Self Care Archives - Offenbachers

Invest In Your Wellness Success –20-Minutes at a Time

When life gets busy—and it always does—it’s easy to let our wellness routines become anything but routine.

And while taking some time for ourselves can be a challenge, it doesn’t have to become an afterthought. Activities like exercise, meditation and personal reflection may very well be the missing ingredient to jump-starting productivity and regaining a positive outlook on our day-to-day lives.

The next time your schedule has you feeling out-of-sorts or maybe just a little overwhelmed, remember to carve out some time for you. Try challenging yourself to one of the activities below – they’re only 20-minutes and the benefits will truly start to add up. These quick breaks are perfect for weaving into a busy schedule and will leave you feeling refreshed and ready to tackle whatever life has in store. Give it a try. Whether you make time for one or time for four, the important thing is you’re taking control by making time for what’s important. You.

Here are a few ideas to start with, but remember to choose what makes you feel the best.

20-Minute Spa Session

Give your body the renewal it craves.

Release muscle tension and relieve joint pain
Improve circulation by 102{d08558500d8945c62f975d7fb1313ca24132852f79c1e304564c6cb4e5b45d98}
Flush toxins out of the body

http://www.calderaspas.com/health-wellness/20-minute-renewal/power-water-top-5-benefits-water-immersion

http://www.calderaspas.com/health-wellness/power-warm-water

http://www.calderaspas.com/health-wellness/20-minute-renewal/live-dry-recover-wet-magic-hot-tub-hydrotherapy

20-Minute Walk, Hike or Run

Get out there and soak in the sun.

Burn 75 calories by walking just 2 mph
Reduce stress and improve your mood with the release of endorphins
Improve bone health with Vitamin D from the sun

http://www.calderaspas.com/health-wellness/20-minute-renewal/walk-little-faster-burn-lot-more-calories

http://www.tescoliving.com/health-and-wellbeing/fitness/2013/october/top-10-health-benefits-of-walking-everyday

http://www.webmd.com/depression/guide/exercise-depression

http://www.medicalnewstoday.com/articles/161618.php

20-Minute Meditation

Find a little inner peace.

Manage stress and reduce blood pressure
Improve focus throughout the day
Sleep deeper and go to sleep faster

http://www.calderaspas.com/health-wellness/20-minute-renewal/need-relax-take-deep-breath-or-several

http://www.healthandyoga.com/html/meditation/objectives.aspx

http://www.project-meditation.org/a_wim1/statistics_on_people_who_meditate.html

http://blog.bufferapp.com/how-meditation-affects-your-brain

20-Minute Yoga Session

Get in shape and loosen up those muscles.

Release muscle tension.
Build strength and gain flexibility
Reduce cytokine by 41{d08558500d8945c62f975d7fb1313ca24132852f79c1e304564c6cb4e5b45d98} to energize and boost mood

http://blogs.yogajournal.com/goodlife/archives/2011/07/5-surprising-benefits-of-yoga.html

http://www.self.com/body/fitness/2012/03/benefits-of-yoga-slideshow/7

20-Minute Mind Challenge

Sharpen your mind with brain-teasers and logic puzzles.

Improve your memory.
Develop your logic and reasoning skills
Increase focus and strengthen concentration

http://www.huffingtonpost.com/2013/09/16/improve-memory-tricks_n_3922173.html

http://www.savingadvice.com/articles/2012/05/02/1010311_11-reasons-to-do-jigsaw-puzzle.html

20-Minute Reflection

Write a story, poem, or journal entry about your day.

Enhance your memory with expressive writing
Get a handle on stress by venting your emotions
Enjoy the benefits of having a record of your life

http://lifehacker.com/why-you-should-keep-a-journal-and-how-to-start-yours-1547057185

http://www.rd.com/health/wellness/reduce-stress-through-journaling/

http://apt.rcpsych.org/content/11/5/338.full

Share these wellness challenges with your friends and family – just use the sharing icons below. What challenges will you take on? Tell us in the comments below.

Hot Tub Benefits for Your Fitness Routine

If you’re physically active like I am, I’m sure you’ve dealt with workout plateaus or slow recovery time due to sore, fatigued muscles.

If you’re facing these issues, it’s time to ramp up your total fitness strategy. And you can start right in your Caldera hot tub.

Physical benefits of hot tub use.

Water is a powerhouse for recovery. The healing benefits of water have been known since 5th century B.C. when the Greek physician Hippocrates, widely considered the Father of Medicine, documented the therapeutic uses of water (hydropathy).

As an athlete, you already know that ice applied to sore muscles will temporarily relieve pain. But did you know that the combination of full immersion, heat and targeted jets can massage and recharge your muscles?

Time in a warm spa, especially those equipped with soothing jets, increases circulation so the blood can supply nutrients to help cells and tissues regenerate.

Mental benefits of hot tub use.

By implementing better, more mindful recovery strategies into your routine, such as hot tub therapy, you’ll combat everyday stressors and the stressors that are common to athletes, such as performance anxiety.

Hot tub hydrotherapy as part of your workout regimen will add a new facet to your mind-body connection.

When you have a positive attitude, you’re likely to perform at a much higher
level, according to Dr. Michael Roizen, Cleveland Clinic’s chief wellness officer and co-author with Dr. Mehmet Oz on the best-selling YOU series of books.

In other words, a clear head plus revitalized muscles can give you the competitive edge you’re chasing.

Caldera Spa benefits.

Your Caldera Spa is specially equipped with targeted jets and optimally designed seats so you can navigate the entire hot tub, spending a few minutes at a time on all your muscle groups from the bottom of your feet all the way up to your shoulders and neck. We call this Hot Tub Circuit Therapy.

Control the intensity of your spa by adjusting the jets. Ranging from a deep forceful massage to a gentle, relaxing sensation, pick the perfect setting for you.

Overall, this concentrated attention aids in recovery between runs or games, offers you a more restful sleep, and helps release mental tension—a full recharge, allowing you to start fresh the next day.

If you have major injuries, check with a physician to find out how hot tub therapy can benefit your individual healing process.

No pain, no gain? Quite the opposite.

A healing-yet-energizing circuit in your hot tub may make the difference in your fitness regimen, allowing you to beat your personal best or reach goals you never thought possible.

What are your fitness goals? Have you tried hydrotherapy in your hot tub? We’d love to get your take!

– See more at: http://www.calderaspas.com/health-wellness/20-minute-renewal/hot-tub-benefits-for-your-fitness-routine#sthash.vR8tRDw7.dpuf

The Power of Water: Top 5 Benefits of Water Immersion

For centuries people have sought the wellness benefits of immersing themselves in water.

From the Roman baths to today’s Caldera hot tub our attraction to water continues to help us think and feel our best. Whether it’s to soothe aches and pains, or to calm a restless mind, the transformative effect of water is quite powerful.

Simple to experience, many people are surprised to discover the restorative benefits of water. While soaking in warm water, the body experiences both psychological and mental changes. As our circulation improves we begin to think more clearly.

The next time you feel tired or stressed, experience a 20-minute soak in warm water, and usher in the pure comfort of your Caldera hot tub. Here are the top-5 ways a soak will help you:

1. Lower Stress.

Busy and hectic lifestyles increase stress levels and put our health at risk. From high blood pressure to heart disease, the effects of stress on our bodies have been well documented. Soaking in a hot tub allows you to escape from daily stressors, like work and multitasking. Time reserved for yourself helps you recover emotionally and maintain a positive outlook on life.

2. Build Relationships.

Whether you have a teenager who has grown distant or you’re craving alone time with a spouse or loved one, a hot tub can be your solution. The removal of smart phones and distracting gadgets opens the door to conversation.

3. Speed Muscle Recovery.

The buoyancy of water reduces the impact of gravity on skeletal and muscle tissue, alleviating tension on the body. Combined with warmth, buoyancy in a tub of water loosens muscles before a workout, or soothes them afterward.

4. Improve Sleep.

Getting enough quality sleep is vital to our good health and well-being. The Sleep Foundation recommends developing a relaxing routine before bed. Spending time in a hot tub or hot bath prior to going to sleep will help separate the day’s activities from the night of rest ahead. Some studies suggest that soaking in hot water can ease the transition into a deeper sleep by reducing tension and stress.

5. Remove Toxins.

Soaking in warm water causes our body temperature to increase and blood vessels to dilate. The improved circulation brings in nutrients and oxygen while displacing toxins in areas of weaker flow. As the body regulates its internal temperature our pores release moisture that carries away internal chemical waste.

Thankfully, the benefits of water immersion don’t take long to achieve. A 20-minute soak can improve how you think and feel. That’s time well spent each and every day.

Can My Hot Tub Improve My Sleep?

Sleep is normally preceded by a drop in body temperature. If that’s true, how could a hot tub help?

First, soaking in a hot tub helps you relax mentally while the water’s buoyancy helps decompress your joints. Your circulation increases while your blood pressure and heart rate decreases, helping you reach a resting state. In the hot tub, your body temperature rises. Yes, rises.

What happens after that relaxing soak also helps. You maintain the sense of calm and relaxation that naturally helps you fall asleep. But now, your core body temperature begins to drop as you cool down, signaling to your body that it’s time to sleep. Whatever the science, soaking before bedtime seems to be a universal remedy for helping people sleep.

Lack of sleep can leave you feeling nervous, groggy and depressed or cause erratic mood swings. Because sleep researchers believe that insomnia can be traced to hectic, stressful lifestyles, relaxing in a spa regularly can help.

By taking a 15-minute soak in a hot tub about 90 minutes before attempting to sleep, your body temperature can drop to enable a better night’s sleep naturally without the grogginess sometimes caused by prescription remedies.

In Japan, it’s common practice to warm up with in a Furo bath in order to sleep better. A Gallup poll of a thousand respondents found that bathing is frequently used as a natural sleep aid, and a Consumer Reports survey found that a warm bath was listed as one of the most common remedies for mild sleep disorders.

Of course, there’s a disclaimer that comes with nearly any piece of advice: Individual results may vary. Try it out. What do you have to lose other than a few unwanted hours of wakefulness? What Else Helps?

Soaking isn’t the only way to help you sleep better.

Keep A Cool Room

You can assist the cooling process that helps you sleep by keeping your bedroom between 60 and 67 degrees Fahrenheit, according to the National Sleep Foundation (http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips). Your room should also be free of noise and other distractions.

Exercise

Getting regular, vigorous exercise any time of day can help you sleep better. A study at Appalachian State University also found that early morning exercise is best for reducing blood pressure and improving sleep.

Read or Listen to Soothing Music

Reading can help you shift into sleep mode, but for some people, it’s best to avoid electronic sources such as a laptop or a bright reader. The particular light emanating from the screen can activate the brain and keep you awake.

Stick to a sleep schedule, even on weekends

A regular schedule will help you establish a body rhythm and maintain a regular sleep cycle.

Avoid eating and drinking before bedtime

And avoid caffeine, nicotine and alcohol before bed. All of them cause sleep disruptions. To learn more about sleep disorders and what to do about them, we suggest visiting SleepFoundation.org and Sleep.org by the National Sleep Foundation. It may also be time to talk to your doctor.

How many nights a week do you experience restlessness while sleeping?
Has soaking in warm water helped you sleep?
What tips and tricks do you have for falling asleep?

– See more at: http://www.calderaspas.com/health-wellness/20-minute-renewal/can-my-hot-tub-improve-my-sleep#sthash.zvjakdLH.dpuf

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