Some of the changes that come with aging can feel surprising, including sleep struggles. You know the importance of great sleep for helping you stay healthy, happy, and alert, but it can be tough to convince your brain to turn off and let you get some rest in the wee hours of the morning. If you're struggling to fall and stay asleep at night, or you're not feeling rested when you wake up in the morning, implementing some better-sleep practices may help you feel refreshed and ready to seize the day.

Recommended hours of sleep for older adults

Typically, older adults need the same amount of sleep as younger adults—about 7 to 9 hours. This is a general guideline, and your individual sleep needs may be different. Paying attention to how you feel, talking to your doctor, and noticing how your sleep impacts your health can all help you understand what amount of sleep is best for you.

There are many reasons why it can be harder to get the sleep you need as you get older. You may find that certain medicines you take to manage age-related conditions, aches and pains, and stress can all make it harder to fall and stay asleep.

While the number of hours of sleep that you need to feel your best may be the same as in your younger years, it's likely that your sleep schedule will shift as you get older. Most people in their golden years find that they feel their best when they go to bed earlier and wake up earlier, but again, your unique sleep needs may not follow this pattern.

An important note: if you're consistently struggling to get the sleep you need, or you rarely wake up feeling refreshed, it's a good idea to check in with your doctor to eliminate sleep apnea and other potential causes of restless sleep.

Here, we'll explore some better-sleep recommendations that you can implement today to start getting the rest you deserve.

Tips for creating a sleep-friendly environment

Whether you're dealing with frequent insomnia or you're simply interested in improving the overall quality of your sleep, setting the stage for healthy rest can work wonders in helping you drift off to dreamland—and stay there until the sun comes up.

Some ways to improve your sleep environment include:

• Keep your bedroom at a comfortable temperature.
• Lower the lights as you get ready for bed.
• Keep screens out of the bedroom, if possible.
• Use an ambient noise machine if it helps you stay asleep.

Relaxation techniques for better sleep

Whether your day is packed with trying to keep up with your grandkids, taking care of your home, or putting in hours at the office, stress can make it tough to fall asleep. Using relaxation techniques can help.

Try the 4-7-8 method, a simple breathing exercise that can help you feel centered when it's time to rest:

• Inhale for 4 seconds
• Hold your breath for 7 seconds
• Exhale for 8 seconds
• Repeat up to 6 times

Practicing yoga or meditation at night can also help to calm your mind and make it easier for you to fall asleep. If you're not sure where to start, trying a 15-minute chair yoga session can help you unwind and let go of the stress of the day. Using a meditation app (like the Calm app) can also help you get centered before you fall asleep.

Sleep hygiene practices

Sleep hygiene refers to habits that help you get the best rest possible. Consistency is key when it comes to maintaining great sleep hygiene, and implementing just one or two sleep hygiene tips can make a major difference in the quality of your sleep.

Good sleep hygiene habits include:

• Create a pre-sleep ritual. Doing the same things each night before bed can help you relax and signal to your brain that it's almost time to rest. You might want to include a warm bath, a relaxing book, or a quiet podcast.
• Stick to a sleep schedule. Going to bed and waking up at the same time each day can help your mind and body learn your sleep routine.
• Avoid caffeine in the afternoons and evenings. Paying attention to how your caffeine intake affects your sleep can help you learn the time in the day that you need to stop drinking coffee.

Dietary recommendations for better sleep

What you eat and drink affects your sleep, and paying attention to what works well for you can be an important part of creating a healthy sleep routine.

It's a good idea to avoid eating large meals close to bedtime, as the digestive process (and the heartburn or indigestion that comes with it) can make it harder to sleep. It's also a good idea to avoid alcoholic drinks before bed. While an evening drink may help you drift off to sleep more quickly, drinking alcohol at night can disrupt your natural sleep cycles, leaving you more tired the next morning.

You may want to try a magnesium supplement if you're having trouble falling asleep. This essential mineral plays a role in regulating muscle function, and may help your body relax so that you're able to fall asleep more easily.

Evidation: Here to help you get a good night's rest

At Evidation, our team is here to help you live your happiest, healthiest life. With your permission, we utilize the health data you're already tracking to provide you with personalized, content-based insights that help you improve myriad facets of your wellness, including getting the sleep you need to feel your best. Click here to learn more about Evidation and download the app today.

Academic stress can make it tough for you to thrive as a student, and implementing stress management techniques for students can help. From academic pressures to trying to balance life responsibilities with a tough course load, many people who’re working through their education experience stress. Left unchecked, stress can begin to affect your physical and mental health, making it even harder to stay on top of your busy to-do list. Thankfully, there are several stress management techniques for students that you can use to help you stay calm, no matter how tough your courses.

Let's take a look at some of the strategies you can use to manage your school-related stress.

1. Deep breathing exercises

Deep breathing exercises don't just feel great because you take a moment to pause and think—they can also lower your cortisol (stress hormone) levels, (click here to check out the latest research).

Box breathing can be a simple way to get started with deep breathing. The concept is simple: inhale for 5 seconds, hold your breath for 5 seconds, exhale for 5 seconds, hold for 5 seconds. This technique can act as an anchor in times of stress, and you can return to it at any time, even if you're taking an exam or getting ready for a presentation.

The 4-7-8 technique is also popular: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This technique also works well for anxiety, and can be especially helpful if you're having trouble falling asleep.

2. Mindfulness and meditation practices

Staying centered in the present moment can be tough when you're dealing with stress, and practicing mindfulness and meditation can help.

Some of the positive effects of meditation include:

• Lower resting heart rate
• Lower blood pressure
• Increased creativity
• Increased self-awareness
• Better sleep
• Less focus on negative feelings

There's no need to carve out an hour for meditation each day in order to reap the benefits of the practice. Check out a simple guided meditation session (like this one!) to help you center and become mindful of what's happening inside your head.

3. Time management skills

Feel like you're constantly running from one task to the next? You're not alone.

A 2015 study showed that 53% of college students struggle more with time management in college than they did in high school, and 78% of college students say that they struggle with time management throughout their college careers.

Try these tips to make the most of the time that you have:

• Identify and eliminate time wasters: Social media can be fun, but it's easy to get stuck scrolling. Set a time limit each time you look at social media, and consider removing the app buttons from the home screen of your phone so that your accounts are a little more difficult for you to access.
• Plan it out: Finding a way to keep track of your daily tasks can work wonders when it comes to managing your time effectively. Find and use the method that works for you. Whether you prefer pen-and-paper or a digital calendar, keeping an eye on what's ahead can help you make sure you're prepared.
• Stop multitasking: While it can be tempting to do more than one thing at a time, this often backfires. Focus on one task at a time, and finish it completely (if possible) before moving onto the next item on your list.

4. Physical activity and exercise

It's a bit counterintuitive to think that adding one more task to your list could help you manage your time more effectively, but it's true: exercise can help with time management. Since exercise releases endorphins and lowers stress levels, it can help you boost your overall feelings of well-being, making it easier to sail through assignments faster than you can when you're under stress.

5. Healthy eating habits

Eating well can help you have the energy you need to thrive despite your busy schedule—and loading up on nutrient-dense foods can even make you a better leader, according to Forbes. When you eat well, you're better able to keep even energy levels throughout the day, helping you ward off the afternoon crash that can cause a slump in your productivity.

Researchers believe that most of the body's serotonin (mood-boosting chemical) receptors are located in the digestive organs. If the bacteria in your gut are healthy, scientists theorize that your receptors may work better, helping you stay happier. A boost in happiness can help to provide a much-needed boost in productivity—making it easier to manage your time.

6. Adequate sleep

One of the simplest ways to improve your well-being is getting high-quality sleep. We understand that all-nighters can be tempting, especially when you're having trouble sleeping due to thinking about your seemingly endless to-do list. That being said, getting enough sleep helps to improve your ability to get things done during the day.

If you're struggling to get enough sleep due to academic stress, you're not alone.

Try these tips to get the shut-eye you need:

• Protect your sleep schedule. Aiming for 7–8 hours of sleep each night and going to bed/waking up around the same time (even on the weekends) can help you get the rest you need.
• Avoid naps. If you must nap, keep it early in the day, and don't sleep for more than an hour.
• Cut the caffeine. When you drink coffee or other caffeine, your body stops listening to its own sleep signals, which can make it difficult to fall asleep. If you're not willing to give up caffeine entirely, try to keep your intake to less than 400 mg per day (about 4 cups of coffee).

7. Using technology for stress management

Used correctly, technology can be a valuable tool to reduce stress and help you learn more about your mental health needs. Using apps to manage your sleep, nutrition, stress levels, and physical activity can all provide valuable insights into the stress management strategies that work best for you.

When it comes to finding the best ways to manage stress, it's key to pay attention to what works well for you. You may find that your stress management techniques need to change over time—for example, the stress management tools for elementary students that worked well for you may not be effective for managing stress in college. Changing up your physical activity, understanding your own sleep needs, and changing your mindfulness habits can all play a role in accommodating your changing stress management needs over time.

At Evidation, we're here to empower you by helping you understand the health data that you choose to share. Based on the information you provide, we offer insights and content to help you live your best, least-stressed life. Learn more about our app here and get started today.

Many of us feel great after spending time outdoors—and it's not all in our heads. Psychological research shows that spending time in nature can both sharpen your mind and improve your mental health. Pair spending time outdoors with mindfulness—practices that help you pay attention to the present rather than dwelling on the past or worrying about the future—and you've got a winning combination.

Here, we'll explore some of the ways you can practice mindfulness outdoors to support positive mental health and, in some cases, get your heart pumping as your lungs fill with fresh air.

Outdoor yoga and meditation

Yoga and meditation both have myriad health benefits, including the ability to lower your blood pressure, brighten your moods, and boost your energy levels.

Taking yoga outdoors can be a fun and relaxing way to center yourself, get a great workout, and enjoy the benefits of nature. In many areas, yoga studios offer outdoor classes when the weather permits. If you live in an area without this option, or you'd rather not pay for a yoga class, simply take your mat (or a towel) and your phone or tablet to a flat area outdoors. Stream one of the many free yoga classes available on YouTube, and don't forget to spend a few minutes in meditation before and after your practice.

Mindful gardening

Getting your hands dirty—literally—can help you connect with nature while you beautify your space.

Follow these simple steps to begin a mindful gardening practice:

• Set your intention: Before you begin, take a moment to set an intention for your gardening session. This could be to relax, to enjoy nature, or simply to care for your plants.
• Engage your senses: Gardening is a sensory-rich activity. Feel the soil between your fingers, smell the flowers, and taste any edible plants or herbs. Engaging your senses can help you stay grounded in the present moment. When your mind wanders (and it will!) simply remind yourself to return to the present.
• Breathe deeply: As you work in the garden, take deep, mindful breaths.
• Move deliberately: Avoid rushing through tasks. Instead, move slowly and mindfully, paying attention to each action you take, whether it’s planting seeds, watering plants, or pulling weeds.
• Practice gratitude: Be grateful for the time you spend in the garden and for the opportunity to connect with nature, and for any fruits or vegetables you're able to enjoy as a result of your hard work.

Beach meditation and mindful listening

If you have access to a beach (the edge of a lake or a river bank works too!), try engaging in meditation and mindful listening. Find a quiet area, sit or lie down, focus on your breath, and listen to the rhythm of the waves and the sounds of the birds. Take time to think about all that you're grateful for.

Journaling in nature

Journaling can help you get in touch with your true self. Whether you're looking to process feelings, get motivated, or ponder your future, journaling can help to provide reflection, clarity, and presence.

When you take journaling outdoors, you're getting even more benefits, including:

• Reduced digital distractions
• Enhanced sensory experience
• Tranquil environment for reflection
• A sense of grounding as you notice the sights and sounds around you
• Enhanced creativity and ability to get into a flow state

Taking your journal to a secluded area off of your favorite trail can be a great way to get away from it all, but you don't have to put in that kind of time to get the benefits of journaling in nature. Simply relaxing in your own backyard, taking your journal to a local park, or sitting on your porch or balcony with your journal in hand can all give you a break from the hustle and bustle of the day to fully focus on your thoughts.

A helpful tip if you're not sure how to get started with journaling: Simply write "I don't know what to write." Often, once you get the first sentence out of the way, it's easier to get moving. There's no need for perfect grammar, great handwriting, or publish-worthy prose. Simply getting your feelings out of your head and onto paper can help to clear the mind.

Mindful walking in nature

The benefits of walking are numerous—from boosting your immune function to counteracting genes that are associated with weight gain, it's tough to find another exercise that melds accessibility and effectiveness so well. When you take your walks out into nature, you'll have the chance to be with your thoughts while also getting the benefit of engaging in physical activity, which can make it easier to work through thoughts that make you feel anxious, sad, or worried.

When you're walking in nature, it's a good idea to pack a snack and a bottle of water—but consider leaving your earbuds at home. Enjoying the sounds of nature without the distraction of a podcast or music can provide the tranquil environment that you need to feel relaxed and centered.

Outdoor mindfulness: making the most of your summer

Combining outdoor activities with mindfulness can be the perfect way to enjoy all that summer has to offer. Whether you choose to relax on the beach or get out for a walk while you're listening to the sounds of the forest, be sure to pencil in a few times each week to connect with nature.

At Evidation, we're here to support you on every step of your wellness journey, and we can't wait for you to start earning rewards by participating in activities that support your well-being. Using Evidation is simple—you share which health tracking app data you'd like to share, and we use that data to provide you with personalized, content-based insights that provide the information you need to take your health to the next level. Click here to learn more about how Evidation works, and how you can get started with earning rewards today!

Summer is in full swing, and there's no better time of year to take your workout outdoors. Working out outdoors isn't just great for getting your heart rate up—it also gives you the chance to enjoy fresh air, soak up the sun, and get the vitamin D you need to feel your best.

The best kind of workout is one that you'll happily do, and finding the type of movement your body craves is key to developing a sustainable summer workout plan. Not sure where to start with sweating in the sun? We've got you! Here, we'll take a look at some ideas for new workouts to try under the summer sun (don't forget to pack your favorite summer fruits to refuel afterward).

1. Swimming: a refreshing way to stay fit

The classic summer workout, swimming lets you stay cool while providing a low-impact workout that keeps you in control of your intensity level.

The benefits of swimming include:

• Builds endurance
• Low-impact
• Reduces stress and anxiety
• Improves lung capacity
• Improves cardiovascular health

Give it a try: If you're not a natural in the pool, no worries. There's nothing wrong with signing up for adult swim lessons, or starting out with a water aerobics class to get a feel for whether you enjoy the pool. If you're already confident in your swimming abilities, start slow by swimming for 15-20 minutes a few times each week, working slowly to build up your endurance and strength.

2. Trail running for an exhilarating challenge

Trail running is a challenge for your mind and your body that will leave you feeling strong, relaxed, and refreshed. Pro tip: leave your headphones at home when you're out trail running. Enjoying the sounds of nature will add to the zen of spending time on the trails.

The benefits of trail running include:

• Natural surroundings can boost mental well-being
• Lower impact than running on asphalt
• Improves proprioception (your brain's awareness of your body's position)
• Natural interval training
• Improved agility

Give it a try: Trail running is a fun and relaxing way to increase your cardio fitness, and you can get started by learning more about trails in your area (check out websites like AllTrails to learn more about nearby hidden gems). Using interval training to play with your speed (for example, running one minute, then walking for one minute) can help you build up to a more constant run. Remember, safety first—go with a friend if you can, make sure your phone is charged, and always let someone know where you're going and when you'll be back.

3. Beach volleyball for a full-body workout

If you're lucky enough to live within driving distance of a beach or sand volleyball court, you'll love the teamwork, excitement, and full-body challenge that you'll get from a game of beach volleyball.

The benefits of beach volleyball include:

• Improved coordination
• Improves reflexes
• Engages legs, core, arms, and shoulders
• Lower impact than hard court surfaces
• Improves endurance

Give it a try: If you have friends who are down to play, organize a weekend game. New to the volleyball world? Check out community centers and local recreational organizations to join a team and get started.

4. Outdoor yoga for flexibility and mindfulness

Taking your yoga practice outdoors can be a fun and challenging way to experience asanas in a new light. Whether you practice with a class or on your own, be sure to enjoy every deep breath of fresh air from your first sun salutation to your final namaste.

The benefits of outdoor yoga include:

• Reduction of stress and anxiety
• Promotes healthy circadian rhythms
• Increased serotonin
• Increased engagement in practice due to enhanced sensory experience
• Improved proprioception

Give it a try: Search for an outdoor yoga class near you (unless otherwise stated, yoga classes are generally welcoming to all levels, and your instructor will help you with any necessary modifications). No outdoor yoga options in your area? Head outside with your mat or a towel, pull up a free yoga video (you'll find tons of options on YouTube), and get started!

5. Stand-up paddleboarding for balance and core strength

Stand-up paddleboarding allows you to glide across the water's surface while you enjoy a full-body workout that improves your balance, calms your mind, and works a wide variety of muscle groups.

The benefits of stand-up paddleboarding include:

• Improved strength and endurance
• Improved cardiovascular health
• Engages a variety of muscle groups, including the arms, shoulders, back, legs, and core
• Improved balance
• Increased mental clarity

Give it a try: Many communities offer stand-up paddleboarding rentals and classes. If you have kayak or rowboat rentals available in your area, ask whether they offer stand-up paddleboard rentals as well. If it's your first time, be sure to schedule a class or lesson with an instructor before hitting the water on your own.

6. Ultimate Frisbee for cardio and teamwork

Fast-paced and fun, Ultimate Frisbee is a cardio-intensive game that requires teamwork, agility, and quick thinking. The game is perfect for those who want to socialize while exercising outdoors.

The benefits of ultimate Frisbee include:

• Improved agility
• Improved cardiovascular health
• Development of teamwork skills
• Improved hand-eye coordination
• May reduce feelings of anxiety and depression

Give it a try: Ultimate Frisbee is popular around the world, and it's likely that you'll be able to find a friendly game wherever you go. Check out Pickup Ultimate to find and join a game near you, and show up ready to sweat and make some new friends.

At Evidation, we're here to support your health, no matter how you choose to enjoy healthy movement. With our app, you'll be able to track a variety of activities, get insights into your performance, and earn rewards for staying active. We're here to help you set and meet fitness goals, monitor your progress, and stay motivated, all summer long.

This is the perfect time of year to enjoy all that the outdoors has to offer, and at Evidation, we're here to help you to make the most of your health data by providing personalized insights and content that helps you live your best life. Learn more about Evidation today and download the app—we can't wait to support you!

According to the U.S. Department of Health and Human Services, approximately one out of every two American adults have hypertension, more commonly called high blood pressure. The most troubling thing about this statistic is only about 25% of adults with high blood pressure have their hypertension under control.

Blood pressure has a direct influence on the function of systems and vital organs throughout our bodies. Fortunately, there are some things you can do to help lower blood pressure and keep your blood pressure under control. Let's dive in and go over three easy exercises to lower blood pressure. 

Understanding the importance of managing blood pressure

Managing our blood pressure is crucial in the maintenance of overall health and well-being. Blood pressure has a direct influence on the function of our body's systems and vital organs. Moreover, hypertension can lead to complications like heart disease, stroke, kidney damage, and vision loss.

When we maintain blood pressure within a healthy range, we can significantly reduce our risk of developing these life-threatening conditions. If you already live with these conditions, early intervention can help prevent these hypertension-related complications from progressing. When you prioritize the management of blood pressure, you're taking proactive steps toward a healthier future.

Three easy exercises to lower blood pressure

The U.S. Centers for Disease Control and Prevention (CDC) defines blood pressure accordingly:

• Systolic blood pressure: Measures the highest pressure in the arteries when the heart pumps blood and contracts
• Diastolic blood pressure: Occurs in the arteries when the heart rests between beats

A large 2023 study published in the British Journal of Sports Medicine revealed a link between exercise and activities that lower blood pressure. Specifically, exercises that engage muscles with minimal movement seem to be more effective for lowering blood pressure than higher-impact exercises like walking, running, or pilates. Both planks and wall sits have been shown to be effective in lowering blood pressure.

According to the study's news release, isometric exercise is effective in reducing both diastolic blood pressure and systolic blood pressure. Equally important, it's easy to do isometric exercise without lifting weights. Instead, these types of exercise rely on the weight of our own bodies.

Be sure to check with your medical provider before starting a new exercise program of any kind, especially if you have health concerns like high blood pressure. 

1. Wall sits

Follow these steps to do a wall sit.

1. Stand flush against a wall.
2. Place your feet approximately hip-width apart.
3. Try not to hold your breath. Rather, breathe in naturally as you do this exercise.
4. Sliding your back slowly down the wall, bend your knees until they're at a 90-degree angle. One way to visualize how this works is to imagine you're sitting on an invisible chair.
5. Don't extend your knees past your toes. Instead, ensure they stay directly above your ankles. This will prevent you from putting excess stress on your knees.
6. Keep your spine in a comfortable, neutral position with your back straight against the wall.
7. Hold the wall sit for about 20-30 seconds. Keep your knees steady and aligned without allowing them to collapse inward.
8. Repeat the wall sit for a few sets, resting for 20-30 seconds between each one.

2. Planks

Follow these steps to do a plank:

1. Get onto the floor in the same position you would use if you were doing push-ups.
2. Ease your torso down to place your forearms on the floor. Your elbows should be beneath your shoulders. Your body should be forming a straight line from your heels to your head.
3. Fix your eyes on the floor in front of your hands. Keep your neck in a neutral position.
4. Keep your buttocks up, and don't let your hips sag.
5. Hold the plank position for 10-20 seconds at first, gradually increasing the duration at which you hold the position.
6. Breathe in and out naturally as you do your planks.
7. Repeat for a few sets. Gradually increase the duration to build up your endurance and strength.

3. Yoga and Meditation

Low-impact yoga is another one of the things that could help lower blood pressure. One of the most effective yoga poses is the forward fold, also called the uttanasana. Here's how to do the forward fold:

1. Sit in a comfortable spot on the floor or on a yoga mat.
2. Adjust your body to the basic lotus (or a crossed-leg) position.
3. Raise your arms at your sides, breathing in and out as you do so. Continue raising your arms until they point straight up.
4. Slowly lower your arms to bring them down in front of you, breathing out while lowering your arms.
5. Move your legs until they are straight out in front of you.
6. Slowly fold your upper body in a way that you might if you were doing a toe-touch. Feel free to bend your knees slightly if you need to.
7. Place your hands on the ground, your ankles, or your feet.

Meditation

Meditation is one of the most relaxing activities that lower blood pressure. You can meditate while doing yoga, or you can use meditation alone as a tool for lowering your blood pressure. Here's how to do a basic meditation:

1. Sit in a quiet, comfortable spot.
2. Make sure you're relaxed, but with your back straight.
3. Slowly breathe in and out through your nose. Be mindful of the air as you breathe in and breathe out.
4. Try to ignore all of the distractions or sensations. Just focus on your breathing.

Tips for integrating these exercises into daily routines

One way to stay motivated to maintain low blood pressure and exercise is to engage a friend in these low-impact exercises. Consider arriving to work 15 minutes early to do some wall sits, or use your lunch break to do planks or yoga.

When you integrate these exercises into your daily routine, you can lower your blood pressure while also enhancing your overall physical and mental well-being. Start your morning with a few wall sits and planks to engage your core and lower body muscles. You can do these exercises almost anywhere.

You can follow your wall sits and planks with meditation or a few yoga forward folds. You can also use meditation or yoga folds to unwind in the evening.

How Evidation's platform can be used to track blood pressure levels

When you connect the Evidation app to 3rd party apps like Apple Health, you can receive insights about hypertension. Another option is to track your exercise with apps such as MyFitnessPal, which connects with the Evidation app. Qardio is another great app to connect with Evidation because it can be used to track your blood pressure.

Incorporating these easy exercises into your daily routine can make a difference in your long-term health. The best thing about these exercises is that you can do them almost anywhere. Also important, you can do wall sits, planks, and yoga with no equipment.

For content related to hypertension and healthy blood pressure levels, download the Evidation app today. You can also use the app to track healthy activities and earn reward points. When you combine data tracking with personalized insights, you can take control of your blood pressure levels and enjoy improved overall health outcomes. Keep in mind that if high blood pressure is a consistent problem, you should consult your doctor to determine if there are underlying issues.

It can be challenging to fit a workout routine into a busy schedule. Even if you regularly spend time at the gym or doing other exercises, there are likely days when you can't do your normal fitness activities.

Those of us who work in offices at a desk job can combat the sedentary lifestyle with office exercises. These simple but effective exercises can be done at your desk when you take a break. In addition to being good for your overall health and well-being, doing some quick exercises throughout the workday will also enhance your productivity.

Importance of staying active during the workday

The Centers for Disease Control and Prevention (CDC) recommends that everyone exercise for at least 150 minutes every week. Even if you can only exercise in short bursts during your workday, you can still enjoy these benefits:

• Decreased body mass index (BMI): Researchers at the University of Utah found that doing exercises for 10 minutes or less can have a positive impact on your BMI. Specifically, every minute of high-intensity exercise done throughout the day can lower obesity odds by up to 2% for men and 5% for women.
• Mood improvement: One review found that doing short bursts of daily exercise is linked to positive mood changes.
• Reduced appetite: A study compared exercise programs made up of a dozen 5-minute exercises every day with a program consisting of one hour of exercise. The researchers discovered that participants doing the 5-minute exercise blocks reported 32% less hunger during the day than the participants who exercised for a straight hour.

Fortunately, spending even five or 10 minutes doing easy exercises at your desk can provide stimulation and mid-day blood flow. Here's a bonus: Some easy desk exercises can help you push through the dreaded mid-afternoon slump that occurs after lunch.

Overview of the negative effects of prolonged sitting

Sitting for extended periods can reduce blood flow, which can contribute to stroke or heart attack. Equally concerning, prolonged sitting and other sedentary behaviors are linked to insulin resistance. For these reasons, prolonged sitting bears some of the blame for health conditions that include:

• Heart disease
• Weight gain and obesity
• High blood pressure
• Type 2 diabetes

One study found that individuals who sit for most of the day even have a 40% increased risk of reduced longevity. In terms of burnout and mental health, a lack of physical activity can increase anxiety, stress levels, and depression risks.

1. Desk push ups

Desk push ups work the chest and triceps.

How to do desk push ups:

1. Stand and face your desk.
2. Place the palms of your hands against the desk. Your hands should be just a little bit wider than the width of your shoulders. Keep your arms straight.
3. Lower yourself as much as you comfortably can, or until you almost reach the desk with your chest.
4. Return to the start position, and repeat the desk push ups for 10 reps.

2. Calf raises

This exercise works the calves.

How to do calf raises:

1. Stand up tall, placing your hands on your desk or chair for balance.
2. Raise your heels slowly off the ground, up on your toes.
3. Hold the pose for between five and 10 seconds before lowering your heels back to their position on the floor.
4. Repeat the calf raises 10 times.

3. Back twists

Back twists work the obliques.

How to do back twists:

1. Sit in a chair that swivels and place your hands on the edge of your desk.
2. Using your hands, spin as far as possible to one side.
3. Repeat, switching to the other side.
4. Do this for 10 reps on each side.

4. Tricep dips

This exercise gives your chest and triceps a workout.

How to do tricep dips:

1. Place a chair without wheels behind you.
2. Stand with your back to the chair.
3. Place the palms of your hands flat on the chair's seat. Your fingers will be facing away from you.
4. Make sure you keep your heels securely on the ground, keeping your legs out straight in front of you.
5. Lower yourself towards the ground until your upper arms are nearly parallel to the floor. You can lower yourself as low as is comfortable for you.
6. Return your body to the start position, and repeat the tricep dips for 10 reps.

5. Wall sit

Wall sits work the core, quads, hamstrings, and glutes.

How to do wall sits:

1. Stand against a wall with your back flush to the wall.
2. Slowly slide down toward the floor until your knees and hips are bent at approximately a 90-degree angle.
3. Hold the position for about 30 seconds.
4. Repeat the wall sits 10 times.

6. Chair squats

Chair squats strengthen your hips, buttocks, and lower back.

How to do chair squats:

1. Standing in front of your chair, place your feet with your toes pointing forward and shoulder-width apart.
2. Bend your knees, keeping your head and chest up.
3. Drive back your hips as if you plan to sit in the chair. You can hold onto your desk if you need help with balance or support for your knees.
4. Just before your bottom reaches the chair, stop and rise slowly back to the starting position.
5. Repeat chair squats 10 times.

7. Neck rotations

Neck rotations help alleviate "tech neck," a stiffness that occurs when people sit in front of a computer several hours a day.

How to do neck rotations:

1. Sitting in your chair, relax  and gently lean your head forward until your chin almost touches your chest.
2. Roll your head slowly toward one shoulder. Hold the position for 10 seconds.
3. Repeat the same exercise on your other side.
4. Relax and move your chin back to the start position.
5. Repeat neck rotations three times for each shoulder.

Strategies for staying motivated to exercise at work with Evidation

Evidation is an excellent tool to help you reach your activity and fitness goals. Try some of these strategies for staying motivated to move more and get some mini-workouts done while at your desk.

• Set SMART goals: SMART is an acronym for goals that are specific, measurable, attainable, relevant, and time-bound.
• Track your progress: With Evidation, you can monitor your progress toward your goals. When you see your achievements, you'll feel motivated to keep up the good work.
• Set reminders: Scheduling your five-minute workouts ensures you'll stop to do the desk exercises. 
• Enable notifications: If you use wearable tech, consider enabling notifications that remind you to stand for five minutes every hour.
• Find a fitness buddy: Start a fitness challenge with your coworkers using the Evidation app.

Conclusion

Integrating these exercises into your daily routine can have a huge impact on your overall quality of life. Evidation offers support in reaching your fitness goals. Download the app today to start tracking healthy activities and earning reward points.

At Evidation, it's our job to help you take care of your mind and body—and that includes your body's largest organ, the skin. From eating plenty of skin-smart foods to getting the water that you need, Evidation can help you take the steps necessary to create a natural glow, and integrating skincare tips into your Evidation experience can help you take great care of your skin all year round.

Beaming UV rays and high humidity levels in the summer can wreak havoc on your skin. Thankfully, there are some simple steps you can take to maintain great skin health throughout the warmer months. Here, we'll take a look at how you can take care of your skin while enjoying all that summer has to offer.

Sun Safety

You already know that staying safe in the sun is key for protecting your skin from cancer, but the benefits of proper summer skincare don't stop there. Applying sunscreen effectively and regularly can also help save you from painful sunburns, and can reduce the signs of aging that are exacerbated by exposure to the sun.

Try these tips to keep your skin healthy in the summer sun:

• Apply sunscreen often. Dermatologists recommend that you apply sunscreen with an SPF of 30 or higher at least every two hours. Reapplication is especially key if you're swimming or sweating, and yes—you need sunscreen even when it's cloudy outside.
• Avoid the sun between 10 am and 2 pm. The sun is at its strongest during these hours. Opt to stay inside (or at least in the shade) if possible.
• Cool off. After enjoying a day in the sun, take a cool shower and wash off any remaining sweat and sunscreen. In the event that you do get sunburned, it's a good idea to apply aloe vera gel while your skin moves through the healing process.

Hydration and moisturization strategies

Hydration is already a part of your self-care routine, and if you're already using Evidation, you likely take advantage of our reminders to drink up. In the summer, hydration and moisturization are key to helping your skin stay healthy.

Men should drink at least 104 ounces of water each day, and women should drink at least 72 ounces. If you're spending a lot of time outdoors, exercising heavily, are pregnant, or have other health conditions, you may need more water to keep your skin healthy. Drinking a glass of water first thing in the morning and continuing to sip throughout the day can be a smart way to stay on top of your hydration goals.

Moisturization is key in the hot summer months. If you're currently using a heavy moisturizing cream, switching to a light lotion can be a smart way to hydrate your skin and stay comfortable.

Gentle cleansing techniques

The sweat, sunscreen, and humidity of summer may mean that you need to wash your face more often than normal in order to feel comfortable. Using foaming or gel-based cleansers (paired with a light moisturizer) can help you effectively clean your skin without stripping away your natural protective oils.

Incorporating antioxidants into skincare

Antioxidants help to slow the skin's natural aging process, and can be especially helpful in the summer months. Many people find that incorporating antioxidants into their skincare routines can help to lessen the appearance of loose skin, blotches, fine lines, and wrinkles.

Antioxidants to look for in your skincare routine include:

• Vitamin C
• Resveratrol
• Niacinamide
• Retinol (vitamin A)
• Coenzyme Q10
• Vitamin E
• Polyphenols

Using cooling ingredients and products

After a day in the heat, there's not much that feels better than going through a skincare routine loaded with cooling products. While cooling products don't actually reduce the temperature of the skin, they do affect the nerves responsible for messaging temperature changes to the brain. This means that you get fast, effective relief the moment your cooling products hit your skin.

Skincare ingredients that can help you beat the heat include:

• Cucumber
• Peppermint
• Eucalyptus
• Aloe vera
• Menthol

Pro tip: If you can, stow your skincare products in the fridge. You'll get a de-puffing effect that feels fantastic.

Managing sweat and oil production

One of the best parts of summer is exercising outdoors, but working up a sweat in the sun may not be great for your skin. If you have oily skin, or spend a lot of time sweating outdoors, it's important to take steps to combat breakouts caused by sweat and oil.

Changing out of sweaty clothes as soon as possible can help, as can choosing lightweight cotton clothing. If you wear a hat to protect your face from the sun when you're outdoors (smart!), be sure to wash it regularly. You'll also want to pay attention to potential breakout triggers. For some people, the combination of summer sweat and chlorine, saltwater, and/or sand can cause skin problems.

Addressing specific skin concerns for summer

Some skin issues, like acne, may occur more frequently or with more severity in the summer. Some common hot-weather skin issues and solutions include:

• Acne: When you're done exercising, blot sweat away with a clean towel. Wash headbands and towels every time you use them.
• Dry skin: Consider turning off the AC at night, as it can dry out your skin. Turn down the temperature of your showers or baths to help your skin retain moisture.
• Heat rash: Blocked sweat glands can cause heat to build up in your body, resulting in a prickly-feeling rash. Wearing loose-fitting clothes and staying indoors when it's especially hot outside can help.
• Melasma: A condition that causes some areas of the skin to appear darker, melasma often gets worse with sun exposure. Be sure to use fragrance-free sunscreen, as fragrance may cause melasma to darken.

If you're having persistent summer skin issues that don't respond to home remedies, reach out to your healthcare provider for evaluation and treatment.

Evidation: Helping You Glow All Summer Long

At Evidation, we use the health data you're already tracking (with your permission) to provide you with the personalized information and insights that you need to be your healthiest, happiest self. We'd love to show you what we're all about. Click here to download the app and learn more about how you can get started.

There's no way around it: being a parent can be devastatingly difficult, especially when your child is struggling. Recognizing, understanding, and addressing mental health issues in children isn't just an important part of your role as a parent – it can literally be life-saving.

Here, we'll explore common mental health issues experienced in adolescence, signs and symptoms that you'll want to keep an eye out for, ways to talk with your teen about their mental health, and how you can help your teen when they're struggling with their emotional and mental well-being.

Understanding common mental health issues in adolescence

In many ways, it's harder than ever to be a teen. Mental health issues are incredibly common in adolescents – it's estimated that nearly half of all teens have experienced a mental health disorder at some point in their lives.

There are many factors that contribute to teen mental health issues in today's world, including:

• Academic and athletic pressure
• Bullying
• Lack of coping skills
• Family mental health
• Financial instability
• Gender and sexual orientation
• Inability to access high-quality food, shelter, and health care
• Phone addiction
• Social media
• Relationship and friendship issues

Mental health is individual, and different factors affect adolescents in different ways. In addition to external factors, other issues like temperament, genetics, personality, and sensitivity levels can all affect your teen's mental health.

While it's important to recognize your teen as an individual with a unique mental health situation, it can also be helpful to be aware of some of the most common mental health issues experienced by adolescents.

Common mental health conditions experienced in adolescence include:

• Generalized anxiety disorder
• Social anxiety disorder
• Panic disorder
• Attention deficit hyperactivity disorder
• Conduct disorder
• Oppositional-defiant disorder
• Panic attacks
• Obsessive-compulsive disorder (OCD)
• Major depressive disorder
• Premenstrual dysphoric disorder
• Post-traumatic stress disorder (PTSD)

Signs and symptoms to watch out for

Knowing what's normal for your child – and being able to notice when they deviate from their mental health norms – can be vital in recognizing problems and helping your child get the support that they need. Biological, social, and intellectual changes that occur naturally during adolescence can make it tough to identify mental health changes, and keeping an open dialogue with your teen can help you identify issues (more on that shortly).

Signs and symptoms of mental health disorders in adolescents can include:

• Loss of interest in social, athletic, and academic activities
• Changes in sleeping and eating patterns
• Canceling plans with close friends without explanation
• Significant changes to their social group
• New academic struggles
• Constant or near-constant worrying
• Obsession with a goal that leaves little room for other activities
• Signs of drug use, alcohol use, or sexual activity
• Signs of self-harm (many teens attempt to disguise signs of self-harm by wearing long sleeves and long pants)

Effective communication strategies with teens about mental health

Tackling tough topics with teens can feel akin to trying to nail Jell-O to a tree. That being said, practice makes perfect, and remaining persistent in reaching out to your teen to talk about their mental health can help them understand that you care and aren't going anywhere.

A few key tips that can help you keep the lines of communication open with your adolescent include:

• Listen to understand, not to respond. When you're having a conversation with your teen about your concerns, it's important to stay curious while working to learn more about what they're dealing with. Reflecting your teen's feelings back to them to be sure you understand before responding can help your teen feel heard, safe, and understood.
• Don't be afraid to sit in discomfort. When your child is going through a crisis (a breakup, a falling out with a friend, an academic disappointment), don't try to problem-solve in the moment. Instead, sit with them in the discomfort, listen to them as they process their experience, and let them know that you're going to work through the crisis together.
• Normalize your child's experiences. When adolescents go through mental health struggles, they can feel incredibly lonely, and it can be hard for them to believe that anyone has ever been through a similar mental health experience and has come out on the other side. Assuring your child that their feelings are valid, that they're not the first person to feel this way, and allowing them to share openly, without shame or judgment, can help them keep coming back to talk with you about their feelings.

Creating a supportive environment at home

Developing an environment conducive to open communication can help your teen speak up when something goes wrong. Making yourself available to your teen without pushing them to share can create plenty of opportunities for discussion when they feel ready to talk. Positively managing your own emotions (and talking to your teen in an age-appropriate way about your own mental health) can help your teen gain a sense of safety and trust when it comes to discussing difficult issues.

Seeking professional help: when and how

If your teen is thinking about suicide, it's important to get them immediate, nonjudgmental support. Go to your local emergency room, or call or text 988, the National Suicide & Crisis Lifeline.

If your teen is dealing with mental health symptoms that are not an emergency, making an appointment with a licensed adolescent therapist or counselor can provide your teen with the support they need. Don't press your teen to share what they've discussed in therapy, unless they want to do so.

Nurturing resilience and coping skills in adolescents

Talking with your teen about self-care can help to bolster their resilience and create the confidence necessary to ask for help. Simply spending time with your teen, following consistent daily routines, and discussing the coping skills that work well for you can help your teen begin to pay attention to the strategies and habits that will work to support their mental health.

You can make a difference for your teen

Researching information about how to support your teen's mental health means that you're already headed in the right direction. Knowing what to look for, keeping an open dialogue, and providing your teen with the personal support and/or professional help that they need can help them develop the coping strategies they need to thrive. At Evidation, we're here to support you and your family's physical and mental health with personalized tips and insights to keep you moving forward – click here to learn more and download the app. Remember, when your child asks for help, it's a sign of strength – not weakness. Celebrating your teen's courage in speaking up about mental health issues can help cement their ability to advocate for themselves.

Most people experience mental health challenges, whether occasionally or frequently. A mental health challenge may present as a small bump on our life journey or manifest as a full-blown crisis. It's important to understand that mental health is about more than just our emotions and happiness. In the world we live in, mental health is a crucial part of how we navigate life.

Why is mental health important? Our mental health has a profound impact on every area of our lives, from personal relationships to finding professional success. Placing emphasis on mental health gives us all a better chance at living our best lives and navigating effectively when life throws us curveballs. Overall life satisfaction and mental well-being are interconnected. Just as we care for our bodies, understanding and caring for our mental health helps us live our best lives.

What is mental health?

Mental health is a state of wellness that helps us cope with life's stresses, realize our potential and abilities, contribute to our communities, and learn well. In addition to psychological well-being, mental health includes our social and emotional well-being as well.

More than simply the absence of mental illnesses, mental health is much more complex. Everyone experiences mental health differently, with varying degrees of distress and difficulty. Equally important, different clinical and social outcomes have an effect on mental health.

Why is mental health important for overall health?

As an integral health component of well-being and overall health, mental health underpins our collective and individual abilities to function at optimal levels. This includes:

• Making decisions
• Handling stress
• Staying active
• Building and improving relationships
• Increasing self-esteem
• Being motivated
• Pursuing educational or professional goals
• Relating to other people
• Thinking more clearly
• Increasing productivity
• Making healthy choices and informed decisions
• Shaping the world we inhabit

What about being physically active and physically healthy? Exercise and physical activity are affected by mental health. Findings show people who exercise have fewer poor mental health days than people who don't exercise. Notably, all types of exercise are associated with decreased mental health problems.

Mental health can also have an impact on diet. When a person has positive mental health, they're more likely to have or make the time to prepare healthy meals for themselves and their families.

Can mental health change over time?

A person's mental health can definitely change over time. These changes depend on a variety of factors that include physical health, life satisfaction, coping abilities, and available resources.

Life circumstances can also affect mental health and add stress to our lives. For example, becoming a caregiver for a family member can affect mental health. Financial hardship also impacts mental health, along with working too many hours. Alternatively, the alleviation of any of these issues can have a positive effect on mental health.

The environment also plays a role in mental health. Seasonal changes can exacerbate mental health issues. For example, seasonal affective disorder is associated with decreased mental health in winter. Many people who live in northern climates experience seasonal affective disorder in the fall or winter.

How mental health can affect other conditions

Why should mental health be taken seriously? There is a clear and proven distinction between mental and physical health. According to The Centers for Disease Control, mental illness can increase our risk for a myriad of physical health problems or impact our ability to manage these serious conditions.

Lifespan

The average lifespan of individuals in the U.S. is significantly affected by serious mental illness. Despite the steady increase in life expectancy among Americans to 78.6 years old, individuals living with severe mental illnesses typically experience a lifespan ranging between 49 and 60 years. 

One contributing factor to this reduced life expectancy among individuals with mental health conditions is the prevalence of suicide, which stands as the second leading cause of death among people aged 10 to 34. Within the general population, suicide ranked as the eleventh leading cause of death in 2021, resulting in the loss of more than 48,100 American lives. 

However, it's important to recognize that poor mental health also exacerbates serious health conditions and chronic diseases, thereby further shortening the lifespan of certain individuals.

If you or someone you know is struggling. Help is available. The National Suicide and Crisis Lifeline number is 988. Deaf and hard of hearing people using TTY can reach this hotline by dialing 711, then 988.

Chronic diseases

The mental health discussion should include how mental health affects physical health. NAMI reports a 40% increased risk of heart disease and other metabolic diseases in people with depression. Additionally, people living with chronic diseases such as these are at greater risk for depression:

• Autoimmune diseases
• Alzheimer’s disease
• Diabetes
• HIV/AIDS
• Multiple sclerosis
• Epilepsy
• Cancer

Specifically, a research study suggests people with a chronic disease and depression are prone to experiencing more severe symptoms of both illnesses. The study also indicates that mental illness makes it more challenging to adapt to a chronic disease. 

‌Sleep problems

Most people know sleep can impact our mental health. If we have a restless night or live with insomnia, we're less effective during our waking hours. However, mental health also directly affects healthy sleep.

• Depression: About 75% of people with depression have symptoms of insomnia. As a result, people with depression have the added burden of daytime sleepiness.
• Seasonal affective disorder: Seasonal affective disorder is tied closely to the disruption of a person's circadian rhythm, the internal biological clock that controls sleep and several bodily processes. For this reason, people who live with seasonal affective disorder may sleep either too little or too much.
• Anxiety disorders: In the U.S., anxiety disorders affect approximately 20% of adults, and these disorders are strongly associated with problems sleeping. In this situation, sleep problems often become an added source of anxiety, which creates anticipatory anxiety when it's time to go to sleep.
• Bipolar disorder: In bipolar disorder, sleep patterns change frequently, and problems with sleep can worsen or even induce both manic and depressive periods.
• Schizophrenia: People who live with schizophrenia have an increased likelihood of experiencing circadian rhythm disorders or insomnia.
• Autism spectrum disorder (ASD): People with ASD are more likely to experience sleep problems, including sleep-disordered breathing and insomnia.

Concentration problems

Being unable to concentrate affects nearly every aspect of a person's life. Many mental health conditions have an impact on our ability to concentrate. This can create issues in our interpersonal relationships, as well as in school or work. Alternatively, mentally healthy people have an increased chance of fulfilling their potential in these areas.

Substance abuse disorders

Adults in the U.S. who are living with a mental illness have a 33.5% chance of experiencing a substance use disorder, according to the Substance Abuse and Mental Health Services Administration. While this can include illicit or illegal drugs and substances, abuse of legal substances such as tobacco, alcohol, and controlled substances can also have an impact on physical health.

Conclusion

Taking active steps toward improving mental health gives us a head start to living a balanced and fulfilling life. Help and support are available, and mental health can improve with treatments such as therapy and medication. Evidation can help you track and monitor both mental and physical health while also earning points. With Evidation, you're empowered to make the most informed decisions about your mental health and overall well-being. Try Evidation today by downloading the app and getting started on your journey to the best version of you.