I was reading this article a couple of days back and I feel these are useful pointers to manage anxiety and stress in  this world – where perfection is overrated in social media, and almost everyone is glued to their digital devices. And you don’t have to spend a fortune using these pointers. I will recommend to head over to the link to read more as I will only be putting the main points here.
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• Take a Techno-Detox – so that we can sleep better. Singaporeans are the 2nd most sleep-deprived people in the world!

• Find Your Own Way to Exercise –  No matter what is your choice of exercise. Getting some forms of physical activity a few times a week is known to relieve stress

• When in Doubt, Breathe – Take deep breaths, and exhale out slowly. Shallow breaths will cause more anxiety

• Embrace a Relaxing Hobby – Any activities (like yoga or meditation) that require extended periods of concentration – sometimes known as getting into the “flow” state – may just be the antidote to anxiety. Find something you love so that you will be more enticed to continue doing it.

• Fuel Up on the Right Food – I am not sure about you, but this is the hardest for me when I decided to cut down on sugar and carbs. I will suggest one step at a time, and never total elimination until you are comfortable. Eg. If you are used to ordering 100% sugar in bubble tea, for the next 2 weeks u may opt for 75% and then subsequent 2 weeks 50%. If it gets tough at the 50%  point, give yourself more time (maybe give it 4 weeks at 50%) to get used to the taste. The goal is not to give up and persevere no matter how long the journey is. After all, it takes time to cultivate a habit / lifestyle. It took me about a year to get used to 0% sugar, and once in a while I still indulge myself in sugar drinks.  Find the way that works for you :)

It is true, we do not really think about stretching our calf muscles that often, compared to our hips or hamstrings. How often do you walk in to a yoga class, hearing the instructor say “we will be focusing on hips in today’s class...”

As I teach more students throughout the past 5 years, I came to realise that I should pay more attention to the calves because tight calves will eventually led to many other aspects such as accessibility to a yoga pose, body pain etc. Taking my personal experience as an example, I used to dislike the pose - Malasana (squat pose, see photo at the end).

For the longest time, I thought my tight hips was the main reason why I had a hard time trying to flatten my entire feet down on the floor or I could not stay long in it. Doing more hip opening poses did help a bit, but I also forgot to stretch my calves which is crucial in a squat form.

Aside from accessibility to yoga poses, our calves play a big role in leg movement and tightness will often lead to pain in other body parts eg. lower back pain

Often when we have lower back pain, it is true that tight hamstrings and hips do play a big part. But what if after stretching our hips and hammies out, we still feel the pain? Maybe it’s time we think about the calves in this case. For some people, they probably do not even know they have tight calves, because they do not feel ache or pain in the calves at all, yet their lower back pain could be caused by tight calves. Pretty amazing yea? There is probably an anatomical explanation behind it but I will leave it to the experts to explain it. This is why every “body” is different and we all need our own kind of yoga - there is no “one size fits all” in yoga.

If you wear heels regularly or sit at a desk for the whole day, daily calf stretches will benefit you in the long run. You do not need to have any body pain to start stretching your calves.
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Here you will find an article on 5 good calf stretches which I personally do and include in my own classes. My recommended daily dose will be 2 sets of 30s for each sets. Feel free to increase the sets when you do not feel much stretch after a while.

 Photo by Pixabay
  
Balance is a simple concept but difficult to develop in real life. There’s always something getting in the way of plans to exercise and eat right. However, part of the difficulty may be in our definition of what balance means. Here are some thoughts on redefining balance, as well as  developing and maintaining it.
 
First, we need to realize that our whole being, our mind, body and soul, needs nourishment. Our flesh and blood need air, food and water, and our spirit needs nourishment, too. Sometimes when we’re focusing on the former, we forget the latter.
 
Exercise can be a form of enrichment for the soul, as we learn to listen to our body and give it what it needs and avoid what it doesn’t. For instance, you might think you need french fries, and occasionally you might, but your body will tell you whether it feels good or not. Just as exercise needs a recovery period to build muscle, your soul and spirit need rejuvenation periods as well.
 
If you’re so busy doing everything you’re “supposed” to do that you don’t get enough sleep or relaxation --  “me time” -- then you’ll be just as burned out.
 
 Like night follows day, we need rejuvenation following activity. This world encourages working and excelling while overlooking being, relaxing and recovering. But we can’t have one without the other. Even too much exercise is unhealthy. The point of balance is having both activity (exercise, eating healthy foods) and relaxation (down time, occasional comfort foods). Moderation is key. Somewhere in our rush to be all that we can be, we forgot that it’s not just bigger, better, faster. The rhythm of life demands slow as well as fast.
 
 
So what’s the answer? I say it’s in listening. Listen to what others suggest, yes, but also do what our body is telling us. Do we feel good after eating a huge meal, or are we lethargic? Does exercise make us feel better? If not, let’s try another. Maybe yoga or tai chi is more your thing than Zumba. As long as you’re moving your body and strengthening muscles, you’re moving in the right direction. If it makes you feel good, do it. If not, try something else. Your body is a well-built machine that will let you know what it needs, if only you listen to the signals it’s sending.
 
If you are recovering from addiction, your ability to listen to your body has been compromised and will need readjustment. It will take awhile before you feel like yourself again, but eating right and exercising can help in the healing process. Your body was subjected to chemical stimulation or depression, so your normal rhythms were masked.
 
You need to relearn how to feel what you’re feeling and respond to it. Make exercise part of your routine. Exercise releases endorphins that elevate your mood. If you can exercise outside, all the better as you flood your body with healing vitamin D. Find a friend and go for a walk; socialize while working out. You will be healing your body and your spirit. Slowly, surely, you can get better and stay sober. Replace bad habits with good ones that will make you stronger, physically and emotionally. 
 
Caring for yourself and finding balance are a daily pursuit based on your lifestyle, family and friends, and your definition of what balance means to you. Every day you decide what you’re going to do to be healthy, and every day you weigh those choices against your schedule, things that come up unexpectedly, and the importance of knowing what can control and what you can’t. You can’t control a work meeting that runs late, but you control whether you eat that doughnut. Maybe a margarita with friends after work is important, because you’re supporting each other and building relationships. But maybe it’s a weekly or monthly activity, not a daily one. Going home and reading a good book or dancing around your living room with the kids is important, too.
 
You need all these things in your life, but only you can decide when and how much. Balance is elusive but not impossible. It’s determined by you as you choose each day how you spend your time. Do what’s “good for you” and what’s good for you. Only you can determine which is which.

Author: Sheila Olson (www.fitsheila.com)