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

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.

3 Ways Good Sleep Can Make You More Successful at Work

3 Ways Good Sleep Can Make You More Successful at Work

Wake up, sleepyhead!

It’s not even lunchtime yet and you’re fading fast on us. Guess you shouldn’t have stayed up until 2 AM binge watching that one show you found on Netflix you can’t seem to remember the name of right now, huh? Why is that, anyway?

Because you’re tired. Lack of sleep – or falling into the terrible clutches of what’s known as “sleep debt” – is one of the biggest hazards facing productive worker bees in the capitalist hive some of us were born into.

When you’re sleepy, you’re not going to feel up to the task of tackling the endless flood of paperwork that the working world’s axis spins on. Instead, you’ll feel like crawling up into a ball, praying for the world to go away for just a few more hours.

Trust us. We’ve been there – and it’s not a fun place to visit. Being tired at work not only puts a damper on your mood, it affects the people around you as well.

Your co-workers (or, worse yet, your boss) are more likely to come up and do that annoying thing where they ask you if you’re “feeling okay”. Ugh. The nerve of them.

Why is it that a good night’s sleep (which is described in great detail in the Sleep Advisor), is so important to have a productive day at the office? Being big sleep fans ourselves, we decided to look further into the matter and come up with a list of ways that an adequate amount of rest makes you more successful in the workplace.

It repairs your brain.

Did you know that sleeping repairs your mental processes and cleans up your neural pathways? Yes, there are good reasons why we absolutely have to go to sleep at night, and this is one of them.

According to Dr. Maiken Nedergaard, co-director of the University of Rochester Medical Center's Center for Translational Neuromedicine in Rochester, N.Y, sleep is necessary to clean out the toxins and unnecessary memory information from the brain.

“The brain only has limited energy at its disposal, and it appears that it must [make a choice] between two different functional states — awake and aware, or asleep and cleaning up,” Nedergaard was quoted as saying. “[It’s like] having a house party. You can either entertain the guests, or clean up the house, but you can't really do both at the same time.”

And we all know that a messy house isn’t welcoming for all your friends and their plus ones, now is it?

When you get a decent amount of mandatory unconscious time in at night, your brain will be more open and susceptible to the programming – er, the data that you need to absorb in order to function properly at work. Makes sense, right?

People will like you more.

Take it from us: being grouchy isn’t cool unless you’re a cute, fuzzy puppet who lives in a trash can. This is especially true in the workplace, where your colleagues are more likely to pick up on your, um, “negative aura energy”, man.

Getting better rest will make you charismatic, which means you won’t be a lot less likely to glare at people around you without actually meaning to. A study performed at the University of Washington discovered that tired people are more likely need to participate in what’s known as “emotional labor” – i.e. faking emotions – which turns other people off.

Being an “emotional laborer” expends a great deal of energy, especially when you’re trying to appear happy or excited. “Surface acting” is the most common type of emotional labor.

Otherwise known as “grinning and bearing it“, this is the state where you are insisting that you’re ”fine“ to people when, in reality, you feel like pulling the covers over your head and wish they’d stop asking you how if you’re feeling okay.

So if you want to seem less crabby and more naturally charismatic at work (and not snap passive aggressively at your team member in an email chain), 6-8 hours of nice, restful sleep will benefit you in the long run.

It helps you out physically.

Sleeping more doesn’t just help your brain out in the middle of the night when you’re off wandering around somewhere in the land of slumber. It also helps your body take care of itself physically. It also boosts your immune system, keeping you healthy and less accident prone due to fatigue or lack of focus.

Sleep also reduces cortisol, the hormone that causes stress, which will tax your body as well. The less of that you have, the fewer deadlines will seem to be like the apocalypse to you, and the better you’ll feel when you’re plugging away at whatever it is that you do at work. (We don’t want to assume anything.)

That’s all we’ve got for you now. We hope this will encourage you to get to bed on time tonight for once, you crazy party animal.

Need some sleep inspiration? Marcey discusses the importance of sleep in managing chronic illness and Hashimoto's Disease on two recorded webinars, found here – Work Well Play More Webinar Series.


This is a guest post from Sarah Jones of Venice Beach, California. She loves yoga, meditation, cycling and walking her dog Monty by the sea…or rather, having him walk her!! She has a mild obsession with anything related to sleep, which is what she blogs about regularly and is often chastised for poking her nose into her friends’ sleeping habits. She now knows better than to tell her image-conscious friend that she looks “a bit peaky” before asking her what she typically eats as a bedtime snack! Sarah takes her own advice on board as much as possible and has been laptop-free in bed for the past year. And she’s never slept better!

Why Eating Clean Can Boost Job Performance

Why Eating Clean Can Boost Job Performance

 What's this eating clean thing all about? We all have certain goals at work. Maybe you want to knock a presentation out of the park. Or perhaps you want to score a big new client. Or you might just want to get through the day and feel better about work—mentally, physically, emotionally.


Tips for Restorative Sleep Infographic

Tips for Restorative Sleep Infographic

Far too many of us are trapped in a vicious circle with no restorative sleep and we don’t even realize it. If you’re one of the nearly 50 percent of American workers kept awake at night by anxiety over work, you’re most likely feeling the effects. When anxiety about our jobs prevents us from getting the right amount of sleep, it carries over into the next morning. That feeling of listlessness and fogginess can make it difficult to keep up with all of the tasks we have to do at work each day. In turn, that means we can fall behind in our tasks, which leads to more anxiety. More anxiety means more trouble sleeping, and the cycle repeats itself over and over again.

Even if stress and anxiety created by your job aren’t keeping you awake at night, chances are you’re still not getting the proper amount of sleep. That’s because our media-centric society and mobile technology have infiltrated every aspect of our lives. It’s far too easy to spend the last few minutes before going to bed scrolling through your social media pages or watching videos. As a result, we end up overstimulating our brains at a time when we should be giving them a chance to wind down and relax. Many of us also ignore the advice of doctors and stay up too late to binge watch TV shows or do other activities.

Can we power through it?

Although not getting enough sleep might seem like nothing more than a minor annoyance that we can simply “power through” the next day, the truth is, it’s a serious problem. Consistently failing to get the seven to nine hours of deep, restorative sleep we need each night does more than leave us feeling worn out the next day — it puts us at risk for health issues. Sleep is your opportunity to allow your body and mind to rest and recharge, and depriving your body and mind of that opportunity means they don’t have a chance to get some important work done. Bad sleep habits can open the door to health issues ranging from obesity to diabetes to heart disease. For this and many other reasons, practicing good sleeping habits is essential.

The most important sleep habit you can practice is getting enough hours of sleep, and being in bed at the same time every night. It’s also a good idea to unplug from electronic devices ahead of your bedtime to give your mind a chance to unwind. These and other tips for getting good, quality sleep are contained in the guide below, so review it and get out of the vicious circle that’s holding you back at work.

Tips For Restorative Sleep created by Virginia Spine Institute

The Secret Shame of High Performing Professionals

High Performers can produce, no doubt about it. The amount of productivity and results that comes out of a high performer is impressive. Crank it out and getter done. Boo-yah. Drop the mic.

But like most things, there’s more to the story and something always deeper than the surface. The reality is others see our “on stage” not our “back stage”. People simply don’t see the toll that not resting is doing to us physically, mentally, and emotionally. Or at least yet.

This is a guest post by Bryan Paul Buckley.

According to a recent Gallup poll, 40 percent of all American adults are sleep-deprived, clocking significantly less than the recommended minimum seven hours of sleep per night. (Source: The Sleep Revolution by Adrianna Huffington)

My assumption, since this used to be me, is many high performers sleep far less than seven hours, especially of “quality sleep” on a consistent basis and simply don’t stop to rest. It’s a necessary evil.

The reality is many High Performers secret shame is they simply don’t know how to rest.

This is my confession. I’m Bryan Paul Buckley. I’m a high performer, and I don’t know how to rest.

And it’s also the confession of many others. We’re in this together if we’re honest.

We’re good at projecting everything is okay. And who will question us with the result we’re putting up?!

I feel like a high-performance car which looks great on the outside, even impressive on the inside but just don’t open the hood!

I constantly run my RPMs in the red and my gas tank on fumes all the while putting in cheap gas, avoiding maintenance, and God forbid I need a repair which then better be quick and cheap as possible.

Just get me back on the road, man! Can you relate?



    High Performers are highly skilled at minimizing anything that slows them down. We say the following comments:

    • Rest is a waste of time
    • I don’t really need as much as everyone else
    • I’ll sleep when I’m dead (even Bon Jovi titled a song by that name!)

      Sadly, it often results in mentally belittling others who do rest. We judge, and when we do, we feel better about ourselves as a result.
      Been there, done that? C’mon, man. I know there are more people out there doing this than me.


    High Performers have a unique gift of always being busy. Every moment is calculated and used to produce results. Not slow down. And as a result, we’re always on the move.

    We act like we’re allergic to rest or it’s the girl in high school that has a “great personality” your friend says you just have to meet. Uh… no thanks.

    Sadly, we fill our schedule, so rest doesn’t even have a chance. I’ve mastered this one. I can fill my time to push rest out of even the realm of possibility. Who can question me with my results? (can you say masking?)

    And I’ve paid the price for it. The Energizer Bunny who lost his energy only to finally figure out the Energizer Bunny actually uses rechargeable batteries. Who knew?

    I can tell myself half-truths all day long on why rest is optional for me. Here are some of my go-to statements then the actual full truth:

    • I have too much to do to rest (which ironically is my choice and I could choose to slow down and the world not end)
    • It’s my current season of life and won’t always be this way (but I’ve made it my way of life, not season of life)
    • I’m fine with what little rest I get right now (yeah, because I don’t know what being fully rested actually feels like)

      The irony is no one seeing our “on stage” sees the mind games we play “back stage” nor would they really care. They may even like us better if we’re rested and not so driven all of the time. Imagine that.


    But the truth is many High Performers are afraid of slowing down. Whoa. Now you just got personal. I’ve come to the point of realizing just how much of my identity has been deeply found in my ability to produce results. And I can’t produce results if I’m resting, right?But that flawed thinking couldn’t be further from the truth. I can rest; I’ve just not wanted to slow down. Why? I mean, at a heart level, why am I not stopping long enough to truly rest?I was afraid of what I would find if I slowed down. Here is my truth serum of why I feared rest:

    • Would I be replaced?
    • Would I still be needed?
    • Would I like what I found when I slowed down and reflected on what was truly important to me?

      Can you relate to any of those or have you not come to a place of such honesty yet? If not, I hope this post has challenged you in this area.


I didn’t know how to slow down, unplug, relax, and truly receive the deep benefits of rest.

It simply came down to this simple revelation for me:
I know I need to but don’t know how to rest.

Not knowing how to truly rest is my secret shame and many of those High Performers I’ve met. This is solvable, productivity fans.

But the first step is accepting the secret shame of a high performer is we don’t know how to rest.

Join me on this journey to own up to it and be willing to make the necessary changes to receive the benefits of rest.

Bryan Paul Buckley is an Energy Performance Expert who helps business professionals and business travelers to leave the Exhaustion Cycle and live in the Energy Cycle. Bryan is also a speaker, coach, and the host of the Energy Edge Podcast. He’s a husband of one and father of five and lives with his tribe in the Chicago land area.

Struggling with how to eat healthy on the road?

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