Are you thinking that you don’t have time to fit exercise into your busy lifestyle? Well, think again! Here are 8 simple routines that are easy to do and – best of all – they don’t take much time. Just spend 10 minutes or less on these easy activities and a new, healthier lifestyle will be yours!
As always, be sure to check with your doctor before starting any new exercise routine.
⇐ (CLICK HERE TO LEARN HOW!!!) ⇑
Surely you can fit these fun, healthy activities into your busy life:
- Jump rope. If you haven’t tried jumping rope lately, now is the time to give this fun and invigorating exercise a try. Purchase a jump rope or fashion your own from any sturdy piece of rope. Start slowly and gradually increase both your speed and intensity. This heart-healthy exercise can be performed a few times a day for maximum exercise benefits.
- Climb stairs. Did you know that staircase in your home or workplace is actually a mini-gym in disguise? Take advantage of this exercise opportunity whenever you have a few extra minutes to spare. Climbing stairs builds strength and gets your heart pumping.
LOWERS THE ENERGY COST OF GETTING SOLAR PANELS BY 85%!!!
- Listen to music or an audiobook while going up and down the stairs. Before you know it, you’ll be looking forward to your climbing sessions!
- Dance to the music. Don’t be shy! Turn up your favorite music and dance with abandon! Dancing is not only fun, but it’s also a terrific form of exercise. Professional dancers are more fit than many professional athletes!
- Bounce on a mini-trampoline. No doubt about it. Trampolines are just plain fun! Mini-trampolines can be purchased at many chain stores, sporting goods stores, or online. Pull out your trampoline and spend just five minutes jumping away. You may enjoy this exercise so much that you’ll increase the amount of time you have available for your exercise routine.
Many mini trampolines such as this one are available on Amazon. Always observe caution however, make sure the trampoline is secure. You don’t want to end up on the floor with a sprain or at worst, a broken bone!
- Quick calisthenics. Everyone has, at one time or another, practiced calisthenics. Now is the time to remember those lunges, knee bends, and jumping jacks of days gone by! Finding just five minutes in your hectic day to practice one or more of these calisthenics exercise routines can make a big difference in your health.
- Lift weights. Many exercise routines neglect that all-important need to increase upper body strength. Lifting weights solves that problem. Depending on your size and fitness level, choose the amount of weight appropriate for you. Start with lighter weights, and as you spend time on a daily routine, gradually increase the amount of weight you can handle.
- Walk faster. Will you be walking the dog later today? Or perhaps walking from your car into the shopping mall? Picking up your walking speed will also increase your fitness level. Walking of any kind is always a good thing, but walking faster enhances the exercise benefits you receive from it.
- Practice balance. Part of any healthy lifestyle is having a good balance. The more you practice, the easier it is to maintain balance not only in your exercise routine but also in your daily life. Practicing balance requires only a few minutes a day and best of all can be practiced anywhere with no special equipment.
Stand a few feet from a wall, kitchen counter, or other supporting structure and raise one foot off the ground. Hold this for 5 – 10 seconds. Maintain balance as long as you can. Repeat with the other foot.
- As seen in this picture, place one foot forward, the other foot in the back. Raise your arms as seen here and hold the pose for 5 seconds or more, maintaining your balance. Alternate with the left and right foot to strengthen both legs.
There are many more exercises you can do to improve balance. for the purpose of this short article, let’s keep it simple. But you get the idea. Tai Chi is a great exercise to improve balance. I have always recommended this exercise that is great for wellness. Yoga is an excellent exercise for promoting balance as well.
- With daily practice, you’ll notice a gradual increase in the amount of time you can keep your balance.
By following just a few of these simple and quick exercise routines, you’ll be on your way to a healthier and happy lifestyle. Don’t wait for tomorrow. Start now!
(To order an expanded and detailed article on this topic for your website, magazine, periodicals, newsletters, or organization from 1k to 5k words, contact author.)
Top 10 Benefits of a Daily Walk
Are you feeling down, constipated, or overweight? Is your blood pressure or blood sugar a little high? Do you have trouble falling asleep at night? The solution might be as simple as walking for 30 minutes each day.
A walk might seem like child’s play compared to running a marathon or competing in Crossfit. However, a walk can be a very healthy alternative if you lack the time or interest in exercising intensely.
Humans were built for walking, and some health experts believe that the chair was the worst invention ever created. You can do a lot to enhance your health by standing up and taking a walk.
Enjoy the many benefits of a Daily Walk:
- Helps ease anxiety and depression. If you’re currently not getting enough exercise, a walk is a simple way to fill that void. Getting out of the house and breathing a little fresh air is bound to enhance your mood and outlook on life.
- Walking strengthens your bones. Hip fractures are reduced in postmenopausal women that walk for at least 30 minutes each day.
- You can expect to sleep better if you walk regularly. Those that walk report a lower incidence of insomnia. If you’re having trouble sleeping at night, the solution might be as simple as a daily walk.
- Walking daily lowers your risk for chronic diseases. Studies have found that your risk of developing diabetes or suffering a stroke is reduced significantly. Thirty minutes of walking is all you need each day to reduce your risk of cardiovascular disease by 30%. A stroll can also lower your blood pressure.
- Walking increases the motility of your bowels. If you suffer from constipation, a walk can work wonders for your issue.
- You are developing a good habit. Walking can be a positive addition to your routine. The most successful people have routines. You’re more likely to experience success if you can maintain positive routines in your life.
You’re likely to lose weight. If you increase your physical activity without increasing your caloric intake, you can expect to drop a few pounds. Even if you don’t lose weight, you may experience a shift in your weight that allows your tight clothing to fit much more comfortably.
OTHER BENEFITS OF DAILY WALKS FOR YOUR WELL-BEING
- Walking is also a good exercise for your brain. Older seniors that walk daily have a 50% decreased risk of developing Alzheimer’s or dementia. The sights, that sense of outdoors stimulating the brain. Problem-solving where and how far to go, which paths to take, planning ahead.
- Walks increase your creativity. More than one study has demonstrated that going for a walk boosts creativity. Those that walk are more creative than those that sit. Having a challenge at work or at home? You’re more likely to find the solution during a nice, long walk.
- Live longer. Those that spend more time on their feet have been shown to live longer than those that spend too much time sitting each day. Get up on your feet and go for a walk if you want to extend your life. It has been suggested that a daily walk adds 3-7 years of life.
Walking is free, low-impact, and simple to do. There’s no new skill to learn and no equipment to purchase. Unlike many other forms of exercise, walking can be done by those with weight issues and those with no athletic ability whatsoever. Just put on your shoes and get out the door.
Consider the many health benefits that walking provides. Going for a walk can do a lot more for your health and outlook on life than a gym membership that is rarely used. It’s much less expensive, too.
»» » (Any questions or topic requests? Or do you need an article for your organization? Let’s talk and see what I can write for you!)
Inflatable Neck Traction Device. Does it Work?
We recently purchased this device on Amazon to use for patients we see. There has been quite an influx of patients with neck pain and headaches. This has subsequent complications including muscle spasms or cramping, and headaches. I am always on the lookout for treatment alternatives, practical remedies for pain management.
So here it is. The product name was Cosy Life. There are many brands available but this one was on a limited-time deal. So, I gave it a try.
It came well packaged. Inside included a User Manual, which was great. Many consumers require descriptive instructions on how to use it safely. The product was encased in a nice, velvety pouch, with their brand name on it.
The device itself was, of course, deflated. The inflation valve is similar to that of a blood pressure monitor. You close it to inflate and loosen it up to deflate and let the air out.
Checking out the material of this device, it is indeed a big improvement from earlier models. With the prior versions, you can feel the vinyl cover with sometimes rough edges that scratch your chin. (Indeed yes, I have tried the earlier models before years ago.)
One will readily notice the velvety feel of the material. Even Jessica, my model, noticed this right away.
The straps were long enough to fit a medium size head, like Jessica’s. The Velcro was well sewn, and the top strap had the name-brand patch on it. Very proprietary.
The inflation valve was easy to use. It did not take long before the user can feel the support and bracing action on the neck.
Overall, this was worth the price, and the overall quality was very satisfactory. As you can see in the video, Jessica, a first-time user with chronic neck pain, headaches & spasms was pleased.
She is my unofficial patient from time to time. If it’s not her foot, it’s her neck I have to work on. This is from working at a desk and working the desktop all day.
I did try to use this specific model on a patient with a smaller and shorter neck. As the straps were quite long, the first layer of the device came up all the way to her cheekbones. There was not enough length of the velcro itself to tighten the device.
I would say that this model works best with medium – to large-sized individuals. It is still a great product I would say.
QUALITY – Passed
PRICE – Passed
PACKAGING /BRANDING – Passed
COMFORT OF WEAR & Ease of Use – Passed
INSTRUCTIONS FOR USE – Passed
MY OVERALL RATING: 4.5 STARS
HOW TO USE THE INFLATABLE NECK TRACTION DEVICE:
1.Always start slow, gradually increasing tension in 1-minute increments. Inflate to about 25% tension, just enough to feel a lift on your head and jaw. Stop, and leave on for 1 minute.
2. Deflate to halfway down, about 50% tension. Do not deflate all the way. This gives your neck muscles time to adjust to the stretch.
3. After about a minute rest, inflate it again. This time, way past the initial tension you reached. Hold and keep it there, then close the valve. Hold this at this increased tension for another minute. Thereafter, deflate it down to 50% less tension. You should still feel a comfortable stretch.
Repeat the same procedure by inflating the device again. This time, increase tension to the maximum tension you can tolerate. The stretch should be comfortable and not blocking your carotid. (LOL).
You will notice that despite the stretch, you can still speak and breathe comfortably. You can then hold this at this level for 1 – 5 minutes. Deflate to about 25% less tension, let it rest there for about a minute or two. Then inflate it again to that same level. Repeat 4 – 5 times.
I use this protocol with patients and it is well tolerated. Indeed, it is a very useful and helpful device for easing neck pain, stiffness, and muscle spasms.
Personally, I have used this device for my headaches. Once muscles are relaxed, it decreases tension on your intervertebral discs. This also allows better circulation and improved oxygen supply to the head.
Using this device, along with strategic neck exercises and techniques can be very beneficial for neck pain relief.
***Subscribe and get a FREE copy of my NECK TRACTION DEVICE E-Book I put together about these devices. It includes my personalized protocol for its use.
I also featured therapeutic neck exercises and symptom relief strategies I use with patients for managing neck pain.***
Get it here:
If you know of a product you would like to know about and have me check it out, message me. I would be more than happy to feature that in future articles.
(As with any use of a health device, always consult your doctor or physical therapist if the use of such device is appropriate for your specific condition.)
Top 5 Energy Boosters
With so many ads about which superfoods are best, it can be confusing to decipher what’s a scam and what’s the truth. That’s why I compiled a list of the top five energy-boosting foods that will give you true, lasting energy to keep you hopping all day!
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Oats contain the energizing and stress-lowering B vitamin family, which helps transform carbs into usable energy. Oats are also low on the glycemic index because they have a lot of fiber. That means that your body gets a steady stream of energy, as opposed to a short-term spike because the carbohydrates gradually flow into your bloodstream.
The key here is to look for high-fiber oatmeal, like oat bran. For the best nutrition kick, avoid instant oatmeal and stick with more natural varieties, then add your own sweetness.
Beans are a great source of fiber, which translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium, and copper. Lentils provide both carbohydrates and protein, making them a great addition to any meal. Lentils help reduce your cholesterol and blood pressure, and they’re low in fat and calories to boot.
Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, the body doesn’t store potassium for long periods of time. This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating. The sugar in bananas is an easily digested form of carbohydrate.
Other fruits such as apples, grapes, peaches, and pineapples also make great energizing and refreshing snacks. We all know we need to be eating more fruits in our diet!
Studies show that chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, and improve longevity. Chocolate contains sugar and caffeine along with fat and calories so consume in moderation. When possible, opt for dark chocolate or raw cacao for the highest source of antioxidants.
These little guys are great if you’re looking to improve your focus and mental clarity. Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.
Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and fish oil. Of course, you’ll want to check with your health practitioner before making drastic changes to your diet.
Incorporating these foods into your daily menu takes some planning, so here are some ideas you can use to ensure you’ll have all the energy you need every day.
- Smoothies: For breakfast, a banana fruit smoothie is a quick and easy way to get the potassium your body requires for normal function. In a blender, combine a small banana, some frozen berries of your choice, ice, 1/2 cup low fat milk, and a teaspoon of vanilla. You can also add a tablespoon of peanut butter or some raw cacao powder as well.
- Oatmeal: If you need a quick breakfast, you may not always think of oatmeal, or you may think of instant oatmeal, which isn’t as nutritious. Some companies are making instant oatmeal healthier by not adding as much sugar and artificial flavoring, but you’ll always want to compare the sugar and fiber amounts across a few different brands to find the most nourishing oatmeal.
- Cereals: Another great alternative to a bowl of hot oatmeal is bran and muesli cereals. They contain a lot of the energy-boosting nutrients of oatmeal and often contain healthy nuts and dried fruits as well.
- Almonds: These nuts are perfect as a mid-afternoon snack. Grab a handful and take them to work with you in a snack cup or baggie.
- Dark Chocolate: When you’re feeling sluggish, a small dark chocolate bar is all you need for a great pick me up that will last longer than an hour or two.
Dinner Side Dishes
- Beans: Lentils are a great side dish to enhance many dinner entrees such as tacos and burgers. You can also make lentils a main dish by combining several types into one dish as bean soup or bean casserole served with cornbread. Another way to eat lentils is to add some pepper and melted shredded cheese as part of a healthy lunch.
Working these naturally energizing foods into your daily routine doesn’t have to be difficult. With a little imagination and effort, you can have all the energy you need to stay awake and alert throughout the entire day!
Natural Methods That Boost Your Immune System
You depend on your immune system to fight off foreign substances that could make you sick. It will even help you recover if any of these contaminants attack your body.
A healthy lifestyle strengthens your body’s defense network. As a result, you catch fewer colds and reduce your risk for many serious health conditions. Try these natural methods to boost your immune system and enjoy better health.
Foods and Eating Habits That Boost Your Immune System
1. Fill up half your plate with fruits and vegetables. Antioxidants are what superfoods are all about. They help prevent and repair cell damage. Eating a variety of colorful fruits and vegetables is the best way to meet your requirements for important nutrients. Most significant are beta-carotene, vitamin C, and vitamin E.
2. Get enough zinc and selenium. Two other important antioxidants are zinc and selenium. Good sources for zinc include seafood, beans, red meat, poultry, whole grains, nuts, and dairy products. Selenium is also found in many foods like beef, poultry, tuna, and whole grains.
3. Watch your calories. Studies show that being overweight can depress your immune system. Excess fat cells are linked to chronic inflammation and decreased production of antibodies. Maintaining a healthy body weight can help fend off diabetes, heart disease, and other threats.
4. Limit sugars and fats. Diets high in sugar and saturated fats make your white blood cells less effective in guarding against bacteria. Stick to sensible portions of healthy fats like olive oil and cut back on soft drinks.
Helpful Lifestyle Changes
1. Reduce stress. Chronic stress bombards your body with hormones like cortisol and adrenaline that interfere with your immune system. Find relaxation techniques that work for you like meditation or massage.
2. Get adequate sleep and rest. Most adults need seven to eight hours of sleep each night to keep their immune functions in top shape. As much as possible, go to bed and get up at the same time every day.
3.Indulge in healthy pleasures. During exercise and enjoyable activities, your brain releases chemicals that reinforce good feelings. As a result, this helps triggers the production of IGA proteins that boost your natural defenses.
4. Cultivate friendships. Social connections are essential to our physical health. The quality of friendships is more important than the quantity, so focus on whatever arrangements make you feel loved.
5. Engage in regular exercise. People who exercise regularly produce more leukocyte cells. Furthermore, they have a better chance of avoiding infection. Moderate exercise is all it takes, so go for a walk for a half-hour at least three days a week.
6. Drink alcohol in moderation. Repairing the damage from heavy drinking can weaken your immune system. As a result, you are more likely to succumb to any bug that’s going around. Play it safe by sticking to a daily maximum of two drinks for men and one for women.
7. Consider herbal treatments. Medical experts caution that further research is needed, but people have been using herbs for centuries to promote good health. Work with an experienced practitioner. Check references carefully and tell your doctor about any products you decide to take.
8. Observe good handwashing habits.. The benefits of frequent and thorough hand washing are indisputable. Use soap and water or hand sanitizers to reduce the risk of infection for yourself and others.
Take care of yourself so your immune system. By doing so, can focus on unwanted invaders like germs and viruses. Simple steps like eating right and reducing stress will pay off in fewer sick days. It may even extend your life by reducing your risk for cancer and other serious conditions. Add some of these immune-strengthening strategies to your life today.
Do You Recognize the 3 Main Trouble Spots for Osteoporosis?
Osteoporosis can affect any bone in your body. It is a condition where bone becomes less dense and porous, making it brittle. This is why fractures can happen even with the slightest pressure or load. I have patients who broke a hip just by standing up from a seated position.
The most common trouble is the wrist, spine, and hips. As the population grows older, the condition is becoming more widespread. According to the National Osteoporosis Foundation, about 10 million Americans have osteoporosis and another 44 million have low bone density.
Osteoporosis is the thins the bone as we age. This is because there is not much impact and loading on bones as people become more sedentary. The bones become thinner and more brittle. It develops over time. The symptoms may be unnoticed until a bone fracture happens.
Use this quick guide to strengthen your bones and lower your risks for osteoporosis.
Caring for Your Wrists
A broken wrist is often an early sign of osteoporosis. That is especially true if the injury was caused by only minor force. For women, a Colle’s fracture is very common.
Be mindful of your wrist position. Practice holding your wrists flat rather than letting them bend backward while typing or lifting objects. This will guard against carpal tunnel syndrome and related injuries.
Towel wringing. There are many exercises that can strengthen your wrist. In addition to dumbbell exercises, there are some moves you can do anywhere to condition your wrists. Grab a towel by each end and twist it tightly. Hold for 5 seconds. Do this in both directions.
Squeeze a ball. Another option is holding a ball in your palm and squeezing it with your fingers. Point your middle finger towards the center of your wrist to minimize joint stress.
(Hold and squeeze the ball, hold for 5 – 10 seconds each time, then relax. Repeat for as many as you are able to tolerate. While watching TV, waiting in line, etc.
Caring for Your Spine
***Almost 700,000 people a year experience vertebral compression fractures, and there may be no noticeable discomfort. These injuries are almost twice as common as broken hips or wrists.***
Warning signs. You can spot compression fractures if you know what to look for. Symptoms include sudden loss of height, difficulty breathing, a protruding stomach, and soreness in your lower back.
Strengthen your core. Strengthening and firming up your abdominal muscles can take a load off your back. Engage your abs during workouts and daily tasks like carrying groceries.
Be careful when bending forward. If you already have osteoporosis, bending forward can contribute to spine and hip fractures. Your doctor may recommend you use a pick-up cane so you can clean the house and pick up your keys while standing up.
Caring for Your Hips
Broken hips can trigger long-term health issues and interfere with independent living. More than 95% of hip fractures are caused by falling, according to the CDC.
Work on improving your balance. There are many ways to increase your balance and coordination. Sign up for Tai Chi or yoga classes. Take turns standing on one leg at a time. Keep your eyeglass prescription updated and play it safe with medications that make you drowsy.
Strengthen your legs. Powerful legs can help you stay on your feet. Train them with squats, lunges, and calf raises.
Make home adaptations. Modify your home with safety in mind. Install grab bars in the bathroom and extra lights in the backyard. Ensure that each stairway has secure rails on both sides.
⇒ MORE IMPORTANT TIPS:
Prompt medical treatment and lifestyle changes can make a big difference in keeping your bones healthy. Genetics alone is not enough to rely on to determine your risk factors for osteoporosis.
Consult with your doctor. Your doctor can prescribe bone and health screenings & diagnostics to evaluate your individual situation. Your health team then will be able to help you manage your risk factors and design a safe exercise program.
Eat calcium-rich foods. Calcium and Vitamin D are two important nutrients for your bones. Consider including dairy products and fortified breakfast cereal in your diet.
Add intensity to your workouts. Make sure it is the right type of exercise for your fitness level, however. Walking is good for your posture and your heart. More challenging activities are required to make an impact on your bone mass. Bone responds accordingly to the loads placed on it. Do strength training gradually and safely, increasing the amount of weight you use. Consult with a physical therapist. Physical Therapists are skilled at evaluating your fitness level and the type of therapeutic exercises appropriate for you. It is necessary to take any comorbidities into consideration.
Get on the ball with osteoporosis prevention. Fighting osteoporosis can help you to live longer and more independently in your golden years. Work with your doctor to take care of your bones by building up their strength and density with targeted exercises and healthy lifestyle choices.