| How to Bleach Hair Without Damaging It Posted: 05 Jan 2020 12:00 AM PST Bleaching your hair creates a bold look, but it also causes damage. Fortunately, you might be able to protect and restore your strands to minimize damage, whether you're bleaching blonde hair or darker hair. The bleaching process isn't too difficult, but go slowly to minimize the chances of making a mistake. The best way to bleach your hair is to prep it with a conditioning treatment before applying the bleach. Additionally, care for your hair after you bleach it to help restore the moisture. [Edit]Prepping Your Hair - Use a deep conditioning mask daily in the week before bleaching. Since bleaching your hair depletes it of moisture, add extra moisture to your hair in the days prior to bleaching it. Purchase a deep conditioning mask and follow the directions to apply it to your hair. Coat your entire head of hair with the treatment, then let it sit for the recommended period of time. Rinse the treatment out with cool water.[1]
- Repeat the treatment every day for a full week before you bleach your hair.
- The cool water will close your hair shaft and make your hair look shiny.
- As an example, you might leave the treatment on for 30 minutes.
- Test the bleach 48 hours in advance to check for a reaction. Mix up a small amount of bleach about 48 hours before you plan to bleach your hair. Mix 1 part bleach powder and 2 parts developer/peroxide. Apply a dab of the bleach on your skin and coat a strand of your hair. Let the bleach sit for 30 minutes, then rinse it off and check your results.[2]
- See if the shade of your strand is your desired shade. This will give you an idea of what your hair will look like after you bleach it. If necessary, you can adjust the processing time to get a lighter or darker shade.
- Make sure that your skin isn't irritated from the bleach. If it is, you might decide that bleaching isn't right for you or you may shorten your processing time.
- Wash your hair 24 hours before bleaching it so natural oils build up. Your natural oils will protect your scalp from bleach damage. To allow your skin time for your natural oils to develop, shampoo your hair 24 hours before you plan to bleach it. After you shampoo, use a conditioner to moisturize your hair.[3]
- It's okay to wash your hair 48 hours before you bleach it if you prefer.
[Edit]Minimizing Bleach Damage - Get your hair professionally bleached for best results. Professional salons have better bleaching formulas than the ones you find over-the-counter, so a professional bleaching typically causes less damage. Additionally, trained hair stylists know the best way to apply the bleach to minimize damage. Make an appointment with a hair stylist to have your hair professionally bleached to help prevent damage.[4]
- Ask you stylist how light they think you can go in 1 appointment. They can advise you on the best way to get the results you want.
- Look for bleach with nourishing ingredients if you're doing it yourself. Use bleach that's formulated for use on your hair. Additionally, choose a higher-quality bleach that includes additives that can improve your hair quality and preserve the health of your hair. Read the label on your hair bleach to find 1 that says it helps prevent damage.[5]
- For instance, Brazilian Bond Builder and Olaplex can both be mixed into bleach to help minimize damage to your hair.
- Use a 10- or 20-volume developer to minimize damage. Low volume developers produce weaker bleach, so they cause less damage to your hair. It will likely take you longer to achieve your desired results with a 10- or 20-volume developer, but it'll help you minimize the damage. Choose a bleaching kit that has a low volume developer or purchase your bleach powder and volume developer separately so you can choose a low volume developer.[6]
- You can find a 10- or 20-volume developer at a beauty supply store or online.
- Lighten your hair slowly if you have dark hair. Removing the pigment from dark hair requires a longer process, which causes more damage. You might be able to minimize the damage by bleaching your hair multiple times over a period of time until you reach your desired shade. Give your hair at least 10 days to recover in between bleaching sessions. During this time, use your deep conditioner every day to help repair your hair.[7]
- For instance, you might bleach your hair 3 times over a 6-week period, giving your hair 2 weeks to recover in between bleachings.
- Shorten your processing time to 30 minutes or less if your hair is dyed. You can bleach dyed hair, but it will likely cause more damage to your hair. Additionally, your hair likely won't lighten as much as natural hair would. Leave the bleach on your hair for no more than 30 minutes at a time if you've previously dyed your hair.[8]
- It's best to see a professional stylist if you have dyed hair.
- Your hair may look patchy after you bleach it if your hair was previously dyed. If this happens, see your stylist for advice on how to cover it without further damaging your hair.
[Edit]Mixing Your Bleach at Home - Cover your shoulders with an old towel to protect from the bleach. You might drip bleach while you're applying it to your hair. To protect your skin and clothing, drape an old towel over your shoulders before you bleach your hair.[9]
- Choose a towel that you don't mind damaging. If bleach gets on the towel, it will cause discoloration.
- If you have a hairdresser's cape, use it to protect your skin and clothing. You can find an inexpensive hairdresser's cape at a beauty supply store or online.
- Put on gloves to protect your hands. Bleach can irritate your skin and may cause chemical burns, so protect your hands using gloves. Use plastic gloves that you can throw away once you're done.[10]
- Put on your gloves before you handle the bleach ingredients.
- Add 1 part blue or purple bleach powder to a plastic mixing bowl. Follow the directions on your bleach powder or bleaching kit to measure out the powder. Then, put the powder into a plastic mixing bowl.[11]
- Blue or purple powder reduces the risk of brassiness after you bleach your hair.
- You can find bleaching powder and a plastic mixing bowl at your local beauty supply store or online.
- Always use a plastic bowl when handling bleach because bleach can react with metal.
- Add 2 parts liquid developer/peroxide to the bowl. Follow the directions on the packaging to measure out your developer/peroxide. Then, pour the developer/peroxide into the mixing bowl with the bleach powder. You may notice some bubbling as the ingredients combine.[12]
- If you're bleaching blond hair, use a 10-volume developer.
- Use a 20-volume developer for light brown hair.
- If you have dark brown hair or black hair, you may need a 30- or 40-volume developer. However, it's best to stick to a 20-volume developer if you want to minimize damage.
- Stir the ingredients using a plastic brush applicator. Dip the bristled end of a plastic brush applicator into the bleach ingredients. Use the brush to stir the developer/peroxide into the bleach powder. Continue stirring until the bleach is consistent and free of lumps.[13]
- You can find a plastic brush applicator at a local beauty supply store or online. Don't use a metal utensil, as it may react with the bleach.
[Edit]Applying Bleach to Your Own Hair - Bleach your entire head of hair if you want a consistent color. Divide your hair in half vertically, then in half horizontally to create 4 sections. Secure the top sections with plastic clips. Start applying bleach to one of the bottom sections, working from the ends up to the roots. Repeat the process on the other bottom section, then do the same for the top sections. Make sure all of your hair is evenly coated with bleach from root to tip.[14]
- If you have very thick hair, you might create 6 sections to make it easier to apply the bleach evenly.
- If you feel like a section is too big, it's okay to divide it into smaller sections so that it's easier to apply the bleach evenly. You don't want to miss a spot.
- Do your best not to get the bleach on your scalp. The bleach may burn or irritate your scalp if it gets on your skin.
- Use a highlighting cap to do highlights. Place a highlighting cap over your hair, then pull your hair through the holes in it. Pull the hair through all of the holes or just some of them, depending on how many highlights you want. Use your applicator brush to cover all of the exposed hair with bleach. Make sure you coat just the strands, not the cap itself.[15]
- If you apply bleach onto the cap, it may seep through the holes and onto the rest of your hair. This might create splotches on your hair.
- Bleach different sized pieces of hair for a balayage effect. Clip up the top part of your hair and start with the bottom section. Pick up a thin piece of hair from the bottom section. Bring it over your shoulder and use your fingers or an applicator brush to paint bleach on the section. Move to the other side of your head, pick up another wispy piece, and paint the piece with bleach. Alternate back and forth highlighting pieces of hair.[16]
- Cover the bleached hair with foil to keep them separate, then let down the top part of your hair. Apply the bleach to wispy sections of the top portion to complete your highlights, then cover the bleached hair with foil.
- Balayage creates more natural-looking highlights than a highlighting cap or the foil method. It's okay for your bleached pieces to be different sizes.
- Cover your hair in plastic wrap or a shower cap. Covering your head will keep in the heat, which helps the bleach process. Use plastic wrap from your kitchen or a regular shower cap. Put it over your head to seal in the natural heat from your head.[17]
- It's okay to bleach your hair without covering it in plastic. However, your hair will process better if you cover your hair.
- Check your hair color every 5-10 minutes to see if you like it. After the bleach has been on your hair for 5-10 minutes, wipe off a small amount of bleach to check the color. If it's not your desired shade, allow the bleach to sit for another 5-10 minutes. Continue to check your hair until you're happy with the shade or it's been 40 minutes.[18]
- Keep in mind that the bleach will cause less damage if it's on your hair for a shorter amount of time.
- Let the bleach set for up to 40 minutes. Bleach starts working immediately, but it may take time to reach your desired shade. Allow the bleach to process for up to 40 minutes, then rinse it off.[19]
- Don't allow the bleach to sit on your hair for longer than 40 minutes, even if your hair isn't as light as you'd like. Doing so will cause damage and breakage to your hair.
- If you're unhappy with the color of your hair, you can bleach it again in about 10 days. Alternatively, talk to your stylist about getting your hair professionally bleached.
- Wash your hair with shampoo to remove the bleach. Rinse out the bleach using cool water. Then, use your fingers to apply a quarter-size amount of your regular shampoo to your hair. Massage the shampoo into your hair and scalp to help remove the bleach. Then, rinse your hair clean under a stream of warm water.[20]
- Make sure you remove all of the bleach from your hair. If necessary, shampoo your hair again to get out all of the bleach.
- Use a deep conditioner to help restore lost moisture. After you shampoo your hair, coat your strands with a deep conditioner. Let the conditioner sit on your hair for at least 3 minutes to give it time to work. Then, rinse out the conditioner with cool water.[21]
- The cool water will close your hair shaft so your hair looks shiny.
- Let your hair air dry to avoid additional damage. Since bleach is a chemical, it can damage your hair. After you bleach it, it's best to avoid heat styling to prevent further damage. This may help you minimize the damage to your hair. Allow your hair to air dry after you wash out the bleach.[22]
- If you like, apply smoothing cream to your hair to help minimize frizz.
[Edit]Caring for Bleached Hair - Use a deep conditioning mask daily for the week after bleaching. Bleaching your hair removes the moisture, so it's important to use a deep conditioner to repair it. For best results, use a deep conditioning mask every day during the week after you bleach your hair. Coat your entire head of hair with a deep conditioning mask, then let it sit for the amount of time recommended on your product. Rinse the mask out with cool water.[23]
- Always rinse out conditioner with cool water because it closes your hair shaft, which gives you shinier hair.
- For instance, you might leave the mask on for 30 minutes.
- Do a weekly bond-repairing treatment to help restore your hair. Bond-repairing treatments are designed to repair your hair and leave it shiny. Look for a product that's labeled for bond-repairing. Apply a large dollop of the product to your hair, then comb the formula through your strands. Let the treatment set on your hair for at least 30 minutes. Then, shampoo your hair to remove the treatment and hopefully reveal softer, shinier hair.[24]
- It's best to leave the treatment on for several hours so it has more time to work. For instance, you might leave it on overnight. Just cover your hair with a sleeping cap.
- Bond-repairing treatments are available over-the-counter and through a salon. While you'll get better results at a salon, home treatments may help you achieve healthier hair.
- Wash your hair with purple shampoo once a week to remove brassiness. It's normal for blonde hair to get brassy or orange, but purple shampoo can neutralize the discoloration. Pick a purple shampoo that's formulated for your shade of blonde. Use your purple shampoo once a week in place of your regular shampoo.[25]
- Ask your stylist for a recommendation.
- You can purchase purple shampoo at a salon or online.
- Bleach your roots every 4-6 weeks to keep your color consistent. It's best to bleach your roots before they get too long so that you don't get a noticeable shade difference. If you wait too long, you might need to bleach your entire head of hair to get a consistent blonde. Touch up your hair every 4 weeks if it grows quickly or every 6 weeks if your hair grows slowly.[26]
- Try not to let your roots get more than about long.
- There's no way to bleach your hair without causing any damage. However, you may be able to minimize the damage.[27]
[Edit]Warnings - Bleach can irritate your skin. If your scalp it itching or burning, wash out the bleach immediately to minimize the damage.[28]
[Edit]References |
| How to Exercise Posted: 04 Jan 2020 04:00 PM PST Exercise is a key part of staying healthy, but figuring out how to get more active can be tough. If you're not used to physical activity, start slow. Go for 10 to 15 minute walks, and work your way up to briskly walking or jogging for 30 minutes daily. Try adding strengthening exercises 2 or 3 days per week, and consider boosting your flexibility with yoga or Pilates classes. Whenever you work out, always listen to your body's limits, and ask your doctor for advice if you have a history of any medical issues. [Edit]Creating an Exercise Routine - Tailor your routine to your experience level. Start slowly if you aren't used to physical activity and want to develop an exercise routine. As you gain experience, try increasing your workouts' intensity levels gradually.[1]
- For example, start off by walking for 10 to 15 minutes at a time. After 1 to 2 weeks, work your way up to 30 minutes. Try to pick up your pace, too. You might start by walking in 15 minutes, then work your way up to in 30 minutes.
- When you do strengthening exercises, start with 2 sets of 8 repetitions (such as 8 push-ups). Then add 1 to 2 additional reps per week until you can do a set of 12 to 14.
- Warm up for 5 to 10 minutes before working out. When you warm up, target the muscles you plan on exercising, but use less intense movements. For instance, walk for 5 to 10 minutes before jogging or doing a lower body workout.[2]
- If you're swimming, go slowly at first, then pick up your pace. Before an upper body workout, walk or jog and do light jumping jacks to raise your heart rate and increase blood flow.
- Try to get 30 minutes of aerobic exercise per day. As a rule of thumb, you should get at least 30 minutes of moderately intense aerobic exercise daily. Examples include going for brisk walks and jogs, running, cycling, and swimming.[3]
- When you're exercising at moderate intensity, your heart rate should increase and you should breathe harder. You should still be able to speak, but you should be winded enough that you can't sing.
- Keep in mind you can break your workout times into chunks and spread them throughout the day. Being active for 5 or 10 minutes at a time is a good way to ease your way into exercise if you're not used to it.
- Include strength training at least 2 days per week. Also known as resistance training, strength training involves using free weights, resistance bands, or your own body weight to strengthen your muscles. If you're just starting out, try doing upper and lower body workouts 1 day a week each. In time, gradually work your way up to including 3 to 4 strength training days in your weekly routine.[4]
- A sample intermediate upper body workout could be 2 sets of 30-second planks and 2 sets of 12 reps each for crunches, push-ups, dumbbell biceps curls, and dumbbell shoulder presses.
- To strengthen your legs, do 2 sets of 12 reps each for squats, glute bridges, calf raises, and lunges.
- Generally, rest for 30 to 60 seconds between sets. If building muscle power is your goal and you're doing high-intensity weight lifting, resting for 3 minutes can result in greater increases in strength.[5]
- You can do strength training at home or use resistance machines at a local gym.
- Mix up your routine to keep things interesting. Varying your activities can help keep you from getting bored, which can motivate you to stay on track. Additionally, switching up your workouts will engage your entire body and help prevent injury.[6]
- For instance, you could jog on Monday, do upper body strength training Tuesday, swim laps on Wednesday, do a lower body workout Thursday, take a yoga class on Friday, ride your bike Saturday, and go for a light walk on Sunday.
- On strength training days, get your daily aerobic exercise by warming up and cooling down with brisk walks, doing jumping jacks, or jumping rope. Climbing stairs and going for a walk during your lunch break can help you squeeze in 5 or 10 more minutes of aerobic exercise throughout the day.
- Avoid targeting the same muscle group 2 days in a row. Don't, for instance, do biceps curls and shoulder presses on back-to-back days. Muscles need time to recover, and overworking them can lead to injury.
- Walk for 5 to 10 minutes and stretch to cool down after workouts. Cool downs, like warm-up exercises, are a gentler forms of exercise meant to ease your body from working hard to being at rest. Cool down by walking for 5 to 10 minutes and stretching the muscles your workout targeted.[7]
- Stretch individual muscles for a total of 30 to 60 seconds. For example, you might do 3 to 4 quad stretches per leg and hold each stretch for 10 seconds.[8]
- Avoid stretching before you exercise, which poses an injury risk. Stretching after exercise, when your muscles are warm, can help them recover and improve your flexibility.
[Edit]Getting Aerobic Exercise - Go for a brisk walk or jog every day. Walking and jogging are great ways to stay active, especially if you're just beginning to exercise. You could go for a 15-minute brisk walk during your lunch break, then walk or jog around your neighborhood for 15 minutes after dinner.[9]
- If you're elderly or have a history of joint issues, jogging may be tough on your knees, hips, and ankles. Respect your body's limits and, if necessary, stick to walking.
- Jump rope for 5 to 15 minutes. More than just a fun game for kids, jumping rope is an excellent cardio workout. Grab a rope, and try jumping for 5 minutes straight. If you're not used to exercising, it's okay if you can only jump for a minute or so.[10]
- If you need to stop, take a break and catch your breath. Try jumping rope for gradually longer periods of time. You could aim to add 30 seconds or a minute to your time each week until you can jump for at least 5 minutes straight.
- Do jumping jacks for 5 to 15 minutes. Start by standing with your legs together and arms at your side. Then jump straight up as you move your legs outward and raise your arms together above your head. Return to the starting position, then repeat.[11]
- As with jumping rope, take a break if you feel too winded, and try to gradually increase the length of time you can do jumping jacks.
- Go for bike rides. When you're just starting off, go for easy bike rides around your neighborhood, on a local bike trail, or at a park. At first, try cycling for around in 30 minutes, then gradually increase your speed and distance.[12]
- As you get used to being active, try to work your way up to in 30 minutes. Eventually, aim to cover in 15 minutes.
- Swim laps at your local pool or fitness center. Swimming is a great full body workout, and it can help add variety to your routine. Try swimming laps for 20 minutes, or for as long as you can without getting too winded. It's okay if you need to take a break, especially when you're just getting used to exercising.[13]
- In addition to swimming laps, you could do water aerobics or just walk around in a pool. These are good options for people with joint problems or those who are significantly overweight.
- Try running once you're used to being active. Go for runs around your neighborhood, or look for a local indoor or outdoor track. Try to run for 15 to 30 minutes straight, but don't push yourself too hard if you're just starting to get more active.[14]
- Each week, try to add another minute to your running time. Eventually, see if you can run straight, track your time, and try to cut down your time each time you run.
- Running might be tough on your legs if you're elderly or have a history of bone or joint issues. Remember to respect your body's limits.
- Challenge yourself with interval training. Interval training involves alternating high-intensity and low-intensity exercises, and it's a great way to burn calories. Since it involves high-intensity activities, such as running or sprinting, it's best to include interval training in your routine if you're already used to regular exercise. For a good, basic interval session, try doing a sprint-walk routine.[15]
- Warm up by walking briskly for 5 to 10 minutes, then jog for 5 to 10 minutes. After jogging, sprint for 30 to 60 seconds, then jog for 5 minutes. Alternate running for 30 to 60 seconds with 5 minutes of jogging at least 2 to 3 times, then cool down by walking for 5 to 10 minutes.
[Edit]Learning Strengthening Exercises - Do push-ups to strengthen your arms and chest. Lie face down with your palms flat on the floor by your shoulders. Then, keeping your head, neck, back, and legs aligned, exhale and lift your body by extending your arms. Your hands and toes should support your body weight.[16]
- Straighten your arms, but don't lock your elbows. Hold yourself up for a second, then inhale as you slowly lower yourself back down so that your nose nearly touches the ground. Repeat the steps to complete 2 sets of 12 reps.
- To mix up your routine, set your palms at a wider distance as you perform push-ups. You could also hold yours arms close to your body as you do push-ups to shift the work from your chest to your triceps.
- Try to hold a plank for 30 to 45 seconds. Start by lying face-down on the floor, as if you were about to do a push-up. Raise your body and support your weight on your forearms and toes. Try to hold the pose for at least 30 seconds, lower yourself to the floor, rest for 30 to 60 seconds, then repeat.[17]
- Keep your head, neck, and back in a straight line as you hold the pose. Avoid looking up; keep your head in a neutral position so you face the floor.
- If 30 seconds isn't challenging, try holding the plank for 1 minute or more.
- Remember to keep breathing normally as you hold the plank.
- Work your abdominal muscles with crunches. Start by lying on your back with your knees bent and feet flat on the floor. Place your hands across your chest or behind your head, engage your ab muscles, and exhale as you slowly raise your upper torso off of the floor.[18]
- Lift your torso until your shoulder blades are off of the floor, hold for 1 to 2 seconds, then inhale as you slowly lower yourself back to the ground. Repeat the steps to complete 2 sets of 12 reps.
- Use slow, controlled motions to avoid injury and make your muscles work harder.
- If you place your hands behind your head, do not use them to pull up your head and neck. To avoid injury, just rest your fingertips on the back of your head, or cross your hands over your chest.
- Target your glutes and core muscles with bridges. Lie on your back with your knees bent, feet flat on the floor, and your arms by your sides. Inhale, then exhale as you engage your core muscles and slowly raise your hips and lower back off of the floor. Lift yourself until your shoulders and knees form a straight line, and keep your arms flat on the floor to keep your balance.[19]
- Hold the lifted position for 1 to 2 seconds, then inhale as you slowly lower yourself back into starting position. Repeat the steps, and complete 2 sets of 12 bridges.
- To increase difficulty, try holding yourself in the raised position, then raise and extend 1 leg straight. Lower the leg back to the floor, repeat on the other side, then lower yourself to the floor.
- Strengthen your legs by doing squats. Stand with your feet shoulder-width apart, toes pointing slightly outward, back straight, and your arms by your sides or crossed over your chest. Keeping your torso aligned and core muscles engaged, slowly bend your knees and lower your hips as if you were going to sit in a chair.[20]
- Stick your rear end out as you lower your hips so your weight is back on your heels. Keep your knees and toes aligned, and avoid bending your knees past your toes.
- Continue lowering yourself until your thighs are roughly parallel with the floor, then push your feet into the floor through your heels to raise yourself back to the starting position.
- Inhale as you lower yourself, and exhale as you exert your legs and lift yourself. Repeat the steps to complete 2 sets of 12 squats.
- Try doing burpees for a full body workout. Start by standing with your feet shoulder-width apart, then jump and drop to a crouched position. Place your palms flat on the floor and thrust your legs back to enter the push-up position, and do one push-up.[21]
- After the push-up, pull your legs back to the crouched position, and then jump straight up with your hands raised to return to the standing position. Repeat to complete 2 sets of 12 burpees.
- Invest in free weights or a gym membership. While you can do plenty of strengthening exercises without weights, dumbbells, barbells, and resistance machines can add intensity to your workouts. To avoid injury, start with lighter weights, and avoid trying to push your body beyond its limits.[22]
- Choose weights that challenge you, but still allow you to maintain proper form. Watch yourself in the mirror, and make sure your reps are smooth, steady, and controlled. If you look out of balance or struggle to make it through a set, choose lighter weights.[23]
- Try doing 2 sets of 12 biceps curls. Stand with your feet shoulder-width apart, and hold a dumbbell weight in each hand by your sides. Bend your elbows, keeping them close to your side, to lift the dumbbells to your shoulders. Inhale as you lower back to the starting position, and exhale when you exert your biceps.
- Do shoulder presses by raising the dumbbells by your shoulders with your elbows bent. Exhale as you extend your arms straight above your head, bring the dumbbells back to your shoulders, and repeat to complete 2 sets of 12.
- Consult a trainer or experienced friend to ensure you use proper form. If you use resistance machines at the gym, have a trainer instruct you on proper use.
[Edit]Boosting Your Balance and Flexibility - Stretch after you've warmed up your muscles. You should only stretch muscles that have been active and received increased blood flow. Stretching cold, inactive muscles poses an injury risk. Whenever you stretch, hold the pose steadily instead of bouncing in and out of it. Inhale as you move into a stretch, and exhale as you hold the pose.[24]
 - To stretch your hamstrings, sit on the floor with your legs straight in front of you. Reach toward your toes as far as you can until you feel a stretch in the backs of your legs, then hold the stretch for 15 to 20 seconds.
- To stretch your quads, stand and use a chair or wall for support. Bring your right foot toward your rear end, grab your toes with your right hand, and gently pull until you feel a stretch in the front of your thigh. Hold for 15 to 20 seconds, then repeat on your left leg.
- For a simple shoulder stretch, gently pull your right elbow across the front of your body towards the opposite shoulder until you feel a stretch in your right shoulder and back. Hold for 15 to 20 seconds, then repeat on your other arm.
- Stretch your calves by standing next to a wall, then place your palms flat against it at shoulder height. Keeping your arms straight and feet on the floor, extend your right leg back, and bend your left knee slightly. Press into the wall until you feel a stretch in your right calf, hold the pose for 15 to 20 seconds, then repeat on the other side.
- Start doing yoga. In addition to improving balance and flexibility, yoga can boost concentration and help you keep stress levels in check. You could take classes at a local gym, community center, or yoga studio, or practice at home using online or DVD guides.[25]
- From yoga to tai chi, taking a group class is a great way to stick with an exercise routine. Adding a social component can make staying active more fun, and you might feel a greater need to hold yourself accountable.
- Try taking up Pilates. Pilates is a series of movements inspired by yoga and dance that combines aerobic, balance, and flexibility training. Like yoga, you could find a local Pilates group to practice with or take a class at a local gym or studio.[26]
- While group classes might liven up your routine, you can also look for Pilates DVDs or online video guides.
- Stay active by dancing. From ballet to flamenco, dancing can be a rigorous form of exercise. It can improve your flexibility, offer aerobic or endurance training, and boost your coordination. Find a local group to practice with or take a class from a local gym or community center.[27]
- Learning how to line dance or attending a dance-exercise class might be fun, but you could also put on your favorite tunes and dance around your house.
- Add tai chi to your exercise routine. Tai chi is a Chinese martial art that involves sequences of slow movements. It can help improve your balance, flexibility, and concentration, and it's a good way to manage stress. Since it's a low impact form of exercise, it's a good option if you're elderly, have a history of medical issues, or have recently suffered an injury.[28]
- Look for tai chi classes at a local gym or studio, or find online video guides.
[Edit]Fitting Exercise into a Busy Schedule - Find small chunks of time to get active throughout the day. You don't have to dedicate hours of your day to exercising. Find ways to fit exercise into small blocks of time when you'd otherwise be sedentary.[29]
- For instance, do squats while you wait for water to boil or for your coffee to be ready.
- Squeeze in a minute for planks when you first wake up in the morning.
- Take 5-minute breaks every hour at work to walk around the office and stretch.
- Spend less time sitting. Spending most of your day sitting in a desk chair is tough on your body. Try using a standing desk, or even a standing desk in combination with a treadmill. If that's not for you, just do your best to take regular breaks to get up and walk around.[30]
- You could also try sitting on an exercise ball instead of a desk chair. Since you'll need to engage your core muscles to keep yourself steady on the ball, it's a bit like a workout even though you're seated.
- Take the stairs instead of using elevators. When getting to your apartment or office, skip the elevator and take the stairs instead. If you can't make it up a 5-flight walk-up, just do 1 or 2 sets of stairs, and try adding a floor each week.[31]
- Climbing stairs can burn up to twice as many calories as walking for the same amount of time.
- Walk and ride your bike instead of driving. Instead of driving to nearby locations, head out on foot or ride your bike whenever possible. For instance, turn grocery shopping into a workout by walking to the store a few times a week.[32]
- If work is too far away to cycle, you could take a bus and get off a few stops early to walk the rest of the way.
- Some buses have bike racks or allow folding bikes on board, so you could also split your commute between cycling and riding the bus.
- When you do drive, try parking a few blocks away from your destination, or at the far end of a shopping center's parking lot.
[Edit]Exercising Safely - Check with your doctor before starting an exercise routine. It's especially important to consult a doctor if you have a history of heart, bone, muscle, joint, or other medical conditions. Ask your doctor for advice on how to safely start exercising and to recommend exercises that benefit your specific condition.[33]
- If you experience pain, dizziness, inability to catch your breath, or any other concerning symptoms during exercise, you should talk to a doctor.
- Drink lots of water before, during, and after exercising. Try to drink about of water before you exercise, and every 15 to 20 minutes during your workout. Your body will need extra water to help your muscles work and to replace the fluids lost as you sweat.[34]
- Sports drinks can also help you replace salts and minerals lost in sweat. However, if you're trying to lose weight, limit your consumption of sports drinks, as they contain lots of sugar and can add extra calories to your diet.
- It's also wise to eat a healthy source of protein or complex carbs after exercising. Examples include fruit, nuts, a peanut butter sandwich, lean meat, cheese, whole grain crackers, or a protein bar.
- Choose clothes that suit your activity. In general, wear clothes that won't restrict your movement or blood flow. For some forms of exercise, like biking, you might want to wear form-fitting clothes, but they still shouldn't be too tight. Looser workout clothes are better for strength training, brisk walking, and sports such as basketball or soccer.[35]
- Make sure your clothes suit the weather. Wear short sleeves and light, breathable fabrics in hot temperatures, and wear layers if it's cold.
- Stop exercising if you experience pain. "No pain, no gain" is not the advice to follow. If you feel any soreness or sharp pain, stop the activity. Do your best to rest the affected area until the pain starts to subside.[36]
- If you believe you've injured yourself, you might be able to treat it at home. Rest, apply ice for 20 minutes every 3 to 4 hours, compress the injured area with athletic tape, and try to keep it raised around heart level. To manage pain, take over-the-counter medication, such as ibuprofen.[37]
- Seek medical attention if you hear a pop, experience severe pain, have uncontrolled bleeding, can't move or bear weight on a joint, or if mild to moderate symptoms don't improve within 1 to 2 weeks.
- Wear athletic shoes that offer support and cushioning. When you're out shoe shopping, look for athletic shoes with sturdy rubber soles. Good shoes shouldn't bend in half, so hold a shoe by the toe and heel, and gently try to see if the soles resist pressure.[38]
- Shoes should fit comfortably; they shouldn't feel tight, and your toes should reach the shoes' tips without being constricted. Always try on both shoes of a pair when checking their fit.
- Go with shoes that match the activity you're doing, such as running shoes or basketball shoes. Different activities put stress on your feet in different ways. For instance, running shoes provide the flexibility required for a proper running step, but lack the ankle support needed for tennis or basketball.[39]
[Edit]Sample Exercises and Routines - Listening to music while you work out can be a great way to stay entertained and motivated.
- Consistency is the most important part of an exercise routine. It'll take more than a few days to see results. Make exercise a normal habit, and focus on maintaining your healthy routine.
- It's impossible to use targeted exercises to lose fat in a particular part of your body. For instance, doing ab and quad exercises doesn't target fat around your belly or thighs. You'll need to burn more calories than you consume in order to reduce overall body fat percentage.
- Exercise is meant to make you healthier, not make you look like someone out of a magazine. Concentrate on developing healthy habits, and pat yourself on the back for putting forth the effort.
- If you're a preteen or teen, your body is still developing, and some exercises could be bad for your bones and joints. If you're interested in strength training exercises, ask your doctor for tips on staying safe.
[Edit]Warnings - Avoid exercising the same muscle group 2 days in a row and working out when you're experiencing muscle or joint pain.
- Ask your doctor for advice about exercising if you're not used to physical activity or have a history of any medical conditions. Consult a doctor or physical therapist if you've recently suffered an injury before resuming exercise.
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