Category Archives: Healthy Living

Tips For Taking Good Care Of Your Health

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If you want to feel your best then you must find ways to take good care of your health. You’ll notice you feel happier and perform better at work when you’re making it a point to live a healthy lifestyle.

The following ideas will give you better insight into what you can be doing to stay and be well. You’ll soon discover that you have more natural energy and feel motivated to reach your goals and live your best life. Why wait any longer to make positive changes that can boost your health and happiness?

See the Doctor & Dentist

One tip for taking good care of your health is to see the doctor and dentist throughout the year. Stay current with your immunizations and address any concerns or discomfort you feel. Also, find a trusted dentist such as Kenmar Dental Family and Implant Dentistry that will help ensure you maintain good oral health and a beautiful smile. Together, taking care of your body and teeth will allow you to catch health issues before they snowball into larger problems and help you function optimally.  

Reduce & Manage Stress

Too much stress is debilitating and can cause you unwanted health consequences. Therefore, you must find ways to reduce and manage your stress. Know your triggers and be prepared to deal with stressors as they arise so you can work through them and get to a better place. Find activities that help you feel relaxed and calm such as walking, journaling, or meditating.

Eat A Well-Balanced Diet

Another tip for taking good care of your health is to eat a well-balanced diet. Consume a lot of fresh vegetables and fruits and eat lean proteins and healthy fats. Limit your intake of carbohydrates, sugar, and alcohol to help you maintain a healthy weight and provide you with the energy you need to function to the best of your ability. Get in the habit of cooking for yourself at home so you can avoid consuming large portion sizes and too many calories.

Get Enough Sleep

Sleep is a vital aspect of your health and you feeling and looking your best. Lack of it can cause you stress and to have bags under your eyes. Go to bed on the earlier side and get up around the same time each morning to get on a schedule. Configure your room for optimal sleep and find a relaxing bedtime routine that helps to calm your mind and body.

Make Self-Care A Priority

It’s also important that you make self-care a priority if you want to remain in good health. Take proper care of yourself by exercising often and limiting your time on technology. Spend more of your days outdoors and in nature and doing what puts a smile on your face. Use your free time to take a warm bath or get lost in a good book and see how much better and happier you feel at the end of the day. Learn to say no to others who ask for your time and energy so you can focus on yourself. 

Sleep Better By Focusing On These Five Key Aspects

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Cat, Pet, Sleep, Domestic Cat, Animal, Rest, Relaxation

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The value of healthy sleep patterns should not be overlooked for a second. After all, getting this one aspect right will instantly improve one-third of your life.

Your disrupted sleep patterns could be caused by a whole host of problems. Focus on correcting the following five issues, though, and you should notice a significant improvement.

1- Your Surroundings

Addressing your bedroom surroundings is the most logical place to start. The harsh reality is that you will struggle to get a good night’s sleep if the bed is wrong. A mattress that meets your firmness preferences is vital. Of course, any mattress that has lumps and bumps should be replaced ASAP.

Aside from the mattress, you should give special attention to the bedding and duvet. When supported by an uncluttered room and thick drapes, you will sleep better. A comfortable temperature helps too.

2- Your Physical Health

If your body is in discomfort, it will be very difficult to truly relax. As such, you will struggle to nod off to sleep. Similarly, there is every chance that you’ll wake up during the night, which prevents you from reaching the REM phase. Pure CBD oil can relax the body to boost your sleep patterns, it can work from day one.

Further steps like taking a hot bath before bed may help too. And, of course, if you have any underlying health issues, you should complete the daily medications or exercises. Or else, your quality of sleep will suffer.

3- Your Financial Health

It’s almost impossible to switch off at the end of the day when you are stressed. Given that financial worries are the most common source of financial stress imaginable, this is an issue you can ignore. Using financial management tools to gain a better understanding of the situation is vital. It will help you plot the next movies.

From reducing unnecessary financial waste to seeking expert help, the positive steps will make a big difference. Even when the journey ahead is a long one, the knowledge that you are on the right path will be telling.

4- Your Lifestyle

A good night’s rest will set you up nicely for the day ahead. However, this should not dismiss the fact that making positive moves in the daytime can have a similarly telling impact. Therefore, adopting the right lifestyle habits should be high on the agenda too. As they will indirectly enhance your quality of sleep.

Besides, making the wholesale improvements will open the door to success in other life goals. The momentum alone will point you towards a better outcome. On a similar note, you should avoid social media before bed.

5- Your Sleep Partner

Last but not least, you should take your spouse into account. If they toss, turn, and snore all night long, you will suffer too. Anti-snoring aids are a great addition if they do the latter. Meanwhile, bedding choices can be adapted accordingly. If all else fails, sleeping in separate rooms may be the answer. It’s better than having insomnia.

Meat Flavors You Shouldn’t Be Too Picky To Try

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A great meat recipe serves as the perfect easy center for a range of dishes that you can build around it. When you have the meat done well, you can experiment with sides and staples freely. However, it’s a great idea to have some variety when it comes to flavor. Opting for spicy, BBQ, or plain is going to get a little boring. For that reason, here are few delicious flavors that you might find you would love if only you give them a try.

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Go nuts

This might not be all that out there to a lot of people, but there are some regions where the idea of using peanut butter to flavor meats (especially chicken) is nearly unheard of. This is a staple in a lot of Chinese and Thai cuisine, but you can easily make your own peanut chicken, which can be a semi-healthy choice. A great peanut sauce can also make for an excellent dip for all manner of meats, for spring rolls, and even fresh vegetables, if you’re looking to make a meatless meal every now and then.

Give it the ol’ rub

Spice is one thing and you might be perfectly used to using some chili BBQ, or adding some cumin-based glazes to your meat. However, one of the best seasonings that is starting to get a little more popular is that of the old jerk rub. It can feel a little overpowering at first, especially since jerk flavors tend to get up in your nose when you’re cooking. However, there are few things better than a homemade jerk rub with a steak or some chicken on a hot day. The punch it packs can cut right through the heat.

Get fruity with it

It might sound odd that you can choose to pair your meats with fruit flavorings, but a lot of BBQ sauces and curries already make use of some fruits. A little sweetness and zest to go with the savory is a time-honored combo, there just might be a few more interesting ways to go about it than you realize. For one, a good BBQ jelly meatballs recipe can make for a perfect snacky meal. The sweetness contrasts with the natural meat flavors much better than you might think.

An under-appreciated classic

While it’s a classic in many cuisines, there are still so many people in the west who underestimate just how great a soy sauce marinade can be on a meat. If you ever doubt this, go try a chicken teriyaki at anywhere that does Japanese food. Marinades are super easy to make yourself, too, you just need enough time to let them settle into the meat. Marinades pretty go with every kind of meat dish, as well, so it’s a trick you can replicate time and time again so long as you keep switching up the meats.

Once you start experimenting with how you flavor your meat, a whole new world of taste sensations is going to open up to you.

Top Self Care Tips for Women

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Self-care is not primarily defined by the routines you see on Facebook and youtube. It encompasses more of that. It’s more about prioritizing your time to focus on people and things that you care about.

With the hassles of everyday life, you need to learn how to take care of yourself. It might be a bit hard for you to stray away from your busy schedule and give yourself an hour or two of relaxation where you get to nurture your mind, body, and soul; however, the benefits of self-care will not only reflect on you but also on those around you.

One of the benefits of self-care is building resilience and developing coping skills to stress or any emotional trauma.

Here’s a look at a few tips to help you embrace self-care and significantly improve your wellbeing:

 

Meditation

Take some time off and allow yourself to meditate for a few mins every day. Meditation helps you gain a new perspective on any stressful situation, increases self-awareness, improves your creativity and imagination, and heightens your levels of patience and tolerance.

Meditation will help you achieve a calm mind to brace on forthcoming tasks.

You are What You Eat

Practice consuming healthy meals that will improve your nutrition and help you achieve a healthy lifestyle. Proper nutrition does not necessarily mean dieting or staying away from junk; it means providing your body with the essential nutrients it requires every day to stay healthy both physically and mentally.

Getting the services of a nutritionist or a wellness trainer such as Kristen Blake Wellness will help you keep track of what you eat, what is necessary, and what is not.

Practice Kindness in Yourself

A great way of being kind to yourself is by recognizing and honoring your feelings. More often than not, you may be subjecting yourself to hard situations due to a slight mistake or a harsh comment from your boss or partner.

Learning to appreciate and acknowledge your true worth is very much essential in building a healthy life.

Physical Exercises

As you are taking care of your mental health, it is also essential for you to take care of your physical health. A daily exercise routine will help your body regulate your hormone levels to reduce those that cause stress and increase those that improve your moods.

Being aware of what is happening in your body increases your self-appreciation level, which acts as a daily mode of motivation.

Create a Positive Surrounding

Declutter yourself from any harmful object or situation that ends up draining you mentally and physically. This might be in the form of a one-sided relationship or a messy car or home.

Finding time to reorganize a clutter existing in your life will help you prioritize and restructure for the improvement of your mental health.

Amidst a storm, it is crucial for you to find your balance that will lead to a healthy lifestyle. Try out the above tips today for a chance to transform your life. Self-care will help you break away from stress and achieve maximum productivity.

Dealing With Chronic Pain, It’s Time To Make A Positive Change

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Staying fit and healthy is something we all strive for but isn’t always as easy as it sounds. As humans, we are naturally faced with adversities, our bodies struggle and we can suffer with a multitude of chronic issues. Chronic pain is something that is not easy to deal with and after a while it can become tiresome and affect our minds and bodies. 

What causes pain to become chronic?

Most tissues heal in a period of six weeks to six months. When the initial message of tissue damage lasts beyond a certain time, the central nervous system undergoes excitation and a decrease in the stimulus threshold of the nerves is caused. Nerves that are not involved in transmitting pain messages begin to do so, the areas of pain expand so that even an area that was not anatomically related to the area of injury will alert to pain and any pain is felt as severe. Chronic pain can cause a more severe sensation of pain in the case of new tissue damage, new pain areas can become chronic pain more easily and the pain can spread to nearby areas which are anatomically undamaged. Improper pain management and control can make pain chronic – and then pain leads to more pain. There are many conditions associated with this, too many to name but common ones are fibromyalgia, arthritis etc. 

How do you deal with pain?

It is important for the patient to understand that pain is the body’s defense mechanism and not necessarily a measure of actual damage. In chronic pain the brain still “thinks” that there is tissue damage and therefore continues to transmit pain. Now, the brain and nervous system need to be re-taught that there is no danger and there is no longer any tissue damage. It is important to note that this is only true in cases where another cause of pain has been ruled out. You may need certain types of medication or physiotherapy. There may be other methods such as meditation, acupuncture and types of hemp products. In this case you should look at Delta8 for more information. 

Chronic pain can cause anxiety and affect daily functioning, especially in cases where there is no clear cause for the pain. Daily preoccupation with thinking about pain will only cause greater pain. In addition, pain is affected by our beliefs and behavior patterns. For example, fear of injury, recurrent injury and functional limitation affect the perception of pain and may excite the same feeling. A certain acceptance of the condition and the investment of energies in proper treatment are significant in the ability to control pain. Anxiety is something that exacerbates all medical problems, because it heightens our senses and our moods. It must be dealt with accordingly in order to be able to help fight off the chronic issues. Your doctor may offer you certain supplements to assist, but this is also worth researching yourself. Nobody should suffer in silence, so get the help you need for a brighter future. 

Key Lifestyle Changes to Improve Your Health and Wellness

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Health and wellness are undoubtedly essential to living a fulfilling life, making it vital to be healthy. Sadly, many Americans struggle with this, with data indicating that less than 3% of Americans live a healthy lifestyle. Thankfully, lifestyle choices often dominate your genes when it comes to your health, so you can always modify your habits to improve wellness. If you want to know more about what you can change to enjoy significant health benefits, please consider these points.

Try a plant-based diet

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Dieticians often stress on the many health benefits of cutting back on meat and taking in more greens, so adopting a plant-based diet can be a refreshing change that will improve your overall health. Mediterranean and vegetarian diets are great and popular diet plans that you can follow to eat healthier. You can also adopt general principles like going for more greens, adding whole grains to breakfast, choosing good fats, having fruits for dessert, and reducing meat portions. Macrobiotics is another excellent plant-based diet plan worth following, so consider taking courses from experts like SHI Macrobiotics to create lasting health through lifestyle and diet practices.

Reduce your alcohol intake

The World Health Organization reckons that alcohol is responsible for more than 5.1% of the global disease and injury burden. Indeed, it has many adverse health effects, especially if consumed in excess. Drinking too much is linked to stroke, high blood pressure, digestive problems, various cancer types, and liver disease. Therefore, drinking moderately and occasionally can help you avoid several health problems, lose weight, and improve your body composition.

Quit smoking

Many health experts agree that smoking is one bad habit that you should ditch permanently to enjoy excellent health and wellness benefits. Smoking is detrimental to your health and can cause diseases like chronic bronchitis, diabetes, chronic obstructive pulmonary disease (COPD), and lung cancer. Studies estimate that lifetime smokers have ten years less life expectancy than non-smokers, so ditching tobacco and nicotine is a great way to boost your longevity prospects. Additionally, quitting smoking enhances your quality of life and reduces your risks of suffering several adverse health outcomes. Your financial, mental, and reproductive health also receive a significant boost when you give up smoking, which improves your well-being.

Walk more often

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More physical activity is also effective in making you healthier, so you should prioritize being active for the best results. Signing up for a gym class or playing sports over the weekend may be too demanding to keep up within your bid to stay active. Therefore, walking is an inexpensive and easy way to exercise that you should consider. You can go for a power walk instead of taking your coffee break. Also, take stairs instead of elevators and walk to destinations that are minutes away instead of driving there. Walking improves your cardiac health, fitness level, and mood while also alleviating fatigue and depression, so it’s a practical way to introduce more physical activity into your sedentary routine.

Dealing With Chronic Back Pain

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Keeping fit is vital, but when we have a back problem, it may be that any type of exercise is causing great pain and discomfort. However, back pain is much more common than you think; in fact, it affects a lot of us! 

The human back is a highly complex structure that includes vertebrae, ligaments, intervertebral discs, nerves, tendons, small muscles with focused point activity, and massive muscles with “global” activity. During daily activities, the back performs countless bending, straightening, turning, tilting, and straightening movements. The amount of movements that the back performs throughout life is enormous and the loads applied to the back and the vertebrae that make up the spine are enormous. Unfortunately, this is how back problems become chronic.

The intensity of the pain does not necessarily show that the problem is severe and as noted above – in the vast majority of cases back pain does not indicate a serious problem and does not constitute a cause for concern. However – there are a number of symptoms that require a visit to the doctor soon – neurological deficits such as sudden weakness in the lower limb, sudden sensory decline, loss of control or difficulty urinating – all of these require an urgent visit. Fever and chills that appear along with back pain also require a visit to the doctor. Back pain that appears when there is a known increase or decrease in weight (not as a result of diet) also requires a doctor’s examination. You should always consult your GP if you have numerous symptoms – even something as simple as a deficiency can play havoc on your body. 

Most back pain comes from a musculoskeletal source. In this case you will find that appropriate treatment must be implemented to stop the problem from becoming more aggravated over time. As with any condition or symptom, if it is not treated often, then it will not heal, and possibly may even get worse. You should look at the following conditions to rule out or pinpoint what you may have:

  • Contraction or stretching of muscles and ligaments in the back 
  • Ballet or disc herniation  
  • Narrowing of the spinal canal or of the exit holes of the nerves from the spinal cord – Spinal Stenosis
  • Spondylolisthesis – a protrusion of a vertebra from the vertebral chain (usually a protrusion forward)
  • Osteoarthritis – erosion between bone protrusions that exist between the vertebrae
  • Fractures

Exercises for relieving lower back pain

Naturally, running and high-impact activity is not recommended. It is recommended to perform exercises that will teach control of the back and pelvis (a distinction must be made between strength and control – a strong muscle is not necessarily a muscle that is under control). There are a number of practice theories recommended for those suffering from back pain. Pilates is a good way to start as Pilates works to enhance the stomach muscles and core strength, which takes the pressure off the back.It is recommended to receive guidance from a chiropractor to get additional assistance.  Chiropractic help can help with chronic pain. 

Staying Fit And Healthy In The Spring

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It is so important for us to overhaul our diet and lifestyle when we reach the spring. So many of us use the winter months to eat and drink whatever we want and this can be damaging to our health. When the warmer months come around it is time to make a change and get rid of that extra timber, getting our bodies feeling fit and lean for the summer. 

Today we want to share just a few of the health tips you can try this spring to make your body feel happier and healthier. There are so many simple ways to change your health and fitness for the better this spring and we want to share some ideas with you today. 

Feed your gut probiotics 

Before you make huge changes to your diet it is important for you to consider your gut health. The first step in a healthy diet is to ensure you can digest food effectively – and this is where probiotics come in. If you don’t want to find out what is gastro, it is so important for you to consider taking probiotics every day. These healthy bacteria will help to digest your food and this will prevent you from bloating or suffering from stomach cramps. 

Exercise first thing 

It is so important to get into a routine you can keep up with when it comes to exercise. After a long winter of hibernating at home it is hard to get back in the flow of things. This is why working out as soon as you wake up could be beneficial. By working out before you have properly woken up for the day; you’ll have no time to come up with excuses. You’ll also wake yourself up with adrenaline and other hormones that will set you up for a healthy and energised day. Make sure to workout every morning for at least 15 minutes if not longer and it will soon change your life for the better and allow you to get lean and strong. 

Get some fresh air 

Since the pandemic started last year, a lot of us have stayed in the house and have been stuck in the same four walls. As a result, many of us have become deficient in one of the most essential vitamins – Vitamin D. This vitamin plays an important part in your muscles and joints as well as the strength of your bones. If you don’t have enough in your system you’ll be tired, achy, and prone to migraines. By getting outside as the weather starts to brighten up this spring you’ll feed your body the vitamin D it needs and you’ll soon be back to your energised self once more. 

Practice self care 

It is so important to practice self care if you want to stay healthy and fit. This includes pampering your skin with a face mask, massaging oil into your hair, and generally looking after yourself each day. Remember that self care is as much part of a healthy lifestyle as diet and exercise. 

Small Things You Can Do Everyday To Take Better Care Of Yourself

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At the start of the year, we often challenge ourselves with a series of resolutions – and many of them focus on being a little healthier. Whether that means you’re planning to exercise every day or shake up your diet. However,  as time goes on, we begin to slip up more and more often and end up abandoning them all together – usually by the time that March hits.

However, the reason that new year’s resolutions so often end in failure is because we put too much pressure on them or expect to overhaul our lives overnight. This is simply not the way that real change occurs – you have to give it time. The best way to do this is by starting with smaller changes and developing them over time. 

With that in mind, here are some small things you can do every day to take better care of yourself. 

Wake up a little earlier

We’re all guilty of hitting snooze on our alarm from time to time – but the truth is, that extra five minutes usually does not make much of a difference to your mood. In fact, it may leave you feeling more tired than you did beforehand. One way in which you can combat this and help prepare yourself for the day ahead is by starting to get up a little earlier – even if it’s just ten extra minutes. Don’t let yourself rush in the morning – as this means you start out feeling stressed. Ensure you have enough time to get ready and eat breakfast before starting work. 

Spend more time outside

Spending time outside – whether you are walking, cycling or running is great for your mental and physical health. Therefore, you should set aside some time each day to go outside – if only for a few minutes. For example, if you find that you are too busy with work to go for that evening bike ride – take a short walk around the block on your lunch break. 

Pay close attention to your eyesight

While people are often quick to make an appointment to see a doctor when they are struggling, many of us tend to put off a visit to the optometrist as we view it as an extra cost. However, you must take care of your sight – and pay close attention to any sudden changes, such as if you are struggling to see things clearly when up close. If this is the case, make an appointment sooner rather than later. 

Learn to say no

There is a lot of power in saying no. While this does not mean that you have to turn down every opportunity that comes your way, it’s important to understand that you don’t have to agree to every situation presented to you. For example, if your boss is asking you to take on a new project, but you’re already juggling multiple deadlines – you can tell them that you aren’t quite ready for that yet. If you’re having a bad day and want to stay at home, you don’t have to make plans with friends. Learning to say no and letting yourself rest when you need it is a small change that can have a real impact on your life. 

Don’t ignore problems

Sometimes, we ignore any health issues as we think they are insignificant and don’t’ want to cause worry. Other times, we feel like we are too busy to go and get them checked out. However, you must go to visit a doctor as and when you need to. Alternatively, you could also look into an online consultation service – which would allow you to address any concerns you have from the comfort of your own home. 

Stop comparing yourself to others

Society often teaches us to be competitive – or compare ourselves to those around us – and it can be hard to pull away from this mindset. However, it’s important to remember that everybody feels this way from time to time – and people you are envious of may be envious of you, too. Nobody’s life is as good as it looks on social media – and every feed is carefully curated to present the image of a perfect life. Whenever you begin to compare yourself to others – take a step back. Instead of thinking about areas in which you feel you are lacking – make a note of everything you like about yourself or everything you do well. Recognizing your own strengths and accomplishments on a daily basis can have a positive effect on your mental health.

3 Essential Tips For A Beginner Fitness Routine

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Even the fittest people in the world started somewhere and nobody is born toned, muscular, or super fit. Becoming healthy through beginner fitness is a difficult process that takes time, dedication, and strength of will if you want to carry it through to achieve the best results possible. Not only is hard work required, but a complete lifestyle change that includes dietary adjustments and a positive mental attitude is also essential.

Like most things, when beginning exercise you will need to begin slowly and work your way up to more intense and physical exercises and while even relatively easier workouts can seem hard for a beginner, time, patience, and ultimately visible results will give you the drive to continue to become a fitness master before you know it.

But before you begin, there are some important things you need to do, including:

  • Finding the right place
  • Assessing your level
  • Planning out a routine

Going to a gym will almost certainly be scary for most people the first time while knowing your limits and what you are physically able to do is extremely important and you will need to plan a routine around your current work and home life.

Finding the Right Place

Pretty much everyone is intimidated the first time they go to a gym and see fitness fanatics running like Olympic athletes, pumping iron like Arnold, or rowing like they are practicing for the Oxford vs. Cambridge race. This is normal, especially if you have never been to a gym before and it is essential that you find a place in which you are comfortable.

Fortunately, despite outward appearances, most people in gyms are very friendly and will be pleased to help you with a workout and it isn’t uncommon for gym members to give advice or help with machinery if they spot someone struggling. Also, most gyms such as Fitness 19 have professional trainers on hand that are paid to help and will guide you through your experience.

Assessing Your Level

It is extremely important that you know your fitness level and begin at a suitable pace. If you go into a gym and immediately try an uphill run, heavy lifting, or a sport you have never played before, you will definitely hurt yourself and possibly cause long-term damage. Basically, if you have never worked out before then start at the lowest levels; no one will laugh at you or judge you because that’s exactly where they started themselves.

Aerobic, muscular and cardio levels must be assessed and most gyms employ trained professionals that can do this for you, however, some simple techniques you can use to help them before you go is to measure your resting heart rate by counting your pulse, do as many push-ups as you can and briskly walk for 10 minutes to assess your elevated heart rate.

Planning Out a Routine

One of the most difficult barriers for many people when starting an exercise routine is fitting it into their daily lives. The demands of the modern world mean that it is very difficult to begin a new routine and work it around the home life and work-life when we have children, a marriage, or a demanding career, but the good news is that just 1 hour a day is enough to achieve meaningful results, so working with your trainer on a schedule is essential.

Even the busiest person can donate 1 hour per day but when to use this hour is an important decision. Most people start an exercise routine either before they go to work or immediately after they finish, but this isn’t possible for everyone. Studies have shown that it is better to exercise in the evening since we typically need less oxygen later in the day than we do in the early hours, therefore the same results can be achieved with less effort.