OIUN

You don't have to do strenuous repetitions and sweat in the gym if you don't like it. Being active outdoors and at home can replace a good workout and help you burn calories.

Simulated video games.
You put on a helmet and you're a tennis player, space conqueror, spy, dancer, boxer, knight with a sword, and so on. In one study, people who walked, ran, and climbed on a special mat during a fantasy role-playing game moved more than if they spent the same amount of time on a treadmill. And when you play moving games, the chances of you exercising increase.

Homework
Active chores around the house are plentiful: washing the car, vacuuming, cleaning pipes, big mirrors, gathering and arranging clothes - and so on. Doing active housework for at least an hour a day will expend as much energy as a moderate workout. And an added bonus: a clean car, floors and closets.

Gardening
A great substitute for exercising in the gym with outdoor activities. Digging, crouching down to fertilize, w**d or paint tree trunks, trimming branches, walking around the garden are all worthy alternatives to squats and burpees if you spend at least 30-40 minutes in the garden. Plus satisfaction, contact with nature, creativity and a good mood. If you don't have your own plot, consider volunteering in a community garden.

S*x
While making love, you burn about 5 calories per minute, about the same as when you walk briskly. And you use about the same amount of oxygen as if you were raking leaves. Also, studies show that s*x can help prevent heart disease, but obviously only if you are in a healthy relationship.

Geocaching
If you don't know what it is yet, read on: it might be just what you've been looking for for an interesting leisure activity.Geocaching is a hiking game using GPS. Some players hide items in geocaches and leave coordinates on the Internet, while others search for treasure using a navigator. A great opportunity to run through parks, paths, hiking trails, get to know your city better, and, of course, to move around properly.

The right diet can help you reduce stress levels. What foods can help you restore emotional balance and, at the same time, make up for vitamin and micronutrient deficiencies?

Yogurt
Foods rich in probiotics are not only good for digestion, but also for mental health. This is due to the connection between the gut and the brain, which is what provides the balance between good gut bacteria, the brain itself and your mood. Studies have shown: people prone to chronic stress who included probiotic yogurt in their daily diet had less symptoms. And such people were better able to cope with daily turmoil.

Avocados
Avocado toast is not only good in photos, but it can help you become calmer. All thanks to the healthy fats and B vitamins. They can both reduce the symptoms of stress and improve your overall health. And the lack of vitamins of this group, on the contrary, can cause a depressed state, anxiety and even depression.

Blueberries
The summer season is right around the corner, so it's time to remember what berries you like (and why they are useful). For example, blueberries are rich in antioxidants and vitamin C - powerful tools for combating symptoms of anxiety and stress. Blueberries can be eaten on their own or added to probiotic yogurt and morning porridge. You can also make smoothies! All in all, there are tons of options. Choose the one you like best.

Salmon
This delicious fish is also incredibly healthy. It contains omega-3 fatty acids that are definitely worth adding to your menu. The fatty acids reduce inflammation, reduce anxiety, and help regulate serotonin and dopamine levels, which leads to an overall calming state. Salmon can be baked, fried, marinated in a lemon dressing and served with a side dish of couscous or quinoa. To make the benefits to the body even greater!

Eggs
Vitamin B12, which is found in eggs, helps improve concentration and alertness. And choline (B4) - to reduce stress levels. Therefore, you should not neglect scrambled eggs for breakfast. It is much healthier than you think.

Matcha and green tea
Green tea (as well as the infamous powdered matcha tea) is rich in L-theanine, an amino acid that can reduce stress. As it enhances relaxation and reduces the activity of stress markers. Matcha can fight the formation of cancer cells and improve your metabolism. And green tea also fights sleepiness. A great substitute for a cup of coffee in the morning.

Spinach
This vegetable also comes in handy in the fight against stress and anxiety. It is high in magnesium and B vitamins, elements that can fight your bad condition. In addition, spinach for lunch will give you a boost of energy and vigor. And this is the right thing to do when the work day is not over and you need to recover.