Low impact cardio is a versatile exercise category because it can fit just about anyone’s lifestyle and health goals. Older people use it to stay active. Professional bodybuilders use it to help lose fat. It’s often the first step in many people’s fitness journeys. 

What sets low-impact cardio apart is that it gets your heart pumping without any jumping or jarring on your joints. These exercises will help you build healthy habits without putting too much stress on your body.

1. Walking

Walking is the king of all low-impact exercises. It can help you maintain a healthy weight or lose weight, depending on your goals. It improves your cardiovascular fitness and reduces your risk of developing heart conditions, diabetes and other problems. Walking can also strengthen your bones and muscles, if you keep an all-around active lifestyle.

The benefits of walking go far beyond improving your fitness levels, though. It can lower stress levels, improve your mood and even help with memory and sleeping habits. Start with a simple 30-minute walk every day on a flat surface, then slowly increase the difficulty over time. While low-impact exercises are designed to limit the stress on your body, you still need to push yourself if you want to see improvements.

The beauty part of walking is that you don’t need any special equipment to get started. All that’s required is a supportive pair of shoes and a safe place to stroll, such as a park. You can also try mall walking if the weather doesn’t cooperate. Take the family and walk after dinner — it improves everyone’s health and provides a safe space for your kids to open up that’s less intimidating than the table. 

2. Swimming

Swimming is a more challenging exercise than walking because it recruits all the muscles in your body, but the water also takes some pressure off of your joints. Many rehabilitation and therapy exercises take place in water for this reason. It’s an effective workout with a reduced risk of injury or reaggravating a chronic issue. Additionally, you can walk in the water — it provides natural resistance to build strength. 

Swimming has the same benefits as walking, plus a little bit more. Since it’s a full-body exercise, it can heighten your coordination, balance and even posture. It also challenges your respiratory system, improving your conditioning. The best part: it’s not a chore. Swimming is a leisurely activity that people of all ages and lifestyles can thoroughly enjoy. You can do laps or participate in a water aerobics class. Some sessions also include special water weights for toning and cardio at once. 

3. Cycling

Cycling is usually a more intense exercise than walking and swimming, but it’s still a safe low-impact activity because of the fixed range of motion. You perform the same exact movement over and over again and rarely put your body in a precarious position. Additionally, you can go at your own pace and on terrain of your choosing, so it has a more flexible range of difficulty.

It has all the benefits of other low-impact exercises, namely increased fitness levels, decreased stress and improvement of cardiovascular health, but it also helps with joint mobility. The movement of cycling thoroughly loosens up the ankles, knees and hips without putting too much strain on them, which helps alleviate issues like arthritis and lower back pain.

You can cycle indoors or out. A good road bike doubles as transportation, letting you combine exercise with running errands — use saddlebags or baskets to carry your groceries home. However, those who get leery of biking in traffic can get an equally great workout on a Peloton or other stationary cycle. 

4. Elliptical Machine

An elliptical machine is, for lack of a better phrase, a controlled version of running. The movement is similar, but rather than making impact with the ground on every footfall, you simply glide into the next step. This feature takes the main setbacks people experience with running out of the equation. You won’t feel any joint pain or shin splints on an elliptical machine, which makes it a great low-impact workout.

You can also adjust the resistance on elliptical machines according to your fitness level, so anyone can add it to their routine. They’re also much simpler to use than other cardio machines, with no complicated controls involved. Just hop on and go!

5. Rowing

Another low-impact piece of cardio equipment you can use is the rowing machine. An intense rowing session can burn a significant amount of calories and push your body to the limits in as little as 15 minutes, making it a super time-friendly workout. It improves your strength, speed, endurance and coordination, forcing your biggest muscle groups to work together to repeat the movement. 

Like the elliptical machine, you can also adjust the level of resistance on the fly, allowing you to keep on rowing without interruption. Another cool improvement you might see from rowing is increased grip strength, which is a more important health indicator than you might think.

6. Dance 

Do you think you’re too tough to dance? Tell that to the scores of professional football players who take ballet lessons to improve their mobility and grace on the gridiron. This form of low-impact cardio can also improve your luck with the ladies. Many women love a guy who isn’t embarrassed to hit the floor with them at the club. 

Dance can also be budget friendly. Sure, you can invest in lessons, and doing so can teach you some new, sleek moves. However, all you really need are your favorite jams and a place where you can groove like no one’s watching. 

7. Martial Arts 

There are dozens of forms of martial arts, and each one teaches you something new about self-defense — and yourself. Some practitioners stick with a particular discipline, earning a black belt or higher. Others study multiple styles, integrating what they learn in various lessons. 

You can choose from Muay Thai, karate, judo, kung fu, kendo, Krav Maga, capoeira, or jiu-jitsu. Additionally, nearly every gym that offers group fitness classes has some form of cardio kickboxing to elevate your heart rate 

8. Yoga

Yoga is the most relaxing exercise we’ve discussed thus far. It focuses on improving your coordination, balance, flexibility and core strength. While it probably won’t burn as many calories as the other exercises on this list, it will still give your cardiovascular and respiratory systems a unique challenge. Yoga also comes in many different forms and specialties. Here are some of the most popular ones that also provide cardiovascular benefits:

• Hatha: best for beginners, focuses on simple poses and breathing exercises
• Vinyasa: another good option for beginners, with a wider variety of movements
• Kundalini: meditation-focused, sometimes includes chanting along with the different poses
• Bikram: consists of 26 specific poses and is usually held in a hot room to increase sweating
• Iyengar: uses straps, blocks and other props to help align your body in multiple positions

Yoga’s meditative qualities also makes it an effective exercise for improving mental health, which sets it apart from the other low-impact exercises we’ve discussed.

9. Step Aerobics

Aerobics is another great way to improve coordination and flexibility, and step aerobics makes things a little more challenging by adding an elevated platform to the mix. Most step workouts involve replicating functional movements that you perform throughout the day, such as walking up and down the stairs. 

Becoming more confident in those everyday activities will also improve your mental health and give you the courage to try more intense workouts over time. Start with a simple routine, then slowly work your way up to more complex movements.

Add Low Impact Cardio to Your Routine

The above exercises are low-risk, high-reward activities. They make you stronger and more agile while not putting too much pressure on your joints. Try them all out, pick your favorite and add it to your routine as soon as possible!

The post Best Forms of Low Impact Cardio (Updated for 2024) appeared first on Modded.

As the winter weather approaches and you start spending more time inside, you need to replace your outdoor activities with indoor hobbies. There are many ways to spend your free time inside without becoming lazy or getting cabin fever. Here are 12 productive indoor hobbies for men that will help you become a more well-rounded individual.

1. Read Non-Fiction

Reading in general is a great indoor hobby, but non-fiction reading is the most beneficial. Non-fiction includes genres such as history, science, philosophy, biographies, autobiographies, self-help and business. Focusing on these genres will lead to the following improvements:

• Increases your general knowledge of past and current events
• Improves your reading comprehension level
• Stimulates your critical thinking abilities
• Develops your concentration skills
• Teaches you valuable lessons about work, relationships and life in general

Although reading fiction books can unlock your sense of imagination and adventure, non-fiction offers more functional benefits that you can use to improve your situation. That’s why it’s one of the greatest indoor hobbies for men. Give one of these renowned non-fiction books a try and start reading every day!

2. Start a Journal

Keeping a daily journal is one of the universal habits of successful people, going all the way back to the times of historical figures like Marcus Aurelius. Putting your thoughts in writing can be extremely therapeutic, helping you release your negative energy in a productive way and gaining a more objective viewpoint of your situation.

Most importantly, journaling allows you to set specific and measurable goals rather than always thinking in the abstract. Writing down an idea can be the first step in a major breakthrough. On the flip side, you also get all of the bad ideas out of your head and make room for more productive thought processes.

3. Make a New Workout Plan

Exercising at home isn’t always ideal, but you can still put together a complete workout plan to stick with your fitness goals. You can easily achieve a full-body workout at home with just a few pieces of equipment, including exercise bands, a yoga mat and a doorway pull-up bar. Or you could just buy a treadmill or elliptical machine and do some cardio. You can always get in a solid home workout no matter your exercise preferences.

4. Learn How to Cook

Cooking is an excellent hobby to learn at home, especially if you have children or plan on having them in the future. You never know when you’ll have to cook a quick meal for yourself or your family. Everyone should know how to make a handful of basic recipes if you can’t go to a restaurant or order delivery.

Plus cooking is a must-know skill if you ever want to invite someone over for a date. You can make a great first impression by cooking a good meal from scratch. It shows that you’re independent but also thoughtful and attentive — three traits that women love in their male partners.

5. Study a New Language

Studying a new language is another great indoor hobby for men that can translate to more real-world success. You might discover new job opportunities, meet new friends or be able to travel to new destinations. Plus, being bilingual will give you a huge advantage as countries around the world become more multicultural and less focused on a singular language.

Choose a language that’s relevant to your location, lifestyle and future travel plans. Spanish is the second language that most people learn. French, German, Chinese and Japanese are great options as well. It will take years to become fluent, but after just a few months you should be able to perform basic communication with native speakers.

6. Practice a Musical Instrument

Practicing a musical instrument is another mentally stimulating hobby. It can improve your concentration, memory and overall cognitive functioning. There’s a reason why music is such an integral part of school curriculums. Studies have shown that kids who play musical instruments get better grades in all subjects than their non-musical counterparts.

Most musicians consider the violin, harp and French horn the most difficult instruments to play, while the guitar, piano and drums are the easiest. However, all of them will give you a legitimate challenge. That’s why this hobby is so productive. There’s always something new to learn, and you can practice at your own pace.

7. Listen to Podcasts

Podcasts are all the rage these days. It seems like everyone you meet has a favorite podcast that they listen to while doing chores or driving to work. If you haven’t already jumped on the podcast bandwagon, you definitely should. You can find a podcast for every conceivable topic, from sports to politics to history to science. There’s bound to be something out there that meets your interests.

Whatever podcast you choose, it needs to support your other hobbies. It shouldn’t be a distraction. Podcasts are supposed to be entertaining, but they’re also supposed to give you knowledge and insights. Choose a topic that simultaneously keeps you entertained and improves your overall lifestyle.

8. Declutter Your Room

Keeping a clean room is one of those indoor hobbies for men that many of us avoid. For whatever reason, this particular chore feels like such a hassle. That’s all the more reason to do it. Decluttering your room also declutters your mind by boosting your mood, improving your productivity and laying the foundation for other healthy habits.

Start by making your bed. The bed is the centerpiece of your room and the place where you spend most of your life. Then go through your clothes and toss or donate anything you don’t need. It will be difficult to part ways with some of your belongings, but you’ll feel much better afterward. It’ll be a load off of your shoulders.

9. Play Board Games

Board games will always be productive indoor hobbies for men. They force you to think strategically and unlock your competitive side, which is crucial for men’s well-being. Men have an intense craving for competition with everything they do, even something as trivial as a game of Monopoly. We love to win and hate to lose. Playing board games will keep that competitive fire alive.

However, you need to choose the right games. Something meant for kids like Candyland or SORRY! won’t be mentally stimulating enough. Play something a little more challenging, such as Chess or Risk. Something that forces you to think long-term is ideal.

10. Research Your Genealogy

Who doesn’t love learning about their family history? Studying your genealogy is a great way to spend your time indoors. You might discover an unknown branch of the family tree that completely changes your outlook on your heritage. You’ll also get to learn about the occupations and lifestyles of your ancestors, which instills a great sense of pride.

11. Join an Online Forum

If you spend a lot of time online, you need to spend it productively. You can’t just mindlessly scroll through social media and watch pointless YouTube videos. Instead, you should join an online men’s forum to have thoughtful discussions with other likeminded individuals. Similar to podcast, there’s an online forum for every niche. Start by joining a health and wellness forum then branch off to other interests from there.

12. Meditate

Last but not least, there’s nothing wrong with some simple meditation. Meditation can work wonders for anxiety and depression. It’s also nice just to sit in silence and think for a while. If you prefer to listen to some audio, there are five forms of guided meditation you can do:

• Visualization
• Yoga
• Breathing Exercises
• Body scans
• Chakra meditations

You can learn more about these types in our full Guided Meditation guide in the lifestyle section. Meditation is definitely more popular among women, but that trend is starting to shift in the opposite direction.

Start Something New

These hobbies for men aren’t just benign activities. They help you improve mentally, physically and emotionally. They’re important parts of a healthy lifestyle. If you feel yourself falling into a rut, starting something new is often the best solution. Give one of these hobbies a try, and you just might change your life.

Looking to turn your hobby into a side hustle? We have a guide for that too!

The post 12 Productive Indoor Hobbies for Men appeared first on Modded.

Every year during the dog days of summer, Americans take a day to disconnect from their busy schedules. Happening each year on August 15, this day is appropriately named National Relaxation Day. It doesn’t matter how you spend this lazy holiday, as long as you treat yourself to a good time. These 12 essential relaxation gifts will help you unwind and get the most out of your day.

1. Hatch Restore Sound Machine

This soothing sound machine from Hatch will start off National Relaxation Day 2023 on a high note. Instead of hearing that awful iPhone alarm sound first thing in the morning, you can wake up to high-quality nature sounds and white noise. The device will also emit a soft glow instead of eye-straining lights. It’s the perfect way to start your day.

Get it from Amazon

2. VEKOZI Neck and Shoulders Heating Pad

The neck and shoulders are two of the most stressed-out areas on the body. This heating pad from VEKOZI will help you relieve that tension and get the knots out of your upper back muscles. You can also lie down and use the pad on your lower back or abdomen. It has six heat settings, allowing you to set the temperature to your personal comfort level.

Get it from Amazon

3. ChiFit Multi-Level Back Stretching Device

Back stretches feel mesmerizing when you do them correctly. ChiFit’s multi-level back stretching device provides immediate relief to your entire back. It even helps with recovery from sciatica and herniated discs. Just set the device to your preferred height, lie down and feel the back pain disappear.

Get it from Amazon

4. TOLOCO Deep Tissue Massage Gun

Massage guns used to be expensive and hard to come by, but now you can get one from TOLOCO for just $50. This device comes with ten different attachments and has seven power settings, allowing you to fully customize your deep tissue massage experience. The motor is also only 50 decibels, so you can enjoy the massage in peace and quiet. 

Get it from Amazon

5. hai Smart Shower Head

A new shower head is a huge game changer for your self-care routine. This Bluetooth shower head from hai allows you to use different spray settings and get unmatched water pressure. It also tracks your water consumption, so it’s sustainable too. You can mount it on the wall or use it as a handheld device.

Get it from Amazon

6. GOSHI Exfoliating Shower Towel

While you’re enjoying hai’s smart shower head, wash off with GOSHI’s exfoliating shower towel. This towel is a replacement for your loofah, exfoliating glove and scrub brush all in one. It uses a combination of lathering and exfoliating threads to scrub all of the dirt away while being gentle on the most sensitive skin.

Get it from Amazon

7. Body Restore Shower Steamers

Body Restore is one of the best self-care brands on the market, and its shower steamers are a big reason why. These small pods will make your showers extra steamy and create a mild eucalyptus smell, clearing nasal congestion and providing powerful aromatherapy. You’ll be fully immersed in the soothing scent and smell fresh for the rest of the day.

Get it from Amazon

8. Ember Temperature Control Smart Mug 2

Whether you’re on Team Coffee or Team Tea, you’ll love Ember’s temperature-control smart mug. The second model has a longer-lasting battery than the first model, keeping your beverage hot for 80 minutes to start your day. You can set the temperature anywhere between 120 degrees Fahrenheit and 145 degrees Fahrenheit. 

Get it from Amazon

9. Barillio Bartender Travel Kit

If you want to have some alcoholic beverages later in the day, make them to your exact preferences with Barillio’s bartender travel kit. This kit has everything you need to create perfect cocktail recipes and impress your friends with delicious drinks. No matter where your travels take you, you can always make your favorite drinks with Barillio at your fingertips.

Get it from Amazon

10. Dkeli Patio Lounge Chair

Every backyard needs a good lounge chair. You’ll be hard-pressed to find a better chair than this zero-gravity chair from Dkeli. It has a head pillow, padded armrests, cup holders and completely reclines. It also comes fully assembled and folds down into a storable size. Just take it out of the box, sit back and relax. 

Get it from Amazon

11. GoSports Classic Cornhole Set

A lazy day in the backyard also needs a good yard game to keep people entertained. Cornhole is a great low-intensity game that you don’t even have to play standing up (although standing is recommended). You can spend all afternoon enjoying some drinks, listening to music and playing cornhole with your pals.

Get it from Amazon

12. Lazy Daze Hammock

If you want to take an afternoon nap on your day of relaxation, this hammock from Lazy Daze will put you right to sleep. The swaying motion will make you drowsy in seconds, and the double-layered quilted polyester will feel soft on your skin. It’ll be like floating on a cloud right in your backyard.

Get it from Amazon

Celebrate National Relaxation Day 2023 the Right Way

Other holidays require you to buy gifts, travel, socialize and fulfill other obligations. Not National Relaxation Day. This day is solely about you. Celebrate the right way by getting some relaxation gifts for yourself and practicing self-care from the moment you wake up to the moment you fall asleep. This day only comes once a year, so make the most of it!

The post Equip: Top 12 Essentials for National Relaxation Day appeared first on Modded.

Experts have long touted the benefits of mindfulness as a component of mental health treatment and management. However, beginners may not always know how to cultivate a practice or focus their attention inward. Fortunately, for those individuals, they can do a guided meditation for anxiety and depression that can help.

Anxiety and Depression Prevalent Among Men

If you’ve struggled with bouts of depression or anxiety, you’re not alone. Mental health cases among men have been on an alarmingly upward trend for several years. You may not notice, though. Only 1 in 16 men compared to 1 in 8 women admit to feeling depressed — this discrepancy is likely related to gender norms and the notion that mental duress is a sign of weakness.

Boys are often taught to suppress their emotions and express themselves differently than girls. As a result, they become men who manage their depression through substance abuse, aggressive tendencies and overworking themselves. Sadly, men are three to four times more likely to die by suicide than women.

Why not seek therapy or medication to work through your troubles with a professional? Some would argue it’s not so easy, which is why women are 1.6 times more apt to seek psychological and psychiatric services. 

Meditation for Mental Health

Meditation is one of the oldest Eastern mindfulness practices, dating back thousands of years. Today, 14.2% of adults participate in some form of meditation, whether it’s mantra-based, spiritual or mindfulness. Even 5.4% of children between four and 17 years old meditate.

Studies have underscored numerous benefits of meditation for mental health. Recently, researchers split 276 adults with untreated anxiety into two groups — one received a starting dose of Lexapro. The second group was told to attend a weekly 2.5-hour mindfulness class and practice 45 minutes of daily meditation at home for eight weeks. The mindfulness group also participated in a 24-hour retreat in the fifth week.

The results shocked the researchers as both groups showed a 20% reduction in anxiety symptoms — indicating that meditation could be a viable alternative to anxiety medication. 

A different study found that mindfulness practice aids sleep disturbances. About 10% to 25% of the global population struggles with insomnia and sleep deficiency — that number is even higher among individuals with anxiety and depression. Although sleep aids are often prescribed as treatment, certain medicines can potentially exacerbate mood changes, headaches, memory loss and overuse. 

Meditation calms the mind and eases racing thoughts to combat restlessness. While each person requires individualized care for their mental health conditions and traumas, meditation could be an additional component of better sleep management.

5 Types of Guided Meditation for Anxiety and Depression

A guided meditation for anxiety and depression will walk you through mindfulness techniques to relax your mind and body. Guided meditation is teacher-led, meaning someone will call out each step of your practice — this is particularly helpful for those who’ve never meditated before or struggle to quiet their thoughts by themselves. Here are five guided meditations you might encounter for anxiety and depression.

1. Visualization

Guided visualization meditations distract you from negativity and deliver positive images that create tranquility. A teacher can lead you through guided imagery, or you can search for numerous guided visualizations online. 

You might envision yourself in a particular landscape that brings you joy or allow the practice to alter your memories, as in changing how your negative memories end — also referred to as rescripting. 

Other visualizations might have you assign animals or symbols to your moods or ask you to visualize your goals and a path toward achieving them.

2. Yoga

Believe it or not, yoga is a form of meditation often led by a yoga instructor. In yoga, you’ll do various poses while focusing on the breath. One study found that chanting in Kundalini yoga showed a 40.4% improvement in patients with obsessive-compulsive disorder (OCD).

Combining yoga with cognitive behavioral therapy (CBT) can reduce anxiety and depression while aiding sleep.

Because of yoga’s physical nature, you should speak to your doctor beforehand. Traditional meditation is often in a seated position, whereas yoga injuries are always a possibility.

3. Breath Awareness

Breathwork meditations can have powerful effects on mental health. When you’re aware of your breathing, you can focus your mind more easily. 

A guided breath awareness meditation may entail someone leading you through paced inhalation and exhalation. Box breathing is a helpful technique to elongate each breath. 

You might lie down, sit or stand to participate in breathing exercises for relaxation — you can also do this with your eyes closed or open. Even 15 to 20 minutes of breathwork daily can significantly affect your mental health.

4. Body Scan

Another person can guide you through a body scan, drawing awareness to different body parts from your toes to your head and in reverse. Many practitioners find body scans most effective while lying on their backs, although you can also do a body scan while sitting. 

You’ll be better aware of feelings and physical sensations during a body scan. You’ll also find your body has a lesser reaction to stress.

Your body may hold onto stress in the muscle memory — you may not even know how tight your muscles are. The tension may eventually lead to aches and pains. Guided body scans can effectively relieve built-up stress, easing chronic pain symptoms.

5. Chakra Meditation

A guided chakra meditation draws from several techniques, including body scans and visualization. Chakra meditation focuses on healing your body’s energy centers, from your pelvic region to the top of the head.

In Eastern traditions, meditation practitioners claim that stress leads to blockages within the energy centers — chakra meditation clears them. 

Sahaja Yoga is one form of chakra healing. Founded by Shri Mataji Nirmala Devi, Sahaja is awareness-based, allowing you to create balance and achieve stress relief. 

Guided Meditation Is the Best Way to Self-Aid Your Anxiety and Depression

Mindfulness techniques do not replace mental health treatment. Instead, they should work in tandem with therapeutic management. 

It is always best to seek professional care from a therapist if you are dealing with anxiety and depression. However, you can maintain control over your mental health by fostering a meditation practice. Guided meditations allow you to receive assistance from another person while starting your meditation journey.

The post The Power of Guided Meditation for Anxiety and Depression appeared first on Modded.

The world feels slightly unhinged — from inflation to widespread layoffs and even the rise of artificial intelligence. It’s no wonder that so many are on edge. Although people of all ages and genders can experience anxiety, these challenging situations can impact men differently. 

Fortunately, starting a mindfulness practice relaxes the mind and body and helps you cope better with everyday stressors. Here’s everything you should know about meditation for men.

Fighting Stereotypes: Men and Mental Health

Consider this: About 6 million men have depression annually, while over 3 million suffer from panic attacks. The World Health Organization (WHO) also says that more than twice as many men die from suicide as women — a rate more prevalent in high-income nations like the United States.

Yet, men often resist seeking professional help or therapy to treat their mental health problems. In fact, women are 1.6 times more likely to ask for help. Why is this? For one thing, society has long stereotyped men as weak when they discuss their feelings. There was also the long-standing belief that only the most disturbed, addicted and anxious people went to therapists — of course, this is the furthest from the truth.

What’s on a Man’s Mind?

One might wonder what men worry about the most. Some of their most significant concerns include the following: 

• Whether they come across as “manly” enough
• Finances — budgeting essential expenses and managing money flow
• Working their way up the career ladder, such as earning bonuses or getting promoted
• Relationships and breakups — this includes sexual performance
• Becoming a dad — for instance, communicating parenting styles with a spouse and sorting out childcare 
• Male infertility
• Health concerns

Whatever fears and worries you hold about the future are valid and essential. While you should always pursue care and treatment from a mental health specialist, there is one way you can take control and help yourself find some serenity: Meditation.

Types of Meditation for Men

There are several types of meditation for men to choose from, including the following practices:

• Guided meditation: A practice led by a meditation guide that enables you to visualize relaxation and your intention 
• Mantra meditation: Repeating a word or phrase in your mind for greater focus
• Body scans: A guided meditation that draws focus to different areas of the body
• Yoga: Doing different poses and stretches to promote calmness
• Qi gong: A combination of meditative breathwork and slow movements for balance
• Tai chi: A series of slow, continuous actions while deep breathing

Of course, meditation encourages mindfulness, which can help you savor experiences and sensations, such as the way the sun feels on your skin or the different flavors when you bite into something.

Meditation for Men: 5 Steps to an Effective Practice

What’s nice about meditation is that everyone can participate — you don’t need a specific skill or athleticism to reap the benefits of mindfulness practice. Here are five steps to get started with a simple meditation for men.

1. Find a Quiet Place

As a beginner practitioner of meditation, you’ll quickly learn that location matters. Although you may one day be able to fall into a meditative state while surrounded by chaos, a serene environment is best. 

Set up a space in your bedroom or the corner of your living room. You can also choose to meditate outside on the lanai or in the garden. 

2. Get Rid of Distractions

Leave your phone and other devices turned off or in another room. The fewer distractions you have, the better opportunity to get the most out of your practice. It’s highly disruptive to finally relax your mind and body only to get several notifications. A Reviews.org study found that 47% of Americans are addicted to their phones.

Additionally, try to meditate when you’re alone. It’s equally distracting when people are walking around and making noise.

3. Sit Comfortably

Get into a comfortable position — sitting cross-legged on the floor or in a chair is ideal. Although you can always lie on your back, you’ll want to avoid falling asleep during meditation. 

While sitting, ensure your back is straight and that you drop your shoulders. A couple of gentle neck rolls and stretches is an excellent way to relax your body entirely.

4. Close Your Eyes

Closing your eyes is another way to shut out distractions and increase concentration. When you close your eyes, you can better visualize your intention for the meditation and reduce more stressful thoughts.

Think about it this way: When you close your eyes, you look inward, allowing you to step back from your daily stressors on the outside.

5. Remember to Breathe

Of course, the most crucial part of effective meditation is breathing. Rhythmic breathing promotes rest. Some might consider breathwork a way your body recovers from the fast-paced, stressful life you may lead.

Take a couple of deep breaths as you begin your practice. Then, as you settle into a meditative state, breathe normally.

Benefits of Meditation for Men

Starting a meditation practice has many rewards for men undergoing significant amounts of pressure at work and home. Taking a few minutes daily to breathe, reflect and quiet your racing thoughts is one of the best ways to improve mental health outcomes.

Some of the benefits of meditation for men include things such as the following:

• New perspectives on anxiety-inducing situations
• Coping mechanisms to handle stress
• Greater focus on the present moment
• Improved sleep quality
• Decreased negative emotions
• Enhanced creativity and innovation 
• Lower blood pressure

Recent studies have even found that meditation could lower cardiovascular disease risk factors, making it a viable intervention for heart patients. Other studies have also suggested that meditation can reduce diabetes, pain, asthma, headaches and irritable bowel syndrome. 

Always speak with your health practitioner about any medical problems you may have. Meditation should never replace medical treatment but instead, supplement your management of mental and physical health problems.

Meditation Is a Personal Practice

It’s important to remember that your meditation practice is your own — try not to worry about whether you are doing it correctly or not. You can create a daily meditation routine or practice every few days. All that really matters is that you feel relaxed and renewed afterward.

The post Finding Serenity: An Introduction to Meditation for Men appeared first on Modded.

What’s the secret top athletes like Michael Jordan use to excel in their chosen sport? For Jordan, part of the magic came from working with meditation teacher George Mumford to remain focused during championship games. Do you want to emulate his success? If so, you might wonder if you should meditate before or after your workout. 

Your mind and body work together in an intricate dance that scientists have only scratched the surface of understanding. The right mindset can help you bounce back from defeat or injury and take your fitness routine to new heights. 

The ideal timing depends on your purpose. Should you meditate before or after a workout? Here’s what to know. 

How Meditation Affects Your Workouts  

Your brain is your body’s control center. Please don’t fall into the common misconception that your thoughts don’t matter or influence your performance. Numerous studies highlight the impact of stress on your ability to concentrate and focus. You can only direct your limited energy and attention in so many directions at once, and the flood of chemicals your body releases while under pressure can hinder more than help. 

Fortunately, your thoughts can also benefit you. For example, studies on those who meditate show increased hippocampal and gray matter volume. Your hippocampus plays a crucial role in memory formation and processing sensory input, helping you make faster, better decisions and repeat movements that get the job done with more precision. 

Words of Wisdom on Meditation 

Do you need more inspiration to meditate before or after your next workout? Check out what these professional athletes have to say about the practice: 

• “Champions aren’t made in gyms. Champions are made from something they have deep inside of them; a desire, a dream, a vision.” ~ Michael Jordan
• “I can only control my performance. If I do my best, then I can feel good at the end of the day.” ~ Michael Phelps 
• “There’s no way around hard work. Embrace it. You have to put in the hours because there is always something you can improve on.” ~ Roger Federer

The Best Times to Meditate Before a Workout 

Should you meditate before a workout, after it or both? You can take any approach you like. A better question might be, what are the benefits of meditating before performing your fitness routine? Consider what this technique can do: 

• Calm and focus your mind: You’re sure to be ramped up before a match. A few minutes of deep breathing activates your parasympathetic nervous system, helping you tame the jitters. 
• Mentally rehearse your moves: You’re more likely to land the perfect layup shot if you take a few test runs in your mind first. 
• Outsmart your opponent: This adversary may be yourself — you can use meditation to convince yourself to go to the gym when a Netflix binge tempts you. You can also concentrate on what tactics the opposing team is most likely to use and how to counter them. 

Pre-Workout Meditation Tips 

How can you meditate before your workout? Once you become proficient, you might be able to close your eyes and get in the zone with the crowds roaring around you. Otherwise, try these tips: 

• Find a quiet place: It helps concentration. 
• Focus on your breathing: You can use various breathing techniques. Pick one that works for you. 
• Consider using affirmations: An affirmation is a short, positive saying that reconfirms your belief in your abilities. For example, “I’ve practiced hard and am ready to do my best.” 

The Best Times to Meditate After a Workout 

Meditating after a workout is like a private post-game review. Instead of looking at what the team does as a whole, you analyze your contributions and where you could improve. 

You can also use post-workout meditation to calm any emotions you might feel. Now’s the time to borrow a few techniques from cognitive-behavioral psychology if your last match didn’t go as you intended. Were you unprepared for their assertive defense? If so, how can you prepare a better counterattack next time? 

You can also evaluate the other factors affecting your performance. Did you wear the right duds to wick away sweat while not impeding your movement? Did you make some mistakes in your pre-workout routine, like loading up with too much protein, slowing your digestion and leaving you sluggish? What can you eat next time to gain energy without feeling heavy? 

Post-Workout Meditation Tips 

The most crucial part of meditating after a workout is to check your self-condemnation at the door. While it’s okay to admit you made a mistake — it’s an integral part of improving your performance, after all — you should avoid beating yourself up over it. 

How can you avoid slipping into rumination in your post-workout meditation and make it productive, not self-shaming? Try these tips: 

• Keep it short: Set a timer for no more than 10 to 15 minutes and stick to that period for self-reflection. 
• Keep it positive: Change your don’ts into dos. Instead of thinking, “Don’t forget to watch out for high kicks,” reframe that thought to, “Monitor both the high and low zones of the soccer goal.” 
• Keep it focused: You might have many areas you want to improve. Choose one. For example, if poor fielding hurts your softball team’s chances of advancing to finals, work on that instead of hitting the batting cages. If you want to run faster and lift heavier weights, select one area to focus on first before proceeding to the next. 

Should You Meditate Before or After a Workout? 

Meditation can take your workout to new heights. Scores of top athletes swear by it for a good reason. 

Should you meditate before or after a workout? It all depends on what you hope to achieve the most. You might discover that a few minutes of mindfulness takes your athletic prowess to new heights. 

The post <strong>Should You Meditate Before or After a Workout? How to Decide </strong> appeared first on Modded.

You can’t take material things with you. Experiences matter the most, and mindful travel helps you wring the most out of every moment. It grounds you firmly in the present, letting you engage all of your senses and savor the highs and lows. 

However, many of us have experienced returning from a vacation only to wonder where the time went. Sometimes, you engage in behaviors that numb you, such as drinking to excess. Other times, you may simply spend so much time worrying about things at the office or fretting over how to make every upcoming event “perfect” that you miss out on what’s happening now. 

Americans get woefully little vacation time compared to people in other countries. Making the most of your limited escape is vital. Here are five tips for mindful travel that will help you wring every last bit of enjoyment out of your holiday. 

1. Bring a Travel Journal 

Imagine sitting in a Parisian cafe, a glass of cabernet in your left hand and a pen in your right. Before you lies a gorgeous view of the Eiffel Tower, while all around you, the hustle and bustle of the city sing with life. Imagine how inspired you’d feel to capture the sights, sounds and smells of your journey. 

Writing is one of the most mindful activities you can do. There’s a constant awareness of your flow of thought, from bursts of inspiration to the quiet stillness where your unconscious speaks. It also creates a permanent snapshot of your mental state as you explore your destination, lending valuable insight into how your experiences change you and how you interpret things differently over time. 

Perhaps one day, your travel journal will inspire your kids or grandkids to follow in your wandering footsteps. It might even encourage strangers if you later publish your memoirs. However, keeping a travel journal and writing in it daily serves as a powerful reminder to savor each experience, allowing you to relive precious moments while they remain fresh in your memory.  

2. Take a Mindfulness Walk Around Your Destination

You could take a tour bus or drive from sight to sight. However, this mode of transportation makes you miss out on some of your destination’s best authentic local flavors and cultural vibes. You’ll feel much more a part of things when you take your time wandering city streets on foot, stopping into tempting curio shops to explore their souvenir offerings and slaking your thirst at random watering holes you encounter as you stroll. 

Make your travels a mindfulness walk to immerse yourself in the local experience. As you stroll, engage your senses — what can you see, hear and smell? How does the vibe of the city play on your skin, and how does the climate affect your mood and energy levels? Do the unique rustic cobblestones beneath your feet make your outing more pleasurable? 

3. Savor Those Dining Experiences

Perhaps you’ve heard of the mindfulness activity where you slowly unwrap and observe a piece of chocolate before sniffing it, nibbling it and eventually letting it melt on your tongue. You can extend these principles to your entire journey and enjoy more mindful travel every time you dine. 

One of the best parts of any journey is exploring new restaurants. To truly immerse yourself in the culture, skip the big-name offerings you see in many travel guides. Instead, seek out local establishments — you’ll save money and savor more authentic flavor with spicy food and regional delicacies. 

Pick restaurants with great ambiance that cater to senses other than taste. Take your time conversing with your server and learn about the various ingredients in your meal. Consider their recommendations — they know their house specialties and want to delight you. 

4. Choose Activities That Engage Your Senses

Laying on the beach can be a mindfulness activity. For example, close your eyes and savor the sensation of the sun on your skin and the mingled aromas of saltwater and sunblock. Watch the tide roll in and roll back out again, marveling at how small each human being is in the greater scheme of things. 

However, you want to fill your vacation with multiple memories. When seeking things to do, look for activities that engage all your senses. For example, scuba diving puts you in a whole new underwater world. What does it feel like to swim with the dolphins, swooping and diving through the water like a bird in the air? 

Do you savor activities that get your adrenaline pumping? If you go beachside, why not take a parasailing adventure — you can see the earth’s curvature if you soar high enough. Alternatively, book a deep-sea fishing expedition and challenge your full-body strength when pulling in the big haul. Some tuna can weigh up to 2,000 pounds, requiring several hardy individuals to bring in the catch. How do your muscles feel as they work? 

5. Focus on Experiences

You’ll probably want a souvenir or two to remember your trip. However, there’s no need to waste valuable time shopping. Instead, why not go for a sunrise beach stroll and gather the most beautiful seashells you can find? When you get home, you can make them into a shadowbox that serves as an artistic visual reminder of your journey — and assembling it is a mindful travel activity. 

Strike a balance between mindless relaxation and mindful excursions. You don’t want to exhaust yourself to the point that you feel like if it’s Tuesday, it must be Belgium. However, try to plan two or three memorable moments each day — a fine meal, a mindful walking tour or a zipline adventure through the treetops. 

Mindful Travel

It’s not unusual to return from a holiday wondering where the time went. However, it’s vital to savor each moment of your vacation by mindfully engaging your senses. 

Follow the mindful travel tips above to make the most of each moment of your next journey. You’ll return feeling refreshed, renewed and satisfied that you have wrung every last bit of enjoyment out of your time. 

The post Mindful Travel: 5 Tips for Making the Most of Each Moment appeared first on Modded.

Driving can be an exhilarating experience, but oftentimes that exhilaration comes at the expense of your car, other drivers and your own well-being. The world would be a better place if more people practiced mindfulness driving. Here are seven simple tips to be a more thoughtful driver and make the roads safer for everyone.

What is Mindfulness?

Mindfulness has a different meaning for everyone in the context of driving, but it has a few basic fundamentals:

• Being present in the moment
• Cutting out distractions
• Controlling your emotions
• Driving with care and courtesy

Now that we have some ground rules established, let’s get into the most straightforward mindfulness driving tips you can start today.

1. Put Away the Phone

Cell phones are our greatest obstructions when behind the wheel, so the first mindfulness step is to cut your phone from the picture. Put it in the glove compartment or center console and don’t take it out until you reach your destination. The itch to check your phone will be powerful at first, but slowly you’ll get used to it. 

If you drive without a phone for long enough, you will come to appreciate the brief segments of quiet time. Taking a break from electronics is good for your eyes and your mental health. Of course, it’s also much safer and helps prevent accidents caused by distracted driving.

2. Remove Your Car’s Clutter

Showing respect for your vehicle is a fundamental part of mindfulness driving. You don’t have to be an automobile expert, but you should at least remove your car’s clutter and keep it clean. Take out all the trash and vacuum the interior regularly. You will feel more comfortable and confident driving a clean vehicle.

Any passengers you have will also be impressed with your car’s organization. It shows that you value your belongings and like to keep a tidy shop. Most importantly though, organization has proven to improve your mental health, decluttering your mind as well as your environment.

3. Try Driving in Silence

Almost everyone listens to music, podcasts, audiobooks or some combination of the three when behind the wheel. They might be entertaining and help you through long drives, but they’re also distracting. Try driving in silence for a change. Your thoughts will roam to unexpected places, and you might learn something new about yourself.

Silence also allows you to become more in-tune with your surroundings. You will be able to hear more details – the rumbling of your car, the pavement beneath the tires, the various sounds of different vehicles, etc. You will also spend less time looking at your phone and more time observing the road.

The modern world is noisy, and we have few opportunities to exist in peace and quiet. Learn to appreciate the silence of driving alone, because those moments will become rarer and rarer as you assume more life responsibilities.

4. Practice Meditation

Silence also enables you to take control of your emotions and practice effective meditation techniques. Breathing exercises are the most appropriate for driving, allowing you to stay calm and maintain concentration on the road. You could also download a mindfulness app and give guided meditation a try.

Road rage prevents many of us from mastering the art of mindfulness driving. We get irritated by the smallest inconveniences, even if nobody on the road caused them. Instead of resorting to an angry outburst, you can calm yourself with meditation and re-stabilize your emotions. A clear head leads to better driving decisions and safer roads for everyone.

5. Control Your Acceleration and Deceleration

One of the worst driving habits getting in the way of your mindfulness is a lack of pedal control. Punching the gas and slamming the brakes burns more fuel, makes traffic patterns more unpredictable and makes driving more stressful on yourself. Work on controlling your acceleration and deceleration. A steady pace is always better than a fluctuating speed.

Plus, you will save yourself from many road rage incidents. Driving at a consistent speed helps you avoid drifting and prevents anyone from cutting you off.

6. Anticipate Obstacles

Anticipation is another defining trait of mindfulness driving. Only the most thoughtful drivers can predict the actions of other vehicles and understand the nuances of traffic patterns. 

Some of the previous tips will help you develop the skill of anticipation. Silence will keep you focused, controlling your speed will help prevent traffic jams and fewer electronic distractions will help you notice more subtle details of your surroundings.

7. Keep Your Thoughts on the Road

It will be difficult to control your train of thought when you first change your driving habits. Try to keep your thoughts on the road and prevent your mind from wandering. Look ahead and think about the road conditions, the cars around you, upcoming traffic and other obstacles. Pay attention to every sight and sound.

You’ll be surprised how quickly time passes when you’re focused on your surroundings. You’ll be too busy with other thoughts to worry about how long you’ve been driving. However, you shouldn’t neglect to listen to your body. If you’re getting uncomfortable or need to use the bathroom, don’t hesitate to address those issues.

Change Your Driving Habits For Good

Mindfulness driving is a conglomeration of healthy habits that benefit yourself, your vehicle and the drivers around you. Try these seven tips to start your mindfulness journey and change your driving habits for good!

The post Mindfulness Driving: 7 Tips to Be a Thoughtful Driver appeared first on Modded.

Whether you’re a man on the go or you work from home, everybody wakes up in the morning and puts on their pants one leg at a time. However, even though we all wake up and start our days some way or another, there are so many factors that can go into a morning routine. While some guys try to push everything from a ten-step skincare routine to a yoga session into their morning routine, waking up can be simple and easy, too. In fact, your mornings should be as stress-free as possible if you want to set yourself up for a day of success.

If you’re on the hunt for some ideas for a simple yet effective morning routine, you might just be in luck. While, of course, everyone is different and requires their own habits on a day-to-day basis, there are plenty of ways you can make sure you wake up feeling refreshed and ready to take on the world. Here are some of the best things you can include into your morning routine.

1. Leave Your Phone Elsewhere

One of the first things you can do as a part of your morning routine actually happens the night before — leaving your phone somewhere else so you don’t spend all morning scrolling. Scrolling on your phone can take up so much time before you even realize it. If you use your phone as an alarm clock, you can leave it on the other side of the room so you need to get out of bed in order to silence it.

2. Drink Water

Waking up with hydration can be one of the most effective ways to feel better in your body and get a head start on your daily water intake. You can even fill up a glass or water bottle and leave it by your bedside so it’s waiting for you in the morning.

3. Quiet Time

While you might be the type who wants to get up and go in the mornings right away, you might just as easily be the type who needs a bit of an adjustment period. While you might just as easily spend a bit of rest time in the morning scrolling on your phone, putting it away and spending some actual quiet time in the morning — whether you meditate or drink your cup of coffee — is a great way to start your day.

4. Your Morning Workout

If you like to work out, squeezing your workout in the morning is one of the best ways to hype you up for your day. Specifically, getting your workout in before your morning cleanup and shower can get it out of the way so you don’t have to worry about it for the rest of the day. Plus, the endorphins can even put you in a good mood.

5. Stretching and Cool Down

Stretching, cooling down and chilling out are all parts of taking care of your body. If you work out in the morning, make sure you also take the time to cool off.

6. Shower and Cleanup

Whether you go for a run or fit in a hot yoga session — or even for those who choose not to work out in the morning — you want to enter your day clean and refreshed. Make sure you take the time to clean up and thoroughly relax. While some people take five minutes, others take a while. Whatever you need, carve out the time for it.

7. Skincare

If you haven’t gotten yourself on a skincare routine by now, this might just shake up your world. While some guys go all out with the 12-step extravaganza, you don’t need fancy products to take care of your skin. In fact, a cleanser, moisturizer and quality SPF can do the trick — you’ll thank yourself for that one in twenty years.

8. A Healthy Breakfast

While some people choose to skip breakfast or simply take coffee on the go, making the time for a healthy, filling breakfast can fuel you in ways you may not have even realized. While you don’t need to cook up eggs and toast every single day, grabbing a protein bar or making a smoothie can often do the trick.

A Simple Morning Routine

While some guys simply roll out of bed and rush to get ready, you don’t have to fall into that cycle. By figuring out what works best for you and laying out a routine that you can stick to, you can find a simple morning routine that makes you feel good and helps set you up for the best day possible time and time again.

The post The Best Simple Morning Routine appeared first on Modded.

Everyone has bad days. When your patience wears thin, sometimes it’s the little things that help you keep it all together. Letting life’s setbacks affect us to the point of boiling over can have long-lasting consequences. For those days when you feel like it’s all too much, you need to learn how to self-soothe.

Regaining composure can liberate you from a challenge that’s occupied too much of your attention. Most of us need a little guidance on how best to begin that process. Here are six suggestions to break the tension.

1. Take Deep Breaths

Simple solutions are often the best. The connection between the physical and mental is more powerful than you might think. Breathing techniques are used in a variety of different medical and holistic disciplines to reduce anxiety and relieve stress.

For you, it might be something as simple as taking five big cleansing breaths. You might want to experiment with more involved practices if this strategy isn’t sufficient.

2. Use Soothing Scents

Because scent is the strongest sense connected to memory, smells you associate with a relaxing state of mind can help restore your inner calm. You could light some incense, use some essential oils, make a pot of tea or use an oil-based diffuser.

This is a great complementary practice you can do at the same time as practicing mindfulness, getting organized or using a mantra.

3. Meditate

Meditation is often misunderstood, but it’s actually quite straightforward. It’s meant to help you clear your mind. That makes it an excellent method of self-soothing. The larger conversation around the use of meditation and experiencing life clear-headed and in the present is called mindfulness.

You can receive the substantial benefits of mindfulness with only a little work. It’s something everyone should try and a great way to restore some peace during a hectic day. If you need an introduction, there are plenty of apps to walk you through the basics.

4. Do Some Organizing

When your physical space is cluttered, it can make your headspace feel the same way. Sometimes, removing yourself from overwhelming circumstances and just doing some busywork to feel organized can be a helpful way to reset your head.

It’s no wonder why so many people make a habit of keeping a clean house. If you’re struggling and there’s nothing to clean up, you can tackle a larger project like an overflowing closet.

5. Get Some Exercise

Exercise can put you in a different state of mind when things are overwhelming. Your brain releases chemicals during a strenuous or even a moderate workout. If you’re struggling with how to self-soothe, start here.

The neurotransmitters that help us feel safe and relaxed can get low in periods of high stress, and going out for a jog, lifting some weights or doing yoga could be the answer to bringing things back to center.

6. Talk About It

When life is challenging, you might feel like no one understands or cares to know what you’re going through. In reality, that’s never the case. As long as you have friends and family around, you have someone to talk with.

Share your experiences. Even if there’s no immediate action your friends and family can take, you’ll be surprised at how much better you feel just vocalizing the struggles you’re facing. You might get the advice you’ve been needing.

Take a Load Off

It’s important to take a break and breathe when life becomes a little daunting. Learning how to self-soothe is only the first step – use one or all of the strategies above the next time the walls start closing in. You’ll see it’s easy to collect yourself and calm down. 

The post How to Self-Soothe: 6 Strategies When You’re Feeling Irritable appeared first on Modded.