The Benefits of Yoga and Meditation for Seniors (and How to Get Started)

 Written by: Harry Cline

While you may think of yoga and meditation as hippy stuff, you should seriously consider these healthy habits if you’re approaching or already in your senior years. There are an estimated 2.9 million people over the age of 55 who benefit from a regular yoga practice.

 

 

It’s a low-impact workout that emphasizes listening to your body’s needs, so it can help build strength, balance, and flexibility without risking injury.

 

Yoga and meditation can help with various problems including substance abuse and addiction. For many people in addiction recovery, having a good relationship with the physical self is just as important as the spiritual one. A yoga practice and regular meditation help relieve stress and promote mindfulness, which can make every day more enjoyable. Many people find that yoga and meditation help when it comes to pain relief and tolerance, as well. Additionally, yoga and meditation provide a sense of empowerment that maintains a healthy self-esteem.

 

What Is Yoga?

Yoga is a 26,000-year-old practice that originated during India’s Golden Age. Since then, it’s branched out to different ways of practice with their own specific intentions. Generally, yoga involves holding specific positions or “poses” while focusing and maintaining breath.

 

While in the West it’s often considered just as a form of exercise, there is actually a philosophy and spirituality to yoga as well

 

What Is Meditation?

Meditation is a mental exercise that allows a person to regulate their attention, calm the mind, and introspect. Regular meditation improves a person’s health, wellness, performance, focus, memory, creativity, and self-control. There are many ways a person can meditate.

The more common image we conjure up is of a meditating person being still in a seated position for a set amount of time. However, one can also practice a kind of moving meditation, including yoga.

Setting Up a Yoga or Meditation Space

Before you dive into yoga and meditation, it’s helpful to create a quiet, relaxing spacein your home where you can practice. The location of this space is up to you; however, it should ideally be somewhere away from distractions.

You might consider a spot with a view of nature, if possible, or include some green potted plants or gentle candles to help soothe your mind

 

Starting Yoga and Meditation as a Senior

Many people are nervous about starting a yoga practice, unsure if it’s for them. But yoga is for people of all ages. Most classes welcome anyone, whether you’re younger, a grandparent, or have certain physical limitations. You can do yoga standing up, sitting in a chair, or resting on your back. It’s all about finding what works best for you.

If you are completely new to yoga, it may be helpful to attend a class at a local studio or at your gym. When you go to a yoga class, the instructor can help you when it comes to refining your poses and encouraging breath.

Remember: Not all yoga classes are the same. Seniors should avoid advanced classes and heated styles like Bikram yoga.

Look for classes labeled as beginner and for styles like “hatha,” “Iyengar,” and “restorative” yoga.

It often helps to learn a few basic poses before you attend your first yoga class:

⦁ Mountain Pose, or Tadasana, is the foundational pose for all other standing poses.
⦁ Tree Pose, or Vriksasana, increases strength and stability in the legs.
⦁ Low Lunge Pose, or Anjaneyasana, releases tension and strengthens the hips.
⦁ Bridge Pose, or Setu Bandha Sarvangasana, keeps the spine flexible.
⦁ Legs Up the Wall Pose, or Viparita Karani, is helpful in relieving anxiety, mild depression, insomnia, digestive problems, varicose veins, menopausal symptoms, and tired legs.

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While there are meditation classes you can take, it’s definitely not something you have to take classes to learn how to do. You can find guided meditations online through various sources. There are even apps that help you build your practice. However, all you really need is a nice, quiet space where you can sit undistracted and focus inward.

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When you start your meditation, sit down on a cushion or pillow and set a timer to your desired amount of time. Keep your back straight and soften your gaze. It may help to light a candle that you can focus on. Bring your attention to your breath and allow yourself to simply release any thoughts or sensations you become aware of. The mind will wander — just bring your attention back to your breath when you start to notice it. Most importantly, be kind to yourself as you improve your overall practice.

Yoga and meditation are healthy habits that help parents, grandparents, and caregivers live better lives. Yoga classes are very helpful for beginners to ensure that they are doing the poses in a safe and effective manner. Meditation, however, can be started at any time. Start today!

*** Harry Cline is creator of NewCaregiver.org and author of the upcoming book, The A-Z Home Care Handbook: Health Management How-To’s for Senior Caregivers. As a retired nursing home administrator, father of three, and caregiver to his ninety-year-old uncle, Harry knows how challenging and rewarding caregiving can be. He also understands that caregiving is often overwhelming for those just starting out. He created his website and is writing his new book to offer new caregivers everywhere help and support.

5 Summer Motivators For Grandmas That Choose To Stay Fit and Active

Photo Credit: jules-robson [dot] com

My big fear with being a grandma is that my grandkids will forget me someday. I’m currently a constant presence in their lives. However, we just never know when that privilege could be taken away. I’m still going strong today, but we just don’t know when our number is up in this life, do we? 😉

This grandmother is working out daily and doing her best to stay (active) with her grandchildren. When she says (active), she means ANY activity that her grandchildren may be doing. It doesn’t always have to be sport related or a (moving) activity.

10 Examples

* A Simple Game of Catch
* Running
* Board Games
* Word Games — Such as; I Spy With My Little Eye Game….a FAVORITE with the grandkids. <3
* Reading
* Walking
* Drawing
* 4 Wheeler Riding
* Spelling B
* Baking – My Sweet Granddaughter LOVES to Bake!

So, the mind needs to be just as active. — I think you get my drift… =)

I sometimes get a little lazy and choose to not workout on a particular day…or even do my work online. Yes! It happens sometimes. =( lol

So, let’s kick it into high gear…

The Following Motivators Help Keep Me On My Toes – (most times). lol

1) Include Variety In Working Out

I workout daily…however, there are lots of other things to do that would add a considerable amount of variety. This includes speed walking, aerobics, strength training, crunches, lunges, etc…

2) Remain Social

This includes doing things with friends and family, and (for me), staying active with my YouTube content creating, and on social networks.

3) Keep The Brain Active

There are so many things we can do to keep our brain (and body) ACTIVE!!!
You can find quite a few of my ideas on doing just that below…

Good Tips On Keeping Your Brain Alive and Active At Any Age

4) Keep a Good Schedule With Household Chores

Now, just like ANYONE; I get unmotivated and kind of (not in the mood) for cleaning from time to time. But, for the most part, I usually keep my chores done up by tackling them BEFORE heading to my computer.

However, I need just a little bit of discipline (sometimes) in keeping my house good and clean. We all do sometimes, right?! YES, we do! =)

5) Eat Right

Consuming a proper diet is key to many, many things with remaining healthy; both physical and emotional/spiritual. There is actually a good article to read that shares some nice tips on this…as well as other topics. Stress is one of those. <3

Be Good to Your Spirit, Mind and Body During Stress – One Dozen Tips Plus

You may also find the article below interesting to go along with this topic.

Outdoor Summer Time Fun With Grandkids and Work Outs For Grandma

Happy Grandparenting and Stay Fit and Active Whatever You Do With Your Grandchildren! <3 <3

21 Good Tips For Keeping Your Brain Alive And Active At Any Age

I have Alzheimer’s in my family, so this post is for me too. And, let’s face it; everyone could use tips for staying active to be as healthy as they can be. My sweet mother had the disease, as well as my grandfather. So, I always have that nagging warning in the back of my mind.

The Lord took mom with breast cancer before the Alzheimers got too bad. I’m definitely a believer in things always happening for a reason. <3

This blog post isn’t JUST for Alzheimer’s patients; however, I have good points for those people that do have it. 😉

This blog post is also excellent for grandmothers! Me, me, me! LOL

The second half of the tips shared, I didn’t elaborate. I left that up to YOU. Chime in with your thoughts! 😀

Right off the top of my head, I can come up with an awesome tip to start.

1) Surround yourself with vivid colors! This can be in the form of your home and decor, your clothing, places, and events that you frequent, painting, and things that you study or even websites you visit often. It can be anything you see, any place you go, or….these vivid colors can be ANYWHERE. Going on a vacation in the fall season would be excellent for viewing all kinds of pretty fall colors! =)

Remembering that vacation, that piece of clothing, that building, that website, for example; would be a lot easier than remembering something that`s rather boring.

2) Consume pomegranate! It can be in the form of seeds, juice, fruit, extract, and powder. According to Authority Nutrition – Health Line dot com, pomegranate is one of the healthiest foods that you can eat. Studies have shown that it’s great for a host of diseases, your physical performance, and the elderly.

Also, pomegranate CAN (help) against Alzheimer’s disease.



3) Surround yourself with good friends! Socializing with human friends is awesome for giving your brain a boost. In fact, it’s all-around good for (ANYONE at ANY age).

Studies also show that healthy friends and relationships help support emotional health. Notice how much better you feel after getting out with friends on a particular day or evening! 😉

If you don’t get together with humans on a regular basis, you can start to volunteer somewhere, visit your local church or community, go to bingo halls, sign up for purple hat, or join a gym. Just a few ideas there. Although, it’s important to remain close with your family members and friends. See them often and don’t lose touch!

4) Start coloring! Say hey, only kids color! Well, have you noticed all the adult coloring books floating around the stores?

Yes, it’s true! Pay attention to the trends in coloring. Many adults now have coloring books and are creating many beautiful works of art. Some are going beyond coloring and engaging in drawing and painting. In fact, charcoal drawing is quite popular today.

Also, the outlet of letting your mind go and just creating is remarkably therapeutic! Paying attention to all that you create can sharpen your mind considerably. This can also help with self-esteem.

5) Go back to school! Excellent for keeping the brain active. Also, this one is definitely for any age for people that quit school or the elderly that are retired and suddenly have extra time on their hands.

6) Do some type of activity/workout on a daily basis! Enough said! lol

7) Take daily multivitamins with good nutritional quality! Some people don’t like or simply do not believe in them. That’s fine; however, there are some good vitamins and herbs out there that CAN help with memory and energy.

8) Participate in games! These games can be card games, trivia, video games, and memory games.

9) Try to get some ZZZ’s during the day! Get in a good habit of taking a nap every day. You may not realize just how beneficial this can be with memory and general brain function. A daytime nap will benefit you almost as much as your sleep during the night. It only takes 30 minutes or less.

10) Get interested in word find books, crossword puzzles, and jigsaw puzzles! I’ve always liked the word find books and of course, jigsaw puzzles. Crossword puzzles, not so much.
These activities consistently engage and stimulate the brain.

The Following Tips Are For My Readers and Subscribers To Elaborate…I’d Love To Hear From You! 😀

11) Eat a well-balanced diet! You will also need to eat sugar and fats very moderately.

12) Engage in Meditation and Deep breathing!

13) Invest in a pet!

14) Read every day!

15) Don’t drink alcohol!

16) Start crocheting or knitting daily!

17) Study a foreign language!

18) Don’t smoke!

19) Try a variety of foods when dinning out!

20) Keep your weight in check!

21) Start each day with a great attitude! Beleive in yourself!

Cheers to a healthy, happy life! <3

Update On Low Carb Way Of Eating

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I’ve started another way of eating, (not going to say diet)! It’s not a diet, it’s a lifestyle change for the long haul for good health and weight loss.

What Have I Lost In (One) Week?

 

 

 

I have lost 8.2 pounds! That’s the most I’ve ever lost on any eating plan (for one week). 🙂 I know you lose more on your first week on any program or healthy eating plan you go on.

I’m enjoying eating new things and also, my taste buds are changing. And I sure don’t go hungry, that’s for sure! =)

Below are photos of various meals I’ve been eating

Just A Quick Note Here: If you want to try low carb, you should watch the strawberries and carrots. Eat those maybe twice a week. DON’T eat them every day!!

Another Quick Note Here: With low carb, it’s easier when you dine out. You can have steak, chicken, beef (no bun), fish and most types of salads. However, when eating salads while eating out, tell them to hold the croutons! 😉

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I grabbed a quick burger at the Golden Arches and tossed the bun, ordered a side salid. Was a good meal. 🙂

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I’ve also been working out…I feel so much better when working out. 😉

Put On My Walking Shoes

heartvalentineWalking or any type of workout is great for the heart! 🙂 Grandma decided to get with it again.

Also good for your whole body, mind, mood, and pretty much good for everything! =)

Not sure why these pics ended up so small! lol 😮

I had a walking partner with me yesterday!

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My walking partner in the corn feild

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My son’s driveway…long, long! 🙂

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Me when I got back from walking…it wasn’t too bad. I think the temperature helped a lot, it wasn’t hot at all! 🙂

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Weight Loss Update – Good News and Not So Good News

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Yeah….Finally lost 30 pounds!! I’m feeling so much better too. 🙂

My last doctor’s appointment, I was taken off my blood pressure meds. I sure didn’t think I’d ever stop taking those1 LESS pill I have to take daily.

 
 
 
Read My Original Nutrisystem Post and Review Here

The Weight Loss Has Seemed So VERY Slow For Me!

However, my doctor said it is NOT! I’ve maintained a loss of 1 pound per week and that’s actually quite healthy.

Ok, I thought, well that’s great news! lol

Some Unexpected Health Stats Though


My cholesterol has been slightly elevated! 🙁 Wow!! The doc wants to check it again in January and to limit my fat intake and keep working out.

I was not giving a second thought about cholesterol on the labels, I was always checking the fat, calories, protein etc…!!

So then I began checking all the labels for cholesterol…and sure enough, most of the pasta food items had 25 to 30 MG of cholesterol. And I was of course eating a lot of their pastas. I also checked their other food items (that were not pasta items) and a lot of them had the same high cholesterol. 😮

The food is really good, don’t get me wrong!

However, I’m on my last batch of the food items and eating it every other day; and for the days I don’t eat the NS food, I have been eating healthy meals, fruits and veggies throughout the day.

Honestly, all the NS plan has really taught me was “PORTION CONTROL” and eating the small meals/snacks throughout the day…which IS good, and I’ve lost the 30 pounds. The plan has also gotten me super motivated! Another plus 🙂 🙂

I’m so determined to get this weight off, that I’ve saved some of the bars (which they are NOT high in cholesterol) and will be taking them with me on our upcoming vacation. I will eat those for lunch along with a small salad wherever we go. Also, where we are staying will have some walking trails, (that I will be checking out)! :p

So, all in all…it’s good news and some NOT SO good news here today for my weight loss update…

High motivation for getting healthier here for sure!

livelaughlove

Staying Fit with Your Grandkids

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Recently I read a study that said that kids who are around their grandparents a lot tend to be overweight! Why that is true is easy to understand. Grandparents typically give their grandkids snacks and treats parents would avoid and also are less active around their grandchildren. However you can change this alarming trend by encouraging your grandkids to stay fit right along with you. Here are some easy ideas for you and your grandkids to stay fit and healthy, no matter what your age is:

Healthy Snacking – While it is natural to want to give your grandkids fun treats you should try to avoid giving in to requests for candy and fast food. Instead, make eating right fun and tasty. Be sure to stock your refrigerator with kid friendly snacks like apple slices, fruit ice pops, crackers and cheese. For dessert offer to take the kids to get frozen yogurt instead of ice cream or cake. Or make oatmeal cookies with applesauce to cut down on the fat. There are lots of easy ways to make your home a healthy place to eat.


Exploring – Kids love to explore new places and see new things. Even a walk around your neighborhood can be an adventure if you look at it the right way. When your grandchildren come to visit why not take them for a walk? Go as slow as you need to. It is better to be moving then sitting still, no matter what speed that moving may be. As you walk point out interesting things. Teach your grandkids the names of flowers and how they grow. Talk about how big the trees are or what color the houses are. Keep an eye out for frogs and lizards. Talk about how ants work or bees. Discuss cloud formations, how you know a storm is coming, or what the wind smells like.

By sharing your knowledge with your grandkids you can help them better understand the world around them and still be active doing it. If you need to take a break sit down on a bench and send them on a scavenger hunt. They can stay in your view as they search for a purple leaf, a pink flower, a ladybug, something yellow or whatever idea you can come up with. You can even offer to time them as they race from one tree to another, see how long it takes then to do twenty jumping jacks or other active activities.

Bike Rides – A great low impact exercise, bike riding helps keep you fit and allows you to keep up with the grandkids. Kids love to go for bike rides. If you can, try to pick a route with few cars so you don’t have to worry about that. Parks and hike and bike trails make fun places for kids to ride. As you take it easy they can roar through puddles, jump over hills, and skid to a stop. Or go long distance and turn it into an expedition. If you give kids a fun destination to shoot for, like the yogurt shop or the playground, they will go further than you think without complaining. You can even bike to the zoo or the children’s museum if you are close enough.

Stretching – Being active does not have to mean being outside. Sometimes the weather just does not cooperate with you. However if you are stuck indoors that does not mean you have to spend your day in front of the television. Stretching and yoga can be a fun way for you and your grandkids to work out together. Even kids need to work on their flexibility or they will lose it. Help them to stay calm and focused as they hold the stretches. If giving directions is not your forte, pop in a tape or download one that shows you both how to do it the right way. You can laugh and have fun as you strain, balance, and tangle yourselves up trying to reach those ‘easy’ positions.

You can also go back to the basics by teaching them how to do sit-ups, push-ups, leg lifts, and other simple floor exercises. Count how many you can both do and turn it into a game.

Active Games – Speaking of games, there are tons of active games that you can play with your grandkids. Think about your childhood. You didn’t spend hours sitting in front of the computer or television. You were always up and active. What did you like to do for fun? Play catch, hopscotch, Simon Says, Red Light- Green Light, badminton, croquet, darts, basketball, kickball, jump rope, kick the can, hula hoop and much more. There are so many old games that you can play with practically nothing but imagination. If you don’t have a ball to play with then wad up a piece of paper. No dartboard? Draw one and throw sharpened pencils at an empty box. No jump rope? Any rope will do.

Even running around trying to keep a balloon from touching the ground is an active game that kids love. Volleyball, table tennis, horseshoes, bowling and more can be done with things just lying around the house. Make up ‘fair’ games with empty canned goods. Set up a shooting gallery with a water gun and paper cutouts. Whatever you do stay moving and active.

Make Believe – Kids love stories and they love them even more when they can be involved. One way to get kids active and moving is to play Army. Maybe you were in the military or maybe you just watched a lot of war movies but you are sure to impress your grandkids as you train them in Grandparent Bootcamp! Pretend that you are a Sargent training a new recruit. Stand up tall, put your hands behind your back and start barking orders.

Make sure the kids know you are just playing by giving them a smile or wink every once in a while. Insist they say “yes, sir” and salute when you give an order. Have them crawl through obstacle courses like your kitchen table and chairs, scout out the enemy (your neighbor’s cat), make up camp with a sheet and some clothespins, and march in time to a song. You can even put them to work if you would like. Have them rake the leaves (looking for mines) or wash the dishes (KP duty). Together you can go on a march (take a walk) and keep a lookout for suspicious activity and signs of the enemy. A broken branch, a ripped leaf and a lost shoe can all be signs the enemy is near. Let the kids have fun playing soldier and making everything an adventure.

These are just a few of the fun ways you and your grandkids can stay active and healthy together. Staying fit does not mean you have to run on a treadmill or hit the gym. Instead take little steps towards a healthier lifestyle and make it fun. You and the kids are much more likely to keep it up if you both enjoy it.

Author Byline:

Blogging for was a natural progression for Allison once she graduated from college, as it allowed her to combine her two passions: writing and children. She has enjoyed furthering her writing career with www.nannyclassifieds.com. She can be in touch through e-mail allisonDOTnannyclassifiedsATgmailDOTcom

My Progress Report – Lifestyle and Healthy Changes

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Well here it is a whole 9 days late with my weight loss progress report. A lot has been going on recently; you know; life just gets in the way sometimes. 😉

 

 

—->>> For folks that have not read my NutriSystem review, here you go; you can read that Here….Includes pics of some of the food itself and also my “before” pics 🙂

For the most part, I’m happy with my continued progress on the Nutrisystem plan. I think I should have been losing much quicker, however, hey; that’s about 75% of the population’s complaints when dieting. I have to remind myself too that I’m still in the process of menopause, yep! lol that definitely makes a bit of a difference.


Right up front, I’m still having a few days when I don’t consume enough water. I will have to practice some more discipline in that area. I always take out 2 or 3 bottles of water out of the ice box every morning after my work outs and place them on my desk right next to my to do list. (Still, it’s hard getting the water down even with it in front of me). I get so very busy with my work, and a lot of days, I just don’t drink the water I’m supposed to. 🙁

I’ve lost a total of 20.2 pounds since March 11th. I hear of various NS members losing more consistently. They could be much heavier than I am and thus, have more to lose. That does have an impact on how fast you lose.

I have about 1/2 box of food left and my next shipment will be coming soon. I’m seriously thinking of stopping the NutriSystem plan and just eat more healthy foods and eat small portions more often throughout my days.

And above ALL else, keep up with the workouts and meet that goal of consuming a certain amount of water every single day! I HAVE to do it. 🙂 I also will be eating a few Healthy Choice or Weight Watchers meals over the course of the weeks ahead.

So, here’s to some more healthy eating for 2013!

Thank you for reading my progress report! 🙂

Another Report Will Follow! 😉

livelaughlove

Grandma’s Daily Walks – Getting More Active and Healthy

 

 

 

 

Grandma has been taking a little time out of her work day to walk “outdoors.” I feel SO MUCH better when I’m active, and I’m going to stay active. I do a video workout every morning @ 5AM as well. This activity is not only awesome for my health; it’s excellent for my depression too. It clears my mind and also gives me motivation in many different areas. My health, weight loss, my business, and ME TIME too! I will walk until it gets icy cold outside. And then, I’ll add another workout to my daily schedule. =)

So, Granny has been “stopping to smell the roses” (don’t you love that idiom??), lol AND enjoying and appreciating the outdoors and life!

My son is always saying, “Mom you’re too sheltered, you need to get out and get some activity!” And you know, he’s so right! Even though I do the workouts in the morning. This gives me a good break from sitting in my office all day (which is not good for anyone of any age)! So now, he can no longer say this to me LOL !!

Looking into the foreseeable future and getting fit; maybe I can even get off of some of my medications I’ve been taking all these years?? (At the moment), I feel like taking on the challenge. 🙂 Time will tell. I feel awesome that I’m doing something for my health and for ME!

I’ve been walking approximately 3 miles every week day 🙂

You can see a full article I wrote for one of the blogs I write for on some good benefits of walking Here

Look and Feel Your Best at Any Age – Grandmothers Included Guest Post

 

 

 

There’s a saying that age is just a number, and now, perhaps more than ever, it’s especially true. Don’t be tied to preconceived notions about how people your age should look or act. Take steps to look and feel your best, regardless of how many birthdays you have had!

1. Be active

 

 

 

Incorporating physical activity into your usual routine is a great way to maintain your weight and keep you looking your best. Plus, it also helps ward off many health concerns, from heart disease to diabetes. The Center for Disease Control recommends adults get at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. In addition, two sessions of strength training help tone and develop muscles. Try joining or starting a running or walking club with others in your neighborhood if you’re having a hard time finding the motivation to get started.


2. Enhance your look

If you feel like your youthful appearance is disappearing, there are plenty of ways to preserve it and keep yourself looking as good as you feel. A non-invasive procedure like an eyelift can make a huge difference and give you a confidence boost. In addition, consider revamping your wardrobe. Although you won’t be turning to today’s teen fashions to make yourself look younger, you can find stylish clothing that is flattering and age-appropriate.

3. Eat well

The foods you eat have a big impact on both how you look and how you feel. Eating a healthy diet helps you manage your weight. Keeping your diet free from foods that sap your energy helps you feel ready to tackle anything. A healthy diet should include plenty of fruits, vegetables and whole grains, but that doesn’t mean it has to be boring. Try a new recipe, like a quinoa salad or a Turkish red lentil soup.

4. Manage stress

Feelings of stress can spill over into the rest of your life. Instead of dwelling on things that cause you stress, find outlets to let you relieve that tension. Look for local coupons that let you try out a new yoga studio or pottery class. If you’re more of an introvert, find some instrumental music you like and play it while you sit quietly and meditate for at least 10 minutes each day. Learning stillness can help you focus your attention and remember that stressful situations in your life aren’t going to take over.

5. Maintain a positive attitude

Having a negative attitude about yourself is sure to spill over into how you carry yourself and how you feel on a daily basis. Find friends who make you feel positive and who focus on the good things in life rather than the bad to help support your own positive outlook. You don’t have to be that perfect person your mother may have led you to believe you needed to be. Embrace who you are and enjoy the life you have.

Developing healthy patterns in your daily routines has a huge impact on how you look and feel. Say no to complacency and get out there to make the most of every day, week, month and year, regardless of your age. You might just feel like you turned back the clock a few years.

Danielle, who loves blogging about her favorite brands in her spare time, is an avid yogi and a true believer in positive thinking. She enjoys trying out all the latest trends in beauty. Her latest endeavor has been researching non-invasive eyelifts and stress relieving tactics. Read her work at eatbreatheblog.com.