Thoughts are present the entire day, both conscious and subconscious. When our thoughts are positive, we are usually not bothered by them. These thoughts are just there and can help us. When we experience mostly negative thoughts, it could lead to a negative feeling, which could result in tension. Because our body and mind are closely linked to each other, these negative thoughts not only lead to mental tension, but also physical tension. We tense our muscles subconsciously throughout the day. This could lead to shoulder and neck complaints, headache, or stomach and intestinal complaints. How the stress reveals itself through the body is different for everybody. What do you recognize?

Mental relaxation
You could find mental relaxation in mindfulness for example. The purpose of mindfulness is to let your thoughts be without judging them. There is a large variety of exercises, for beginners and advanced people. Mindfulness also exists as a science based psychological treatment, named Mindfulness Based Cognitive Therapy (MBCT). You can also find mental relaxation in reading a book, going for a walk or doing a puzzle.

Physical relaxation
When you are having trouble with finding mental relaxation, you can also try to relax your body. Because our body and mind are so closely linked to each other, a physical relaxation can also lead to a mental relaxation. This will reduce negative thoughts and feelings. A good way to find physical relaxation is by doing a relaxation exercise that focusses on tensing and relaxing our muscles. The best moment to do such an exercise is when you experience tension, agitation or stress, for example halfway your day. You can also choose to do the exercise right before going to bed to promote a good night’s sleep.

Relaxation exercise
A well-known relaxation exercise is the Progressive Relaxation of Jacobson. This method is developed in the 20’s by an American doctor, Edmund Jacobson. Using this method you will learn to notice the tension in your muscles and subsequently let it go. The conscious relaxation of our muscles is not something that we are used to. Primarily we are used to tense our muscles, to grab something, to talk, to walk etcetera. We rarely experience a state of utter physical relaxation, except when we are sleeping. Relaxation is the absence of an activity or action. Because we almost always hold a certain tension in our muscles, all sort of physical complaints can arise like we mentioned earlier. That is why relaxing the muscles is very important. With the relaxation exercise of Jacobson you can learn this by subsequently tensing and relaxing various muscle groups throughout your body one by one. The purpose of this is learning to notice how tension in your muscles feels and how the absence of tension feels. In the end you will be able to evoke this relaxation during moments when you feel tension or stress. The original method that is developed in the 20’s took months to fully cope, but lucky for us there is a shorter version available that only lasts 10 to 15 minutes! On the short term this exercise can already promote a better sleep, reduce stress and decrease headaches. Try this relaxation exercise:

The time to relax is when you do not have time for it. – Sydney J. Harris

Getting enough exercise can sometimes be difficult. You may have trouble fitting it into your schedule or finding the motivation on a cold and rainy day. It can be particularly difficult to get the motivation to get up and get active if you are feeling depressed or down. Around one in five Dutch people suffer from depression once in their lifetime. Nevertheless, various studies show that exercise has a positive effect on your mood. Furthermore, it has shown that people who exercise regularly are less likely to suffer from symptoms of mental illness, such as depression or anxiety. 

Exercise against depression

Many studies have shown that exercise can be a protective factor against depression. Those who exercise regularly have a lower chance of being depressed. Studies have even shown that exercising can reduce symptoms of depression, comparable to therapy or antidepressants. 

Exercise does not only directly influence your mood, but also can be very beneficial indirectly. Think about making a new friend at your local sports team, or getting some fresh air and sunlight during your lunchtime walk, or even working off your stress and anxieties at the local gym. In addition, people who exercise more often feel better about themselves. They are more confident and have a more positive self-image, compared to those people who do little exercise. 

Positive effects on your body and mind

We have all heard how exercise is good for our physical health. Exercise for example ensures that our respiratory system and blood circulation function well. It strengthens our immune system and can help to form a good sleeping pattern.

What you may not realise however is how exercise is beneficial for our brain and stimulates the growth of nerve cells in the brain, which improves your ability to learn. 

What’s more, exercise has been shown to reduce inflammation in the body. This is good news because there is increasing evidence linking inflammation with depression and anxiety. 

Finally, there is evidence that exercise boosts neurotransmitters (brain chemicals) such as serotonin and endorphins which have a positive effect on our mood and motivation. All these factors can contribute to boosting your mood, motivation and mental health, and in turn, also reinforce each other. For example, a good workout in the sun boosts your mood and motivation, making it more likely that you’ll go out and exercise again. This creates a positive vicious cycle instead of a negative one.

Make it a habit

It is important to make exercise a habit. The sooner you make it a habit, the quicker you will notice the benefits and the easier it will become. Evidence seems to suggest that even small amounts of exercise can make a difference, for example going for a 15-minute jog. 

Exercise doesn’t only mean playing for your local sports team or going to the gym. Exercise can be done in many forms, even for example through household chores or cycling to work.  It is important that you choose a form of exercise that suits you best. Participating in a sport or taking up exercise that you enjoy, can make each day a little better and easier.

Ask or challenge a friend

All types of exercise appear to have a beneficial effect on people’s mental, physical and emotional health, and the benefits of adding it to your daily routine cannot be understated. Do you have trouble fitting exercise into your schedule? It can also help you, for example, to meet up with a friend and exercise together. Having your friend come with you can provide that extra bit of motivation to get active. 

You can use the NiceDay app to see how many steps you take each day. Switch on the pedometer and challenge your friends, family or colleagues to see who can take the most steps.

Don’t forget that small steps can go a long way!

No time to drink water, a little exercise in the office and unhealthy treats at work can affect your health. We share tips for healthier habits at work.

Healthy habits lead to a healthy lifestyle

A healthy lifestyle is important for your sleep, your mood and it influences your physical and mental health. Many healthy habits together create a healthy life. You spend a large part of your day at your workplace, which is why it is important to have healthy habits at work too. Below 10 practical tips for habits at your work that will keep you fit.

1: Drink enough water

Start your workday with a 1.5 liter bottle of water on your desk. Try to finish the bottle every day. 

2: Keep moving 

Put a message “get up and move” in your calendar for every 30 or every 60 minutes. Does the message appear? Get a drink, get up or walk around the office.

3: Call standing or walking

Put your earplugs in, walk out of the office and make a phone call for your work. It has several advantages: you are physically active, you get fresh air and you are doing something useful.

4: Meetings can also be held while standing

Do you have a meeting? Have it standing or exchange the meeting room for the outdoors. Good for the leg muscles!

5: Park your car further away or get off the bus one stop earlier

Do not park the car directly in front of the office, but for example one street away. This way you take some extra steps in a day. And if you come by public transport, you can get off the bus, tram or metro earlier. You can walk the rest of the route, in a healthy way, on foot.

6: Walk during lunch

Link a walk with the lunch break. Get a breath of fresh air on your own or with colleagues. After the walk you will go back to work more focused.

7: Do not eat while working or behind your computer

Give yourself time for a healthy lunch. Otherwise, you are more likely to eat quickly between tasks or behind your computer. When doing so, you do not really eat consciously and you are less likely to feel full.

8: You can skip treats

Sometimes there is something to celebrate every week. It’s okay to turn down the unhealthy treat once. Celebrate with a cup of coffee and take a piece of fruit, for example.

9: Candy jars gone, fruit basket on the desk

Put a fruit basket on your desk. Are you hungry? If fruit is in sight, you are more likely to grab a piece of fruit. Therefore, eliminate the candy jars from your desk.

10: Take the stairs 

Make a habit of avoiding the elevator and grabbing the stairs. That way you get extra steps in one day and you grow tight legs.

Take it step by step

Give your health a small upgrade by teaching yourself new healthy habits. Also at work! Take small steps. If you do the new activity daily, it will become a routine. Then you no longer need willpower and it becomes easier. Just like brushing your teeth. That has also become a habit because you do it every day.

Now it’s your turn!

Do you know another healthy habit for work? Which habit do you want to work on first? Share it in the NiceDay app!

In a previous blog we described the relaxing effect of nature and shinrin-yoku, the Japanese art of forest bathing. It is scientifically proven that forest bathing improves your immune system and gives you a relaxed feeling. But what do you do during a forest bath? We share some exercises for a nice forest bath.

Consciously slow down

Shinrin-yoku literally means “bathing in the atmosphere of a forest.” During a walk in the woods you usually don’t really pay attention to your surroundings. With shinrin-yoku, and with forest baths, you consciously slow down. You observe the forest in all possible ways.

A forest bath. How do you do that? 3 exercises

1. Walk slowly and stand still

Slow down your steps. Stand still occasionally. With a forest bath you take the time for everything. No route and no map. Follow your guts. You don’t have to walk for 15 kilometers. You don’t have to reach a goal, it’s all about the experience in the forest. A few kilometers is more than enough.

2. Bodyscan

You can do a bodyscan while walking. You scan your entire body. Start at your feet. How do they feel? Cold or warm? Tense or relaxed? Do you feel your socks? And how do your calves, thighs and hips feel? What about your belly, back and shoulders? Piece by piece, all parts of your body are scanned. How does your body feel? Everything is alright you don’t have to change anything.

3. Use all your senses

With a forest bath you activate all your senses. How? Focus on everything you hear, see, smell and feel. What do you hear? Your own breathing, whistling birds and some sounds further away. Look around. What do you see on the ground, in the sky and between the trees? Smell! Which scents do you perceive? Keep this up for a while. And don’t forget to “feel”. Grab a handful of forest ground, touch branches, feel the tree trunk. Use all your senses carefully.

It’s autumn!

Autumn is a good time to go into the forest. And not only because the leaves show a beautiful color palette. Autumn is also the time to let go. Leaves fall from the tree and feed the soil around the tree, so the tree can bloom again in the fall. Just like in life. Sometimes you have to let go of people, non-helping thoughts or old patterns, making room for something new. 

But first let things go. So hop into the forest! And discover what nature wants to tell you.

Want to read more? 

Read more about the positive effects of walking.

In summer the weather is often a good reason to go outside and be active. The colder weather of autumn can create some resistance. Don’t let your built up fitness level weaken because of the weather. But how do you stay motivated to also be active in the autumn?

Reasons to keep on moving in autumn

To keep on being motivated, you primarily need several good reasons why you need to stay active. Here are three of these reasons:

1. Exercising is healthy and makes you happier. Almost everyone suffers from the autumn blues. You feel tired, less motivated to do things and you can even get so gloomy you can speak of a seasonal depression. To prevent is better than to cure: keep on exercising (preferably outside) to get your health and happiness to a higher level and to fight the autumn blues.
2. Nature has a calming effect on the human body and brains. Especially in autumn, when there is a beautiful variety of colours to see.
3. You can enjoy the autumn- and winter dishes even more. Doesn’t food taste better when you start your meal exhausted and hungry?

How do you deal with exercising outside in autumn?

There are several outdoor sports that you can keep on doing in autumn, for example running and bootcamping. What is important, is that you take the right precautions, like the proper clothings and a good warming up! Sudden rain and strong winds can make you cool down really fast, so wear a water- and windproof jacket. You kill two birds with one stone if this jacket also has a bright color or reflecting elements, so you can move safely around the dark autumn evenings. In cold weather it is also important to warm up properly, your muscles are more prone to injuries when cold. With a good warming up and warm clothes, you can easily prevent this.

Rather not go outside?

>Are you less fond of the autumn weather or are you truly always cold? Then the tips below might be something for you!

1. Bikram yoga: also known as yoga in the heat, in a room of 40 degrees celsius. The high temperature is good for the heart, skin, fat burn, and against the cold of the autumn.
2. Bouldering: bouldering is climbing in a hall until a maximum of 4 meters, which makes you do not need a climbing harness. De routes are distinctive in color and difficulty level, so you can keep on challenging yourself!
3. Create your own home-gym. A sports mat and some weights goes a long way! There are loads of Youtube channels with exercises to do at home. One of my favourites is the channel XHIT, where you can choose your own instructor, muscle group, intensity and the duration of the workout. In this way, your workouts are personalized and never boring.
4. Doing chores around the house or walking the stairs can already contribute significantly to the amount of exercise you get during a day. Take up on some extra chores and walk the stairs instead of taking the elevator to stay fit year-round.

Which colour of autumn matches your spirit?

NiceDay app

Plan exercising as an activity in your Daily Planner in NiceDay. By registering your feelings, you can compare how you feel before and after exercising. Planning your activities also creates extra motivation and commitment to actually go!

It’s that time of the year again; Ramadan! During the ninth month of the Islamic year, one million Muslims from our country dedicate themselves to a special period of cleansing and reflection. This period is known as the fasting month, and this is also called Ramadan. During Ramadan, you can not eat, drink, smoke or have sexual intercourse from sunrise until sunset. Because of the name ‘fasting month’, you might think that you will lose weight because of all that fasting. But this is usually not the case. After sunrise, you usually stay inactive because you want to save your energy. After sunset, people enjoy the iftar meal with their family. How do you stay healthy during Ramadan? In this article, you will find some tips.

Eat enough fibre

When the sun sets and it’s time to eat, make sure you choose food with plenty of fibres, protein and nutrients. Fibres are good for your body and will also provide you with a full feeling for a longer time. Try to eat whole grain products and vegetables and avoid the tasty puff pastry snacks. 

Eat slowly

It is very important to eat slowly and to chew properly during your meals. It is very likely that you’re hungry and want to eat a lot and fast after a long day of fasting. But eating too fast and too much can cause a lot of discomfort and stomach pain. It’s good to know that your stomach only gives a signal to your brain 20 minutes after you’ve had enough to eat. For this reason, it is wise to chew well and eat slowly.

Hydration

It is important to drink at least 2 litres of water during Ramadan to prevent dehydration and this is especially true when the temperature is rising. During breakfast, it is important to drink a few extra glasses of water. Just as with eating, it is very important to drink slowly to prevent stomach problems. Start with a few sips of water. Furthermore, it is helpful to avoid sodas: they contain a lot of calories and they can also cause pain in your stomach. Choose water and tea without sugar.

Keep moving

Being active during Ramadan always remains a challenge. Moving too intensively can be dangerous if you do not drink or eat anything, so try to do an activity that you can sustain. For example, you can take a walk. Try to approach it in a smart way by walking during the cool hours of the day.

It is the small adjustments that can make a big difference to go through Ramadan in a healthy way. Eat and drink more consciously and try to find the balance between exercise and relaxation.

Keep track in the NiceDay-app

Are you excited to try out these tips during Ramadan? Try to keep track of your food intake and your emotions by writing in your diary in the NiceDay app.

Exercise is healthy, we all know that. By exercising regularly you become fitter and you have less chance of diseases, such as cardiovascular diseases. Research shows that movement has a beneficial effect on your brain. But how does exercise affect your brain? In this blog we explain it to you.

Exercise and the effect on your brain

Exercising affects your brain. According to researchers, three processes play a role in this:

1. By exercising growth factors are released in the brain. Growth factors are necessary to make new nerve cells, to make new connections between nerve cells and to make new blood vessels in the brain. Growth factors are therefore important for the development, growth and activation of brain cells.
2. Movement ensures a better functioning of neurotransmitters in the brain. Neurotransmitters are signal substances that ensure communication between nerve cells. Examples are: serotonin, endorphin, noradrenaline and dopamine. 
3. Movement can also increase the amount of signal substances. This ensures even better communication between nerve cells.

Exercise and depression

What is the advantage of more signal substances? Signal substances are important for a good mood. Research shows that people with depression often have less signal substances in their brain. So if you feel depressed, it is advisable to be active.

Exercising has many advantages

Being active also has other effects. By being active you often have a distraction from negative thoughts and moving can improve your self-image. Exercising is also an excellent way to get rid of stress. It can also reduce sleep problems, because exercise affects the amount of melatonin in the brain. Melatonin is a sleep hormone that regulates our sleep-wake rhythm.

Nice and easy to move: 10 tips

So exercising is good for your mental health! And moving does not have to be difficult. Below are 10 tips that can inspire you in which ways you can move more.

1. Choose a form of exercise that you like. This way you will persist more easily.
2. Motivate each other. Find a buddy, because working out together is fun and motivating.
3. Link exercise to your daily routines. Go shopping by bike, take the stairs instead of the elevator, take a walk during your break. This way, exercising comes more into your daily routine.
4. Setting goals is also motivating. For example, set the goal of taking 10,000 steps every day. Turn on the Step Count in the NiceDay app and go!
5. Domestic chores such as gardening and vacuuming also count.
6. Are you in a long phone call? Plug in your earplugs, get up and walk!
7. Make time to tidy up the attic, garage, basement or shed.
8. Replace the book or magazine on the couch for an audio book or podcast. When using earplugs you can walk, cycle, clean, you name it!
9. Place the remote control a few meters away.
10. Go for a walk with your partner or your dog every evening. Do you not have a dog? Then ask the neighbors if you can walk their dog.

Which tip will you pick up first? Put the activity on the Daily Planner in the NiceDay app and immediately keep track of how you feel about the extra exercise.

Did you know that more than three-quarters of the approximately 86 billion nerve cells in the brain play a role in exercise?

In addition to yoga, running is one of the most effective sports to physically maintain the body. Just as with yoga, you do not have to be a trained runner immediately if you want to experience the benefits of running. Regularly a short morning run or running during your lunch break all contribute to the many health benefits that this sport provides.

This video shows the effect of running on the body:

Seven muscle groups

You use more than seven muscle groups during running. The video (with a robot voice-over) below shows that you use the muscles in the lower body during running, namely: hips, hamstrings, quadriceps (thigh muscle), glutus maximus (large buttock muscle) and the calves. The biceps (upper arm muscles) and part of the abdominal muscles have a supporting function during your run. 

Benefits of yoga for running

These muscle groups and joints have to endure a lot when you are running, even if you are a trained runner. It is therefore always important to do a good warming up and cooling down, so that your body can recover well and remains injury-free. Yoga can be an enormous added value for every runner. Not only do yoga poses contribute to a faster recovery, it prevents injuries. In addition, by regularly practicing yoga the muscles and joints can function (even) better; so improving your personal record is within running distance.

In addition to practicing yoga, I am a runner and have listed a number of yoga poses that my runs benefit from:

Yoga For Runners – Back Special
This video is 9 minutes and show you 6 yoga poses that your back will benefit from: 

https://youtu.be/UTu1tV8Ps04

Yoga For Runners – Hip Special
This video is 7 minutes and shows you 9 yoga poses that your hips will benefit from:

https://www.youtube.com/watch?v=46LctStOSsA&feature=youtu.be

Yoga For Runners – Leg Special (9 min)
Watch this video below and find out which yoga poses are good for your legs:

https://youtu.be/N2_WpIpfVzI

More information about yoga and running? Go to the blogs of Esther on her website.

In my previous blog I explained how I got to the point of seeking help. I wanted to be able to deal better with certain thoughts and needed some support. In this article I want to tell you what I did to change my behavior, thoughts and attitude after my conversations with my coach Sarah were completed. Of course these are all things that work for me and maybe not for you but I hope I can give you some inspiration with my four tips!

#tip1: mindfulness

I try to meditate every day to calm myself, observe my thoughts, let go of unnecessary feelings or simply reflect on the day. By doing this regularly I am aware of the factors that cause me stress, but I also think of everything I am grateful for. Simple breathing exercises also ensure that I can overcome moments of panic or intense tension. I often use applications on my phone such as RelaxMelodies, Breathe and Youper to meditate or do other mindfulness exercises. There are of course many other options to explore when you start researching! Coach Sarah also pointed me to this article about progressive relaxation: very nice exercise if you have difficulty relaxing!

#tip2: the essential triangle of movement, sleep and nutrition

Enough exercise, enough sleep and good food: it sounds incredibly logical, but often not enough value is attached to these three things! The three factors are also very closely linked; good nutrition ensures that you sleep better; sleeping well ensures that you have more energy to move and movement in turn ensures a good night’s sleep. For me this triangle is the basis to feel good. If I don’t feel good physically, I will soon notice that in my mental well-being. Since a year I have been consistently exercising for the first time in my life by bootcamping twice a week and I find that it works wonders for my mental well-being. Sport helps me clear my mind. I find it incredibly difficult to not cling to my thoughts and my thoughts never stand still. An hour of exercise is the only moment for me to succeed. Never thought that I would ever enjoy killing myself in the open air: but I came to love it and wouldn’t want anything else!

#tip3: customized relaxation

This is a valuable tip for me which I received during my coaching trajectory from Sarah: relaxation is not synonymous to doing nothing. For some people doing nothing works great and that is of course super nice but if – like me – you really love planning and structure, doing nothing can feel incredibly useless and therefore sad. So: make lists and make a schedule if that suits you. I was always convinced that in my free time I had to relax by “doing nothing” while I am someone who has a to-do list for everything. I sometimes felt really useless after a night alone at home and this could even result in crying or provoking quarrels with boyfriend. Sarah reassured me by telling me that many people secretly love structure and things to do and it makes sense that you also look for this in your spare time. When I am home alone on days off I make sure I have a schedule with moments of relaxation such as watching series, reading a book, exercising and meditating.

#tip4: selfcare Sunday

It sounds like a cliché instagram hashtag but “Selfcare Sunday” has become sacred to me in recent months. Every Sunday I take a moment for myself to reflect on the week, write in my diary, do yoga exercises, meditate, read and put on a face mask so that I can fully relax. Sometimes this session lasts an hour, sometimes three. Of course it doesn’t always work to do it  on Sundays but then I make sure that I plan my moment a day earlier or later. My boyfriend knows this too and makes sure he doesn’t bother me while I go to our bedroom. Everyday I try to write down my feelings in the NiceDay app and I always look back on the week on Sunday: how I felt and what was the cause of it. I write all of these findings in my diary, as well as my goals for the coming week, things I am grateful for and the pitfalls that lie ahead. I notice that by writing things down, I can literally “write off” emotions and thoughts. I hereby give recognition to what I think and feel and believe that it is an important step in self-acceptance and feeling better about yourself!

Love and see you next time, 

Mara

We all know that exercising regularly is good for our health. Too much exercise though, not so healthy… It’s easy to get carried away by the feel-good sensations you can get from exercise, whether you find it meditative, empowering, or therapeutic (or all three). But going full speed with your workouts every single day and never taking time to rest can backfire. Your body needs time to rest in between hard exercise sessions so that it can repair itself properly, and come back stronger. Plus, if all your body gets is physical stress without rest, you can reach the point of diminishing returns. Or to the point at which more exercise doesn’t result in any more progress. But that doesn’t mean you need to avoid all activity on your rest days.

Active recovery workouts gives your body a break

Active recovery workouts let you get in some activity while giving your muscles and joints the rest they need to bounce back stronger than ever. An active recovery day features easy workouts equivalent to no more than 60 to 70 percent of your maximum effort (low to moderate intensity). For example, if you’re training for a marathon, you can use an active recovery day as an opportunity to take a gentle yoga class to work on flexibility.

Working at a lower intensity, as opposed to doing absolutely nothing, will help increase recovery from your previous workout by increasing blood flow to your muscles and tissues. Giving your circulation a little boost helps get nutrients (like amino acids and oxygen) to your muscles so they can repair themselves. It also helps flush out waste products that built up during exercise (like hydrogen ions and lactic acid) and contribute to muscle damage and fatigue.

Which workouts to do on active recovery days?

1. Tai chi
   Tai chi is a low impact form of martial arts. It’s characterised by slow, flowing movements, making it ideal for activating the parasympathetic nervous system, which helps our bodies calm down and recover from the stress of our intense workouts and daily lives. Tai chi is great for building strength and working on your balance. You will become aware of your whole body. Research shows tai chi offers a host of aerobic fitness-boosting, pain-relieving benefits. In addition it is also a classic mind-body exercise, so you’ll reap the meditative, stress-reducing benefits while you’re at it.
2. Yoga
   Yoga not only increases flexibility, but it also teaches proper breathing techniques and body control. In addition, an easy yoga flow also promotes blood flow to help repair your broken-down muscle tissues. Depending which classes you take or forms of yoga you’re practising, you’ll also work on being mindful.
3. Swimming
   Taking your workout to the pool is a great low-impact exercise option. Swimming relaxes your joints, and stretches your body. In addition, the water pressure helps improve circulation in the muscles, blood vessels, and heart. It’s also great for building cardiovascular endurance.
4. Cycling
   Swimming not your thing? Get in some steady-paced cardio by cycling instead. Hop on a bike and pedal away for a low-impact form of exercise. It lets you get in some cardiovascular exercise without all that pounding on your joints. You will improve improve circulation to the lower body, and it can be done at low intensities.

Tastes and preferences

Everyone has their own tastes and preferences, and that’s okay. Find a low impact workout that works for you and don’t forget to rest between intensive workouts. Your body needs it. Do you have a favourite low intensity workout that you like to do?