When we are comfortable, calm and feel good in general, we work better and are more productive. Investing time in our health is very important to combat stress and increase our wellbeing day by day. This is why it is very important to do sports, meditate, spend time in nature, listen to music or do any other activity that gives you peace.

Here are 4 steps that will help you in moments when you feel exhausted from work or any activity that requires your effort and concentration.

• With your feet flat on the floor, your hands on your thighs and your eyes closed.
• Breathe in deeply, listen to the sounds of your environment and let them pass through your mind like a gentle breeze.
• Stay in this posture for 3 minutes.

• While seated, stretch your arms up to the sky.
• Bring your hands together above your head.
• Breathe deeply, bringing the air into your abdomen.
• Take 5 deep breaths.

• Stretch your arms above your head and stretch first to the left, pulling your right hand slightly. Your gaze goes upwards.
• Take 3 deep breaths and then switch sides.
• Take your elbows in the hand of the opposite arm and raise your arms, creating a frame around your head.
• Stretch your arms out to the sides. Take 5 deep breaths.
• Bend forward and grab your feet. Stretch your lower back and the back of your legs.
• Grasp your elbows and make gentle movements from side to side.
• Breathe deeply for 8 breaths.
• Slowly stand up and place your hands on your heart to feel the heartbeat.
• Breathe deeply.

• Inhale arching your spine, looking towards your navel and tucking in your chin.
• Exhale to expand your chest and look up at the ceiling.
• Twist slightly to the left.
• Place your right hand on the opposite thigh and twist your entire torso to the left.
• Breathe deeply, facing backwards.
• Take 3 breaths and switch sides. Again, grab your elbows with the opposite hand.
• Inhale to frame your arms above your head, exhale to bring them down. Repeat 10 times.
• Place your hands on your knees. Breathe calmly through your nose, observing the changes in your body and mind.
• When you feel ready, go on with your day, with more clarity, lightness and happiness.

Human beings were not made to sit inside buildings all day. Our bodies and souls require movement and changes in environment. Spending time outdoors is very important although this becomes difficult when we live in the city and work from home (and more so in times of quarantine).

The chemical effects on our bodies caused by moving the body outdoors include:

• Increased blood flow, generating more oxygen for the entire system.
• Improved immune system.
• Increased muscle and bone strength. Increased vitamin D absorption