The 10 k is a good middle distance race for novice runners, or those wanting to get back in shape. I have run over 50 10k races in my lifetime. Always fun. Some have some nice post-race celebrations to keep you motivated. Yes, the high entry fee can be a deterrent, but most of the time it's worth it.
Post Race Tips
Don't stop and sit down, walk around a cool down for a few minutes. Then grab a drink. It's normal not to feel hungry. Yes, sometimes there are some delicious looking goodies waiting for you.
Stretching is a good idea. It helps minimize soreness the next day. Sometimes there are post race massages after the race. Get one, you won't be sorry, it will help your muscles recover faster.
If it's your first race, don't compare times with others. Be happy with what you get, you can improve later. Plan your next race to keep yourself motivated.
Hopefully you will enjoy the experience, and may it be the first of many to come.
Think sleep is for wimps? Think again. In fact, its essential to your health.
You may have been taught that sleep is for people who don't want to work too hard. Nothing could be farther than the truth. We no longer live in the Victorian era. In those days anybody who wanted more sleep was considered "lazy." They were dead wrong. I know too many people who still think like this. Don't listen to them.
Sleep health has only recently been researched. It probably explains why I have shelves of health related books, and few of them talk about sleep. Some medical experts have shown that prolonged sleep deprivation can shorten your life span, and cause other chronic health problems.
Not getting enough sleep may age you faster. If you are that kind of martyr, then you are putting your health at risk. It's not worth it. Also, there are individual differences of sorts, but 8-9 hours a night is recommended.
I have a co-worker who tells me that she only needs four hours a night, and that's why she is able to work night shifts all the time. She looks wonderful, and seems to have no issues. There are always exceptions of course. Most of us aren't that lucky. I believe your body tells you what it needs.
Benefits of more Sleep
According to Harvard researchers and other scholarly articles, sleep heals and repairs your muscles, especially your heart muscle. Lack of sleep over time, can lead to a whole host of chronic health problems including emotional problems. For more information check out the following links:
Yes, we are all in competition for more time in our day. It depends on if you want 'quality' time in your life, or you just want to wing it. If you have a mental job, then lack of sleep over time can lead to decreased mental sharpness and focus. Who wants poor job performance? Get more sleep and you might get that job promotion you've been waiting for.
Sleep is necessary for the learning process. Harvard University researchers say that sleep may help improve the creative process. If your job depends on creativity, then research is in favor of increasing sleep for better performance. If you are like me, noise bothers you, then get some white noise. There are machines you can put by the bedside, and there are app for your phone.
If you want to get fit and strong, you can't do it without sleep. Who doesn't need more energy these days? The amount of sleep you get is co-related to the amount of energy you have each day. If you have kids, you probably need more sleep than you are getting. Good parenting means good sleep and other healthy lifestyle habits.
Remember that sleep is necessary for animals too. Many people don't realize this.
So forget about those notions that your parents and grandmothers had about sleep being for "lazy" people. They were feeding you a bunch of crap (unintentionally). My money is on the science and statistics. I don't know about you, but good sleep makes me feel like a million bucks. Poor sleep also affects your motivation level. You probably won't feel like doing much of anything. It's important not to confuse fatigue with motivation too.
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Have you been told lies about running? Want the truth?
Believe it or not...running is a whole lot better than being sedentary. Remember that our ancestors ran long distances to hunt down food. The advantages of running out- weigh those of doing nothing. Yes, you might get an injury or two along the way.
If you are worried about your knees. Know this: A Stanford university study says that people who run are less likely to have knee injuries then those who don't run. Why? Runners build stronger tendons and are less likely to have knee osteoarthritis. I would say that's an advantage.
I read the book Older, Faster, stronger, by Margaret Webb. This book contains some new and interesting findings about science and aging athletes. I highly recommend this book if you are a runner over 50.
You can prevent or slow down the chances of getting injured if you take into consideration a few factors like:
John Stanton's advice is to walk and then gradually add some slow running as your body adapts. Over time you can increase the jog distance. It takes about six weeks before the body adapts to the stress. This may be a major reason why people start running and then give up or end up with an injury.
Benefits of Running:
Good running Form
Yes, there is a right way to run, and there are many bad ways to run. There are great books on running form. By poor running form, I mean things like running with your toes turned in. Look for shoes with good forefoot cushioning to absorb shock. runnersworld.com has great information for new runners.
Your running style is important. Don't take too big of steps, it puts stress on your hip joints. Swinging your arms in front of your body is also a common mistake. John Stanton, the owner of Running Room also advises you not to change your foot plant as you train. You should run naturally. Read Running Room's book on Running by John Stanton. You can go to the Running room's site and get loads of information too. If you visit them, they will determine your foot type and the best shoe for you.
Running should be enjoyed and you should be able to strike up a conversation with someone beside you. If you have a heart rate monitor, that's great, but you don't need one to start. If you eat properly and avoid dehydration, then you should benefit from running. Good running efficiency will help you avoid injury.
If you are a runner and you want to share your tips, please drop a comment into my email. If you like this post? Please share.
Ever here of Bibliotherapy? It's not complicated, keep reading to find out more.
Yes, we all have a lot to read, with email and other stuff your boss sends you. Reading books can bring on some much needed relaxation and self indulgent time. Scheduling yourself regular reading time can actually reap health benefits and stimulate the feel good hormones in your brain.
Books take you on new roads to recovery and they may even change your outlook. Literally, the world is at your finger tips, pardon the cliche. Nobody is suggesting that reading should take the place of other therapy but it might add to your sense of well being. No matter how busy I am, books create the solitude I crave everyday.
What is Bibliotherapy?
You don't need anyone but yourself to do this one. Reading books have been used to treat everything from panic disorders to bulimia, says Jacqueline Stanley. She teaches reading to heal workshops, and is a researcher and writer. She does advocate that you should seek professional guidance on what books you should be reading and what books you might avoid. If you don't like groups, you can go solo.
Check out booksastherapy.com. They believe that people read in order to live better lives.
Bibliotherapy can help you develop a greater understanding of yourself, or it can focus your life away from your own stuff. Reading fiction can introduce you to people that have parallels to your own life, besides...it's fun to create your own imaginative world.
What the research says
Black Morrison, professor of creative and live writing shows how reading can alleviate pain and mental stress. The professor is from the University of London and reports some research benefits. They advocate shared groups as therapy. The Guardian.com is a great place to learn about this. Sorry, the links are much too long to type in!
What should you read?
Ask professionals or somebody who is well read. It's recommended that you develop a regular reading routine. It's worth it, you are important. You can accomplish more in your life and develop greater insight in to human nature. Find something about whatever issues you are dealing with.
Reading fiction is helpful for escape and diversion for anyone. If you get tired quickly, it's normal if you haven't been doing this for a while. Maybe it's time to invest in that pair of reading glasses. When I first started University, it took up to 5 months to adjust; I was exhausted all the time, at first. Exercise for your brain is no different than exercise for you body. It takes time. You can start with an hour, or half hour a day.
Bibliotherapy helps you discover things about yourself and others, that you may not ever have known. You may need help with managing money or have relationships issues.
"Books are silent counselors." (unknown).
I know fiction gets a bad rap from some people. The thing is, fictional characters are based on some real life characters. Often we can connect with their difficulties. I think this is why people go to book clubs. It helps them focus on other things in life. Appreciating literature isn't a bad thing either.
Set goals with Goodreads. You can post reviews online for others to see.
Reading to Heal with Jaqueline stanley.
What causes acid reflux? Is it your diet? Let's explore some of the things you can do about this awful feeling. Why is there so much debate about the causes and treatment?
What is acid Reflux?
Sometimes the acid in the stomach creeps up into the esophagus, and we have discomfort and pain, and even nausea. You may have regurgitation and burning in the throat. I have been working on a solution for a long time. I'll tell you what I have benefited from.
There is a stomach valve that sometimes doesn't close completely and acid comes up and causes burning sensations. Some medical conditions can cause this. It's good to rule out more serious causes according to webmed.com. If not treated, it can cause something called Barrette's esophagus. It's more common in men though.
If you are over weight, eat large meals or smoke, you are at higher risk. Some medications for pain, or muscle relaxants can cause symptoms.
The problem is that the causes of Acid reflux are still being debated, and so are the treatments. Nutritionists say that taking acid blockers long term just prolongs the problem. The issue is too much acid or not enough? You won't know unless you are tested.
According to the nutritionists at weight and wellness, it's more likely that too little acid production is at the heart of the problem. As you age, your digestive system slows down, and you might need an enzyme supplement to better digest your food. If you aren't digesting your food properly, then of course that can cause other health problems and you may end up with malnutrition or poor digestive health. Webmd.com explains further.
Many nutritionists think that the condition is caused by a lack of good bacteria in the gut that causes P.H. imbalances and the food isn't being broken down. Remember acid breaks down food. Still, the debate continues. People end up on acid blockers but that isn't a long term solution. According to Weight & Wellness nutritionists it takes months to re build gut health.
You might want to take a look at their podcasts at weightandwellness.com. Their radio show is called Dishing Up Nutrition. They have a great podcast on acid reflux.
Foods to Avoid
Coffee, alcohol, chocolate, tomatoes, and carbonated beverages. I have also been told that not eating enough on a regular basis can cause acid to upset your stomach. My trials have found that sugar and processed foods really cause a problem for me. When I avoid these, the problem seems to lessen. Gluten and wheat can cause inflammation in the gut.
I heard Dr. Jonathan Wright talk about this subject. He is an expert on intestinal health.
Add these to your Diet
Turmeric, Ginger and healthy fats, no hydrogenated oils. Give plain yogurt a try, the one without sugar. Make sure you read labels.
Supplements You might include are:
Bifido bacteria, acidophilus, and potassium are a great start to healing the gut. Some people find relief form cider vinegar. Mix it with plain water or juice and then drink it before meals.
I take them in capsules. In addition to that, I also take some aloe juice after dinner. I have had some success with herbal tea, especially lemon ginger.
People may have different food sensitivities, so what works for one person, may not work for another.
If you can afford to see a nutritionist, then that's the best way to go. Do your research first. Remember, acid reflux is still in the debate process but that's no reason to wait around for relief.
Let us know if you find something that works. Your comments are welcome.
Learning how to take control of your emotions is a tough job. It's even tougher for people who have experienced trauma. Some science suggests that the brain can be re-programmed
If you don't like exercising outdoors in the winter, there are some good options. Yoga is helpful because it helps keep joints limber during the winter months.
There are many types of Yoga, which I will not get into here.
I have practiced mostly Hatha Yoga, which is based on exercises called Asanas. They range from standing exercises to lying. If practiced right, yoga can work muscles head to toe. It shouldn't been too hard to start. You increase effort as your body adapts. You will know this too. Listen to your body, and don't do anything that causes pain. If you practice with intention, you can improve health and well-being.
Here Are Some Of The Most Common Benefits:
Please remember that Yoga is not a religion, it is open to all faiths. Really, it's more of a life style. It can help you re-connect with yourself. Some people add meditation to their practice. I sometimes end my hour of practice with a meditation.
It's not necessary to be in a hot room. Some people find that a warm room helps their muscles relax more. Drink lots of water AFTER, not before.
The big plus is... you may (as I did), find that you can do things you couldn't do before yoga. It can lower your risk of injury in the sports you play all summer.
Yoga can be practiced anywhere. All you need is a mat. If you have never been properly introduced to yoga, you might want to check out a class, or online videos. I first started with Bikram Yoga, and then I branched out. For somebody who hasn't done yoga before, Bikram may be a bit intimidating. For those of you who don't know what Bikram yoga is, it's yoga practiced in a 105 degree room, using the same 26 postures.
So this winter, give it a go, instead of sitting around complaining how tired you feel. Combined with meditation, it can improve your health.
It depends. Too bad people are so misinformed about the benefits of running. Anything that allows movement is going to increase health benefits, and they far out-weight the risks. This post outlines some key health benefits of a regular running program. Fall is a great time to start a run program.
Post by Debbie L. Belair
Some old school doctors, and other health professionals have told people that running is bad for you, and some even have said it "ages" you. I realize some people do things to extreme that they are not fit enough for, and then they blame the activity. Runner's world recently reported a study done between cyclists and runners. They reported that runners displayed a higher level of bone density.
I have been running, and reading runner's world since the 70's. They recently featured some stories about youths with Autism and Asperger's. Runner's world.com has a great source of information.
Grace Ling, 20, was diagnosed with Asperger's syndrome in grade three. One year later and exercise program had her running in a gym. One year later she was running with her high school track team. By senior year, she had qualified for the national cross country team, and earned an athletic scholarship. Running allowed her to embrace her diagnosis, and now she uses her running success to explore other areas of her life. Ling reports: "I used to hate myself because I had Asperger's, but now I love that about myself, It gives me the innate ability, the motivation, to do things."
Running is a lifestyle, not simply an exercise to punish your body everyday.
For me, running has always brought out the inner child, a sense of freedom and play. For some, running is an adventure every time they go out the door. I suffer from depression, and running has always been the one thing that centers me. I guess it's because adrenaline boosts the brain, and lifts moods long after the exercise is completed. It's also about bettering yesterday, and improving mental toughness.
The popular notion used to be, that running long slow distances was best for burning calories. The was the way I used to train. Recent research has determined that short bursts of higher intensity exercise leads to a longer lasting calorie burn.
In the "olden" days runners never dared to walk. It's important to remember that beginning and experienced runners need to walk when your heart rate is getting too high. Walking breaks also prevent injury.
Running Is An Inclusive Sport
Most running communities are very inclusive. They welcome all levels and ages. Some clubs have "learn to run clinics." You are never too old to start running, as long as you get the green light from a trusted physician. It's best to start with some coaching if you have never run before. If you have done a lot of walking you are likely ready to start running slowly.
Strength And Endurance
Running strengthens leg muscles used in almost everyday activities. You will feel less winded walking stairs and out playing with the kids because your lungs will get stronger too. Most research has shown that bone strength increases with weight bearing exercise.
Other than a good pair of running shoes, it's cost free. Running club fees tend to be quite low in comparison to other sports.
Fall is a great time to start running, now that the cool weather is coming. Remember to start slow and try to enjoy yourself.
Happy summer to you all. If you've been to a gym recently, you may notice many older persons training. You didn't see that 10 years ago. Read on to find out why you should go to the gym.
I was a personal trainer many years ago, and I am happy to report that the same principles still apply to weight training. Be careful not to get to muddled up with new fitness trends that might be doing you more harm than good. Many myths keep a lot of people out of the gym, including many women. There are many health benefits from lifting weights.
Benefits Of Weight Training
You will be stronger and have an easier time with other daily activities.
Many studies have shown that weight training helps prevent chronic disease, just as with other forms of exercise. The important thing to remember is "progressive overload." This means gradually increasing your weight, not doing the same weight and same reps every workout.
You may have more energy. Weight training helps prevent obesity, especially as you age. We lose bone density as we age. Exercise can help prevent bone loss.
Don't forget to feed your body properly. Want more information about diet, go to weightandwellness.com Download their podcasts for a good understanding of nutritional science.
"I will get bulky when I lift weights." Not true, unless you are taking drugs, or hormones.
"The muscles turn to fat when you stop." Actually having muscle mass increases your metablolism and that means you burn more calories. Muscle tissue is metabolically more active than fat. You can lose muscle easier than losing fat, so the rest depends on your lifestyle.
"You should go to the gym everyday." Not a good idea. You shouldn't go to the gym more than 4 times per week. Rest is necessary to build muscle.
" I don't want to look like a man." You won't... unless you take certain substances. I won't get into that. You will look toned and sexy. It takes a special kind of training to look like that anyway.
"Working harder, builds more muscle." Muscle overload has diminishing returns so don't punish your body by over doing it.
It's always useful to get help from a trainer...even if you have been doing it for a long time. There are always new exercises and new research out there. Be careful about trying exercises that you see in the gym...just because they look fun. Not all exercises are suited to everyone.
Most of all, enjoy your workouts.
This post explains why playing Pickleball is so popular for fitness. Pickleball is a new and fast growing sport that utilizes tennis, badminton and table tennis skills. It's for all ages.
What is it?
It's a game played on a smaller court than tennis. It's actually the same size as a badminton court. Paddles are used. The ball is a perforated plastic ball. You can play indoor or outdoor. It's gaining popularity because it's less of a learning curve then tennis, but you receive many of the same fitness benefits associated with tennis. It's scored differently then tennis, and an underhand serve is used.
The game consists of doubles and singles. Most people play doubles, but for those of you who want a bigger challenge you can play singles. The game has a social aspect that is very engaging.
One reason it is popular is because just about anyone can learn to play. It doesn't require a great fitness level to play, but if you play on a regular basis... I guarantee you will improve your fitness level. When you are having fun with a group of people, time passes, and before you know it you've burned a lot of calories.
It's a great sport for aging adults because it isn't as hard on the joints as many other sports, and it's low impact.
The many health Benefits
Contrary to popular belief, getting older by itself doesn't equal weakness and loss of balance; The strongest indicator is inactivity as we get older. Physical activity protects against the high blood pressure and Diabetes...and likely, many other chronic conditions.
Nobody wants to spent the last decades of their life with chronic illness. You can maintain joint and bone health through regular exercise. Sports like Pickleball improve your hand-eye coordination and reaction time. You can find out more at https:www.pickleballportal.com. If you really want to see how the game is played check the videos on U Tube.
*New studies by Scientists have discovered that exercise if done regularly, can improve cognitive functioning.
Make sure you start slowly. It is recommended that you start with 30 min sessions, if you haven't been active for a while. You will feel tired for the first little while until your body adopts.
The British Journal of Medicine says that many studies on long term health have been done on tennis players. Pickleball has similar benefits, if you play at least three times per week.
How to stay injury Free
Wear the right shoes, not running shoes unless they are very flat. Many running shoes have elevated heels and you can injure an ankle. Court shoes are specifically made for side to side movement. Your shoes are the most important piece of equipment.
Never run backwards to get a ball, bad things can happen. Instead, run forwards and then turn toward the ball.
Always warm up properly and stretch before and after play, especially the hips and knee area. Try doing some yoga stretches.
Try to avoid playing on a very windy day, I pulled out my back the other day after just 20 mins in the wind. It's just not worth it!
It's good to wear eye protection, there have been cases where people have lost an eye.
No matter what your age, you can play Pickleball and improve your over all fitness and coordination. If you have old injuries take precautions. Joining a club will insure that you get proper coaching tips and have lots of fun doing it.
Creative writing and content writer writing about Health and Wellness.