| How to Stay in Shape Posted: 29 Nov 2020 12:00 AM PST When you have a busy schedule, it can be hard to find the time or energy to get the exercise you need. Fortunately, staying in shape doesn't have to mean spending hours at the gym. As long as you're finding ways to stay physically active throughout the day—even if it's just a 10-minute walk on your lunch break—you'll feel better and stay fitter. If you eat right and take care of your overall health, you'll benefit even more. It may sound like a lot, but don't worry—you've totally got this! [Edit]Physical Activity - Start slowly if you're not used to exercising. If you're not already in great shape, doing a lot of exercise can seem daunting. But don't sweat it—there's no need to sign up for a marathon if you're not ready! Take it easy on yourself and start out slow, then gradually work up to longer or more intense workouts.[1]
- For example, you might start by taking a 10-minute walk at an easy pace once a day, then gradually work your way up to a daily 30-minute jog.
- As your fitness level increases, you can start challenging yourself more. For instance, if lifting a dumbbell starts to feel easy, try adding .
- Aim for 150 minutes of moderate cardio per week. To stay healthy and fit, try to spend at least 150 minutes a week doing something that gets your heart pumping, whether it's jogging, biking, swimming, or dancing. That means working out for at least 30 minutes a day, 5 days a week.[2] If that sounds overwhelming, remember that it's totally okay to work up to this level of exercise at your own pace.
- If you're pressed for time or prefer a more challenging workout, go for at least 75 minutes of high-intensity exercise per day instead.
- At a moderate level of intensity, you should be able to talk easily, but not sing. At high intensity, you'll be breathing hard enough that saying more than a few words is difficult.[3]
- Do strength training at least 2 times a week. Strength training is any exercise that focuses on toning or building your muscles. Aim to work your muscles at least twice a week, and switch between muscle groups with every workout. Do a single set of 12-15 reps of each exercise (that is, repeat the same exercise 12-15 times in a row, then briefly rest before moving on to something else).[4] If that sounds like a lot, don't worry! Start slow and work up to more repetitions over time.
- If you're lifting weights or using an exercise machine, use enough weight so that your muscles start to feel tired after a single set. However, don't use so much that you're in pain or struggling to do even 1 or 2 repetitions.
- In addition to lifting weights, you can also use resistance bands or your own body weight to build strength. Some good body weight exercises include pushups, planks, burpees, lunges, and squats.[5]
- Always give your muscles a chance to rest between strength training workouts. For example, you could work your legs and core one day, then focus on your chest and arms the next time you work out.
- Switch between different exercises to maximize your benefits. Doing the same workout all the time can get boring. Plus, it puts you at greater risk of developing overuse injuries and muscle imbalances. To get the most out of your exercise routine, alternate between different types of exercise every day, or even within a single workout![6]
- For example, you might jog one day, then go biking or rowing the next. Try to target different muscle groups with each workout.
- Or, start your workout with 10 minutes of jumping rope, then hop on a stationary bike for 10 minutes, and finish up with a 10-minute walk on the treadmill.
- Take care not to overdo the exercise. Want to do more than 150 minutes a week? Go for it! Just make sure you don't overdo it, since too much exercise can wear you out and make you prone to injuries. Give it a rest if you find yourself frequently feeling exhausted, unusually sore, irritable, depressed, or weak after exercise.[7]
- Exercising too much can put you at risk of hurting yourself. Always stop exercising if you're feeling pain, since powering through the pain could make things worse.
- Ask your doctor if you're not sure how to work out safely. If you've been injured or have a chronic health issue, staying in shape can be a challenge. Fortunately, there are still things you can do to keep active and improve your strength and stamina. Talk to your doctor about designing a workout plan that's safe, effective, and realistic for you.[8]
- For instance, if you have trouble with your joints, your doctor might recommend a low-impact form of cardio, such as water aerobics.
- Your doctor may refer you to a physical therapist or a personal trainer who has experience working with injuries or your specific health condition.
- If you have an injury, a physical therapist can work with you on rebuilding strength and range of motion in the injured area. They can also recommend alternative workouts you can do while your injury is healing.
[Edit]Time and Motivation - Make exercise a social activity to keep it fun. If you're not the type who enjoys exercise for its own sake, getting a workout buddy can make a world of difference! Ask around among your friends, family, classmates, or coworkers to see if anyone is interested in exercising with you. Not only will it make your workouts more fun, but you can also cheer each other on and hold each other accountable.[9]
- Look for someone at a similar fitness level, whose goals are similar to yours. That way, nobody will get left in the dust or feel like they're being held back.
- Get creative and look for things you both enjoy. For example, you might sign up for a martial arts class, play squash, or go on nature walks together once a week.
- Find excuses to walk throughout the day. It may not seem as flashy as rowing or hitting the elliptical, but plain old walking is a very beneficial exercise that can help you stay in shape, feel more energetic, and get healthy. Not all exercise has to involve aching muscles and lots of sweat! Look for ways to fit walking into your basic daily activities.[10] For example:
- Next time you go to the store, park at the far end of the lot. That way, you'll have to put in some extra walking on the way to and from your car.
- If you have a choice between hopping on an elevator or taking the stairs, choose the stairs.
- When you're at school or work, volunteer to do tasks that involve walking. For example, you might offer to make a run to the bank or carry some paperwork to the front office. Or, if you're on a break, take the opportunity to just walk around or even do some pushups!
- Set specific goals for your fitness journey. Goals can help you stay focused when you're trying to stay in shape. Before you start working out, ask yourself what your goals are. Make your goals specific, realistic, and immediate, since setting goals that are too vague, big, or long-term can set you up for frustration.[11]
- For example, instead of setting a goal like "I'm going to get fit this summer," aim for something more short-term and specific, such as, "I'm going to work up to walking 2 miles a day by the end of this month."
- Don't forget to reward yourself when you meet a goal! This could be something as simple as eating a favorite snack or putting a gold star sticker next to your goal in a fitness planner.
- Split up your exercise time if your schedule is busy. Don't have time to do cardio for 30 minutes straight? Don't worry. You can still get the same benefits from doing 3 separate 10-minute workouts throughout the day—plus, you'll be more likely to stick to your workout routine if you can make it fit your schedule![12] Split up your time getting active in whatever way works best for you.[13]
- For instance, you might do a quick 15-minute jog first thing in the morning, and another one during your lunch break.
- If your schedule is really packed, you could even do a series of 5-minute mini-workouts throughout the day.
- Work up a sweat doing daily chores. If you feel like you don't have time to both exercise and get all your housework done, you're in luck! A lot of work you can do around the house and yard every day is actually pretty strenuous. If you're having trouble finding time for a workout, kill two birds with one stone by knocking out a few physically demanding tasks, such as:[14]
- Vacuuming. Get the most out of it by doing lunges while you push the vacuum around.
- Picking up clutter. Combine it with squats to get an extra workout for your legs and core!
- Scrubbing surfaces like windows, counters, or even the floor.
- Pulling weeds.
- Mowing the lawn with a push mower.
- Shoveling snow.
[Edit]Lifestyle Changes - Eat a healthy, balanced diet to maximize your workout benefits. To stay at your fittest and healthiest, combine regular physical activity with a balanced, nutritious diet.[15] Eat a diet rich in fruits and vegetables, whole grains, lean proteins (such chicken breast, tofu, or beans), and healthy sources of fat (such as fatty fish, avocado, olive oil, and nuts and seeds).[16]
- Not only will eating healthy help you maintain a healthy weight, but it can also help protect you from health problems such as diabetes, heart disease, and even some types of cancer.[17]
- Your dietary needs may vary depending on factors like your age, fitness goals, and overall health. Talk to your doctor or a dietitian about what—and how much—you should be eating.
- Keep junk food to a minimum. Aim for the majority of the foods you eat to be high in nutritional value. It's totally fine to eat things like junk food, salty snacks, and baked goods sometimes, but those things shouldn't be the focus of your meals. They don't have a lot of nutritional value and you probably won't feel your best if you eat them a lot.[18]
- Try not too eat too many foods that are high in added sugar, refined carbs (like white bread or potatoes), or salt.
- Avoid eating lots of ultra-fatty or greasy, overly processed foods, like hot dogs, pizza, and fast-food hamburgers.
- Drink plenty of water throughout the day to stay hydrated. Getting enough fluids is a crucial part of staying healthy and fit, and it's even more important when you're breaking a sweat! Throughout the day, drink enough water so that your urine looks pale yellow and clear. If it looks dark, that means you're dehydrated.[19] Your hydration needs during exercise may vary, but in general:[20]
- Aim to drink of water 2-3 hours before you work out, and within 20-30 minutes of when you start exercising.
- During exercise, drink of water for every 10-20 minutes of exercise. Don't wait until you feel thirsty, since this means you're already dehydrated! If you're exercising for more than an hour, sip a sports drink.
- Drink of water within 30 minutes after you finish exercising.
- Get 7-9 hours of sleep to help you stay energized. Getting exercise can help you sleep better. In turn, getting enough sleep boosts your energy levels and helps your body recover after a big workout![21] Plan to go to bed early enough so you can get at least 7-9 hours of sleep a night (or 8-10 if you're a teen).[22]
- Since exercise can energize you, aim to do any intense exercise at least 3 hours before bedtime.
- If you have trouble falling asleep, make sure you turn off all bright screens at least half an hour before you go to bed. Unwind with some relaxing activities, like a bit of light stretching, a few minutes of meditation, or a warm shower.
- Drink alcohol only in moderation to avoid losing muscle mass. It's totally okay to have a glass of wine now and then, but drinking too much alcohol can do a number on your body. To avoid putting on extra weight, weakening your muscles, and damaging your liver, keep any drinking in the light to moderate zone. That means no more than 1 drink per day if you're biologically female, or 2 drinks per day if you're biologically male.[23]
- The National Institute on Alcohol Abuse and Alcoholism in the U.S. defines 1 drink as of beer, of wine, or of distilled spirits.[24]
- If you're dependent on alcohol or worried that you might be drinking too much, reach out to your doctor. They can help you cut back or quit safely.
- Steer clear of cigarettes and tobacco to avoid damaging your body. You probably already know that smoking is terrible for your lungs, but it can also harm your body in a huge variety of other ways. In fact, it can reduce your muscle mass and sap your strength, making it much harder to keep in shape![25] If you smoke, make a plan to quit for the sake of your health.
- It can be extremely difficult to quit smoking. If you're struggling, reach out to your doctor for help. They can recommend effective quitting strategies or even prescribe medications that can help.
- Keep sitting to a minimum. Whether you're working a desk job, driving for long hours, or just unwinding in front of the TV, it's easy to spend way too much time sitting around. Unfortunately, spending many hours a day sitting can put you at risk of developing health problems, so look for excuses to get up and move as often as possible—even if it's just a 5-minute walk around the room every hour or so.[26]
- Even if you can't (or don't want to) go anywhere, try to stand up whenever you can. For instance, you might try using a standing desk at work, have breakfast standing at your kitchen counter, or stand up and stretch your legs while you watch TV.
- To get your blood flowing and prevent injuries, always warm-up for 5-10 minutes before you start exercising. Dynamic stretches, such as lunges or high kicks, are a great way to warm up your muscles before a more intense workout.[27]
- Be kind to yourself if you slip up or don't meet a goal. Staying in shape is a life-long process, and you're bound to have occasional setbacks. Just do your best to get back on track as soon as you can.
- Some types of high-intensity cardio exercises build the same types of muscle fibers as weight training. Get the benefits of both kinds of exercise at once with workouts like running, swimming laps, jumping rope, or even doing some heavy yard work (like shoveling the driveway or hoeing a big garden patch).[28]
[Edit]Warnings - It's normal to feel a bit of a burn in your muscles after intense exercise. But if you're in pain or you think you've injured yourself, stop whatever you're doing and talk to your doctor. Trying to "walk it off" or play through the pain can make the damage worse.[29]
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Make Oil Paint Drip Posted: 28 Nov 2020 08:00 AM PST Most artists reach for acrylic paint to make drip effects, but it is possible to make oil paint run. As long as you're working with oil paint while it's still wet, you can spray, brush, or pour solvent onto the painting to get your desired effect. To get widespread or abstract drips, spray your canvas with turpentine. If you'd like a little more control over where the paint runs, mix the paint with extra medium and brush it on the canvas. For a rippled effect, pour the paint on the canvas and tilt it. Any of these techniques are great for creating backgrounds or abstract designs. [Edit]Spraying Turpentine on a Painting - Hang your canvas and create an oil painting. Put your canvas in front of a drop cloth or set it on an easel. If you're using an easel, hang a drop cloth behind it so you don't damage the wall. Set the painting up so it's at a 90- to 1200-degree angle and create any style of painting that you like. For a modern or abstract painting, make large horizontal bars of color.[1]
- You could also paint a subject or landscape. Keep in mind which area you'd like to add a dripping effect to. For example, you might paint a large window with panes so you can spray and create raindrops on it.
- Fill a spray bottle with turpentine and set a drip tray below the canvas. Set a funnel onto a spray bottle and pour in turpentine to fill it at least halfway. Screw on the spray top so it's ready to use. Then, put a plastic tub or container under the canvas to catch the turpentine and oil paint as it drips off of your canvas.[2]
- Work in a well-ventilated space or outdoors to minimize breathing in the fumes. If you get turpentine on your hands, wash them thoroughly with soap and water.
- If you prefer, work outside against a fence or shed. Then, you can spread drop cloths on the ground to absorb the mess.
- Spray the painting with turpentine to make the paint run. Turn the spray bottle nozzle tightly to the right to make a narrow, strong burst of turpentine or loosen the nozzle to the left so you get a broad misting of turpentine on the canvas. Stand in front of your oil painting and spray near the top so the paint begins to drip and run. Step back if you want gradual dripping or move closer to the canvas if you want the paint to noticeably run.[3]
- Experiment with spraying your painting until you get the effect you're looking for.
- Dry the painting completely before you move it. Don't take the painting down or off of the easel right away since this could cause the wet paint to run in unexpected ways. Instead, leave the painting to dry for at least several days before you move it.
- If you painted inside a studio, keep the window open for ventilation.
[Edit]Brushing on Thinned Oil Paint - Create an oil painting that you'd like to have a dripping effect. Although you could make a small section of the painting look like it's dripping, this is a great technique for making a dramatic style over the surface of a painting. Make your painting and be prepared to add the dripping oil paint while your painting is still wet.[4]
- Applying a dripping glaze to a portrait gives it a modern or contemporary feel. It's also great for landscapes where you want a wet or blurred effect, such as a rainy street.
- Mix medium into oil paint until it drips from the end of your brush. Choose which color of oil paint you'd like to have dripping and squeeze it onto a palette. Then, dip a paintbrush or palette knife into your choice of medium and mix it into the paint. Keep adding a few drops of medium at a time and stop incorporating it once the paint looks runny.[5]
- Light drying oil that contains purified linseed oil and turpentine is a great medium for this method. The turpentine thins the pigments in the oil paint so your thinned paint drips on the canvas easier.
- Dip a brush into the thinned paint and spread it across the top of your painting. Set your painting up on an easel and dip a clean paintbrush into the thinned paint. Slowly brush across the top of your oil painting while it's still wet and press firmly so the paint runs down the painting.[6]
- Let your oil painting dry completely before you hang or varnish it.
- If you'd like to make just 1 area of the painting look like it's dripping, use a smaller brush and paint along the top of that space. Paint just along the bottom edge of storm clouds if you want to create a rain-like effect below them, for instance.
[Edit]Pouring the Paint and Tilting the Canvas - Prime your canvas with gesso and let it dry. Before you start oil painting, brush an even layer of gesso across the entire canvas. Then, let the canvas dry for as long as the gesso specifies. Usually, this takes at least a couple of days.[7]
- The primer prevents the acidic paint from destroying the surface of the canvas.
- You can use oil-based or acrylic gesso depending on what you have in your studio. Keep in mind that oil-based gesso will last longer than acrylic gesso.
- Put equal parts oil paint, liquin, and paint thinner into a small cup. Get out a package of small disposable cups. You'll need 1 cup for each color you want to use on the canvas. To mix a color, pour equal parts of oil paint, liquin, and paint thinner into each cup.[8]
- Liquin is a medium that helps the oil paint dry faster.
- Use turpentine or odorless mineral spirits for your paint thinner, since both of these make the paint drip easier.
- Stir the mixture until it's smooth and uniform. Use a palette knife or the end of a paintbrush to mix the oil paint with the liquin and paint thinner. Keep mixing until the paint is thin and you don't see lumps of pigment.[9]
- You could stir the mixture with your paintbrush bristles, but this can clog the bristles with paint.
- Pour coin-sized amounts of the mixture onto the flat canvas. Spread a drop cloth or old sheet on your work surface and lay your primed canvas flat on it. Slowly pour a coin-sized amount of the thinned paint directly onto the canvas. If you want to cover the entire canvas to make a background, pour the oil paint about every across the surface. You can use different colors or a single shade.[10]
- For example, if you want to make a background for an ocean, use different shades of blue.
- If you want to make just a portion of the canvas look like it's dripping, pour a tiny amount of the oil paint on that space.
- Tilt the canvas up to make the paint run. Hold the canvas by the sides and tilt one side up so the paint begins to run in the opposite direction. If you want a slight dripping effect, tilt it up about 20-degrees. For really noticeable streaks, lift 1 side of the canvas up to a 40-degree angle.[11]
- You can try this effect on any side of the canvas. If you're making an abstract oil painting, play around with tilting all of the sides so the paint drips and runs in all directions.
- Dry the painting for 1 week. Since you used liquin in the thinned oil paint, your painting won't take as long to dry as traditional oil paintings. Lay your painting flat in a well-ventilated room and let it dry completely. Then, you can hang your painting or oil paint onto your new background.[12]
- Experiment by layering more oil paint on your canvas. You could paint a setting sun onto your background of waves, for instance.
[Edit]Playing Around with the Dripping Effects - Try all of these techniques on a single canvas. The important thing when making oil paint drip is that you experiment and enjoy yourself. To feel comfortable with these techniques, take a canvas and paint a few streaks of color across it. Then, try different oil-dripping techniques side-by-side to see which styles you like.[13]
- You might find that you'll use certain drip effects for different parts of your paintings. For example, you could pour and tilt paint to create a background. Then, you can drip thinned oil-paint over it for an expressive painting.
- Drizzle thinned paint onto canvas to create a painting like Jackson Pollock. Although Pollock used acrylic paint in his famous abstract expressionist paintings, you can make a similar effect with thinned oil paint. Choose 2 or 3 paint colors to thin with a light drying oil. Make it thin enough to drip off of your brush. Then, to mimic Pollock's style, lay your canvas on the floor and load a brush with paint. Let it drip onto the surface or flick it to make the paint splatter.[14]
- Don't limit yourself to using paintbrushes! Experiment with squirting thinned paint out of a turkey baster or use a stick to flick the paint.
- Pollock also poured and drizzled paint on his flat canvases. Play around with lots of techniques to create your own abstract design.
- Pour oil paint and tilt the canvas to make a background for a landscape painting. It's easy to assume that watercolor makes the best background for an ocean or sky, but try the tilting effect using oil paint. Pour thinned oil paint onto your canvas and tilt it around so it begins to run or ripple. Once the oil dries, go back with your oil paints and paint over the drippy background you laid down.[15]
- To make a fun abstract painting, just keep turning and tilting the canvas without trying to make a recognizable image.
- Spray turpentine on any painting to create a cool, abstract effect. Start by making a painting in any style. Paint a landscape, still life, or minimalist image with just a few colorful shapes, for instance. Then, take a spray bottle of turpentine and spritz it over the entire canvas until the paint begins to run.[16]
- The artist George Oommen frequently uses this technique to make sunlight on water or tropical settings in his paintings.
- To get the best drippy effect, try a dripping technique before the oil paint has a chance to dry.
[Edit]Warnings - Always ventilate your space when working with solvents. Open windows and turn on a fan to circulate air in your room.
- Avoid mixing more than 1 part of solvent to 1 part of paint or you'll remove too much of the pigment's binding properties. This means that when your painting dries, the pigment will crumble or you could wipe the pigment off of the canvas.[17]
[Edit]Things You'll Need [Edit]Spraying Turpentine on a Painting - Drop cloth
- Canvas
- Spray bottle
- Turpentine
- Plastic tub or container
- Easel, optional
[Edit]Brushing on Thinned Oil Paint - Painting
- Oil painting
- Palette
- Paintbrush
- Oil paint
- Medium
- Palette knife, optional
[Edit]Pouring the Paint and Tilting the Canvas - Canvas
- Paintbrushes
- Oil paint
- Liquin
- Paint thinner
- Paint palette
- Drop cloth
- Small disposable cups
[Edit]References |
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