What you Risk with an Inactive Lifestyle

What you Risk with an Inactive Lifestyle

This blog is a guest post by Ruby Joanne

Despite the barrage of fitness influencers and wellness coaches on our social media feeds, unhealthy habits still persist in America. According to a CDC report, only 23 percent of Americans spend enough time exercising for it to have a positive impact on their lives. This is especially alarming since this means that the majority of the population is at risk of developing health conditions associated with an inactive lifestyle.

On top of this, the prevalence of unhealthy food and inaccessibility of nutritious options is also causing obesity rates to skyrocket in recent years. Combined with lack of exercise, this makes for a truly harmful combination for men and women in America.

While these statistics are indeed disturbing, various health organizations and institutions have been ramping up their capabilities to treat health issues due to sedentary lifestyles. This has led to a demand in specialists, especially at a nursing level, who have expertise in this area of healthcare, and one way this demand is being met is through online BSN courses. Nurses who pursue an online RN to BSN degree are qualified to not only work in hospitals and practices, but also home healthcare settings where they will be able to advise and treat those with sedentary related health issues. Yet while this assistance may help a select few it is a macro-solution, as well as being a costly solution. On the individuals' side, it's equally important to do their part in promoting a healthy lifestyle. They can start by staying educated on the harmful effects of being sedentary or inactive. Here are a few risks to be aware of.


Like we mentioned, you become more prone to becoming overweight or obese because of physical inactivity. Since you cannot burn a significant amount of calories from staying still, your metabolism will be affected and your body won’t be able to break down sugars and fats properly. Not making an effort to keep your weight down by staying active increases your risk for high cholesterol, high blood pressure, heart disease, and stroke. For this reason, it's important to monitor your weight regularly. That way, you can tell whether your exercise regimen is working and be aware of weight gains that could possibly snowball into another health issue.

Heart Disease

Everyone knows that the heart is also a muscle. As such, it needs exercise to stay healthy and function properly. Lack of cardio workouts can lead to poor circulation, raise your risk for cardiovascular disease, and make you more prone to high blood pressure. You don't need to sign up to a fancy gym to do cardio exercises. Many cardio exercises such as jumping jacks, jogging, and swimming don't require any complicated equipment.

Mental Health Problems

A sedentary lifestyle can negatively impact your mental health. Indeed, studies show that an inactive lifestyle increases your risk of developing mental health problems — such as anxiety and depression. This may lead to an especially dangerous cycle that's hard to get out of, as physical inactivity is often a marker of depression in various age groups. If you're worried about your mental health, it's best to set an appointment with professionals such as psychiatric therapists or counselors. These mental health professionals can help you work through your mental health issues and guide you to a healthier lifestyle.


Diabetes is a chronic disease that occurs when your blood glucose is too high and your body fails to make enough insulin. As a result, glucose fails to reach the cells in your body and cannot be used for energy. Your risk for diabetes increases if you fail to maintain a healthy lifestyle. On top of integrating exercise into your daily routine, you need to avoid sitting still for too long — as this can further increase your risk of developing diabetesAside from having an active lifestyle, be sure to limit your intake of sugars and refined carbohydrates as these can put you on the fast track to developing diabetes.

Muscle Weakness

One of the most common causes of muscle weakness is lack of use or deconditioning. If you fail to exercise and keep yourself moving, the fibers within your muscles will be partially replaced with fat. This means that muscle wasting will occur. Through regular and sensible exercising, you can quickly reverse this condition and gain back the muscles and strength you’ve lost. To build muscle, you can consult with a fitness instructor who can craft the best exercise routine that's fit for your lifestyle and capabilities.

In general, it’s important to engage in a healthy and active lifestyle if you want to live your life to the fullest. So why not start now? If you want to learn more on how to stay healthy, improve your sleep, or keep yourself productive at home, be sure to have a look around our blog.

Article authored by Ruby Joanne
For the exclusive use of marceyrader.com

Being app-crazy isn’t productive

Being app-crazy isn’t productive

Would you rather listen instead? Click here for the 1-minute recording

Do you download new apps weekly or even daily? Do you even know what half of those apps on your phone are? Being app-crazy isn't productive.

Whenever I hear someone say they can't find a good app, I ask how many different apps they've tried. Chances are, it's a LOT, and that's one of the problems. If you have something you like, don't get FOMO (Fear Of Missing Out) and download something new just because your friend thinks it's the best. If you read an article that your favorite celebrity uses Runkeeper or your super-productive mentor uses ClickUp it doesn't mean that it will make you a better runner or more organized. Apps and software are individual. What works for one person may not work for another.

The biggest problem I see? People not sticking to a new app or program long enough to decide if it really works. Stick with it for a month and see before downloading the next new thing.

Stop being App-Crazy and COMMIT.

It may seem harmless to download apps all the time, especially when they are free or $1.99. Still, the cost to you in lost productivity switching back and forth, learning new systems, and trying to remember which app you typed that list into is priceless. If there isn't a problem you're trying to solve, keep it off your phone. The simpler the better.

App Monogamy. It's safer, cheaper, and will show you long-term love.

19 Ways You Can Keep Yourself Healthy During Covid-19

19 Ways You Can Keep Yourself Healthy During Covid-19

This is a guest post by Charles of Sleep Matters.

The Covid-19 pandemic has shook the whole world and has been a massive health crisis over the past several months. It has been hard for those who have been affected, and frankly, it is still hard even though measures to secure our health status are already starting to shape up.

Thinking about the Covid-19 pandemic can increase your anxiety levels. So instead of thinking about how the pandemic has kept you stuck at home, get this opportunity to keep yourself healthy amidst this global crisis. Here are ways on how you can keep yourself in great shape during Covid-19.

1.Stay active

An active lifestyle is among the best ways to keep health at its best. If you have been going to the gym in the past, staying active is no feat. But if it has been hard for you to start an exercise routine, start small but maintain the routine for days. You can do yoga, aerobic exercises, weight and resistance training, and jump rope to stay active.

2.Get yourself hydrated

Water is an essential drink that you need to adequately maintain in this pandemic. Keeping yourself hydrated keeps your weight healthy, eases your digestion, maintains a great amount of energy level, and it keeps your skin and mind clear. The recommendation of 6 to 8 glasses of water is stressed, especially in these times. 

3.Have adequate sleep

The right quality and quantity of sleep will keep yourself healthy. It boosts your immune system and it resets your body for the day. A good sleep is also great to refresh your mind.

4.Cook for yourself

Cooking for yourself is a good way to be more mindful of the nourishment you give yourself. It sets a fresh mindset on what you eat, and it is also a good way to train your cooking skills.

5.Restart a new diet

One of the best ways to up your nutrition is through restarting your entire diet to a healthier one. Be mindful of your fat and salt intake. Weigh yourself for now and revamp your eating habits if needed. Choose the healthier options as you do the groceries, and lower down your consumption on processed food.

6.Get your day going with a good breakfast

Start your day with a complete breakfast. This may be an overlooked routine, but sipping a warm cup of coffee, having a complete morning meal, and setting your time off the regular rush can be life changing.

7.Do meditation or relaxation

Reduce the stress and anxiety that Covid-19 has brought. Take a portion of your day off with meditation. There are a lot of meditation tips and exercises designed to strengthen the mind, and this is an essential part of keeping your overall health in good shape.

8.Amp up your immune system

Don’t forget to take your vitamins to amp up your immune system. Taking your recommended vitamins will boost your body’s defense against the virus.

9.Build a hand washing routine

Hand washing is an excellent defense against the virus, and is scientifically proven to reduce its transmission rates. If you aren’t used to hand washing most of the time, now is the best time to practice a good hand washing routine with soap and water for at least 20 seconds.

10.Clean up your space

Cleaning can be therapeutic. It gives you the chance to declutter your space, and a cleaner area is a refreshing way to keep yourself healthy.

11.Read a good book

Take your mind off the current Covid-19 events and get yourself immersed in a good book. Reading is a fruitful way to spend the day; and it makes your mind wander in some place completely different from the present.

12.Watch a feel-good movie

One way to keep your mental status afloat is through watching something that will make you feel good. Movies like sitcoms or rom coms are light, and they distract you from the current situation. Watch a few of these films in your favorite streaming providers.

13.Start a new hobby

If you are bored with your current daily chores, try a new hobby. Painting, reading, calligraphy and solving puzzles are among the hobbies you can try while stuck under the pandemic.

14.Establish a skin care routine

Part of self-care is skin care. Everyone has skin and it is best to establish your skin care routine when you have an ample amount of time. 

15.Stay connected with your loved ones

A way to keep a healthy mind is by knowing that your loved ones are safe. Stay connected with your closest friends and family members.

16.Wear a face mask

Wearing a face mask has been proven to reduce the transmission of viral agents when going outside your home and when having to deal with other people. It prevents you from getting the virus and it also protects the people around you.  

17.Let go of social media that isn’t good for your mental health

It is often better to let go of what stresses you out. If the local news or some social media posts have been disappointing, and if it adds more stress than valuable information, cut some time down. You can also do a social media detox to focus more on yourself than what the world is up to.

18.Manage your health care visits

Many countries have imposed lockdowns and have made people stay indoors. If you have a scheduled trip to the doctor, plan ahead on when it should be rescheduled in accordance with the rules of your locality. You may also do teleconsultations to avoid going out, but still get the right medical advice in time.

19.Don’t neglect your current health status

There are some pre-existing health conditions that may predispose you to getting the coronavirus. Continue taking your maintenance medications. Those who are immunocompromised should take more precautions and should be vigilant in keeping themselves away from sickly people.

Keeping yourself healthy can be a challenge. And being able to do so a privilege, especially during the time of Covid-19. If you are fortunate enough to have options on keeping yourself in good shape, take this opportunity to be more mindful of what you eat, what you do, and be consistent about the things that make you feel good inside and out.


  1. https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/cloth-face-cover-guidance.html
  2. https://health.mil/News/Articles/2020/05/22/COVID-19-lifestyle-tips-to-stay-healthy-during-the-pandemic
  3. https://www.beaumont.org/health-wellness/blogs/tips-to-boost-your-immune-system-during-the-covid-19-pandemic
  4. https://swhr.org/tips-for-staying-healthy-during-a-pandemic/
  5. https://www.circlehealth.co.uk/news/maintaining-a-healthy-lifestyle-during-covid-19

Charles Vallena Headshot

About the Author

Charles is the editor-in-chief at Sleep Matters. He manages a team of sleep experts who provide researched insights, guides, and reviews on the best mattresses online. Follow SleepMatters on Facebook here.

Does Better Sleep Improve Daily Performance?

Does Better Sleep Improve Daily Performance?

This is a guest post on better sleep by Erick.

Do you constantly feel sluggish whether you’re at work, school, or gym? I’ve had to deal with this issue in the past, and at first, I thought I needed to stay focused or eat healthier. It turns out the problem was I simply wasn’t catching enough Z’s at night. Besides that, easy fixes include something as simple as the best mattress to pick from.

That’s right! Just improving your sleep environment can help to prevent you from tossing and turning at night. Simply adding a new memory foam topper or latex foundation mattress can be just as effective as reducing stress, ditching caffeine, or turning down your thermostat at night. This can help you with your daily performance. 

Big Health Benefits from Sleep

Sleep experts generally recommend that adults get about 7 or 8 hours of sleep most nights. This can provide a wide range of health benefits that are worth noting. 

We all know from personal experience that lack of sleep can cause us to feel groggy, sluggish, and moody. However, the problem is modern society often sees sleep deprivation as the norm to make us more productive. In fact, it can have the opposite effect.

Sleep and Physical Health

Sleep can provide you with many physical benefits. Studies show that many physical functions of the body are improved through slumber. In fact, sleep affects nearly all tissues of the human body, according to the National Institutes of Health (NIH). This includes factors like:

  • Blood pressure
  • Heart health 
  • Breathing
  • Appetite
  • Growth hormones
  • Stress hormones
  • Immune system

For example, while getting more shut-eye can help you recover from a cold, it can also help to prevent you from getting one from the get-go!

If you don’t sleep enough, your physical health is also at risk of various health conditions. They include the risk of obesity, infections, and heart disease. 

Sleep and Mental Health

Besides improving your physical health, your mental health can also get a boost with a full night’s sleep. This includes different factors like:

  • Reflexes
  • Focus/Concentration
  • Attention
  • Judgment/Decision-making

These mental functions not only can improve your work performance and gym workouts but also keep you alert while driving a car, for example. 

Sleep Deprivation and Its Weird Effects on the Mind

Sleep and Work Performance

If you catch yourself feeling tired all day, experiencing “brain fog” or dozing off while doing desk work, then you might be showing signs of sleep deprivation. Studies show that this can not only affect work performance, but also cost your company money, and even affect the national economy.

Past Polls

Sleep deprivation and its effect on work productivity is a major problem. Worldwide about half of adults don’t get enough sleep, according to the World Health Organization (WHO). Meanwhile, a 2008 poll discovered that nearly 30% of American workers reported that during the previous month, they had become sleepy or fallen asleep while on the clock. 

Meanwhile, the same Sleep in America poll learned that over 25% of workers reported that their daily

work activities were negatively affected by daytime drowsiness. People who worked 50+ hours per week or multiple jobs were affected the most.

Heavy Workloads and Less Sleep

When people have a long to-do list at work, they often start sacrificing sleep quality in an attempt to deal with things like busy work schedules. Over time the situation can even start affecting people’s free time and mental health.

It’s quite common for people in the medical field to experience sleep deprivation. Studies show that when on-call medical professionals work all night, they experience 2x more attention failures and make 300% more medical errors. 

Sleep and School Performance

Research shows that sleep deprivation can also affect students’ academic performance. If you’re a high school or college student, you should consider steps to improve sleep quality, like taking the time to pick the right mattress for your good night's sleep. It’s possible an old mattress, among other factors, could be preventing you from getting enough shut-eye.

Teens and Sleep Deprivation

Various studies show that lack of sleep can affect various mental skills, which are related to students’ learning, including attention, focus, and memory. 

A Sleep in America poll (2006) found that 45% of adolescents slept less than 8 hours per night, according to the Sleep Foundation. Meanwhile, it’s recommended that teens get 8 to 10 hours of sleep nightly.

Sleep and Athletic Performance

Studies also show that lack of sleep can affect athletic performance. Getting a good night’s sleep can improve factors like speed and accuracy, while sleep deprivation can have the opposite effect. 

Athletes and Sleep Needs

Not sleeping enough can affect athletes more than non-athletes because they tend to need more than the average 7 to 9 hours of sleep nightly. 

Athletes are constantly pushing their bodies to new limits. This also requires them to get more sleep after tough practices. They generally need about one more hour of sleep than usual. Options include going to bed one hour earlier than usual or taking a power nap during the day.

Sleep and Recovery

Athletes, weightlifters, and bodybuilders require more sleep so their bodies can repair and recover. So if they don’t sleep enough, this can affect the process and prevent them from performing optimally at practice or games. 

Athletes also have to deal with factors that can further affect their ability to sleep well. They include early morning practices, late evening games, and road trips to away games. 

The good news is athletes can take steps to make sure lack of sleep isn’t affecting their performance:

  • Follow a sleep schedule every day 
  • Get used to your new setting when traveling
  • Reduce caffeine
  • Avoid sleep medications


Studies show that sleep deprivation is having a tremendously big impact on people’s performance at work, school, gyms, etc. It’s critical to learn the warning signs that you’re experiencing a lack of sleep.

If you get bad scores on work evaluations or low grades on report cards, it might be time to consider solutions like the best mattress to pick from. Simply using a new mattress might help you achieve peak performance in your day-to-day life. 

About the Author


Erick is a writer at ID-MAG. An enthusiast and expert when it comes to sleep products, Erick dedicates a lot of his time reading, researching, and reviewing about both traditional and emerging sleep brands that manufacture varied types of sleep products – from eco-mattresses, smart pillows to cooling sleep systems, Erick has probably reviewed them all. Erick also finds sleep especially important since he juggles a small business which he runs from home, makes sure he spends time with his daughter and he also writes during his spare time – you can definitely see that he needs a great forty winks all night, every night so he’ll make sure that you get great sleep, too!

Sleepphones Effortless Product Review

Sleepphones Effortless Product Review

I'm a big fan of the AcousticSheep SleepPhones, marketed as pajamas for your ears. When my Classic version finally gave out after several years of almost-nightly use, rather than replace the cord, I decided to try the Simple wireless version (review) and then switched to the Effortless.

Acoustic Sheep Effortless SleepPhones Review

Key Features:

  1. Easily pair/sync with smartphone
  2. Wireless Range: 15-30 feet (5-10 meters) for easy connectivity
  3. Rechargeable Battery Life: Up to 10 hours
  4. Ultra-low power, safe RF emissions
  5. Removable speakers in a hypoallergenic, machine washable fabric headband
  6. Breeze headband can be worn for exercise

To buy your own AcousticSheep SleepPhones visit this link* and use the code sleepwell for $10 off the first SleepPhones headphones purchase ($39+, one per person, excludes gift cards).

*affiliate link which gives me a commission at no extra cost to you


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