Before we dive in, an important note: Yes, your baby will sleep again—and you will too.

Sleep regression is exhausting for babies and parents alike. Understanding why sleep regression happens, the sleep regression stages you can expect your baby to pass through, and how to manage each stage can help you stay sane as you work through this trying time. Taking care of yourself is important during sleep regression as well (easier said than done, we know). Here, we'll take a look at everything you need to know about sleep regression, including tips to help you get your baby back on track. We'll also talk about steps you can take to protect your own physical and mental health when you're struggling to keep your eyes open. Ready? Grab a cup of coffee (or three—we don't judge) and let's dive in.

What is baby sleep regression, and when does it occur?

Baby sleep regression is a period of time during which a baby shifts from their current sleep pattern back to a previous sleep pattern. Periods of sleep regression can be exhausting for parents and babies alike, and understanding what's happening during sleep regression can help you understand the best ways to support your baby.

Common signs of sleep regression in babies

Signs of sleep regression in babies can include:

• Fussing or crying more than normal
• Frequently waking at night
• Taking shorter naps, or skipping naps altogether
• Fighting naps or bedtime
• Difficulty falling and staying asleep

Causes of sleep regression and how long it lasts

Researchers aren't sure about what causes sleep regression. That being said, sleep regressions seem to be tied to babies reaching developmental milestones, such as needing to transition from two naps to one nap throughout the day, learning to crawl, starting to talk, or taking their first steps. An increase in your baby's appetite can also cause sleep regression, as they may struggle to sleep when they're feeling hungry.

Some babies also seem to experience sleep regression after a life change, such as getting a new sibling, moving to a new room or a new home, potty training, and moving from a bassinet to a crib or from a crib to a bed.

It's important to keep an eye on your baby's symptoms, as certain health conditions can be mistakenly diagnosed as a sleep regression period. Some health issues that share symptoms with sleep regression include teething, reflux, and growing pains.

Establishing a consistent routine

There's no way around it: the vast majority of parents experience at least a few sleepless nights in the weeks and months after welcoming a new baby. That being said, establishing a consistent bedtime routine can help your baby fall and stay asleep more easily.

Try these tips to create a consistent bedtime routine for your baby:

• Pay attention to your baby's natural rhythm. Some babies tend to follow a strict sleep and wake schedule, while others may need more or less sleep depending on their activity level throughout the day. It's important to take cues from your baby to help you determine whether they need a stringent, to-the-minute routine or if they'd prefer a slower, laid-back process.
• Follow the same steps night after night. Routines help your baby feel safe and comfortable, using a bedtime routine can help signal to your baby's brain that it's time to rest. Your baby's routine will depend on their needs and preferences. Depending on your baby, their routine might include a story, bath, cuddles, a feeding, and a goodnight song. Using a similar, shorter routine during naptime can reinforce these cues.
• Keep a daily schedule. Many babies seem to sleep better when they follow a similar schedule from day-to-day. When your baby knows what to expect, they may feel a sense of security and comfort that makes it easier for them to drift off to sleep at night.

Your baby is a unique individual, and it's important to create a routine that works for your baby and your family. It can take some guesswork to figure out what type of routine best helps your baby ease their way into dreamland. Keeping a journal of what works and what doesn't can help you develop a winning bedtime schedule.

Strategies for soothing and comforting the baby during sleep regression

When your baby is exhausted and struggling to sleep, it can be tough to figure out how to offer them the comfort that they need to relax. In addition to creating a consistent bedtime routine and keeping a routine throughout the day, there are some steps you can take to help your baby drift off to sleep.

Tips to comfort your baby during a sleep regression period include:

• Swaddling: Wrapping your baby up in a blanket may help them feel safe and secure, making it easier for them to fall asleep.
• Shushing: Making a quiet "sh sh sh" sound may help your baby feel a sense of calm that allows them to rest.
• Gentle rocking: Rocking your baby in a rocking chair can help them relax and begin to fall asleep.
• Stay calm: We get it—when you're exhausted, it's easy to overreact. The more you can stay calm, the more your baby will be able to do the same, allowing them to drift off to sleep sooner than if they were upset.
• Comfortable environment: Be sure that your baby's room is a comfortable temperature and has low lighting to create an environment conducive to restful sleep.

As we mentioned earlier, there are some cases in which the symptoms of other health conditions are diagnosed as sleep regression. It's important to reach out to your pediatrician if your baby's sleep regression lasts for more than a month. In addition to providing peace of mind, an appointment with your pediatrician can alert you to any issues and provide you with personalized tips and tricks that may help your baby get back on their normal sleep schedule.

Tips for you to manage your own sleep and well-being

Self-care isn't selfish, especially when you have a new baby at home. No matter what phase of life your child is going through, it's important to take care of yourself so that you can provide them with the support they need. Getting enough sleep, eating foods that fuel your body well, and enjoying healthy movement that leaves you feeling rejuvenated—not exhausted—can all help you prioritize your well-being.

Understanding your own sleep cycles can provide insight into how you can get better rest each night. Paying attention to when you go to bed, periods of restless sleep, and when you're most likely to wake up refreshed can all help you make adjustments to your sleep routine that allow you to wake up feeling as rested as possible.

It can be tempting to continually order take-out when you're exhausted, but doing so over and over again can create a downward energy spiral. Keeping track of what you're eating can help you get the healthy food necessary to feel your best. There's no need to try to become a gourmet chef when your baby is up multiple times every night! Keeping fresh fruits and veggies, pre-prepared protein options, and complex carbohydrates on hand can help to keep your energy levels high.

Healthy movement—even if it's just 10 minutes a day as you and your little one get through this tough season—can help to support healthy energy levels. Getting your baby out for a walk, enjoying a quick yoga session while they roll around on a blanket next to you, or a few cardio boosts (jumping jacks, burpees, jump squats, high knees, etc.) can all help to release the feel-good chemicals that come with exercise.

Using apps can give you instant feedback on your sleep, nutrition, activity levels, and more. At Evidation, we understand that it can be tough to figure out what all of your data means on a larger level, and we're here to help! With your permission, we use your health data to provide you with personalized, content-based insights that can give you with steps to work toward feeling your best. Click here to learn more about how Evidation works and download the app today.

At Evidation, we're here to support you

Whether you're looking for suggestions for healthy recipes or you're curious about what steps to take next in your wellness journey, our team is here to help. We're excited to work together and provide you with the information necessary to drive your health forward.

Getting plenty of exercise, enjoying healthy food, and using stress management techniques can all help you feel your best—but the decisions you make during the day aren't the only factors that contribute to your wellness. High-quality sleep can make a world of difference in your well-being.

Many people are living with silent sleep apnea, which can result in problems with cardiovascular and metabolic health. Snoring is a well-known symptom of sleep apnea, but the condition can present in other ways—some people who have sleep apnea may not snore at all. Here, we'll explore the other symptoms of sleep apnea, and the next steps you should take if you believe you may have the condition.`

What is sleep apnea?

Sleep apnea occurs when breathing stops and restarts repeatedly during sleep. Apneas—periods of breathing pauses that last between 10 and 30 seconds—typically occur several times throughout the night. This common condition can result in restless sleep that can make it difficult to function safely and efficiently the following day. While snoring is the most common symptom of sleep apnea, there are other symptoms that can also indicate the condition.

For many people, sleep apnea goes undiagnosed for years. This can result in many issues, including difficulty with memory, trouble concentrating, difficulty making decisions, and negative changes in behavior. Serious health problems, including high blood pressure, obesity, and heart disease, are linked to poor sleep.

If you think you or a loved one may be experiencing sleep apnea, it's important to work with a qualified healthcare professional to get a diagnosis and treatment that can help you get back to getting the sleep that you need.

Types of sleep apnea

There are two main types of sleep apnea: obstructive sleep apnea and central sleep apnea.

Obstructive sleep apnea is more common than central sleep apnea. During obstructive sleep apnea, the upper airway becomes blocked repeatedly during sleep. This can be caused by hormonal issues, large tonsils, obesity, and other health conditions. Airflow can be reduced or completely blocked during sleep apnea episodes. This type of sleep area can range from mild to severe, and may come and go with hormonal changes, weight changes, and other factors.

Central sleep apnea occurs due to neurological issues that stop the brain from sending the body the signals necessary for respiration. If you have health conditions that affect your brain's ability to send messages to your chest muscles and/or your respiratory system, you may experience central sleep apnea.

It's also possible to experience complex sleep apnea, a condition that combines aspects of both obstructive and central sleep apnea. Most people who have complex sleep apnea find out about their condition after treatment for obstructive sleep apnea proves ineffective.

Can you have sleep apnea without snoring?

Yes, you can have sleep apnea without snoring. Many people first become aware that they may have sleep apnea when their partner tells them that they've been snoring, or that they stop breathing and/or gasp in their sleep.

Other common symptoms of sleep apnea include:

• Daytime fatigue
• Morning headaches
• Falling asleep during pauses in the day, for example, while watching a TV show or sitting at a work desk
• Dry mouth upon waking
• Mood changes
• Difficulty concentrating

While a night or two of poor quality sleep can result in fatigue, a consistent lack of sleep can lead to serious health issues over time, including stroke, high blood pressure, diabetes, and heart disease.

When to seek medical advice and how sleep apnea is diagnosed

If your partner has noticed excessive snoring or other symptoms consistent with sleep apnea, you find that you're falling asleep during abnormal times, or you simply can't seem to feel rested despite getting plenty of sleep, it's important to reach out to a medical professional to learn whether you may have sleep apnea. Your doctor will likely prescribe a sleep study. While you may be required to spend the night in a sleep study lab, some people are able to complete sleep studies at home. Your doctor will use the data collected during your sleep study to determine whether you have sleep apnea.

If you are diagnosed with sleep apnea, your doctor will recommend a course of treatment based on your needs. Sleep apnea treatment can include using a CPAP machine at night to equalize pressure as you breathe, lifestyle changes, and/or surgery.

Using Evidation and connected apps to track sleep patterns and symptoms

Sleep apnea can stop you from getting enough sleep, and can have serious consequences if left untreated. If you think you may be experiencing symptoms of sleep apnea, it's important that you talk with a healthcare professional about scheduling a sleep study. Sharing your sleep data with your doctor can help them understand the severity of your symptoms. You can track this data using a wearable tracker, an app on your phone, or an in-bed tracker.

At Evidation, it's our job to help you feel your best

When you're struggling to get a good night's sleep, it can become impossible to feel healthy and energized throughout the day. Paying attention to the lesser-known symptoms of sleep apnea can help you determine whether you may have an issue that requires medical attention. If you notice that you're waking up with a dry mouth, headaches, or you simply don't feel rested in the morning, talk with your healthcare provider about whether you may be experiencing sleep apnea.

At Evidation, our team is here to help you work toward your wellness goals. When you choose to share the health data you're already tracking (such as your sleep data), we're able to use that information to offer personalized, content-based insights that can inform your next steps toward becoming your happiest, healthiest self. Ready to get started? We can't wait to support you. Click here to learn more about how Evidation works and download our free app today.

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.