Home Workout Ideas

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IMPORTANT DISCLAIMER – If You Haven’t Worked Out For A While

Take it easy, don’t become the instant weekend warrior. Remember, while exercise is healthy, you need to start where you are and work up to better levels of fitness gradually. Especially at present, you do not wish to end up in your local emergency room with a bad back, sprain, a fracture or suspected heart attack. Please use common sense and listen to your body. If you become breathless or dizzy or feel faint, stop exercising immediately and seek medical advice.


The Coronavirus pandemic has affected lives in immense ways. Most people have had to redirect or halt their plans after the virus spread widely, resulting in a lockdown. It is possible to get anxious during this period, especially if all you keep getting are negative reports about the COVID-19 status. During these strange and uncertain times, doing activities such as exercising can provide the solace you need. Distracting yourself through exercising is an excellent way to maintain your sanity and you can always journal about it or color or draw or write about it in your coloring diary later.

Besides, exercise is good for your overall wellbeing. There is a high probability of you getting lazier and piling on some pounds if all you do is stay home. To boost your immunity, get out in the fresh air, gain enough vitamin D from sunlight and ensure you remain active. It is good to start a simple outdoor workout routine for yourself. If you have a partner or children who are old enough, engaging them in the workouts helps to strengthen your bond during this time. You don’t need to have a gym in your house to exercise. There are several workout routines that you can do in the comfort of your home or in the near neighborhood. Read on to get an idea of some adult workouts.

Local Area Workouts

You might underestimate the power of walking or running, but this is one of the best ways to start your workout routine. You only need to have comfortable attire and maybe a smartwatch to track your steps. Going for a walk or run, even in your local area, is an excellent way to keep your heart pumping and shed any extra pounds that you might have added over time. Besides, it helps you unwind and think clearly. Why not go for a run if you have the time? If you are starting a new workout routine, you could start with a walk for the first few days, and then proceed to jogging. As your body gets used to this routine, you can start running a few kilometers every day. You will be surprised at how a simple exercise like running will help you. Besides, it helps with blood circulation, which is essential for the general wellbeing of your body.

If you have a bike, then taking that out for a local spin, provided your area is a safe neighborhood, is great exercise. There is often less traffic on the roads now, which makes cycling more relaxing and better fun. You could even get the whole family out, or even to a local off-road area, to make it safer. If you haven’t used your bike in a while then some exercise equipment repair might be in order. At least check your wheels are properly fixed, tyres pumped up to the correct pressure and your helmet and any other safety equipment is safe. That applies to any other equipment you might use too.


For running, cycling and walking, there is a event or thing you can do called “burbing”, this is where you travel every street or road in your local area, which can make the distance ridden or walked or run, a long one, while staying close to home. The idea is that you travel along every street or road in your area. It’s surprising just how long a trip that can be, even if you are staying within 2 miles of home, as some jurisdictions require at present.

Indoor Workouts

If you don’t like running or prefer staying indoors or in your garden during the pandemic, you could try skipping. You only need to have a skipping rope, and you are good to go. It used to be that skipping ropes were made of long pieces of washing line and had no handles. These days, you can buy specially made jump ropes. Skipping is a great cardio exercise, as well. Not only does it keep your blood running, but it also challenges all your muscle groups. It also helps you to work on your hand-eye coordination and timing. In short, you become better with your coordination and strength when you skip your rope often. As you jump, try to challenge yourself by trying out the different skipping techniques. You can also increase your skipping times as you progress. You can work the skipping like boxing rounds. Start out with a one minute skip then rest a minute, working up gradually to a three minute skip, with a one minute rest between “rounds”. Alternatively, count your skips. Start at 20 skips, then a rest, working up to whatever you like. It’s also useful to add in some bouts of fast skipping. If you can’t do much of that at first, then add in 10 seconds of fast skipping, easing back to your slower rate for 30 seconds, then increase the rate again.

If you want to run or walk indoors, have you thought of using the stairs? Climbing even 10 stairs can be a cardio exercise. You can choose to climb the stairs a certain number of times each day or you can try timing yourself to climb them faster. The first step can be used for stretching exercises or even for a simple step aerobic exercise. If your home doesn’t have stairs, try stepping on and off an exercise box, or even jumping on and off one. Just make sure the box or step is on a non slip surface and take care using it. One class I went to had jump boxes but the distance was too high for me, so I used it for a step aerobic move – bad idea – the step moved underneath me and I bounced off my butt!

If you don’t feel up to fast exercise, then start with Tai Chi or Pilates or Yoga. You will still get a good workout but not at as fast a rate as cardio exercises. You can also use resistance bands to give your muscles a workout without doing cardio.

Working out doesn’t need to be boring. Did you know that dancing is a form of exercise? If you love dancing, try to incorporate it into your routine every single day. It is a great way to burn some calories and keep your heart rate up and there is plenty of exercise music available. It can either be specialised music or an adapted form of your favorite band or singer. Most exercise music has a particular beat, often 60 beats a minute but some dance music will be very different from that. Make your dance time more interesting by creating a playlist of your favorite songs, and use the playlist every time you want to dance. If you have the time, you could even try some of the dancing moves on TikTok. The goal is to remain active, fit, and also enjoy yourself. Just look into the app and start practicing. Besides, you need to create your happiness. If dancing lifts your mood, why not do it?

The other not so obvious workout for adults is cleaning. Have you ever wondered how many calories you lose while cleaning? During this lockdown, it is essential to ensure that everything in your home is clean and in order. This is the time to arrange your closets and get rid of all the junk you kept over the years. You could even do some painting to transform your house.

Cleaning is an excellent way to keep your body active. You can burn a lot of calories just by cleaning and arranging items in your home. Doing laundry, hoovering the stairs, and making your bed are great workout options. If you still feel energetic, you could add some squats or lunges. Add some weights to increase resistance in your workouts. Remember, it is all about creativity.

Exercising is essential because it helps strengthen the body’s immune system and even improve one’s mental health. As much as you may have a lot of free time, it is good to spare some time to improve your body’s wellbeing. Keeping a journal of what you have done and what you are eating is a good way to track your personal wellbeing during lockdown. And if you add some exercise humor to your workout, you could be getting a double benefit including keeping your spirits up.

Puzzles To Beat Boredom

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There is beauty in simplicity.

Coloring and especially using a coloring diary can be very helpful when you want to beat boredom or help reduce stress during lockdown or self-isolation but there are others things to keep your interest too. Puzzles help you in many ways and not just by burning time having fun. Let’s discuss why playing puzzles is good for you!

Jigsaw Puzzles

https://www.coloringdiary.com/Have you ever had the time to sit down and solve a big puzzle like a 1,000 or even 2,000 piece jigsaw puzzle? The amount of effort you use in trying to fit all the pieces and recall where in the whole range of pieces you saw one that would fit next certainly made you exert your memory; and just like any other muscle the brain needs exercise. The more you do it the better you will get at it, recognizing patterns and remembering things like images and positions. This will greatly enhance your mental agility and apply to pretty much every part of your life. Puzzles are good for your short-term memory, which helps you with awareness and to store recent events from a couple of seconds to days ago. Your short-term memory will be very happy with you! This not only beats boredom but makes your brain stronger too. You can find online jigsaw puzzles or maybe you have some stored away somewhere that you could liberate and try?


Puzzles also represent problems and in turn improve your problem-solving skills. Being a creative and a critical thinker is a highly sought-after asset in any work environment and developing such skills should be of vital interest to you. In order to solve a puzzle you will need to look at it from different perspectives just like any problem in real life and there will be plenty of trials and errors before you get it right. Knowing how to handle things when they don’t go according to plan, creating new theories and testing them out will teach you valuable lessons. Imagine how delighted your (future) employer will be with your improvement and how smoothly things will go for you if you keep improving these skills! This could help fit you for those jobs for people who get bored easily, if that’s what you want? One of the puzzles that helps develop strategy and spatial visualization is chess. A good game to learn if you don’t already know how to play and there are plenty of online games that will help you develop your skills in chess.

Spatial Visualization

Puzzles help us improve our Spatial Visualization which is of great importance in the fields of science and technology, as well as art. As an example let’s look at astronomers. They have to mentally visualize the structures that compose our beautiful solar system and the intricate but very orderly motions of all the objects inside it. Now let’s look at engineers. They need to create a mental image of the parts that interact in unison within the machine or building that they have been assigned to design or simply work with. Chemists must be able to understand and interpret formulae which can not only be seen as abstract numbers and figures but must also seen visually, to understand the different spatial structures that can make two organic chemicals, with the same atoms, behave differently because of their structure. Without a doubt each and every one of these people knows the importance of spatial skills in each of their work fields just as you do now. To have a broader idea in which fields Spatial Visualization could be applied to here is a list of jobs that these skills are essential for: Chefs, Architects, Surgeons, Pilots and NASCAR Drivers being just a few.

Crossword Puzzles

Crossword puzzles become educational by providing us with a challenge that drives us towards learning new words and thereby improving our vocabulary as well as our language, research and even spelling skills. If you don’t want word puzzles, what about Sudoku? This is a logic puzzle (nothing to do with maths) and you use your powers of deduction to decide which symbol or number goes where.

Age is not an impediment for the betterment of yourself. Acquiring knowledge of new words and phrases through a fun puzzle game will accomplish that in a way that you won’t even feel the passage of time.

By increasing your vocabulary, memory and improving your analytical, critical thinking and spatial skills it shouldn’t be of surprise that you have benefited to the point of increasing your IQ also known as Intelligence Quotient. A research paper from the University of Michigan says that one can increase their IQ by four points if you spend as little as 25 minutes daily with puzzles! A number of newspapers publish crosswords online every day, ranging from dead easy to fiendishly cryptic. You will be sure to find something that suits your mood and level. You can also get crossword books.

Defeating Dementia Maybe

Exercising your brain in the areas of memory retention and problem solving will help you delay dementia and Alzheimer’s. Several studies show that exercising your mind through puzzles and any other problem-solving activities, along with a healthy diet and exercise, helps you reduce the amount of brain cell damage that eventually leads to Alzheimer’s. It does so by stimulating the healthy growth of fresh nerve cells and neurons and by strengthening their connections also known as dendrites. So even if you don’t care about raising your IQ, preventing such illnesses is in your best interests: and the research studies show there is a direct correlation between the number of years that a person has played puzzles and the reduction in the probability of someone developing Alzheimer’s later in life. Start soon and make it a part of your life to play puzzles so that you will protect your brain!

If you are caring for a person with dementia, there are various games you can get to help keep them occupied. Some places like “twiddle mittens”, or “twiddle muffs” which are simple knitted rectangles, with shapes and items sewn strongly onto them, to give the person something to “twiddle” with and help overcome restlessness, agitation, plucking at clothing and possibly even self scratching. You can find a pattern for twiddle muffs here.


Neurotransmitter: Dopamine

Whenever you finish a puzzle you will feel satisfaction. This is produced by your brain releasing dopamine which is a neurotransmitter that manages your mood and feelings. This surge of dopamine is not only released when we finish the puzzle but every time we place the right piece in the right place, thanks to the pleasure of challenging ourselves and emerging victorious. Dopamine affects vital functions such as your mood, learning, memory, concentration, sleep and fine motor skills.

Managing Stress Levels

By having patience and sticking to an activity for a length of time you will learn how to manage your stress levels to the point that the game itself will make you enter a zen state or a dream-like state in which you will be impervious to outside stress and this will help you concentrate and focus on the problem you have before you. This incredible skill translates to any work environment where you will have plenty of distractions while trying to solve something under stress. This will inherently improve your mindset as you will understand that all you need is time and concentration in order to succeed. It will definitely increase your self-confidence and self-esteem as you overcome each problem at a time.

Check The Detail

Puzzles, especially the big ones with thousands of pieces, really make you look at things in detail. This in turn helps you become more attentive to detail as you go through those pieces that have minor differences in shape and color. That attention is pivotal for your success. There are myriads of problems everywhere in life where just a little attention to detail would have worked wonders in benefit for those involved.

NASA had a project of sending a rocket to a distant planet. They were working in conjunction with a team of scientists from overseas and through their calculations they made a mistake in converting from the imperial system to the metric system of measurements. The rocket crashed. This led to the loss of billions of dollars! If only they had paid attention to those little details.

Puzzles At Work

When you play puzzles and make it part of your life you will reap many benefits and by doing so you will increase your overall happiness. When we are happy it’s far easier to focus on things and naturally our productivity will go mile-high into the sky. If you are very stressed and you struggle to focus on the task at hand, simply take a break and switch to a puzzle. That way you will have something else that is familiar and comforting: and knowing you can do it helps to reset your feelings. Plenty of companies are incorporating puzzles into their break rooms. Perhaps they should be renamed as bored rooms! The results can’t be denied. Puzzles help you feel refreshed; and bolster your determination and self-respect, making it so that you come back to face work refreshed and strengthened to do so!

What To Do When You’re Bored Stiff

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https://www.coloringdiary.com/It wasn’t so very long ago that our lives were so hectic we didn’t have time to be bored or complain we had nothing to do. But if you are now locked down, off work, or school, and stuck indoors then the chances are that you are as bored af and looking for something that can keep you or your bored monkeys occupied. So, what can you do when you are bored bored bored and maybe don’t have much money to spend?

Online Games and Puzzles

Well, one option is to play online games, either on the computer or as an app on your phone but you may already have found this out for yourself! There are literally hundreds of sites for playing games and many are free. For phone apps these can be found in versions of Playstore. The choice of games that you can play for free online is huge. There are a number of websites that offer a variety of different types for you to choose from, including shoot’em ups, war games, casino type games, space invaders type games and many more. Other free online games are classed as puzzles and often involve some skill. These include modern versions of Tetris style games, the ever-popular Sudoku number puzzle, word search games, anagrams and crosswords. There are always new games to discover that involve different levels, maybe revolving around a quest for hidden treasure or other mystery. These can be really addictive! Many classic card and board games are now available to play as free online versions too. These range from a solo game of solitaire to a game of Scrabble against other opponents.

Many of the websites organise tournaments where you can play against friends or others online. Some of the most popular involve word games or role-playing shoot-‘em-up style ones. These are similar to those designed for games consoles and can have extremely realistic graphics. The only problem that you may have with some of these is that the quality of the game depends heavily on your Internet connection speed. Of course, you should always be aware that some of these sites may have communication facilities and some of these may have some undesirable characters on them, so beware if allowing young people to play on them.

Why Playing Games Online Can Be Good For You

Certain online games can be very good for your IQ. By increasing your vocabulary, memory and improving your analytical, critical thinking and spatial skills it shouldn’t be of surprise that you have benefited to the point of increasing your IQ also known as Intelligence Quotient. A research paper from the University of Michigan says you could possibly increase your IQ by four points if you spend as little as 25 minutes daily with puzzles!

Exercising your brain in the areas of memory retention and problem solving will help you delay dementia and Alzheimer’s. Several studies show that exercising your mind through puzzles and any other problem-solving activities could help you reduce the amount of brain cell damage that eventually leads to Alzheimer’s. It does so by stimulating the healthy growth of fresh nerve cells and neurons and by strengthening their connections also known as dendrites. So even if you don’t care about raising your IQ, (maybe it’s high enough already) preventing such illnesses is in your best interests and the research studies show there is a direct correlation between the number of years a person has played puzzles with the lower probability of someone developing Alzheimer’s. Start soon and make it a part of your life to play puzzles so that you protect your brain!

Want More Things To Beat Boredom?

Offline Games And Puzzles

Of things to do when you’re bored in class, playing online games on your phone is not one! of course, if you’re being home schooled or off school because of lockdown, it MIGHT be possible to get away with it but you also might be told to get OFF your phone and to start doing sonething constructive.

If you are able to print out pages, you can find lots of coloring pages and puzzles that can be completed off line. There are also journal pages, word games, crosswords and even maths puzzles you can find to do. Some need two people, so you can make this a family activity in lockdown and play with or against your partner or other person. These kinds of paper games include hangman, boxes, tic tac toe and battleships. All of these are paper games that people have played for many, many years. Your grandparents may even be able to teach you to play or even beat you at them for a while. Hangman is good for improving spelling and also for understanding the structure of words because you soon realise which letters go together. Hangman is also a good strategy game because you learn how best to play it. (For example, some letters in the English language, such as “e”, “a” and “t” appear more often than others, so it’s a good strategy to guess these first.)

Jigsaw puzzles or puzzle toys are another option for beating boredom. While small children often have board jigsaws to complete, with single pieces to fit into a shaped tray, puzzles for adults can range to as many as 2,000 pieces and the options for completing can be simple (lots of different colors, so it’s easy to see which pieces fit where) to puzzles with large sections of a single color, making completion much more complex. You may have jigsaw puzzles sitting around never used: now might be a good time to open them. It is also possible, though pricey, to have a jigsaw puzzle made for you using your own photograph or design.

Reading And Radio

Naturally, reading is always a good option. A good book can be enjoyed more than once, and even the most devoted bookworm will have classics they’ve not yet gotten around to reading. Books can teach, illuminate, distract, entertain, inspire, enlighten, compare and contrast. You can discover things that go together you’d never have thought of, like the way New Orleans links Zombies and Pirates. There are many downloadable book options for free, especially during lockdown and if you have a Kindle or other electronic book reader, there are often special offers from authors to read chapters or even whole books for free. Of course, they hope you will buy their other books or give them a good review.

Another option for in-place boredom beating is the radio. There is a variety of music and news available. You can simply veg out while listening to whatever music is out there, listen to the news and commentary channels for enlightenment or to find out what the other side is thinking, and you can find a show on some subject you care about like cooking, investing, car care or almost anything else. The radio has often been thought of as catering to the bored housewife syndrome, although that term came from an academic paper written over 50 years ago on the intelligent housewife. The radio allows you to listen, while moving about or working, as it doesn’t need you to sit still and watch.

Watch TV

If you want to watch the TV for a while, you could always find a hobby to do that allows you to watch in between working at your hobby, for example, many people knit or crochet while watching a program or a film. You can also get fit while watching TV. Many gyms and personal trainers have put their programs online for free during lockdown. You can learn Yoga, Pilates, complete a cardio workout or if you really are bored, line dance.

Preparing For Life Afterwards

Do you do this when your bored? Have you tried coloring? Writing a Journal? Completing a diary, learning or improving a language, building a website? These are all constructive uses of time, rather than eating mindlessly, drinking, doing drugs or sleeping 23 hours out of 24. Combine two of these by creating your own coloring diary.

https://www.coloringdiary.com/ If you have been eating a lot, you can either get out of the kitchen and away from temptation or get checking the internet or old books for healthy recipes that you could create with what is available. Alternatively you could check out a diet that you think you could do. Dieting can be difficult when you can’t get away from the kitchen or have a lot of time on your hands, however, some diets can be easier to stick to than others and some diets work better for one person than another. Drink or drug-taking may be because of addiction or could be due to boredom. If you can find something to reduce your boredom, you could reduce your use of these. Sleeping for many hours can be a sign of depression. Again, finding something constructive to do could help and there are coloring books, journals and workbooks that can all help you find something to do that you LIKE doing, stop being bored or have something you can use after lockdown.

More to come on overcoming boredom soon….

Review of Coloring Diaries 2020

What Is Needed In A Coloring Diary

If you want a coloring diary for yourself or as a gift for someone else, then you need to know what you are looking for. Here are some ideas of what you can find in coloring diaries available for 2020, so you can decide which features best suit your needs.

While you may be looking for funny adult coloring pages or perhaps coloring therapy for adults or maybe even just online coloring pages for adults, there are some other items to take into consideration to get the best coloring diary for yourself or as a gift in 2020.

Coloring Items

This may seem like a given but there are so many different kinds of adult coloring pages available in diaries and journals, that you need to know what you are looking for. Some notebooks or journals provide coloring items as a border along the tops of the pages or down the sides or as small items on the pages. The rest of the page may be totally lined or may have various lined boxes for notes and possibly some blank areas for doodling.


If you want a full page or pages for coloring, you will be able to choose from a great range of items, landscapes, homely pictures, floral, bouquets, animals, whimsical, realistic, cartoons, abstract, mandalas, zentangle patterns, single items, such as cupcakes or mixtures of all. There are also many books based on stories or films, including Disney and many other popular books.

You may want adult coloring pages that include quotes or sayings. These can be inspirational, religious, motivational, sporty, home, relationships, or everyday sayings. You can also get coloring pages that include swear words!

Choose Your Size

Very often, picture types included in a coloring diary will depend on the size of the diary you choose. It is more difficult to include detailed pictures in a pocket diary than in a desk top diary, so you may find the pictures in smaller offerings are single items, like cup cakes or a flower, rather than a bouquet. The size you choose of course, depends on what you need the diary for. Is it to be kept in a pocket or bag to travel with you each day or is it to stay on a desk or shelf? Do you want something small with smaller pictures that you will be sure to carry with you and use every day? Or maybe you prefer having larger more detailed or complex pictures or patterns that may take longer to complete.


It is possible to get both perfect bound (like a novel) or spiral bound notebooks or journals. Spiral bound books are more likely to lie flat, making it easier to color the pictures, whereas a perfect bond book may be smaller and easier to carry in a pocket or bag.

Paper And Quality

If you are likely to want to remove any pictures you have colored and display or frame them, then you will need to be sure that the book you buy has good quality paper and that the pictures are printed only on one side of the paper. This of course, means the book will be more expensive. You are more likely to find this with books by well known authors and artists.

Diary Or Journal

If you want to use your book as a diary or notebook or a journal, as well as a set of adult coloring pages, then you need to be sure of what other pages are included besides the pictures. You may be content with blank pages on the reverse side of pictures, where you can draw or make notes as you choose. You may want a diary or dates for the year or diary pages where you can record appointments or lists or notes. You may want pages where you can make your own notes on what you are coloring or practice your own doodles. or you may want pages where you can list your aims, process objectives and timetable for your business strategy.

If you are not sure that you will want to use the book as a daily dairy, then you may be able to get a perpetual diary – one that is not limited as to the year you are working in. Check out what other pages are offered in the coloring diaries you are looking at.

Coloring Diaries


A  personal diary is usually a daily record of what  happened over the course of a day while a business diary often records appointments for the future, together with notes of actions to be carried out or objectives to be met. Diaries can be of various sizes, from desk diaries, with A4 or letter size pages for a single day, allowing notes on calls or work to be done, to small pocket diaries holding a week to an open double page, which allows a note simply of appointments to be met in the coming week.

Coloring Diary

A coloring diary can be either of these or even a journal giving you practice in coloring or helping you meet a daily artistic target. It can be useful to carry a colouring diary with you to make use of spare time traveling (and even help overcome nervousness about traveling). It can hold your appointments and some may include pages for aims and objectives, whether personal or business. Coloring can be a useful distraction if you are trying to solve a problem because it allows your subconscious to carry on trying to find a solution while you color a picture or quote, for instance. A solution, or a means of finding one, can often appear while the mind is distracted by focusing on coloring an intricate picture. If you want to carry a coloring diary with you, it will also be useful to carry a set of pencils or crayons also.

One of the first coloring diaries was created by an Edwardian Lady in England in 1906. She made her own drawings but you can get black and white versions of these for coloring in yourself. Other coloring books are notebooks with some lined pages on which you can make notes, rather than acting as dated entries. You can also get spiral bound notebooks and coloring notebooks that have small coloring areas with a large area for notes.

Coloring can be helpful for those who want to be creative but not to make their own drawings. It can also provide relaxation and therapy to help overcome anxiety or worries. Some drawings will include quotes or words, ranging from inspirational to sarcastic, some can even include rude quotes or strong language for those who prefer these.

Coloring diaries are usually personal to the author, though some can be intended for publication, however, these would usually comprise the artist’s own drawings, rather than those purchased from elsewhere.

Some coloring pictures are intended for display, which means that only one picture should be on any one side of a sheet of paper, so that no picture is hidden by another and the colors used will not affect another picture.


Peace Through Coloring

Peace Calm Stress

In this frantic world, you can restore a sense of peace to your life through coloring. Certain designs will help you rediscover a sense of calm. Inspirational quotes within your coloring pages may provide a sense of personal control and motivation.

www.coloringdiary.comIf you suffer from anxiety,  such as exam nerves or taking a test or maybe flying on an airplane, it has been suggested that coloring before these events can reduce the anxiety and make it easier for you to cope. Coloring can also be useful or helpful at lunch breaks, or instead of mindless web-surfing after work.

Art therapy studies have shown that coloring mindfully may significantly decrease the symptoms of physical and emotional distress caused by cancer treatment. It may also provide comfort to adult cancer patients.

Stress shows no sign of letting up, even in a world in lockdown from Coronavirus: indeed for some people, stress may have increased greatly, especially for those in front line services. Techniques to relieve stress include coloring therapy and this can also help those dealing with depression, PTSD, anxiety and even dementia.

Conquer Stress With Coloring And Puzzles

Art does not cure diseases, but it can help individuals cope with anxiety or other tensions better.  One way of ensuring you have some form of coloring activity with you at all times, is to have a coloring diary that you can carry with you, so you can color before big stressful events or while waiting.