Dr. Curtis McElroy

Category: Health

  • How To Stay Healthy Working From Home

    Stay Healthy While Working From Home

    With more people working from home, a common question has come up – how do I get
    more exercise and avoid eating too much when I am at home full-time? But don’t worry,
    it is possible to improve your physical health even while working from home, just like if
    you were working in an office.

    Here are 10 different things to focus on when it comes to staying healthy while working
    from home.

    1. Staying Active and Stretching

    One of the best things you can do when you work from home is to stay active. Even if
    you sit at a desk or work on the couch with your laptop all day, there are still plenty of
    opportunities to move your body.

    Make it a goal to move more throughout the day, not only with daily exercise, but getting
    up from your day and stretching more often.

    Here are some ideas:

    Start your day with a gentle workout session – In the morning, you can boost your
    energy and move your body with a gentle form of exercise. Yoga and Pilates are great
    for the morning, but a short walk would also be great.

    Find more reasons to walk during your day – Walking is the gentlest form of exercise,
    and the easiest to do. You can walk your dogs a little further than you normally would,
    go on a family walk around the neighborhood after dinner, or walk to run errands if it’s
    close enough to your house instead of driving.

    Add in other forms of exercise – What else do you enjoy doing? Do you want to take an
    afternoon spin class with a friend? Do you like getting out of the house to go on a hike
    or head to the gym? Find more forms of exercise that will motivate you.

    2. Nutrition While Working from Home

    Another pitfall that people often fall into when working from home is snacking or
    indulging in treats all day. If you have found that your nutrition is falling behind from
    working near your kitchen all day, here are some tips that can help:

    Have healthy snacks on hand – If you tend to reach for chips or candy often, keep
    healthier snacks within your reach. Have fruit or nuts on your desk, keep granola bars
    on the counter, make sure your fresh fruit and veggies are visible, instead of a box of
    donuts on the counter.

    Do meal prep – Meal prep works great when you work from home too! This does not
    just have to be for bringing lunch to work. The more you have prepared at home, the
    less tempted you will be to order food delivery or go out to eat.

    Designated kitchen times – A common trap when working from home is feeling like you
    can walk into the kitchen at any time and eat something. To prevent this, have
    designated kitchen and meal times just like you would if you worked in an office.

    3. Developing Healthier Habits

    Staying healthy while working from home isn’t about being on a diet or trying to be
    restrictive. It is about balance, which starts with developing some healthy habits.

    Do you eat better when you have your workout first thing in the morning? Then you
    know this can be a wonderful healthy habit for you! Habits don’t have to feel like a chore
    or something you are forcing to do. It is very small changes in your day that make the
    difference.

    Try working on your daily routines. From morning routines to what you do in the
    afternoon, you can change your routines in order to be healthier at home.

    Get your family involved. Sometimes, what you need is to focus on the health of your
    family, not just yourself. Let your kids help with meal times, exercise with the family, and
    find family-focused activities to get you up and moving throughout the day.

    4. Finding Your Health Motivation

    What is the reason you want to be healthier while working from home? This is where
    you can start, and will help with not just your health, but your happiness when you are at
    home working all day.

    Make a list of everything that is motivating you to be healthier, starting with your WHY.

    Answer this question in your journal or in a notebook:

    “Why do you want to be healthier while working from home?”

    This is important, because it helps you understand yourself a little more, and find what
    is going to motivate you the most. There is no wrong answer here, except one where
    you aren’t being honest with yourself.

    5. Creating a Healthy Morning Routine

    To start working on your healthy habits at home, begin with your morning routine. Don’t
    worry about having a perfect routine or one that you get 100% right every day. Routines
    are simply a collection of activities you do around the same time each day.

    Everything in your routine should serve some kind of purpose and be something you
    want to get done in the morning, or that will help you start your day on the right foot.

    Benefits of the Morning Routine

    Why have a morning routine? When you are working from home, you need some
    structure. Without a boss looking over your shoulder or co-workers to be accountable to,
    it requires a lot more self-motivation. This also includes your health journey while
    working from home.

    Some benefits of having a morning routine include:

    Starting your day off with healthy habits
    Incorporating healthy habits into your routine
    Setting yourself up for the day
    Getting in exercise first thing in the morning
    Changing your mindset to a healthy, balanced one

    6. Health Pitfalls to Avoid

    It is really easy to think the habits and routines you have implemented in your work-
    from-home life are for health, but many of them are about losing weight or being overly
    restrictive. Here are some pitfalls to avoid when you are on a health journey:

    Going on a restrictive diet – Many people think that to eat healthy, they need to be on a
    diet. But this is not true! Change your mindset from what you need to take away from
    your diet to what you can add in to improve the nutrients and fuel your body.

    Focusing on the wrong things – When it comes to your health, it is more about how you
    feel, not what you think you should be doing. This goes for everything you do at home,
    from your physical activity and what you eat, to the information you consume and what
    your routine looks like.

    Feeling like you aren’t doing enough – Any small change you make or healthy habit you
    incorporate into your work-from-home life is going to improve your physical health and
    wellbeing. It is enough.

    7. Taking Regular Breaks

    Make sure you have a balanced work schedule throughout the day, including taking
    enough breaks. Think of your work-from-home schedule just like a schedule if you were
    in the office still. This includes a morning and afternoon break, and a lunch break! If you
    would get up every hour to move and stretch your body in the office, then you should be
    doing that now as well.

    Do desk stretches – There are stretches you can do while sitting down or standing.
    These give you the opportunity to look somewhere other than your computer screen,
    stretch your body, and hopefully stand up to stretch out your legs as well.

    Walk around – Also use your breaks as a chance to get up and walk around your house
    or office space.

    Make adjustments – Do you feel like your neck is stiff or back is hurting? You may be
    sitting incorrectly. Check the ergonomics of your workstation, whether you are working
    at a desk or your kitchen table.

    8. Environmental Changes

    The environment where you work at home can also make a big difference in your health
    and wellbeing. Here are some things you can change in your environment for your
    health:

    Setting up your workspace – Make sure your workspace is set up for focus and
    productivity, including a desk or table that is comfortable, all the accessories you need
    to get work done, proper lighting, and a way to cancel out noise or distractions.

    Having healthy resources at home – It is also good to have resources available to you
    at home to improve your health if this is a priority. This might be nutritious food and
    snacks, home workout accessories, or just some house plants in your office to get you
    in the healthy mindset.

    Designated break areas – Taking a break at home is a little different from a traditional
    workplace, since you are already in your relaxing place. This is why having a
    designated workspace AND a designated place to take your breaks is so essential.

    9. Your Work-Life Balance

    Everyone needs a good work-life balance, whether you work from home or out of the
    home. But it tends to be a little more complicated when your home is also your office.

    One of the best things you can do for your work-life balance when you work from home
    is to have a schedule that tells you when you start work, and when you stop. Avoid
    bringing your laptop to the couch or your bed to get work done before or after your work
    day is meant to begin.

    This small change in addition to having a separate workspace will make a big difference
    in your work-life balance.

    10. Are You Ready to Be Healthier?

    Let’s summarize how to be healthier at home and make sure you are ready and on the
    right path.

    Small habits for big changes – Remember that it is not about changing your entire life if
    you want to be healthier. Just choose some smaller habits, and working from home will
    benefit you greatly.

    Find your motivation – What motivates YOU to be healthier might not motivate anyone
    else. Be honest with yourself about what you are trying to achieve.

    Set health goals – Lastly, set some goals for yourself when it comes to your health.
    What are you trying to improve? What are you struggling with right now? The more
    specific your goals are, the easier they will be to achieve.

  • Healthy Brain For Healthy Hearing

    A Healthy Brain for Healthy Hearing

    When most think of brain health, they do it in terms of retaining memories as they age. But your brain affects many processes throughout your body – not just whether or not you can recall things.

    When you think of aging and the symptoms that go along with it, you might associate it with joint pain, hair loss, becoming hard of hearing and more. Most people mistakenly believe that there’s not much they can do about hearing loss.

    Hearing is an important part of maintaining independence and youth – being able to communicate with those around you. Your ears aren’t the only part of your body that helps you be able to hear.

    Your brain also has a part to play. When it’s not healthy, this can affect your ability to hear. Luckily, there are some specific things you can do to sharpen your brain activity in an effort to boost and retain your hearing.

     

    What Role Does the Brain Play in Hearing?

    Without a healthy brain, your ability to hear will be altered. When you hear a noise, that sound first enters the outside area of your ear. From there, your eardrums are the next step.

    This is followed by a vibration, then the cells act as translators. They make the vibration signals that the nerves can grasp. These signals are then moved to the brain. The brain takes these vibrations and sorts them into sounds.

    It can do this because of the ability the brain has with auditory impulse. All of this is a multi-step process, but the brain is able to translate what your ear picks up into sounds in the blink of an eye.

    At the same time that the brain is helping these vibrations change into the sounds that you can understand, it’s also acting as a sorting machine. The brain doesn’t just allow all the sounds to hit without putting them into certain categories.

    These categories are what you want to hear versus what you want to tune out. Though you might have heard jokes about “selective hearing,” it’s true that your brain can choose what you don’t want to pay attention to.

    For example, when you’re having a conversation with someone in a crowded coffee shop or restaurant, there will be a lot of noise. There will be the clatter of dishes. Coffee machines or other machines will make noise, too.

    There can also be the buzz of nearby conversation. Maybe there’s even loud traffic on the road outside the place of business. In order to pay attention to the conversation you’re engaging in, your brain will exclude the noise you don’t want to be at the front and center of your mind.

    It puts these sounds on the back burner. You might be aware that these background sounds are going on, but your brain doesn’t focus on them, so while you hear them, you don’t listen.

    Your brain also knows how to change the sound level. It can act as both a receiver and an amplifier to project the sound level of what needs to be heard, versus what doesn’t.

    Your ear works in conjunction with the brain to make sure all the sounds you hear get processed.

    That’s why, when one or the other is out of whack, it can affect your hearing. It’s also why you need to make sure that you keep your brain’s auditory cells in good working order.

    Keep in mind that if the cells in your ears are damaged, your brain can’t compensate for this damage. It will adjust, but it can’t rebuild what’s been lost. That’s because the vibration in the ear will be altered when there’s damage.

    You might hear different levels or struggle to hear at all. This is why, when people get older, they can become hard of hearing. It’s the ear cell damage or changes that the brain can’t restore causing the issue.

     

    Signs That You’re Suffering from Brain Fatigue

    Your brain does a lot of work. Just like any other part of your body can, it can also experience fatigue. One of the most common symptoms of brain fatigue is a surge in irritability.

    You’ll find that things get under your skin when they normally wouldn’t even bother you. But there are also other symptoms associated with brain fatigue. One of these is struggling to concentrate.

    When the brain reaches the point where you feel like you just can’t handle one more thing, you’ll discover that no matter how hard you try, you just can’t keep your mind on whatever it is you’re trying to accomplish or to think about.

    You might also experience trouble recalling things. This trouble with the memory stems from the fact that your brain is overtired and the synapses are having problems passing messages.

    When brain fatigue is present, you’ll find that you don’t care about what it is that you’re doing. If this is a task, you just want to get it done without caring about the final results.  You may not be interested in doing things that you’ve always been excited to do in the past.

    When brain fatigue is present, you can lose interest in food or you might find that you’re eating more than normal. This is done subconsciously in an attempt to replenish the energy your brain doesn’t have at the moment.

    You may also find that you’re having problems falling asleep or that you can’t stay asleep once you do drift off. All of these are signs that your brain has reached the point of exhaustion.

    You may feel like you’re moving in slow motion. Everything you try to think about seems caught in a haze. The things you used to be able to perform quickly, you’re having trouble figuring out how to do.

    You might find that you can’t grasp concepts even on a child-like level. You might wonder what brain fatigue has to do with your hearing. When your brain is fatigued, it affects your hearing because you can’t concentrate.

    You’ll hear things, but you won’t really absorb them. If someone were to ask you what you just listened to, you may not be able to recall. The brain fatigue you’re experiencing will make it difficult for your brain to be able to understand the hearing vibrations.

    This may cause it to disregard sound, regardless of whether it’s important or not – such as the sound of a siren or the honk of a horn. Everything will slow down because you may feel like you’re hearing sounds, but your brain is just not able to process or comprehend the noise.

    As this happens, you can end up struggling with memory recall of what was said to you and even what you spoke about. This may be seen as memory loss, when the reality is, it was a hearing issue.

    Improving Focus and Memory Can Improve Your Hearing

    In order for your hearing to be what it needs to be, your brain has to be healthy. If you’ve experienced brain fatigue, you need to deal with that. Once you treat the symptoms, you’ll be able to restore the correct ability to hear and process information.

    The good news is that your brain is an organ that does have the ability to heal from fatigue. It also has the ability to once again retain information that was lost. It can also learn how to focus again when there’s been a struggle.

    This helps your overall hearing. If you’re wondering what the link is, it’s found in the synapses. These are the points where neurons can connect in order to be able to communicate.

    Without healthy synapses, you’ll have trouble with your hearing. You may also experience other problems communicating or in your body’s muscles when the synapses don’t work correctly.

    When your synapses are weakened, your brain is unable to hold onto memories and will struggle to form new ones. These synapses rely on signals and they travel from cell to cell.

    With your hearing, your brain processes sound using the auditory part of the brain. The brain functions here using synapses as well. If your auditory synapses aren’t healthy, your hearing ability won’t be where it needs to be.

    In order to improve your hearing, you need to work on improving focus and memory and that task isn’t as difficult as you might think. You need to make sure that you don’t overtax your brain so that it gets fatigued.

    If you have stress in your life, you need to find a way to relieve it. That might mean taking some time off if you have a tendency to overwork. If you’re busy, you have to practice shutting down throughout the day to give your brain a rest.

    Make sure that you don’t try to do more than your brain can handle. Don’t let your brain fall into a rut of doing the same thing. Like muscles in your body, your brain needs to be stimulated in order to remain healthy.

    Make sure that you exercise. This is one way to improve your focus as well as your memory function. Eat healthy meals. Your brain needs the vitamins and minerals in these foods.

    Cut out habits that negatively affect the brain, such as consuming too much alcohol or smoking. Make sure that you get the sleep that you need. When you sleep, the pathways in your brain are supported and it helps your synapses with communication.

    Look for brain supplements that can boost function. You’ll see these listed as nootropics. These supplements can promote cognitive function as well as help your focus and memory.

    The Debilitating Effects of Tinnitus

    Tinnitus is what happens when you experience ringing in your ears. You can have periods of tinnitus that are mild and more of an annoyance than anything else. But many people experience a nonstop ringing that’s not related to an external sound.

    Many people who struggle with the condition find that it can cause anxiety as well as depression when it’s chronic. Tinnitus is a condition that can interfere with your ability to live a normal life.

    You may find it’s too difficult to focus on doing something because your mind is focused on the ringing. Some people experience social withdrawal because they can’t handle trying to listen or communicate with the ringing in their ears going on simultaneously.

    This condition can cause some people to end up being unable to focus at their job and they end up having to change careers or stop working altogether. You can develop tinnitus as part of the aging process.

    As you get older and your hearing declines, you may notice that the hearing loss has resulted in this condition. Tinnitus isn’t just something that’s more common as you age. Hearing loss related to getting older isn’t the sole cause of tinnitus.

    You can develop the condition at any point in your life. Even teenagers can get the condition due to what causes it. Repeated exposure to noise that’s louder than it should be is something that can lead to tinnitus.

    An example of this is listening to loud music. If you listen to music, you’ll want to use over the ear headphones rather than in the ear ones because the in-ear ones are more likely to cause tinnitus due to the proximity and noise level of the music.

    Any time you’re exposed to loud sounds for a long period of time, you should protect your ears from hearing loss by wearing ear plugs. Some medications can lead to tinnitus and so can some diseases.

    Regardless of the reason you get it, there are certain vitamins and supplements you can take that can help deal with the stress and effects of living with tinnitus. While these supplements may not cure your tinnitus, they can help improve your daily life.

    Many of these supplements contain ingredients that can help boost the health of your ear’s inner hair. These are the inner hair cells that help with good hearing. By taking the right kind of supplement, you can protect or restore these cells.

    You might think because of this, that tinnitus is only an ear condition and isn’t linked to anything else. It’s actually caused by a problem that occurs in the brain’s processing of what happens in the ear.

    The Synapse Supplement That Could Provide Help for Your Hearing

    Because the brain is the powerful component that affects your hearing, it’s important that you make sure it’s healthy. The best way to do this is by taking the kind of supplement used by the brain to boost hearing and restore issues.

    One supplement you can take is called Synapse XT. When you have hearing problems, you can take these capsules to help improve your hearing as well as help alleviate symptoms of tinnitus.

    The supplement can also help restore cognitive issues that impact hearing. For example, when you take the supplement, it works to help improve your memory function by helping boost synapses performance.

    In addition to helping improve the memory, the supplement also works to help concentration, which allows you to be able to focus once again. Your brain works in conjunction with the ears by way of communication.

    If something gets in the way of this, it affects how and what you hear. The Synapse XT supplement works to improve the brain’s ability to have healthier hearing because it can help alleviate the fatigue your brain may experience.

    One thing your brain does when it comes to hearing is it sorts the sounds that the ears hear, such as dividing the sounds into what you actually hear versus what you filter out.

    This supplement helps the brain process auditory impulses and comprehend or interpret sound.

    By taking the supplement, you’ll be able to help your brain and in turn improve hearing.

    The ingredients in Synapse XT are all good for the brain. The product lists a variety of vitamins in the B family as well as natural ingredients like herbs.

    For example, one of the ingredients in the product is Vitamin C, which is imperative to the overall health of the brain. It also contains hibiscus extract. This herb is known for its antioxidant properties as well as its ability to boost memory function.

    Hibiscus has long been suggested in studies as a way to help relieve symptoms for those suffering from tinnitus. Synapse XT is a supplement that’s known as a nootropic. Not only does it help alleviate the symptoms of tinnitus, but it can also boost cognitive function and slow age related changes in cognitive function and hearing loss.

    There are many things you’ll want to do to improve your body as you age. Some will be cosmetic. Others for mobility or memory retention. This is just one aspect of an important anti-aging strategy you can implement into your life to secure a more youthful, more fulfilling way of life.

    Regardless of what issues you’re now facing, or how severe they are when it comes to brain health and hearing, you’ll want to be proactive when it comes to reversing symptoms you have the power to control and preventing things from worsening whenever possible.

    It’s never too late to take charge of your future and protect your health and hearing so that you can live life to its fullest and enjoy your years ahead being social and participating in conversations with others.

  • Walking Routines For Beginners

    How Beginners Can Start a Walking Routine 

    There are so many reasons walking is good for you, it’s virtually impossible to talk about all of them in one short report.

    So, think of this as a mini primer.

    Before we get into the “why” of things, here are some fun and interesting facts about walking:

    * Every step you take uses up to 200 muscles.

    * The average person walks the equivalent distance of five equators in his or her lifetime.

    * Believe it or not, it’s better to swing your arms when you walk. Why? When you don’t, it increases the effort of walking up to 12 percent.

    * Under certain circumstances, when you walk, the pressure you put on your feet exceeds your total body weight. If you run, this pressure can be up to three or four times your weight.

    * Want to burn more calories? Try walking sideways. It actually gets rid of 78 percent more of the little culprits.

    * Walking uphill increases cardiovascular fitness and muscle tone.

    * It takes approximately one hour 43 minutes to walk off 540 calories, which happens to be the caloric count of a Big Mac. If your meal included a super-size Coke and French fries, you need to walk seven hours to burn the calories.

    * If you’re trying to improve your health, experts suggest walking 6,000 steps per day. If you’re trying to lose weight, walk a total of 10,000 steps to get the job done.

    * Some people get exercise via walking, even when they don’t want to. Sleepwalking, also known as somnambulism, affects approximately 18 percent of the world’s population.

    * The term “walk” comes from the old English word “wealcan,” which means “to roll.”

    * It’s extremely important to be constantly aware of your surroundings when you walk.

    Statistics indicate a person is 36 more times likely to be killed walking than driving a car and 300 times more likely to be killed walking than traveling via airplane.

    Now it’s time to cover some of the many reasons walking is good for you and an excellent way to keep fit. One of the greatest things about walking is the fact that you benefit from it, no matter how much or how little you walk. Of course, the more you walk the better. But, every little bit helps.

    The Benefits of Walking

    Heart Health

    Studies show that walking regularly lowers your risk of both heart disease and stroke. Walking gets your heart rate up and causes your body to burn calories. This, in turn, lowers your cholesterol level.

    According to The Stroke Association, walking for half an hour every day helps to keep your blood pressure in check and reduces your risk of stroke by up to 27 percent. Walking gives your circulation a boost and helps to increase the levels of oxygen in your blood. This actually leads to feeling more energetic after a short (brisk) walk.

    Walking isn’t going to build muscle as effectively as other more strenuous exercises. However, a walking routine does help you burn fat and build some muscle, especially in the legs. Walking gives your calves and your thighs quite a workout. It also helps your glutes.

    Compared to more high-impact exercises such as running, walking is also very gentle on people with arthritis. It’s relatively easy to choose a route, head outside and give your muscles the workout they need.

    Weight Loss and Other Benefits

    According to Mayo Clinic, walking isn’t the best way to lose weight. But it certainly helps. To lose one pound per week, consider eliminating roughly 500 calories from your diet each day.

    Walking is actually of more importance after you lose weight. Studies indicate the people who are most successful keeping weight off are those who participate in frequent physical activities. One of the most important things to remember is balance. Overdoing any form of exercise is dangerous. Start slow and gradually build up to a longer regimen.

    After 30 minutes of walking at about 2 mph, you’ll have burned around 75 calories. If you manage to get your speed up to around 3 mph, the number goes up to approximately 100 calories. While a single hour of walking may not burn an impressive amount of calories (around as much as, say, a glass of chocolate milk would give you), these numbers add up when you work walking into your routine.

    According to some studies, walking regularly benefits your immune system. Exercise such as walking causes our body to produce increased levels of several types of critical immune cells. Exposure to the sun also boosts our levels of vitamin D, which improves the performance of our immune systems as well as bone health.

    Brain Booster

    While you may not think it’s true, walking is also good for your brain. Walking has been shown to have multiple cognitive benefits, including improved cognitive control, improved academic performance and a boost of creativity in young people. This boost in creativity is especially prominent when young people walk outdoors, as exposure to a natural setting is thought to stimulate creativity.

    Seniors who walk regularly are also shown to have improved memory function. The farther an elderly person can walk in a six-minute span of time, the better they tend to perform on memory and logic tests. Studies also show that elderly people who walk over six miles a week are less likely to experience brain shrinkage and dementia as the years go by.

    Not only is walking good for your brain, it’s also good for your mood. Studies show that even moderate exercise such as a brisk walk causes our body to release endorphins – the neurotransmitter found in our brains that causes us to feel happiness and euphoria.

    Walking regularly can stave off the negative effects of anxiety or stress. Establishing and sticking to a walking routine also gives you a sense of setting and completing goals, which can raise your self-esteem and leave you feeling more confident in yourself. What better reason to walk in a relaxing or a natural environment?

    Another reason walking is great for your mood is it gives you time to think. Walking doesn’t take that much effort, so while we do it, we can ponder other areas in our lives. This gives you a chance to work through your problems in a relatively quiet and safe environment.

    After starting a walking routine, you may find that you have your best ideas while walking around your neighborhood or down a trail through the forest. For some, walking is even similar to medication. The simple repetitive activity allows you to get out your anxiety while allowing your mind to tune out.

    Walking While Pregnant

    More and more moms-to-be are realizing and taking advantage of the benefits of walking while pregnant. If you’re expecting and have yet to take up walking, now is the perfect time to do so. Here are a few reasons why:

    * Walking lowers the risk of pre-eclampsia. Since it helps to reduce your cholesterol, in a somewhat roundabout way, and helps maintain your weight, your chances of dealing with high blood pressure are much lower.

    * It lowers the risk of gestational diabetes. Again, because walking helps you maintain your weight when pregnant, you have much less chance of getting this temporary form of diabetes.

    * Your chances of having a healthy baby are higher. When you stay at the optimum pregnancy weight, it typically means your baby is also maintaining a healthy weight. If you’re worried about delivering a heavy baby, you might consider walking to reduce the chances of weight being a delivery-related issue.

    * Because walking strengthens your muscles and increases your flexibility, women who walk during pregnancy typically have an easier time with childbirth. This can mean less pain in a much faster delivery time.

    Almost everyone knows that pregnancy causes at least some level of stress. For some women, this level is much higher than others. In addition, hormones cause moods to go from extreme happiness one minute to downright depression the next.

    As mentioned above, when you walk your body releases endorphins. Endorphins are magical in a sense, because they make you feel good. So, even if your schedule only allows infrequent walks when pregnant, take advantage of each and every one of them.

    Taking the steps instead of the elevator, grocery shopping, trying to walk just a little more at work or getting off the bus one stop early are all ways to add extra walking to your daily routine.

    There are a couple of special safety precautions to keep in mind as a pregnant walker. Don’t let your body get too overheated. Doing so can sometimes lead to premature labor. If it’s warm outside, consider walking in the mall. In addition, because of your large belly, your center of gravity has shifted. Because of this, you always want to walk with extra caution.

    When you’re pregnant, you probably don’t want to go into “power walker mode,” unless walking was part of your daily routine before you got pregnant. Never walk too fast. It’s best to walk at a comfortable pace. Try to remember to take a few sips of water every five minutes or so. You don’t want to get dehydrated. It’s bad for you and the baby!

    Getting the Right Shoes

    When it comes to walking shoes, no single pair is going to be a good fit for everybody. The most important thing to keep in mind is comfort. Make sure that walking right in your shoes feels comfortable and that the shoes fit properly. Try to leave about 1/2 inch between the tip of your toes and the end of the shoe. Here a few more things to keep in mind as you select your hiking footwear:

    * Try to find a shoe that is both lightweight and breathable. Thicker, heavier shoes will be less comfortable both to walk in and to wear for extended periods of time.

    * Having a supportive heel is much better than a thick one. A shoe with a thicker heel causes your foot to slap down all at once rather than roll naturally.

    * Make sure that you find a shoe with a sole that bends easily at the ball of the foot. Your foot needs to be able to lead with your heel, then roll to the ball of your foot. A thick sole will always get in the way of this.

    * Go shopping for your new shoes in the evening. Why?  After walking around all day, your feet may be a little swollen. You want to be sure your shoes fit comfortably after being on your feet all day, and this is the best way to do it. Also, make sure you aren’t in a rush when deciding on walking shoes. You really need to take the time to walk around the store, to get an initial feel for the fit.

    * After you pick out your new shoes, wear them around the house for a few days to break them in. The last thing you want to do is limp home the first time you “officially” go walking in them. This way, if anything about the shoes doesn’t agree with you, you’ll be able to take them back before they get all scuffed up outside.

    * If you can, keep track of the number of miles that you walk while wearing your shoes. As a general guideline, it may be best to replace them every 250 to 500 miles. Of course, if they become damaged or worn out before then, be sure to replace them rather than wear them while damaged.

    Other Equipment

    Clothing

    When it comes to walking outdoors, the best clothes to wear varies greatly depending on the location and climate. It’s generally best to avoid darker colors, because they absorb the heat of sunlight. If you’ll be walking near a road or street, consider wearing a reflective vest or patches to ensure that drivers of passing cars will see you when it gets dark.

    While cotton is a very common material, it may not be the best choice for hiking clothes. When cotton gets wet, it becomes a poor insulator and is not good at trapping body heat. This means you’ll feel much colder and face a higher risk of hypothermia. Instead, try to find clothing made of wool or synthetic materials.

    Don’t forget to look for the right socks when you put your hiking outfit together. Socks that are made for hiking tend to provide more cushioning than typical cotton tube socks. They also tend to breathe better, which cuts down on sweat and leaves you more comfortable during long walks.

    Waterproof

    Even when the weather is nice, it’s a good idea to wear a waterproof, windproof jacket. You never know when conditions are going to take a turn, and a good windbreaker goes a long way toward keeping you dry and comfortable. If rain is a possibility on the day of your hike, you might also consider carrying a rain poncho.

    During wet weather, wearing hiking pants is a good way to keep your legs dry when you walk. These pants tend to be more durable than slacks or jeans, as well as more water resistant. Hiking or rain pants protect you from rain, puddles and any mud or brush you may encounter on your favorite nature trail.

    Thermal

    Cold weather can make a long hike much less pleasurable. The best way to keep warm during a hike is to wear insulated or thermal clothing that keeps your body heat in and the cold out. A wool sweater is a good choice because it is well insulated and more water resistant than a cotton shirt. In particularly cold weather, thermal underwear is great for staying warm, although harder to take off than a sweater, should the weather take a turn for the better.

    Backpack and Bags

    Whether you’re hiking down trails or through an urban setting, you need something to carry all your gear in. If you don’t plan to take much with you, a smaller belt pouch or messenger bag will usually do the trick. But, if you’re planning a longer hike, it’s best to carry a backpack. While a school-style book bag holds plenty of supplies, a hiking bag is the recommended choice. Among other things, it’s designed with better storage capabilities and added comfort in mind.

    Even if your bag doesn’t seem too heavy at first, carrying it for prolonged periods can really wear out your back, arms and shoulders. If you’re walking with a heavy load, make sure you take frequent breaks to give your shoulders a rest. If you’re carrying a messenger bag that only goes over one shoulder, switch sides frequently so that both sides of your body share the burden.

    GPS and Navigation

    In this day and age, many people already carry a GPS with them at all times. Even a basic navigation app, such as Google Maps, can be indispensable – both walking around the neighborhood and through the woods. Provided your cell phone has service, determining the best path to your destination can be as simple as a single tap. However, for routes that take you deep into nature, it may be best to travel with an actual GPS. A device designed for hiking typically has a much longer battery life than most smartphones, especially if you use your phone to play music on the trail.

    Not only can a smartphone act as a guide with the proper GPS app, many other apps also offer other useful services to hikers. MapMyWalk serves as a GPS, calorie counter and route planner, all in one. In addition to tracking your progress on each walk, MapMyWalk stores data from hikes you’ve taken in the past in order to let you see a clear picture of your fitness progress.

    Not only can you save data from previous walks, you can also share the information with your walking-enthusiast friends (to compare everyone’s progress) and post achievement notifications on your favorite social media sites. This brings a social aspect to your walks without the need to locate a walking group in your area.

    Of course, MapMyWalk isn’t the only app out there that’s useful to fitness junkies. There are countless pedometer apps available as a free download, many of which offer unique designs or features. Not only that, services like Google Fit or Samsung’s S Health provide a free way to plan and track your fitness journey. No matter which path you choose to explore, the use of an additional tool to track your progress is a great motivator that will no doubt keep you walking for years to come.

    Food and Drink

    Whenever you go out for a walk, be sure to bring plenty of water with you. If you don’t stay hydrated, you can end up suffering from the effects of fatigue or even heat exhaustion. While any water bottle will do, there is a variety of bottles designed with hiking in mind that are durable and lightweight. If you’re planning a trip that’s going to last more than a day, it’s probably a good idea to pack a water filter or water purification tablets too.

    As far as food goes, you want to pack non-perishables that won’t weigh you down. This is especially true with longer walking excursions. Experienced hikers recommend eating lots of carbohydrates and proteins, which provide fast energy and keeps muscles healthy. Dehydrated foods are ideal, because they are easier to carry. Many walkers dehydrate and package their own trail snacks at home. It’s a much cheaper alternative to store-bought brands. It also greatly reduces packaging waste.

    Remember, what you bring along with you can vary greatly from one walk to the next. If you’re taking a walk through your neighborhood, you won’t need much more than a good pair of shoes and a bottle of water. But, it doesn’t hurt to think about the addition of walking-related accessories. Choose from a variety of different fitness tools to help you get the most out of your walking workout. For example, weights and resistance bands are popular choices. Both are user-friendly and won’t break the bank.

    For Your Safety

    If you live in an urban or suburban area, your best bet for a free walking route is likely the sidewalk or shoulder along the streets of your town. It’s crucial when walking near traffic to always be aware of your surroundings.

    If there’s sidewalk available along your route, make it your first choice. Only walk along the shoulder of the road when there is no other alternative. If you must travel along the shoulder, make sure you walk facing traffic. That way, you can see cars approaching you and have time to react should any of the drivers not be paying attention.

    Make sure you apply sunscreen before you set out on your journey, and bring extra along in case you need to reapply it. It doesn’t take long for sunburn to develop. You’ll definitely regret it the next day if it does.

    Believe it or not, even on a cloudy day, as much as 80 percent of the sun’s UV radiation makes it through our atmosphere. That being said, look for a sport sunscreen, or at least one that’s sweat resistant. Pay close attention to how often the label indicates you need to apply the product and follow the instructions to a tee.

    Stinging or biting insects are a common problem along the trails, especially in the seasons that bring on great hiking weather. The best way to keep the bugs at bay is to use insect repellent, whether it’s an aerosol spray or lotion. It’s important to bring along enough insect repellent for everybody, especially if you’ll still be hiking at dusk.

    Texting Dangers

    Years ago, before the age of texting, walking wasn’t quite as dangerous. Today, thousands of pedestrians are treated in local emergency rooms as a result of texting at the wrong time. What’s more disturbing is the fact that these numbers might even be higher. Why? Many people are too embarrassed to admit they fell or injured themselves in some other manner, while texting and walking.

    Using your phone while you walk is more distracting than you might think. You’re doing something else, looking at something else and your mind is somewhere else. Think of it as three strikes against you.

    A recent study conducted by Stony Brook University indicates that an individual using a phone and walking at the same time is 61 percent more likely to veer off course. Yes, you read that right – a whopping 61 percent.

    In a separate University at Buffalo study, data supports the fact that more pedestrians are injured (per mile) using cell phones than riding in vehicles. When you think about it, those facts are really quite frightening.

    Make a concerted effort to ignore your cell phone when walking. Take it with you in the event of an emergency. But, as a rule, you’ll be much safer if you just enjoy your surroundings and “just say no” to texting. You can always take up where you left off once you return home.

    One last word of caution: the longer your proposed walking or hiking route, the more effort you probably want to put into the planning stages.

    Tracking Your Progress

    When you’re walking for the sake of fitness, it’s important to keep track of when and how far you walk. If you don’t keep track of your progress, it can be difficult to plan out an effective walking schedule for the future. One of the best tools you can use to keep track of your walks is a walking journal or a calendar. With either (or even both) of these, you can easily take note of how far you walk every day.

    Another useful walking tool is a pedometer, which keeps track of how many steps you take. This lets you keep a more accurate measure of how much you work out than tracking the time or distance that you walk. There are a wide variety of pedometers available on the market, as well as apps that let your smartphone track your steps.

    Sticking to Your Walking Routine

    Once you start following the routine you’ve established, it can be easy to slack off if you’re not careful. If you let yourself slip or decide to “take it easy” for a day, it can eventually lead to you dropping the walking routine altogether. Here are a couple of ways you can keep your walking routine engaging and fun.

    Set Goals

    Establishing goals for yourself is a sure way to get the most out of any activity. Goals help you to structure your time and effort. They also give you something to work toward, which provides you with reason to push yourself. Achieving your goals also makes you feel accomplished, which leads to a boost to your self-esteem.

    Setting goals is especially important when it comes to walking for fitness. Of course, walking is still great for your body if you set out without a plan. You will still get some benefit out of each walk. However, in order for walking to have a serious positive impact on your health, you’ll have to walk on a more regular basis.

    It’s best to start out small. For many new walkers, this means planning to walk for around fifteen to twenty minutes. While this may not seem like much walking, remember that it’s important to set goals that aren’t too hard to accomplish. If, once you go on your walk, twenty minutes doesn’t seem like enough, feel free to start out with a longer walk next time.

    Once you have determined a reasonable distance goal, and you’ve managed to achieve it with each of your walks, it’s important to step it up. Of course, how exactly you add to your workout is up to you. But, if you add some time to each workout at regular intervals, you can expand on the fitness progress you’re already making.

    Once your goals are established, backing down from your walking routine will be like breaking a promise to yourself. Keep track of how many days you can successfully follow your routine. This will give you that extra drive to get out and walk. If you’re thinking about skipping a day, you’ll have to reset your count.

    Mix It Up

    One reason you may find yourself straying from your walking routine is that doing the same thing day after day can become tedious. While this is true, there’s no reason that your walk has to be the same every day. Turning each walk into a different experience can be as easy as walking in a different direction.

    Walking in a new environment helps to keep walking fresh, even if you do it daily. This doesn’t mean that you have to travel far away in order to walk. If you plan on walking around your neighborhood, use a street map to plan out several different routes of the same length.

    Make Walking Fun

    Consider one, two or all three of the following ideas to make walking fun. The first one is utilizing a free app such as Charity Miles, to help others. This app keeps track of the distance you walk and donates 25 cents per mile to one of several charities. Charities include Autism Speaks, Habitat for Humanity and Pencils of Promise. Obviously, the more you walk, the more the charity benefits.

    Geocaching has been around for quite some time. In the event you’ve never heard of it, think of it as a high-tech treasure hunt of sorts. In simple terms, you pick a local geocache that sounds like something you’d love to find, and use any GPS-enabled device (think cell phone) to locate it. You can easily download the official app and learn all about it at geocaching.com.

    Invite a friend to join you for a movie or an afternoon of shopping. If you live within walking distance, getting there is a no-brainer. If your destination is too far away to walk to it, drive part of the way, park somewhere and walk the rest of the way. If you’re shopping, think of the money you’ll save because you won’t want to be weighed down with shopping bags on your way back to your vehicle.

    Power Walking

    In the event you find walking enjoyable and want to kick things up a notch, you might want to consider “power walking.” Also referred to as “fitness walking” or even “race walking,” power walking burns almost the same amount of calories as running. Even better, it’s much easier on the body. The reason being, walking faster requires the use of more muscles. This, in turn, burns calories more quickly.

    Once they get used to it, most fitness walkers are able to cover the distance of one mile in 13 to 15 minutes. Avoiding these common mistakes helps anyone to walk faster.

    * Don’t hunch your shoulders
    * Don’t use weights of any kind – this includes both ankle weights and hand weights
    * Avoid looking at the ground
    * Avoid over-striding
    * Don’t use excessive or vigorous arm movements

    When you power walk, keep your shoulders down and relaxed if possible. Use good posture, keeping your chin up to a high level. Try to look approximately 20 feet ahead of you. Take smaller steps. To make it easier, pretend you’re walking along a straight line. Push off using your toes. Try to land on your heels. Breathe naturally, taking deep breaths. This helps you to get the most oxygen traveling through your system.

    Your feet are always in contact with the ground when power walking. The good thing about this is the fact your body is never floating in mid-air, waiting to make harsh contact with the pavement with every step.

    Statistics show powers walkers lose approximately four times as much total body fat as “regular speed” walkers, over the same period of time. Power walking, at four to five mph, burns close to 565 calories in 60 minutes.

    Here is another interesting statistic. Women who participate in three 30-minute (high-intensity) walks and two normally-paced walks a week lose six times more belly fat than women who take five leisurely walks a week. Yes, six times! That’s really something to think about.

    Race-walking is basically a step up from power walking. There’s actually a specific technique to it, as well as a strict set of rules. It is somewhat tricky to learn, but the benefits are greater. Race walkers get a much better cardio workout and burn more calories than other categories of walkers.

    Getting Started

    When it comes to walking to get or stay fit, this information is really just the beginning. If you’re not yet convinced walking is for you, why not try walking on a “trial basis”? One-fourth of an average city block is equal to 200 steps. So, walking around the block, one time, racks up 800 steps. If that’s too much to start out with, cut that distance in half and then challenge yourself to walk a little further each day.

    If you don’t want to walk alone, chances are a friend or family member will be willing to accompany you. Not only will you both benefit from the exercise, it’s also a great way to catch up on gossip or just life in general after a hectic day. Not to mention there’s safety in numbers.

    Remember, walking as a wonderful family activity.

    Getting everyone involved is probably easier than you think. It’s the perfect time to spend quality time together. In addition, it’s never too early to start thinking about good health. You can almost guarantee that if they start exercising early, your kids will thank you for getting them involved when they get older.

    Honestly, there’s absolutely no better time than now to dust off your walking shoes and hit the trail, sidewalk or even your driveway. Everyone has to start somewhere.

    You won’t know if you find it enjoyable until you try.

Copyright @ 2017 DrCurtisMcElroy