General Health Articles

Beat the Winter Blah: January Fitness Challenge

This 31-day challenge is a great way to beat the winter blues and stay motivated during the long, cold January. 

Day 1: 25 squats

Day 2: 10 burpees

Day 3: 30-second plank

Day 4: 10 push-ups

Day 5: 1-mile walk

Day 6: 25 walking lunges

Day 7: 30-second bridge

Day 8: 20 donkey kicks

Day 9: 50 high knees

Day 10: 2-mile walk

Day 11: 15 burpees

Day 12: 15 push-ups

Day 13: 150 jumping jacks

Day 14: 45-second plank

Day 15: 50 jump squats

Day 16: 30 jump lunges

Day 17: 45-second bridge

Day 18: 30 donkey kicks

Day 19: 20 push-ups

Day 20: 3-mile walk

Day 21: 60-second plank

Day 22: 20 single leg bridges

Day 23: 150 skiers

Day 24: 40 walking lunges

Day 25: 50 squats

Day 26: 20 burpees

Day 27: 60-second bridge

Day 28: 100 high knees

Day 29: 25 push-ups

Day 30: 75-second plank

Day 31: REST

Fitness for All: 10,000 Steps a Day: Where did it come from?

Whether you are an avid fitness guru or just your “Average Joe” you have no doubt at some point in your life heard that the key to being healthy is getting in your “10,000 steps” daily.

But have you ever wondered why 10,000 steps? And is it working? Or is it just causing us unnecessary stress?

Here is what the experts say…

Back in 1965, when the Summer Olympics was held in Tokyo, Japan, a local professor was working on coming up with the best way to fight obesity and heart disease. He calculated that walking 10,000 steps a day – or the equivalent of 5 miles – would translate into a 20% increase in calories burned for the average person.

The professor, Yoshiro Hatano, then came up with a pedometer-like device called the Manpo-kei, to encourage people to get up and moving during the Olympics when fitness was on everyone’s mind.

The popularity of the pedometer and taking 10,000 steps continued in Japan and has since spread to the U.S. and other countries, becoming the standard that World Health Organization (WHO), the American Heart Association (AHA) and the Centers for Disease Control (CDC) still follow today.

While 10,000 steps a day might be an achievable goal for some, experts note that everyone’s fitness ability is different and their steps per day should be adjusted accordingly.

One way to figure out the number of steps that would work for you is to track how many steps you normally take in any given day, then set an achievable goal based on your baseline steps. If you are a person who typically gets in 5,000 steps a day, then shoot for 7,500. Already reaching 10,000 a day? Why not try for 12,500? Even though this theory has been around for decades, there is no need to stress yourself out about reaching this daily goal. Just take it one step at a time.

Healthy Living Snore-free Night’s Sleep!

Studies show that 30 to 40 percent of the general population snores… which means there are an awful lot of people out there not getting a good night’s sleep.  Whether you snore, or your partner, there are some easy ways to alleviate snoring and catch some zzzz’s before you know it.

Tongue exercises – believe it or not there are exercises that you can do with your tongue that will help “train” your tongue where to stay in your mouth while you are sleeping to prevent snoring. One good tongue exercise to practice is making the “t-t-t-t-t” sound– sort of like you are scolding someone. This strengthens the tip of the tongue. You can also let your tongue hang out relaxed, then tense your tongue by pointing it and holding this position for three seconds. 

Buy a mouthpiece – one of the most effective anti-snoring techniques is using a “boil and bite” mouthpiece. These mouthpieces form to your upper and lower teeth and pull your lower jaw and the back of your tongue forward. This process allows your airway to be opened and you to breathe easier.

Nasal sprays – there are quite a few nasal sprays on the market that claim to help curb snoring, so it may have to be a trial and error process in finding one that works for you.  Some studies say that eliminating yeast overgrowth in your nostrils may reduce inflammation and nasal congestion, but it also causes snoring. 

Sleep with a tennis ball – say what? Hear us out on this one… because most people snore while sleeping on their back if you provide a barrier between your body and your back while you are sleeping you will be less likely to sleep on your back throughout the night… thereby reducing your snoring. Some people suggest putting a tennis ball in a pocket T-shirt then sleeping with the T-shirt on backwards. You can also put the tennis ball in a fanny pack and then wear that backwards. If you happen to turn onto your back during the night, the ball, whether it is in your shirt or in your fanny pack, will cause discomfort and you will roll onto your side.

Healthy Living: Five Ways Your Smart Phone Can Make You Healthier

It is 2026 and everyone has a smart phone nowadays. There are so many apps and programs that you can now download to your phone to help you reach your fitness and health goals. 

While this seems like an easy thing to do – just download an app – there is much more involved in getting the most out of your smart phone to become healthier.

Here are five ways that your smart phone can make you healthier. 

1. Set up healthy appointments on your phone. Use the remind or alarm function on your phone to help you set healthy reminders – like take your medication, get to spin class, go to bed early and take the stairs and not the elevator on your lunch break.
2. Use your timer. We have learned since we were little that we should brush our teeth for 2 minutes, but do you? Use your timer to achieve these types of goals. You can use your timer to figure out how long tasks take so that you can also better prioritize your time, causing less stress.
3. Track your progress. Sure, you downloaded that fitness tracker on your phone, but are you using it? Commit to a particular app and actually use it. Basic features include tracking your steps, counting your calories, and helping you to get a handle on your blood pressure.
4. Eat Healthy. There are quite a few apps that you can download that can help you to be a better label reader and track your food intake.
5. Motivate yourself. Customize your alarms to give you that gentle nudge that you need to motivate yourself. A “Get to the gym if you want to fit in that dress” message alarm is more motivating than a beeping alarm.

In the News: Ways to Prevent Computer Eyestrain

It’s a sign of the times that people are using computers, iPads, and other electronic devices for large amounts of their day. And while these devices have made our lives easier and more convenient in many ways, they have also done a number on our eyes. 

There is even now a diagnosed disorder for the chronic eyestrain caused by looking at a screen too much – Computer Vision Syndrome or CVS. 

Symptoms of CVS include dry and burning eyes, aching back, neck, shoulders or head, and blurry vision.

Here are some ways that you can avoid eye strain and prevent CVS from getting to you. 

• “Take a break.” Every 15 minutes take an eye break from your screen. Look from side to side, then gaze into the distance. Roll your shoulders while you are taking your eye break to stretch out your neck, too.
• “Look down, not up.” Tilt your screen (if you can) downwards so that it is 4-8 inches below your eye level.
• “Stand up.” Take a 10-minute bathroom break – even if you don’t have to go – at least every 2 hours. Walk around, back and forth, letting your eyes idle. Avoid looking your phone during this idle break and let your eyes wander. Do anything except something that requires intense eye focusing.
• “Use Eye Drops.” People tend to blink less when they are staring at a screen which results in dry eyes. Keep eye drops nearby and squeeze in some artificial tears when necessary.
• “Check your glasses.” People wear glasses for reading and for seeing things far away, but most glasses are not intended for reading type on a computer screen that is 20 inches away from you. Consult an optometrist about getting a pair of computer glasses.