By Laura MacInnis
GENEVA (Reuters) Aug 23 - Infectious diseases are emerging more quickly and spreading faster around the globe than ever and becoming increasingly difficult to treat, the World Health Organisation (WHO) said on Thursday.
With billions of people moving around the planet every year, the U.N. agency said in its annual World Health Report: "An outbreak or epidemic in one part of the world is only a few hours away from becoming an imminent threat somewhere else."
more on: http://www.medscape.com/viewarticle/561842
Sunday, August 26, 2007
How Can I Get Enough Sleep During Training?
Question
I am a medical student and I recently had insomnia for about 7 days, starting with the beginning of my exams. The problem got better for a while, but then it came back again. I spend hours in bed, so exhausted but unable to sleep. Can you give me some advice? I don't want to use medications.
more on: http://www.medscape.com/viewarticle/560851
Heavy Alcohol Use Increases Stroke Risk, Mortality
August 24, 2007 — Heavy consumption of alcohol has been linked to a significantly increased risk for stroke and stroke-related death in Chinese men.
In a large, population-based study of 64,338 men participating in the China National Hypertension Study, researchers at Tulane University School of Public Health and Tropical Medicine in New Orleans, Louisiana, found those who consumed 35 or more alcoholic drinks per week had a 22% increased risk for stroke and a 30% increased risk for stroke-related death vs nondrinkers.
"We found a progressive, nearly linear, increase in risk of stroke across the categories of drinking. It was significantly higher among individuals who consumed at least 35 drinks per week. But the risk was also increased in moderately heavy drinkers. So the risk was increased in those who were drinking more than 3 drinks per day and was greatly increased among those who consumed more than 5 drinks per day," principal investigator Lydia Bazzano, MD, PhD, told Medscape.
more on: http://www.medscape.com/viewarticle/561861Sunday, August 19, 2007
Boy or girl? Technology allows you to choose the sex of your baby
Throughout history, humans have wished for a child of one sex or the other. At last gender selection is scientifically feasible. The most intriguing method is an in vitro fertilization technique called preimplantation genetic diagnosis.
Gender selection techniques
Preimplantation genetic diagnosis (PGD) was originally designed for detecting genetic diseases. It allows genetic analysis to be performed on early embryos prior to implantation and pregnancy. It was intended to exclude genetically defective embryos before they have a chance to develop. Typically one or both partners have been genetically screened and found to be a carrier for a inheritable genetic disorder.
more on: http://www.doctorslounge.com/fertility/articles/pgd/pgd_technique/index.htm
Gender selection techniques
Preimplantation genetic diagnosis (PGD) was originally designed for detecting genetic diseases. It allows genetic analysis to be performed on early embryos prior to implantation and pregnancy. It was intended to exclude genetically defective embryos before they have a chance to develop. Typically one or both partners have been genetically screened and found to be a carrier for a inheritable genetic disorder.
more on: http://www.doctorslounge.com/fertility/articles/pgd/pgd_technique/index.htm
Sex Around the World
Sex Around the World
Robert W. Griffith, MD
The New York Times of April 10 carried an article on the enjoyment of sex, which included information from an important survey - self-estimations of sex from 29 countries around the world - that may shatter some established stereotypes, and reinforce others. The survey, Global Study of Sexual Attitudes and Behaviors, was conducted by Edward O. Laumann , Department of Sociology, University of Chicago , with the assistance of researchers world-wide.
The survey concentrated on subjective sexual wellbeing - emotional and physical satisfaction with partnered sexual relationship, satisfaction with sexual health and function, and the importance of sex as a part of life as a whole.
more on: http://www.healthandage.com/public/health-center/4/news/10621/Sex-Around-the-World.html
Robert W. Griffith, MD
The New York Times of April 10 carried an article on the enjoyment of sex, which included information from an important survey - self-estimations of sex from 29 countries around the world - that may shatter some established stereotypes, and reinforce others. The survey, Global Study of Sexual Attitudes and Behaviors, was conducted by Edward O. Laumann , Department of Sociology, University of Chicago , with the assistance of researchers world-wide.
The survey concentrated on subjective sexual wellbeing - emotional and physical satisfaction with partnered sexual relationship, satisfaction with sexual health and function, and the importance of sex as a part of life as a whole.
more on: http://www.healthandage.com/public/health-center/4/news/10621/Sex-Around-the-World.html
Forgetfulness: It's Probably Not as Bad as You Think
Source: National Institute on Aging March 12, 2003
We often joke, as we get older and start to forget things, "it's my Alzheimer's kicking in!" But it's no joke for someone who has a loved one with dementia. The National Institute on Aging has an excellent article on putting age-related forgetfulness into its true perspective. Here it is. Robert Griffith, Editor.
Many older people worry about becoming more forgetful. They think forgetfulness is the first sign of Alzheimer's disease. In the past, memory loss and confusion were considered a normal part of aging. However, scientists now know that most people remain both alert and able as they age, although it may take them longer to remember things.
A lot of people experience memory lapses. Some memory problems are serious, and others are not. People who have serious changes in their memory, personality, and behavior may suffer from a form of brain disease called dementia. Dementia seriously affects a person's ability to carry out daily activities. Alzheimer's disease is one of many types of dementia.
The term dementia describes a group of symptoms that are caused by changes in brain function. Dementia symptoms may include asking the same questions repeatedly; becoming lost in familiar places; being unable to follow directions; getting disoriented about time, people, and places; and neglecting personal safety, hygiene, and nutrition. People with dementia lose their abilities at different rates.
Dementia is caused by many conditions. Some conditions that cause dementia can be reversed, and others cannot. Further, many different medical conditions may cause symptoms that seem like Alzheimer's disease, but are not. Some of these medical conditions may be treatable. Reversible conditions can be caused by a high fever, dehydration, vitamin deficiency and poor nutrition, bad reactions to medicines, problems with the thyroid gland, or a minor head injury. Medical conditions like these can be serious and should be treated by a doctor as soon as possible.
Sometimes older people have emotional problems that can be mistaken for dementia. Feeling sad, lonely, worried, or bored may be more common for older people facing retirement or coping with the death of a spouse, relative, or friend. Adapting to these changes leaves some people feeling confused or forgetful. Emotional problems can be eased by supportive friends and family, or by professional help from a doctor or counselor.
The two most common forms of dementia in older people are Alzheimer's disease and multi-infarct dementia (sometimes called vascular dementia). These types of dementia are irreversible, which means they cannot be cured. In Alzheimer's disease, nerve cell changes in certain parts of the brain result in the death of a large number of cells. Symptoms of Alzheimer's disease begin slowly and become steadily worse. As the disease progresses, symptoms range from mild forgetfulness to serious impairments in thinking, judgment, and the ability to perform daily activities. Eventually, patients may need total care.
In multi-infarct dementia, a series of small strokes or changes in the brain's blood supply may result in the death of brain tissue. The location in the brain where the small strokes occur determines the seriousness of the problem and the symptoms that arise. Symptoms that begin suddenly may be a sign of this kind of dementia. People with multi-infarct dementia are likely to show signs of improvement or remain stable for long periods of time, then quickly develop new symptoms if more strokes occur. In many people with multi-infarct dementia, high blood pressure is to blame. One of the most important reasons for controlling high blood pressure is to prevent strokes.
Diagnosis
People who are worried about memory problems should see their doctor. If the doctor believes that the problem is serious, then a thorough physical, neurological, and psychiatric evaluation may be recommended. A complete medical examination for memory loss may include gathering information about the person's medical history, including use of prescription and over-the-counter medicines, diets, past medical problems, and general health. Because a correct diagnosis depends on recalling these details accurately, the doctor also may ask a family member for information about the person.
Tests of blood and urine may be done to help the doctor find any problems. There are also tests of mental abilities (tests of memory, problem solving, counting, and language). A brain CT scan may assist the doctor in ruling out a curable disorder. A scan also may show signs of normal age-related changes in the brain. It may be necessary to have another scan at a later date to see if there have been further changes in the brain.
Alzheimer's disease and multi-infarct dementia can exist together, making it hard for the doctor to diagnose either one specifically. Scientists once thought that multi-infarct dementia and other types of vascular dementia caused most cases of irreversible mental impairment. They now believe that most older people with irreversible dementia have Alzheimer's disease.
Treatment
Even if the doctor diagnoses an irreversible form of dementia, much still can be done to treat the patient and help the family cope. A person with dementia should be under a doctor's care, and may see a neurologist, psychiatrist, family doctor, internist, or geriatrician. The doctor can treat the patient's physical and behavioral problems and answer the many questions that the person or family may have.
For some people in the early and middle stages of Alzheimer's disease, the drugs tacrine (Cognex®), donepezil (Aricept®), rivastigmine (Exelon®), and galantamine (Reminyl®) are prescribed to possibly delay the worsening of some of the disease's symptoms. Doctors believe it is very important for people with multi-infarct dementia to try to prevent further strokes by controlling high blood pressure, monitoring and treating high blood cholesterol and diabetes, and not smoking.
Many people with dementia need no medication for behavioral problems. But for some people, doctors may prescribe medications to reduce agitation, anxiety, depression, or sleeping problems. These troublesome behaviors are common in people with dementia. Careful use of doctor-prescribed drugs may make some people with dementia more comfortable and make caring for them easier.
A healthy diet is important. Although no special diets or nutritional supplements have been found to prevent or reverse Alzheimer's disease or multi-infarct dementia, a balanced diet helps maintain overall good health. In cases of multi-infarct dementia, improving the diet may play a role in preventing more strokes.
Family members and friends can assist people with dementia in continuing their daily routines, physical activities, and social contacts. People with dementia should be kept up-to-date about the details of their lives, such as the time of day, where they live, and what is happening at home or in the world. Memory aids may help in the day-to-day living of patients in the earlier stages of dementia. Some families find that a big calendar, a list of daily plans, notes about simple safety measures, and written directions describing how to use common household items are very useful aids.
Advice for today
Scientists are working to develop new drugs that someday may slow, reverse, or prevent the damage caused by Alzheimer's disease and multi-infarct dementia. In the meantime, people who have no dementia symptoms can try to keep their memory sharp.
Some suggestions include developing interests or hobbies and staying involved in activities that stimulate both the mind and body. Giving careful attention to physical fitness and exercise also may go a long way toward keeping a healthy state of mind. Limiting the use of alcoholic
beverages is important, because heavy drinking over time can cause permanent brain damage.
Many people find it useful to plan tasks; make "things-to-do" lists; and use notes, calendars, and other memory aids. They also may remember things better by mentally connecting them to other meaningful things, such as a familiar name, song, or lines from a poem.
Stress, anxiety, or depression can make a person more forgetful. Forgetfulness caused by these emotions usually is temporary and goes away when the feelings fade. However, if these feelings last for a long period of time, getting help from a professional is important. Treatment may include counseling or medication, or a combination of both.
Some physical and mental changes occur with age in healthy people. However, much pain and suffering can be avoided if older people, their families, and their doctors recognize dementia as a disease, not part of normal aging.
Source
National Institute on Aging. AgePage: Forgetfulness. Website accessed March 2, 2003 at http://www.nia.nih.gov/health/agepages/forgetfulness.htm
We often joke, as we get older and start to forget things, "it's my Alzheimer's kicking in!" But it's no joke for someone who has a loved one with dementia. The National Institute on Aging has an excellent article on putting age-related forgetfulness into its true perspective. Here it is. Robert Griffith, Editor.
Many older people worry about becoming more forgetful. They think forgetfulness is the first sign of Alzheimer's disease. In the past, memory loss and confusion were considered a normal part of aging. However, scientists now know that most people remain both alert and able as they age, although it may take them longer to remember things.
A lot of people experience memory lapses. Some memory problems are serious, and others are not. People who have serious changes in their memory, personality, and behavior may suffer from a form of brain disease called dementia. Dementia seriously affects a person's ability to carry out daily activities. Alzheimer's disease is one of many types of dementia.
The term dementia describes a group of symptoms that are caused by changes in brain function. Dementia symptoms may include asking the same questions repeatedly; becoming lost in familiar places; being unable to follow directions; getting disoriented about time, people, and places; and neglecting personal safety, hygiene, and nutrition. People with dementia lose their abilities at different rates.
Dementia is caused by many conditions. Some conditions that cause dementia can be reversed, and others cannot. Further, many different medical conditions may cause symptoms that seem like Alzheimer's disease, but are not. Some of these medical conditions may be treatable. Reversible conditions can be caused by a high fever, dehydration, vitamin deficiency and poor nutrition, bad reactions to medicines, problems with the thyroid gland, or a minor head injury. Medical conditions like these can be serious and should be treated by a doctor as soon as possible.
Sometimes older people have emotional problems that can be mistaken for dementia. Feeling sad, lonely, worried, or bored may be more common for older people facing retirement or coping with the death of a spouse, relative, or friend. Adapting to these changes leaves some people feeling confused or forgetful. Emotional problems can be eased by supportive friends and family, or by professional help from a doctor or counselor.
The two most common forms of dementia in older people are Alzheimer's disease and multi-infarct dementia (sometimes called vascular dementia). These types of dementia are irreversible, which means they cannot be cured. In Alzheimer's disease, nerve cell changes in certain parts of the brain result in the death of a large number of cells. Symptoms of Alzheimer's disease begin slowly and become steadily worse. As the disease progresses, symptoms range from mild forgetfulness to serious impairments in thinking, judgment, and the ability to perform daily activities. Eventually, patients may need total care.
In multi-infarct dementia, a series of small strokes or changes in the brain's blood supply may result in the death of brain tissue. The location in the brain where the small strokes occur determines the seriousness of the problem and the symptoms that arise. Symptoms that begin suddenly may be a sign of this kind of dementia. People with multi-infarct dementia are likely to show signs of improvement or remain stable for long periods of time, then quickly develop new symptoms if more strokes occur. In many people with multi-infarct dementia, high blood pressure is to blame. One of the most important reasons for controlling high blood pressure is to prevent strokes.
Diagnosis
People who are worried about memory problems should see their doctor. If the doctor believes that the problem is serious, then a thorough physical, neurological, and psychiatric evaluation may be recommended. A complete medical examination for memory loss may include gathering information about the person's medical history, including use of prescription and over-the-counter medicines, diets, past medical problems, and general health. Because a correct diagnosis depends on recalling these details accurately, the doctor also may ask a family member for information about the person.
Tests of blood and urine may be done to help the doctor find any problems. There are also tests of mental abilities (tests of memory, problem solving, counting, and language). A brain CT scan may assist the doctor in ruling out a curable disorder. A scan also may show signs of normal age-related changes in the brain. It may be necessary to have another scan at a later date to see if there have been further changes in the brain.
Alzheimer's disease and multi-infarct dementia can exist together, making it hard for the doctor to diagnose either one specifically. Scientists once thought that multi-infarct dementia and other types of vascular dementia caused most cases of irreversible mental impairment. They now believe that most older people with irreversible dementia have Alzheimer's disease.
Treatment
Even if the doctor diagnoses an irreversible form of dementia, much still can be done to treat the patient and help the family cope. A person with dementia should be under a doctor's care, and may see a neurologist, psychiatrist, family doctor, internist, or geriatrician. The doctor can treat the patient's physical and behavioral problems and answer the many questions that the person or family may have.
For some people in the early and middle stages of Alzheimer's disease, the drugs tacrine (Cognex®), donepezil (Aricept®), rivastigmine (Exelon®), and galantamine (Reminyl®) are prescribed to possibly delay the worsening of some of the disease's symptoms. Doctors believe it is very important for people with multi-infarct dementia to try to prevent further strokes by controlling high blood pressure, monitoring and treating high blood cholesterol and diabetes, and not smoking.
Many people with dementia need no medication for behavioral problems. But for some people, doctors may prescribe medications to reduce agitation, anxiety, depression, or sleeping problems. These troublesome behaviors are common in people with dementia. Careful use of doctor-prescribed drugs may make some people with dementia more comfortable and make caring for them easier.
A healthy diet is important. Although no special diets or nutritional supplements have been found to prevent or reverse Alzheimer's disease or multi-infarct dementia, a balanced diet helps maintain overall good health. In cases of multi-infarct dementia, improving the diet may play a role in preventing more strokes.
Family members and friends can assist people with dementia in continuing their daily routines, physical activities, and social contacts. People with dementia should be kept up-to-date about the details of their lives, such as the time of day, where they live, and what is happening at home or in the world. Memory aids may help in the day-to-day living of patients in the earlier stages of dementia. Some families find that a big calendar, a list of daily plans, notes about simple safety measures, and written directions describing how to use common household items are very useful aids.
Advice for today
Scientists are working to develop new drugs that someday may slow, reverse, or prevent the damage caused by Alzheimer's disease and multi-infarct dementia. In the meantime, people who have no dementia symptoms can try to keep their memory sharp.
Some suggestions include developing interests or hobbies and staying involved in activities that stimulate both the mind and body. Giving careful attention to physical fitness and exercise also may go a long way toward keeping a healthy state of mind. Limiting the use of alcoholic
beverages is important, because heavy drinking over time can cause permanent brain damage.
Many people find it useful to plan tasks; make "things-to-do" lists; and use notes, calendars, and other memory aids. They also may remember things better by mentally connecting them to other meaningful things, such as a familiar name, song, or lines from a poem.
Stress, anxiety, or depression can make a person more forgetful. Forgetfulness caused by these emotions usually is temporary and goes away when the feelings fade. However, if these feelings last for a long period of time, getting help from a professional is important. Treatment may include counseling or medication, or a combination of both.
Some physical and mental changes occur with age in healthy people. However, much pain and suffering can be avoided if older people, their families, and their doctors recognize dementia as a disease, not part of normal aging.
Source
National Institute on Aging. AgePage: Forgetfulness. Website accessed March 2, 2003 at http://www.nia.nih.gov/health/agepages/forgetfulness.htm
Age-Defying Fitness: Putting It All Together
Summarized by Robert W. Griffith, MD June 14, 2007
Marilyn Moffat and Carole Lewis are physical therapists who have been in private practice for a number of years. They have both published and lectured extensively, and have written "Age-Defying Fitness" based on their experience with their aging patients. Their aim is to inspire and motivate readers to do something good and long-lasting for themselves: exercise. Here's a sixth and final extract from their book. Robert Griffith, Editor.
Putting It All Together
"You must do the thing you think you cannot do."Eleanor Roosevelt
Even positive lifestyle changes are challenging. But we see amazing people in our clinics every day, people of all ages and abilities, making astonishing strides toward fitness.
A Commitment to Exercise
Since making and keeping a lifelong commitment to an exercise program may be difficult, it's important to look at the factors that may affect your success. One significant factor is self-efficacy, the amount of self-confidence you have in your ability to perform an activity. To determine your self-efficacy, take this quiz. Use the following scale to define how certain you are that you will fulfill your exercise commitment. If you are very uncertain, score 1 point; rather uncertain, score 2 points; rather certain, score 3 points; very certain, score 4 points.
I can exercise even when I am worried _______I can exercise even when I feel depressed ______I can exercise even when I feel tense ______I can exercise even when I am tired ______I can exercise even when I am busy ______
Your total score ______
If you scored above 10, you are ready to commit to an exercise program. If you received a score of 10 or below, starting an exercise program will be more difficult, but you can do it.
Encourage Yourself to Exercise
Starting and continuing a program requires effort. Take these hints seriously. Here are some ways to encourage yourself.
Breathe. Practice deep breathing if you feel stressed before you start exercising. Lie on your back with your feet on the floor, your knees bent, and your hands resting lightly on your lower abdomen. Take a deep breath in through your nose; feel your abdomen rise as air fills your lungs. Then exhale gently through pursed lips as the air leaves your abdomen. This technique will help you relax and focus.
Post reminders to yourself. Leave notes around the house to remind you to do certain exercises or to be aware of your posture.
Picture your goals. Choose a picture of someone you admire and would like to look like or a vacation spot you would love to visit. Put it in your wallet, on your office desk, or in a place where you will see it first thing in the morning. It will remind you why your exercises are so important. Copy exercises that are particularly important for you from this book and place them strategically around your home or office.
Be patient. Don't measure or weigh yourself too often; your body will not always change in a consistent, steady fashion.
Look in the mirror. Installing mirrors in strategic places - where you exercise, eat, dress, or bathe - may help you see the changes occurring in your body as a result of consistent exercise.
Reward yourself. Do something special for yourself as a reward for maintaining your exercise program. Rewards don't have to be expensive or fattening! Go to a movie with a friend. Allow yourself a Saturday of relaxation rather than doing chores. Treat yourself to fresh flowers at the market. Take a long, relaxing bath. Choose a special article of clothing as an incentive to help you reach your goal.
Use visualization. Picture yourself succeeding and looking a certain way; it can facilitate your exercise performance. The more vivid the visualization, the better.
Use repetition. Develop a mantra in which you constantly repeat - out loud or in your head - the benefits of exercise ("improved posture, strength, balance, flexibility, and endurance") especially when you don't feel like exercising or if you feel like stopping once you've started. Positive reinforcement can put you back on the road to exercise. Keep telling yourself that you will look and feel better.
Make it social. Use exercise as a way to spend time with your friends and loved ones. Go for a walk together or take a bicycling vacation. Having company can be fun, reinforcing, and encouraging. If you make a commitment to exercise with someone else, you may feel a new sense of responsibility.
Have a schedule. As much as possible, exercise at the same time each day - usually the earlier the better. If you can't exercise early, head straight to the gym after work. If you miss a scheduled time, work it in at another time during the day or week.
Make it enjoyable. Listen to music or recorded books or watch TV while exercising. Or if much of your regular day is full of people and noise, take a quiet early morning walk.
Coping with Soreness
Aches and pains due to exercise are normal. When you're stretching muscles or moving joints that you haven't worked in a long time, you should expect a degree of discomfort. Rest assured, you will feel better.
Typical treatments for such soreness include protection, rest, ice, compression, elevation of the affected body part, and, if necessary, an elastic wrap. You can soothe sore muscles using ice cubes and cold water in double-sealed plastic bags, a large bag of frozen peas wrapped in a thin towel, or commercially available reusable ice packs.
While some soreness is normal with the start of an exercise program, joint pain may be a cause for concern. If your joint pain begins to ease by the end of a week, it was probably a combination of muscle soreness and a sign that you may have overworked your body. As the soreness subsides, return to the offending exercise, but only at half the weight or repetitions. Caution: If you experience severe pain that lasts several days or a more moderate pain that lasts more than 2 weeks, contact a physician or physical therapist. If you experience any chest pain or shortness of breath when performing endurance exercises, consult your physician or cardiologist immediately.
Tricking Yourself Into Fitness: Exercising on Days When Your Body Resists Some days you're lucky if you get 15 minutes to yourself. When you don't have time for a complete workout or you're tempted to skip a day, try these tricks:
Do a wall slide white you brush your teeth.
If you live in an apartment building, walk 2 flights of stairs and then take the elevator the rest of the way.
Use a speakerphone or headset when you talk on the phone, so that you can do arm or leg weight exercises at the same time.
Hold a plank/push-up position for 1 minute.
Set your watch and walk for 7 minutes, then turn around and walk back to your starting point in 7 minutes. Once you reach the 7-minute mark, you should try to extend your time.
This was the final extract from "Age-Defying Fitness" . You can buy the book from Amazon or from Peachtree Publishers.
Source
Age-Defying Fitness: Making the most of your body for the rest of your life. 1st edition. M. Moffat, CB. Lewis, Peachtree Publishers, Atlanta, 2006
Marilyn Moffat and Carole Lewis are physical therapists who have been in private practice for a number of years. They have both published and lectured extensively, and have written "Age-Defying Fitness" based on their experience with their aging patients. Their aim is to inspire and motivate readers to do something good and long-lasting for themselves: exercise. Here's a sixth and final extract from their book. Robert Griffith, Editor.
Putting It All Together
"You must do the thing you think you cannot do."Eleanor Roosevelt
Even positive lifestyle changes are challenging. But we see amazing people in our clinics every day, people of all ages and abilities, making astonishing strides toward fitness.
A Commitment to Exercise
Since making and keeping a lifelong commitment to an exercise program may be difficult, it's important to look at the factors that may affect your success. One significant factor is self-efficacy, the amount of self-confidence you have in your ability to perform an activity. To determine your self-efficacy, take this quiz. Use the following scale to define how certain you are that you will fulfill your exercise commitment. If you are very uncertain, score 1 point; rather uncertain, score 2 points; rather certain, score 3 points; very certain, score 4 points.
I can exercise even when I am worried _______I can exercise even when I feel depressed ______I can exercise even when I feel tense ______I can exercise even when I am tired ______I can exercise even when I am busy ______
Your total score ______
If you scored above 10, you are ready to commit to an exercise program. If you received a score of 10 or below, starting an exercise program will be more difficult, but you can do it.
Encourage Yourself to Exercise
Starting and continuing a program requires effort. Take these hints seriously. Here are some ways to encourage yourself.
Breathe. Practice deep breathing if you feel stressed before you start exercising. Lie on your back with your feet on the floor, your knees bent, and your hands resting lightly on your lower abdomen. Take a deep breath in through your nose; feel your abdomen rise as air fills your lungs. Then exhale gently through pursed lips as the air leaves your abdomen. This technique will help you relax and focus.
Post reminders to yourself. Leave notes around the house to remind you to do certain exercises or to be aware of your posture.
Picture your goals. Choose a picture of someone you admire and would like to look like or a vacation spot you would love to visit. Put it in your wallet, on your office desk, or in a place where you will see it first thing in the morning. It will remind you why your exercises are so important. Copy exercises that are particularly important for you from this book and place them strategically around your home or office.
Be patient. Don't measure or weigh yourself too often; your body will not always change in a consistent, steady fashion.
Look in the mirror. Installing mirrors in strategic places - where you exercise, eat, dress, or bathe - may help you see the changes occurring in your body as a result of consistent exercise.
Reward yourself. Do something special for yourself as a reward for maintaining your exercise program. Rewards don't have to be expensive or fattening! Go to a movie with a friend. Allow yourself a Saturday of relaxation rather than doing chores. Treat yourself to fresh flowers at the market. Take a long, relaxing bath. Choose a special article of clothing as an incentive to help you reach your goal.
Use visualization. Picture yourself succeeding and looking a certain way; it can facilitate your exercise performance. The more vivid the visualization, the better.
Use repetition. Develop a mantra in which you constantly repeat - out loud or in your head - the benefits of exercise ("improved posture, strength, balance, flexibility, and endurance") especially when you don't feel like exercising or if you feel like stopping once you've started. Positive reinforcement can put you back on the road to exercise. Keep telling yourself that you will look and feel better.
Make it social. Use exercise as a way to spend time with your friends and loved ones. Go for a walk together or take a bicycling vacation. Having company can be fun, reinforcing, and encouraging. If you make a commitment to exercise with someone else, you may feel a new sense of responsibility.
Have a schedule. As much as possible, exercise at the same time each day - usually the earlier the better. If you can't exercise early, head straight to the gym after work. If you miss a scheduled time, work it in at another time during the day or week.
Make it enjoyable. Listen to music or recorded books or watch TV while exercising. Or if much of your regular day is full of people and noise, take a quiet early morning walk.
Coping with Soreness
Aches and pains due to exercise are normal. When you're stretching muscles or moving joints that you haven't worked in a long time, you should expect a degree of discomfort. Rest assured, you will feel better.
Typical treatments for such soreness include protection, rest, ice, compression, elevation of the affected body part, and, if necessary, an elastic wrap. You can soothe sore muscles using ice cubes and cold water in double-sealed plastic bags, a large bag of frozen peas wrapped in a thin towel, or commercially available reusable ice packs.
While some soreness is normal with the start of an exercise program, joint pain may be a cause for concern. If your joint pain begins to ease by the end of a week, it was probably a combination of muscle soreness and a sign that you may have overworked your body. As the soreness subsides, return to the offending exercise, but only at half the weight or repetitions. Caution: If you experience severe pain that lasts several days or a more moderate pain that lasts more than 2 weeks, contact a physician or physical therapist. If you experience any chest pain or shortness of breath when performing endurance exercises, consult your physician or cardiologist immediately.
Tricking Yourself Into Fitness: Exercising on Days When Your Body Resists Some days you're lucky if you get 15 minutes to yourself. When you don't have time for a complete workout or you're tempted to skip a day, try these tricks:
Do a wall slide white you brush your teeth.
If you live in an apartment building, walk 2 flights of stairs and then take the elevator the rest of the way.
Use a speakerphone or headset when you talk on the phone, so that you can do arm or leg weight exercises at the same time.
Hold a plank/push-up position for 1 minute.
Set your watch and walk for 7 minutes, then turn around and walk back to your starting point in 7 minutes. Once you reach the 7-minute mark, you should try to extend your time.
This was the final extract from "Age-Defying Fitness" . You can buy the book from Amazon or from Peachtree Publishers.
Source
Age-Defying Fitness: Making the most of your body for the rest of your life. 1st edition. M. Moffat, CB. Lewis, Peachtree Publishers, Atlanta, 2006
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