7 Daily Exercises to Improve Your Balance

Think you need to be a yoga pro in order to balance on one foot? Think again. Practice these exercises to improve your balance and overall confidence.

Balance exercise: Tadasana (“mountain pose”)

Tadasana, or “mountain pose,” is a staple in yoga practices to work total balance. While it may seem like an inactive pose, it helps to focus the body and overall awareness while improving balance and posture. With your feet parallel and hip width distance apart, stand with your shoulders relaxed and gaze forward. As you inhale, bring your arms up and overhead next to your ears, again pulling the shoulders down. Exhale as your bring your arms back to your sides. Alison West, PhD and ERYT, says this may not feel like a strengthening exercise, but you are opening the front of the chest, increasing breathing capacity, and blood circulation, necessary health factors when building muscle strength. Danielle Prager of Jivamuukti Yoga reminds us “even in Tadasana the energy is moving up the back and down the legs.” By nourishing and strengthening tissues, West says you are elevating your mood and building physical confidence.

Balance exercise: Standing plank

“Connecting the legs to the spine is critical [to] how you stand up,” says West. “If you don’t know basic posture, it’s going to be hard to have basic balance.” To modify traditional plank, try a standing plank by coming into a plank position against the wall. This will “change your relationship to gravity,” West says, and will help to strengthen your front core. Engage your muscles by extending your arms out and pushing against the wall, keeping your shoulders down and relaxed. To add on, lift your heels for calf strengthening and foot flexibility work, both important in overall balance. You can move into a side plank by shifting to one arm and opening the chest, adjusting your feet by walking them out a little more. Be sure to switch sides.

Balance exercise: Doorframe movements

No need for fancy exercise instruments here. West recommends using a doorframe to give yourself a sense of axle extension along your spine, bringing your lower abdominal muscles into play. “Put yourself on the corner of a doorframe, with your heels near the corner, sacrum on the corner, thoracic spine on the corner… and just bend the knees and lengthen up along that as if you’re trying to be measured,” West says. You can additionally use the frame to begin to do standing poses, such as “Warrior 1.” All standing poses begin to build core strength, says West, which ultimately helps you keep upright and balanced. To take Warrior 1 inside the doorframe, bring your hands to the frame once more. Come into a high lunge, bending the front knee and stepping the back foot out at about a 45-degree angle. Hold this position for a few breaths, then switch sides.

Balance exercise: Seat of Isis

Prager says immediate benefits of balance work include better posture and a relief from the physical ailments that accompany slouching, leaning, and compressing the body. “Learning to balance on your feet can lead to increased confidence, better fitting clothing, and fewer falls and bone fractures,” Prager says. Coming to a relaxed standing pose, extend the left foot forward, bringing it one to two inches off the floor. As you exhale, flex the left foot; as you inhale, point the foot. Repeat this motion three times, then inhale and step down with the ball of the left foot as the right heel comes up. Begin to bend both knees as you float your arms to shoulder height, palms facing up. Inhale and turn the palms down as you begin to straighten the legs once more. Exhale bend and inhale extend five times on the balls of your feet. On your final exhale, drop the right heel and bring your left foot back, drawing it to the chest if you are able. Bring both heels together, then repeat the movements with your right foot extended forward.

Balance exercise: Bending tree

To come into a bending tree, stand first in mountain pose, rooting the corner of your feet to the ground. Inhale and begin to bring your left knee toward your chest, then exhale as you turn it out and place it against your right inner thigh or calf, avoiding the right knee. Once you’re here, Prager says to bring your hands to a prayer position at heart center. To move on, bring your hands slowly overhead, then begin to exhale as you begin bending to your left side. Lean for five breaths. Inhale and slowly begin to come back to your standing tree, then gently release. Switch sides. Practice this exercise with the support of a wall as you gradually develop your balance.

Balance exercise: Navasana (“boat pose”)

Prager reiterates that it is important to remember that balance does not just mean our feet, which is why yoga practitioners will balance on their hands, head, and seat. “’Asana’ means seat, and seat is your connection to the earth,” she says. “All of the poses in general are beneficial to core strength as we are conducting the energy from the Earth to the Sky. You have to press down to lift up, so the energy moves up and down, through the core.” For Navasana, sit on the floor with your legs straight. Press your hands into the floor behind your hips, your fingertips facing forward. Begin to lean back and lift your heart, avoiding rounding the back. Inhale and lift your arms so they become parallel with the floor, then exhale and bend your knees, bringing your feet off of the floor. You should feel your core activate. To make the exercise more difficult, begin to extend your legs. Prager says to lift the sternum and lengthen the tailbone, reaching through the fingertips. Engage your lower abdomen as you lengthen the back of the neck, reaching the top of the skull towards the sky. To modify, bring your hands back alongside your hips. Stay here for five to 10 breaths, then take a break. Increase your breaths with every repetition.

Balance exercise: Ukatasana (with chair or without)

Ukatasana means “chair pose”—but it can be done with a chair or without one. The pose strengthens the ankles, calves, and thighs. First taking Tadasana, inhale and take arms out to your side or up next to your ears, says West. This move will strengthen the back. Begin to lean forward and bend your knees, trying to make the thighs parallel to the floor and holding your torso up. This will ensure the back body will have to work, says West. If using the chair, try to use it for alignment, unless the exercise becomes too much. If sitting in the chair, lean side to side, keeping the shoulders relaxed and down your spine. To come out of the pose, root through the feet and straighten your knees as you inhale, lifting through the arms. As you exhale, come back to Tadasana with your arms by your side.

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Want More Work-Life Balance? This Is the Most Flexible Job, According to a New Survey

Did your job make the list?

With work emails available at our fingertips at all times, it’s easy to lose out on work-life balance as our jobs squeeze their ways into our lives. “It used to be that when you left the office, you left the office, and now there aren’t as many distinct boundaries,” says Manon DeFelice, founder and CEO of Inkwell, a staffing company that helps candidates find flexible jobs. “More people live in the gray, that space between home life and work.”

Glassdoor, a job site that posts company reviews, analyzed feedback to create a list of the top 29 careers with the best work-life balance. Corporate recruiters have the best work-life balance, with UX (user experience) designers as a close second, according to the Glassdoor findings. They both had an average work-life balance rating of 4.1 out of 5, compared to the average of 3.2 among all jobs.

Other jobs to reach a 4.0 rating include data scientist, strategy manager, user interface designer, recruiting coordinator, technical account manager, mobile developer, and development and operations engineer.

The site looked at the average work-life balance rating from jobs with a minimum of 75 reviews for at least that many companies, and included positions with at least 20 percent of reviews listing work-life balance as a pro of that occupation.

Some ways to hit a great work-life balance include working from home certain days, setting flexible hours, and getting more vacation time, says DeFelice.

While technology might make it tempting to stay preoccupied with work 24/7, it also makes it easier to get the schedule you want. “The traditional 9-to-5 office job is not really applicable anymore to the needs of workers,” says DeFelice. “That time isn’t ideal anymore, nor is it necessary because of technology like iPhones and FaceTime Skype, and all those tools that make office face time obsolete.”

In her experience, DeFelice says, startups tend to be more on the cutting edge of structuring their organizations around flexibility, but bigger companies are starting to join in too. Parents have historically been the ones asking for more flexibility, but now millennials are starting to look for it, whether they have kids or not. “If companies can’t attract and retain that pool of talent, they’re at a detriment,” she says. “Bigger companies are starting to adopt it, and if they don’t they’ll be dinosaurs.”

Averaging $71,161 a year, the 29 Glassdoor jobs with the best work-life balance had a wide range of salaries. Substitute teachers ranked 13th, with a median salary of $25,178, while data scientists made $112,000 at number 3 on the list.

If you’d like to stick with your job but want shorter hours or more days at home, you might need to take a pay cut, says DeFelice, but the reduced salary could be better than dropping out of the work force entirely because you won’t end up with a gap in your résumé. “If you work for less, you still have that experience, and your future income is higher,” says DeFelice. “If the employee values flexibility more than cash, why should the company give cash if they can give flexibility?”

Make a plan for the work you’ll accomplish with your ideal schedule, then ask your boss to give your proposal a trial period of a few months while you track your goals—start with these smart ways to get your boss to trust you—and look for a new job if your company can’t give you that flexibility. “To train and hire a new employee is expensive and time-consuming,” says DeFelice. “If you’re a valued employee, that employer would be foolish not to accommodate you.”

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This 26-Year-Old Woman’s App Helps Soup Kitchens Feed Thousands Every Day

After Komal Ahmad gave a homeless veteran a meal, she was inspired to do something about food waste in her community.

When she was 18, Komal Ahmad had her future figured out: “I was going to study integrative biology in college, I would fall in love while I was there, I’d get engaged one year after graduation, and then I was going to medical school.” In reality, “nothing worked according to my plan,” Ahmad, now 26, says with a laugh. “Except I did fall in love, but it wasn’t with a person. It was with an idea.”

Ahmad is the founder and CEO of Copia, which she describes as “match.com meets Uber for food recovery.” Companies use the Copia app to report when they have leftover food, what kind, and how much. When recipients such as shelters, soup kitchens, and agencies first register with Copia, they indicate how many people they need to feed, on what days, and what kind of food they’ll take. The app uses an algorithm to place the excess food, which is delivered by trained food handlers. The San Francisco–based Copia makes a profit from the fees that companies pay to remove excess food; the companies—Ahmad works with entities like the 49ers, Stanford Hospital, hotels, and catering companies—receive a tax write-off for their food donations.

How did Ahmad create Copia? As a senior at UC Berkeley, she was walking near campus one day when she saw a young man begging for food. She invited him to sit down for a meal. He told her his name was John and he had recently returned from a second tour in Iraq, but he hadn’t eaten for three days because his VA benefits hadn’t kicked in.

Ahmad had an aha moment then: While homeless people like John were starving in Berkeley, across the street the university dining halls were tossing out still-edible food. After she did some research, she says, “I realized that this was emblematic of a much larger problem.”

Nearly 50 million Americans are at risk of going hungry every day, while more than 133 billion pounds of edible food are discarded each year. Ahmad started a student group that recovered food from campus venues and distributed it to local nonprofits.

As rewarding as this was, the inefficiencies bothered her. One day, she got a call from the dining hall manager, who had 500 gourmet sandwiches left over from an event. If Ahmad wanted them, she needed to pick them up ASAP, before they spoiled. She rented a car, loaded it with the food, and called nonprofits. She found takers for only 25 sandwiches and ended up giving out the rest at a nearby park.

“I remember thinking how cool it would be if people who had food could say, ‘Hey, we have stuff,’ and people who needed it could speak up, and then we could connect the two.”

After she graduated, Ahmad worked with software developers and a tech incubator to launch Copia earlier this year. It operates in 40 cities in Northern California and has served over 700,000 people. Its biggest triumph—and challenge—to date was this past Super Bowl: Copia recovered more than 14 tons of food, which fed more than 23,000 people.

Despite her busy schedule, Ahmad tries to do one food pickup a week. “When you get to the shelter,” she says, “someone opens the door, sees all the food, and says, ‘If you hadn’t come today, 270 women wouldn’t have eaten.’ And that’s when I’m like, ‘This is why I do what I do.’”

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What Your Skincare Routine Should Look Like if You Have Dry Skin

Skin as dry as the Sahara? See the healthy habits that will keep it hydrated and happy.

Watch for signs of dryness

Watching for symptoms of dry skin when they first appear can help you begin caring for your skin immediately, before the problem worsens. The most common symptoms of dry skin are a feeling of tightness or itchiness. You may also notice rough patches, flaking, or even cracking and bleeding, according to the U.S. National Library of Medicine.

Know the causes of dry skin

Caring for dry skin may be as simple as eliminating harsh environmental factors or kicking an old habit to the curb. Being exposed to dry air regularly and spending time in the sun without protection can cause skin to dry out. Bad habits including smoking or poor hydration are surefire contributors to dry or itchy skin, according to the National Institute on Aging. But aging itself is a cause of dry skin, as over time, the skin begins to thin and lose sweat and oil glands. Stressful life circumstances may also aggravate dry skin in certain individuals. If you can’t pinpoint the cause of your dry skin, or you know it is caused by something beyond your control, try adopting a specialized skin care routine or consult with a dermatologist. Check out these dry skin home remedies.

Cleanse gently

Even if you have dry skin, you should still commit to washing your face daily to avoid breakouts. Using the right cleanser is important, according to Debra Jaliman, MD, board-certified dermatologist, who suggested gentle cleansers free of harsh soaps, alcohol or benzoyl peroxide, such Cetaphil Gentle Skin Cleanser (or try making your own natural cleansers), that won’t strip away any precious natural oils. Use warm, not hot water, to avoid drying out the skin further.

Toning is optional

Toner is a water-based skin product that follows your cleanser, like the last step in washing your face. Typically, toners serve the purpose of making sure your skin is properly cleansed and may also have ingredients targeted at dealing with pesky skin problems, like acne breakouts or excessive oil. Pay attention to the type of toner you buy, as the wrong one could further dry out your skin. Dr. Jaliman advises choosing an alcohol-free toner—try Jane Iredale Beauty Prep Face Toner, which moisturizers and restores pH balance to skin.

Moisturize AM and PM

After cleansing your skin and applying a toner, immediately follow up with a moisturizer to lock in hydration, Dr. Jaliman recommends. If you have dry skin, you should moisturize both day and night. Consider starting with a layer of face oil, preferably a blend of botanical oils, like Paula’s Choice Resist Moisture Renewal Oil Booster, followed by a super hydrating moisturizer at night, such as Paula’s Choice Skin Recovery Replenishing Moisturizer. Pamper yourself with a homemade face mask that’s right for your skin type.

Refresh your towels

No matter your skin type, switch out your washcloth and face towel daily. Bacteria can easily build up on the surface, according to Dr. Jaliman, potentially causing irritation or breakouts.

Block the sun

Exposure to UV rays damages the surface of your skin, not just putting you at risk for skin cancer, as you know, but also accelerating aging and drying out your skin. Any time you spend time outdoors, make sure your skin is properly protected from the sun. Board certified dermatologist Tsippora Shainhouse, MD, recommends applying a sunscreen with an SPF of no less than 30 every single day, rain or shine, summer or winter.

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Clear Signs You Can Trust Your Roommate

Trust is critical for stress-free living. Here’s how to know if that virtual stranger is worthy of sharing your space.

She’s dependable

Acting responsibly, by paying bills on time for example, is a prerequisite for trust. “Dependable people are predictable,” says Ernesto Escoto, PhD, director and clinical assistant professor at the University of Florida Counseling and Wellness Center in Gainesville, Florida. That removes a layer of stress from your daily life. It’s certainly okay to miss a commitment from time to time, as long as it’s handled responsibly, like if she’s caught up in a meeting and texts to let you know that she’ll have to miss movie night tonight. Less dependable people will leave you hanging at times, causing unnecessary anxiety.

He can keep secrets

It’s pretty key for a roommate to be discrete with any personal issues or feelings you’ve shared. “Trustworthy individuals realize that you’re trusting them to not only be good listeners but also to support you during whatever circumstances you might be facing, to be validating and encouraging,” Dr. Escoto says. “Their keeping your secrets is part of taking care of you, protecting you, and valuing the trust between you.”

She keeps a channel open

Frequent and open communication facilitates understanding and creates a level of comfort—even if your roommate is complaining about your loud music or your leaving dishes in the sink. “People who bring up misunderstandings or relationship concerns in a timely manner without falling into a pattern of complaining regularly, and who do so respectfully, help direct the growth of a relationship in a positive direction,” Escoto says. A study by researchers from the University of West Virginia and the University of Akron shows that when both roommates had good interpersonal communication skills and little verbal aggressiveness, they were more likely to be satisfied with their shared living situation. These magic phrases can make anyone trust you.

He respects your boundaries

Roommates need to be conscious of your limits and your need for privacy. That means not barging into your space or using your stuff without permission, not looking over your shoulder when you’re writing emails or talking on the phone, and not automatically joining you and your company if you haven’t made it clear that they’re welcome. Use this checklist to see how body language can build trust.

She’s honest

Trust builds naturally when a person is open and truthful. “When someone consistently tells the truth, admits their mistakes, and speaks from the heart, we tend to trust them more,” said Monique Honaman, Atlanta-based author of the book, The High Road Has Less Traffic. “By following through on promises and displaying consistent behavior, they earn our trust.”

He’s eager to demonstrate his trustworthiness

A recent New York magazine article explored the benefits of being assigned a random roommate, and how this can be a great opportunity for personal growth and fulfillment. “This is a tremendous opportunity for impressionable young people,” Bruce Sacerdote, a Dartmouth economist and researcher, is quoted as saying. “And the research has shown, convincingly, that having the right sort of roommate can expand horizons and open eyes in extremely important ways.” Students should embrace the clean slate they are given to build trust. Having a positive attitude is a great place to start.

She’s flexible with scheduling

Whether you work full-time or part-time or go to school, whether you’re single or coupled up, whether you’re a night owl or a morning jay, scheduling conflicts can easily come up and get in the way of a civilized relationship. That’s why it’s critical for a roommate to be considerate with early waking times, late arrivals home, and other occasional requirements, like needing quiet to concentrate or having to accommodate overnight guests in the shared living room. “Building trust is imperative in any relationship, and the building blocks of trust are consistent,” says Honaman. “If you want to build trust with a roommate, display these behaviors, and look for the same in return from them.”

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Incredible Benefits of Dry Brushing Your Skin

What exactly is dry brushing?

Dry brushing is an ancient practice that has recently gained widespread attention and grown in popularity — you’ll find it on luxury spa menus. Requiring only a handheld brush made of natural, firm bristles, dry brushing is the practice of clearing off dead skin cells by sweeping over one’s skin with gentle, circular motions. Technique is equally important as the brush you chose: you should always use long strokes in the direction of your heart, meaning from hands to shoulders, knees to groin, belly to chest, and so on. Read on to learn the eight transformative benefits of dry brushing.

Exfoliate

This is one of the most obvious and appreciated effects of dry brushing. When swept across the surface of your body, the brush’s tough bristles will remove any dry, dead skin cells. Exfoliation results can be seen immediately, with noticeably smoother skin after just one use. Check out these other benefits of exfoliation.

Unclog pores

By removing dead skin cells, grease, and dirt, dry brushing unclogs pores and allows them to breathe. This is especially beneficial for those with acne on their chest, backs, or buttocks. You shouldn’t dry brush your face, however, as the stiff bristles can be irritating to the more gentle skin. Find out 10 more secrets to fight back acne.

Reduce cellulite

Dry skin brushing works to soften the connections that hold fat deposits together below the skin. This may reduce the appearance of bumpy cellulite along the skin. Check out these other cellulite-reducing tips.

Boost circulation

The heat generated by dry brushing improves blood flow throughout your skin, which may encourage the elimination of metabolic waste.

Stimulate the lymphatic system

Your lymphatic system is responsible for removing cellular waste in a process called lymphatic drainage. When the lymphatic system has stalled or is not functioning correctly, lymphatic congestion occurs and can lead to disease and inflammation. By leading the brush to lymph drainage points, you may help your body naturally release toxins and extra water.

Speed digestion

Dry brushing is far from a skin-deep practice. Some experts believe that the benefits go much further than just providing glowing skin, as massaging the lymph nodes may help the body remove excess toxins and water, therefore improving digestion.

Relieve stress

Dry brushing involves slowly and gently drawing circles along the skin, and many consider this aspect meditative. By creating friction, dry brushing also warms the body. Happening simultaneously, the repeated motion and heat eases muscle tension, calms, relaxes, and ultimately relieves stress.

Increase energy

Skin is comprised of densely packed nerve endings and stimulating these nerves through dry brushing will leave you with a rush of invigorating energy. Many dry brushers find themselves addicted to dry brushing’s euphoric sensation. Dry brush in the morning to get a rush of energy for your day.

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