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Fitness Walking Tips * Hold your head up and keep your back straight. * Bend your elbows as you swing your arms. * Take long, easy strides. Gradually increase your brisk walking time to 30 to 60 minutes, for to five (or more) sessions a week. Your goal is to get the benefits you are […]
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Nutrition Pick, buy, and eat nature’s healthy foods. Fruits and veggies contain essential vitamins, minerals, antioxidants, and fiber that may help protect you from chronic health problems, including stroke, certain cancers, and heart diseases. Health experts agree that half your daily intake of food should be fruits and veggies. Sadly, studies show that most people
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Fitness Set short-term & long-term fitness goals. If you haven’t exercised for years, the odds that you will run a marathon soon are against you. Not that you can’t do it, if you start training now. However, a better motivator might be to set short-term goals that allow you to build up strength and endurance
Substance Use & Abuse How to tell if you have a drinking or drug problem. If you are addicted to alcohol or drugs, craving the substance can be as strong as the need for food or water. You are unable to stop using the substance even though it causes or worsens problems for you, family,
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Nutrition Recommended amounts for some nutrients, such as calcium, are called adequate intakes (AIs). These are the amounts that appear to provide what is needed for good health. Note: Ask your doctor how much calcium you should get each day. If you are at risk for osteoporosis, ask, too, if you might benefit from medications
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Healthy Travel Don’t let motion and a long flight ruin your trip. Flying can trigger more than anxiety in airplane travelers. Sitting for hours in narrow, cramped seats can cause a decrease in blood flow and poor circulation in the legs. These problems can lead to “economy-class syndrome” which refers to a deep vein thrombosis
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Stress Management * Plant trees and other greenery to add oxygen and help lower carbon dioxide in the air. Replace some lawn with shrubs and trees that shade the house to save on cooling and heating costs. * Create a garden and maintain it. Use manual tools for lawn and garden work, if possible. If
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Stress Management If you’ve ever mentally rehearsed a speech before you gave it, you may already have some idea of how advance playacting can help you prepare for stressful situations. (Athletes, musicians, salespeople, and actors do it all the time.) The idea is to imagine yourself feeling calm and confident in an otherwise stressful situation
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Stress Management Whenever you’re tense, your pulse speeds up, your muscles tighten, your skin perspires, and your hand temperature increases. These changes can be easily monitored by a biofeedback machine, a device that provides “feedback” in the form of sounds or lights that go off in response to the tension and relaxation. Then by doing
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Stress Management Recognize and treat early signs. Burnout isn’t something that happens overnight. It occurs over time from repeated and unresolved frustration or constant pressure to perform or achieve. With burnout, you feel exhausted, worn out, and detached from others. You feel as if you have nothing more to give and simply do not care
