people in fitness studio

Ways to Avoid Getting Sick in the Gym

At least thirty minutes of exercise a day keeps the doctor away, but that depends on where exactly you’re working out. The gym is the go-to place for people to work on their fitness, but it can also be a breeding ground for illness-causing germs and bacteria. Almost 63% of gym equipment has been found to be teeming with rhinoviruses, and researchers have found that the basic disinfection that gym employees do isn’t enough to kill off all these germs. Since gym equipment passes through the hands of hundreds of people in quick succession in a single day, people who work out at the gym are at high risk for contracting various illnesses and diseases.

To make matters worse, besides the flu and the common cold, working out at the gym also makes people more susceptible to skin infections due to the presence of Staphylococcus aureus (MRSA) on surfaces like showers, yoga mats, and shoulder press benches that have come in contact with people who have the bacteria on them. Furthermore, if one isn’t careful, they can easily over-exercise and suppress their immune system’s resilience instead, making them more vulnerable to illness.

Knowing all this might scare people away from the gym entirely, but it’s important to know that thousands of people visit public fitness centers every day and leave without coming down with anything. It’s all about taking extra precautions beforehand to stay safe and healthy. Here are the top ways to avoid getting sick from the gym.

Wipe down and sanitize gym equipment

Before and after using any equipment or touching any surface in the gym, it’s essential to wipe down everything with disinfectant at least twice. Antibacterial wipes, disinfecting spray, and even homemade antibacterial solution made out of white vinegar, rubbing alcohol, and essential oils are all great options. The key is to be thorough and consistent when sanitizing machines and surfaces, and don’t be stingy when it comes to how much disinfectant is used.

Bring your own water bottle

Water fountains provide free water for gym-goers, but also they’re also a free-for-all for bacteria and viruses to spread. Instead of drinking directly from the water fountain or refilling a bottle with water from there, it’s better to bring an already filled-up water bottle or two. The bottle should be made out of stainless steel since this kind of material is anti-bacterial and is less likely to have germ-harboring cracks and crevices on its surface.

Carry multiple towels

Refrain from using the free towels offered at the gym, and instead bring multiple personal towels — one for wiping down surfaces and machines, one for cleaning with disinfectant solution, and one for sweat. It might look silly to carry so many towels, but it’s better than getting sick.

Take your own equipment with you

Bring as much personal equipment as possible. This includes boxing gloves, yoga mats, resistance bands, and boxing wraps — as well as personal hygiene tools such as razors, combs, towels, deodorant, and antibacterial soap. Never share belongings things with other gym-goers.

Cover up wounds and cuts

Keep skin infections at bay by thoroughly disinfecting and covering up any wounds and cuts with band-aids or a gauze pad fastened with paper tape. This will keep harmful bacteria from entering the body.

Exaggerate physical distancing

Keep an eye out for anyone who seems to be exhibiting any signs of illness, and stay away from them. Rather than just staying 6-feet away from other people, it’s safer to exaggerate the distance between other people instead. At least 10-feet away from other gym-goers is recommended, if possible.

Stay home if sick

Extend some courtesy and consideration to other gym-goers by not hitting up the gym when you’re sick. All the previous tips are just precautions in case someone isn’t exhibiting symptoms yet, but is already infected. If you already know you’re sick, stay home and avoid spreading illness to other gym-goers.

Never go barefoot

Avoid going barefoot even in areas where it’s generally accepted to do so, such as the bathroom and the swimming pool. Always bring a pair of flip-flops or slippers before and after visiting these areas. If there’s no choice but to go barefoot, then thoroughly wipe down feet with a disinfectant before and after entering these locations.

Strengthen the immune system

Ensure that your immune system is strong enough to protect you from the germs you’ll encounter at the gym. This means eating healthy, getting an adequate amount of sleep, avoiding over-exercising, staying hydrated, and consume supplements to boost the immune system’s defense mechanisms.

Visit during off-hours

person on treadmill

Consider visiting the gym when it isn’t filled with other people, such as in the early morning or late evening. Visiting the gym early in the morning ensures that the facility has already been thoroughly sanitized for the night, and most equipment hasn’t come in contact with other people. This doesn’t mean you should hold off on wiping down and disinfecting surfaces. It just means there’s a lesser chance of contracting something during these hours.

These easy and practical tips will help you avoid getting sick at the gym. Getting fit and healthy at the gym doesn’t have to come at the cost of coming down with the flu.

kids playing

Foster Kids’ Imagination and Creativity Through Play Pretend

Imagination and creativity may not seem much to a lot of people but if you really stop and think about it, it makes sense to conclude that nothing man-made would exist apart from our own imagination and creativity.

From the clothes we wear to the objects we use to the different dishes we prepare, nothing that we use or consume will be around if not for someone’s vision and imagination.

One of the most concerning things around us is how glued our children are to their digital screens. Most, if not all, children around the world spend an unhealthy amount of time in front of TVs, computer/laptop monitors, smartphones, and tablets. While there’s nothing wrong with using these things for learning and entertainment, it takes away opportunities for them to do something highly creative and imaginative. Instead of being an active participant in a creative process, they passively consume visual and auditory stimulation that doesn’t require much use of their motor skills.

The Value of Pretend Play in Inspiring Creativity

One of the ways parents and adults can cultivate creativity and imagination in this young generation is to involve them in pretend play which requires mental engagement and kinesthetic movement.

A child’s imagination is an awesome thing to marvel at. If you just give them what they need — in this case, time, space, and a lot of encouragement — they can go anywhere, do anything, and be anyone.

Remember when you were a child and how you used to play out different scenarios in your head and acted them out? Or how about the time you designed your own spaceship out of a cardboard box to pursue alien invaders and protect the galaxy? Or the time that you pretended to give your friends a haircut with high-quality hair stylist tools made of random household items?

Pretend play can unlock a child’s creativity and unleash artistic potential. It’s a great avenue for children to recreate the world as they see it, allowing you to see how they understand and process things that go around them. It’s also a good way to build conflict management/resolution skills especially when they’re playing with another kid who also wants to be a princess or Superman.

Here are a few ways that you can help ignite their creativity:

playing together

1. Give them time to play alone and with other kids.

When children play all by themselves, it gives them the chance to be more imaginative. When they play with others, it allows them to work on their social and emotional skills on top of their creativity, which are all important skills to learn in life.

2. Show them how.

Play with kids and show them some things you did growing up, like making all those weird but cool sound effects with cars and toy soldiers or how you tied a blanket around your neck and flew around the room in search of bad guys to fight and people to help. It’s okay to be a kid once in a while. ;

3. Let them call the shots.

Another way you can go about it is by letting them take the lead. Ask them what their ideas are and how they would want you to participate. You can make suggestions if they ask for it but generally, let them do all the thinking.

4. Encourage them to think out of the box.

Look for items around the house that are safe for play and ask them how they would use the said items. It’s fun to see their eyes light up at the thought of using an old shirt hanger as a laser rifle,, twigs as swords, or books as cake. No matter how outrageous or outlandish their ideas are, just roll with it.

Pretend play is lots of fun and very educational. We just need to help kids today to discover the wonders of playing pretend and how it is exponentially a lot better than spending the whole day glued to gadgets and handheld devices.

beautiful middle aged woman

Essential Practices for a More Youthful Glow

People desire to feel and look younger. This youthful glow not only increases confidence. It also makes a person happier and feels more content.

Are there secrets to the fountain of youth? The truth is there are none. A combination of practical techniques, though, will help you achieve a younger glow. Here are some of them.

Put Emphasis on Skin Care

Your skin is a dead give-away to your age. By neglecting it, you are giving in to aging without a fight. Science has lent a hand to help reverse this process. You can have Botox injections to help you soften those wrinkles.

Small everyday routines are a big help too. You can engage in facial exercises that strengthen your muscles and make them firmer. Using a sunscreen with the right SPF is a must. Skincare does not end with your face alone. Moisturize your hands well because it Is one part that ages fast.

Play with Your Eyes and Hair

Other features can also help or deter you from looking young. Emphasize your eyes. Frame them with well-maintained eyebrows and curlier lashes. You do not even have to use many products to do these things. But the effect that these two actions can do to your eyes makes a big difference. They both draw attention to your eyes and make them look fuller and more youthful.

Also, ditch the idea that as one ages, they have to sport short hair. Maintaining a medium length will give you a fresher vibe. Having asymmetrical lengths will also put some youthful spirit to your hair. Long hair does not work as one age because it feels like your hair drags you down.

Pop Some Personality with Your Outfit

woman with beautiful earrings

Being older does not mean you settle with boring things. But it will be out of personality too if you insist on pieces of clothing fit for the younger ones. This does not mean that you cannot do anything about it. Learning how to accessorize and use a pop of colors will work to your advantage. Above classic outfits, you can try on some scarves or pieces of jewelry to bring more personality.

Also, find the cut that works best for your body. You do not have to flaunt anything. But a well-tailored article of clothing will make you look sharper and smarter.

Pack Your Body with Proper Nutrition

Picking the right kinds of food is an excellent way to maintain your youth. There are types of foods that help you look younger. Omega-3, beta-carotene, and vitamin C are some essentials that you need to load up. Staying hydrated with water is also a foolproof but straightforward way to help your systems going. Staying away from alcohol will reduce the aging process by big leaps.

Prevent Stress from Eating You Up

Your emotions and your mindset can speed up aging more than you realize. Thus, you can do yourself a favor and filter what you let inside your mind. Look for ways for your body to release feel-good hormones. Exercise, social connections, time management, and an attitude of gratefulness are some examples. By engaging in uplifting practices, you are helping your body slow down aging. Let go of the things you have no control of, Avoid people that are toxic for you.

You cannot expect yourself to look as youthful as you are before. But you can choose to age gracefully by being proactive with your lifestyle choices.

people in fitness studio

What the Millennial Generation Wants in Their Fitness Studio

Just as millennials redefined the real estate industry and labor, they are also redefining health and wellness. Among other generations, millennials are notably the most health-conscious of all. Aside from caring about their carbon footprint, this generation abides by a holistic approach to wellness. While the general population exercise because they know staying physically active is right for them, millennials exercise with a purpose.

Amid surmounting student loans and credit card debts, millennials spend over 6 billion a year in gym memberships. More than the fear of having their headstones engraved early, this generation’s obsession with staying fit and healthy had something to do with the record level anxiety and high depression rates. To combat these mental health issues, the majority of millennials turn to workout routines and exercises.

All these things considered, how can you capitalize on these millennial facts? Below are seven features millennials are looking for in their fitness studios.

Mobile Fitness Journey

Millennials are always on the go. They demand a fitness experience that offers them seamless and flexible connectivity. It suits their lifestyle and allows them to workout wherever and whenever they want. Incorporate in their fitness journey digital solutions that enable them to join group workout sessions even when they are at home or traveling.

Intelligent Coaches

Millennials prefer substance over style. Accordingly, an intelligent coach is the most desired trait for a fitness instructor. Hire charismatic coaches who offer motivation if you want to attract and keep more millennials to your fitness studio.

Healthy Meal Plans

As previously said, millennials take on a holistic approach to wellness. Aside from providing trendy and unique workout routines, offer healthy meal plans to your millennial gym members. Over the past years, there has been an increasing rise of veganism, particularly among millennials. Include high protein, low-calorie, and sustainable foods on your meal plans.

Lifestyle Brand

Even the fashion industry is leaning towards fitness and activeness with the rise of athleisure. Your fitness studio may grab this opportunity to sell merchandise and accessories of your own. What your business offers is more than just activity, but also a lifestyle.

Sense of Community

The millennial generation values a communal environment. Going to the gym is more than just sweating off and shredding pounds. It is a place where millennials meet people and socialize with friends. Offer small group sessions like yoga and Zumba since this helps nurture this highly valued communal relationship.

Transparency Regarding Fees

fees concept

Millennials do not like to be tied down. Although they are into fitness, the majority of millennials think gym memberships are too expensive. They prefer fitness studios that list their prices upfront without any membership requirement. Studios with mobile apps that give them convenient access to signing up or canceling classes are highly desired.

Photogenic Club Space

Millennials also love chic and modernly decorated fitness studios. With the majority of different social media platforms, investing in a beautiful studio is worth it since millennials will indeed be promoting your business on them.

Apart from these features, millennials are also into sessions that not only highlight physical training but mental training as well.

person on treadmill

Lifestyle Modifications That Can Boost Your Resilience to Depression

More people these days are seeking help for the pros and are now being treated for their depression. Some need to take medications like anti-anxiety medications, antidepressants, and antipsychotics. Others are exploring alternative medicine therapy such as IV infusion therapy, wherein ketamine is administered for fast symptom relief.

Doctors also prescribe certain lifestyle modifications to fight depression. This is since, lifestyle can contribute to our mental health. The healthier your lifestyle is, the easier it will be for you to be more resilient to stress and depression. Here’s what you can start doing to help keep your depression at bay.

Keep Moving

Staying active keeps your body healthy, your mind engaged and your immune system strong. With regular exercise, you will have something to focus on instead of your sad thoughts. If you feel like your depression is kicking in, start moving and if you can, engage in exercise.

Walking your dog to the park, playing physical sports with your kids or jogging are great ways to keep your body moving. You can consider taking up a new hobby instead of spending your days lying around, watching TV shows, or playing on your phone. Just do any activity you enjoy that requires you to move and not sit around all day.

Eat Right and Sleep Better

A healthy diet and quality rest and sleep are essential for depression. One can’t function properly if you lack sleep and your body doesn’t have the energy to burn. Take note that some people eat too much when they are depressed, while others lose an unhealthy amount of weight. Some depressed people sleep too much while others can’t sleep at all. With a bit of diet and sleep hygiene modification, you can reduce your depression symptoms.

Aside from eating healthy, there are certain kinds of food you need to avoid and must consume to fight depression. Eat food rich in Vitamin D, Omega-3, good carbs, and selenium. Avoid food such as sweets, caffeine, alcohol, and illegal drugs. To improve your quality of sleep, keep a regular bedtime routine minus the distractions. Exercise regularly and go out more so you will feel tired at the end of the day.

Get Your Daily Dose of Sunshine

Vitamin D is a fat-soluble vitamin that your body needs to keep your bones and teeth strong and healthy. It also helps boost your immune system. You can get vitamin D from different kinds of food, but the sun is your best source.

People feel generally gloomy and irritated during the cold season. During winter, days are shorter and we don’t get as much sunlight as we used to during summer. When we stay indoors for too long and we don’t get to enjoy much sunshine, it is easy to feel sad and tired. This only goes to show that a lack of sunshine can indeed affect our mood and can even make some people feel depressed.

If you spend most of your time cooped up indoors, then try to go out more and expose yourself to natural sunlight. Walk when running errands and spend some time in nature while there is still sunshine. You can let the sunshine in by opening your windows. During winter when there is less sunlight, you can consider light therapy as a substitute for natural sunlight.

Welcome Social Support and Interaction

conversation over coffee

It can be tricky to stay social now that there is a pandemic going on. Lucky for us, we now live in a modern world. Now, you can easily keep in touch with family and friends using your smartphone. Whenever you feel sad or lonely, ring a friend or video call a family member. If you are comfortable sharing your thoughts with them, then go ahead and do so. But if not, you can stick to any subject that can take away your thoughts from the things that make you sad.

You can join support groups and connect with people who understand what you’re going through. It can be daunting at first, but you will soon feel welcomed after you take the initial step. Many people are very much willing to help others who are depressed because they know just how it feels to be affected by depression.

You can also consider online forums where you can read about other people’s struggles for depression. Trained professionals can give you the kind of support you need during the dark times. You can even find a professional who can offer one-on-one counseling via online therapy.

Fighting depression can be difficult. But you can make it easier if you start making the necessary lifestyle changes. Eat better, get more quality sleep, and get enough exercise. Stop isolating yourself and welcome social interactions and support. Don’t forget to welcome more sunshine into your life and to seek professional help as needed.

home interior

Affordable Home Decor Tips and Ideas for Newlyweds

Ah, 2020. It has brought an onslaught of economic, healthcare, and climate challenges for the entire world. With everything that’s going on, it seems like the worst time to tie the knot.

But there’s no turning back for couples who finally decided to put a ring on it. Many plans changed, and it probably took a lot of detours, and those who finally made it to the altar will have to continue to make do with the current situation.

Perhaps you didn’t expect spending the first year of your marriage stuck at home or having to deal with a recession, but there’s no reason the pandemic has to ruin your wedded bliss. Now is the best time to turn your new home into an IG-worthy love nest.

Here are a few simple ways to decorate your home, even when you’re on a shoestring budget.

Get rid of unsightly clutter.

Perhaps the simplest way you can beautify your home is by removing unsightly clutter. Before you consider adding new items into your home, consider what you first need to throw out or give away.

If you and your spouse recently just moved in together, then you most likely already did some spring cleaning. But if you haven’t, spend an entire day getting rid of things you and your spouse won’t need moving forward. Old, damaged, and faulty items that are no longer salvageable can only make your home look worse than it is.

Go the DIY route.

Any kind of redecorating or remodeling task will be considerably less expensive when you do it yourself instead of hiring a pro. If you must paint, install new flooring, or assemble new furniture, consider doing it yourself.

It will be much cheaper and can be a great way for you and your spouse to bond. There’s nothing like a common enemy—like new furniture with assembly instructions written in a foreign language—to bring you two closer together. At the same time, finishing a project can give you a sense of pride and accomplishment.

Paint, paint, paint.

Research on color schemes that fit your fancy and suit the kind of mood you want for your home and consider repainting the interiors. If you or your spouse are artists, paint an accent wall. Choose a different color for your kitchen cabinets—it’s an easy and simple way to give your kitchen a fresh look. Consider changing the cabinets’ knobs as well.

Get some plants.

house with indoor plants

There are a lot of benefits to taking care of houseplants. Not only do they add a pop of green to a predominantly white room, but they are also an affordable yet effective way of improving your home’s indoor air quality.

You don’t need to buy from expensive sources to get plants. Like pet adoption, you can also look for ways to rescue some plants in your neighborhood, like a house that will be torn down soon. Flea markets, yard sales, and garden tours are also great sources for inexpensive houseplants.

Cutting them yourself can also be cost-effective, granted a little more laborious.

Choose smaller design elements.

A huge artwork by a popular artist may be off the table for now, but you can still choose some smaller design elements that can enhance the look of your space. Add texture to your home by investing in some cute decorative pillows or handcrafted room accessories.

Thrift shopping can also be a great way to find pre-loved pieces of furniture or decor that may cost you a fortune if you buy them in IKEA or a department store.

Use decorative elements from your wedding.

If you were able to bring home some decorative elements from your wedding, consider re-purposing them. Some ways you can preserve your wedding flowers include:

  • Hanging them upside down to dry
  • Pressing
  • Using silica gel
  • Dipping the flowers in wax

You can frame the pressed flowers and hang them on a wall beside your wedding pictures. The dried flowers, on the other hand, can be used as centerpieces. You can also turn the glass bottles and jars into vases. The fairy lights and candles can also give your home a dreamy look and feel.

Creating Your Dream Home Need Not Break the Bank

Transitioning from singlehood to married life is already hard enough financially, but even more so in a recession. Take a deep breath, look around your home, and let your imagination go wild. There are ways to turn it into the dream home you’ve always wanted, even on a limited budget. Turn your home into a project for you and your spouse and allow it to bring you closer.

Exercise

4 Exercise Ideas for People with Limited Mobility

Around 19 million people in the U.S. have mobility issues. Some may be temporary, such as getting into an accident and using a sling or a wheelchair while healing. Meanwhile, others’ are chronic issues, such as difficulty walking when they’re getting on in age.

Apart from the reason for your limited mobility, another concern you may have is how to stay active. Exercising can already be challenging for a person with full mobility, so it might be daunting to think about being active if you’ve just been to the wheelchair store and have limited use of an arm or your legs. But don’t let this challenge stop you. Exercise can help you and other people with limited mobility to:

  • Maintain your muscle mass
  • Increase your range of motion
  • Improve your body’s coordination
  • Avoid living a sedentary lifestyle
  • Maintain your independence

Fortunately, you have plenty of options for exercise, even while you’re in a wheelchair or have some disability that prevents you from moving freely. Check them out below.

Do water aerobics.

If you have access to a pool, you can do aerobic exercises such as water walking. Water is almost a thousand times denser than air, which means it’s more challenging for the body to exercise when submerged in water. But it is also buoyant, which means it helps support your body’s weight. So when you do aerobic exercises in the pool, there’s less stress on your joints than if you’re exercising on the ground. The density of the water and how your body moves through it can also help strengthen your muscles.

Water Aerobics

Use resistance bands.

Resistance bands are one of the cheapest and most versatile fitness tools you can have, limited mobility or not. Using this can help improve your flexibility and build your muscle strength. If you have a shoulder injury, for example, you can rehab and avoid re-injuring it by wrapping resistance bands behind you like a shawl and pulling the ends toward your chest.

Do yoga from your wheelchair.

You might be familiar with yoga and how able-bodied people contort their bodies a hundred different ways. But even if you don’t have full mobility, yoga is doable. You can be sitting on your wheelchair and do the cat-cow stretch, which involves placing your hands on your knees, then alternating between arching your back and rolling your shoulders and head down. There are plenty more yoga positions for people with limited mobility that help keep your body flexible and your muscles working.

Use your chair to exercise.

If you’re using a wheelchair, it can be your best exercise equipment. You can do squats by standing in front of your chair and holding the top for support while bending your knees and pushing your hips backward. You can grab onto the arms of your chair and push yourself up while holding the seated position, an exercise that can help strengthen your arm muscles.

Don’t let limited mobility stop you from staying active and healthy or enjoying activities able-bodied people do. With these exercise ideas, you can strengthen your body instead of allowing it to atrophy because of your limited mobility.

relaxing

Inactivity Kills: The Ill Effects of a Sedentary Lifestyle

A sedentary lifestyle is sitting or lying down for the significant part of your day. It could also mean not doing any or following a very minimal fitness routine. Even before COVID-19 forced countries to lockdown cities and limit movement, most people were already leading inactive lifestyles.

In the Same Bed

Over 1.4 billion people aren’t exercising. The rates for inactive people are greater in higher income countries with 37 percent compared to people in low-income countries with 16 percent. And it seems that more men exercise than women.

According to the World Health Organization (WHO), over 80 percent of young people across the globe are physically inactive. The organization has sounded the alarm as early as 2002, reiterating the problem in 2008 declaring that it’s a global health problem.

Why is WHO worried?

Every year, 3.2 million deaths are attributed to lack of physical activity.

Declining Physical and Mental Health

The problems that stem from a sedentary lifestyle is preventable as long as you act now. Much like you would stop health complications, like acting on a nasal or sinus pain through an appropriate sinus treatment to prevent an infection, avoiding a sedentary lifestyle could save you from chronic, costly illnesses.

When you’ve chosen to stay inactive, you can expect the following:

  • Weaker bones, with mineral content loss
  • Loss of muscle strength and endurance
  • Slower metabolism
  • Poorer immune system
  • Development of hormonal imbalance
  • Development of more inflammation

Bored employee

Whether you’re just a couch potato or work from home without exercising, your body will weaken and you’ll be exposed to more health risks than a person who strives to stay active.

A study from the European Society of Cardiology supports this outcome, discovering that sedentary lifestyle is associated a risk for premature death; two times more than people who are active. Researchers evaluated data collected over 22 years from 23,146 men and women. They categorized physical activity into three: inactive, moderate, and high.

People who were inactive were at higher risk of dying from a cardiovascular disease. Those who followed moderate physical activity were at 60 percent to 90 percent at risk.

A sedentary lifestyle doesn’t just open you up to the risk of heart disease. It also puts you at risk from the following:

  • Type 2 diabetes
  • Osteoporosis
  • Metabolic syndrome
  • Obesity
  • Colon, breast, or uterine cancers

The lack or absence of physical activity also leads to depression and anxiety. When you have heightened sensitivity to anxiety, you exacerbate that condition by staying on the couch or indoors at all times. Psychologists have found that exercises not only enhance mood but also improves your ability to fight anxiety. But a fitness routine delivers more than a sense of accomplishment. It could have a buffering effect on your brain.

When you exercise, the increase in serotonin levels can alleviate chronic depression. Researchers also suspect that can normalize sleep patterns, which has protective effects on the brain.

Inactivity has far reaching effects on your health, causing costly and chronic diseases. Take control of your future by starting a fitness routine today.

skiing in winter

Want to Ski? Here Are Pointers for Beginners

Skiing is both an activity and a sport that’s not for the fainthearted. But if you’re willing to learn and even try it, it will reward you with more fun, better health, and a sharper mind.

To make those baby steps more comfortable, here are some guidelines for beginners:

1. Wear the Right Clothes and Shoes

Your regular winter wear won’t cut it. Up in the mountains, temperatures can be frigid even during the summer. Your clothing should also make skiing both safe and easy by allowing your body to move comfortably.

Fortunately, ski wear has caught up to fashion and style. For example, an Arcteryx ski jacket looks sleek but is warm enough because of its goose down filling. It’s also lightweight and compressible so it hugs the body well.

As for shoes, you might need at least two pairs: one for skiing, the other for strolling in the village. The ski boots are usually more elaborate. They also need to be extremely tough but also agile to give you a lot of control when skiing.

Meanwhile, the strolling pair has to be waterproof with an excellent grip at the sole. You don’t want to find yourself falling down the wet road and injure yourself.

2. Consider Going During Off-Peak Season

Most ski resorts, especially in the United States, are in demand. However, they too can have off-peak seasons, and these are the best times to learn the activity:

  • Prices for lessons are usually cheaper.
  • Instructors can have more time to focus on your progress.
  • You’ll more time and space to practice.
  • The waiting time to use the slope declines.
  • You can feel more confident to try with fewer people around.

3. Prep Your Body During Off-Season

While some resorts are open all-year-round, most have off-season when they’re off-limits. With the pandemic still hanging around, a number can extend their closure.

It doesn’t mean, though, you can stop learning. In fact, you can take this time to prepare your body for the ski season.

For one, you need to exercise. Cardio workouts can help you build endurance and control your breathing. Resistance or weight training is necessary since you usually carry the gears. Your joints and muscles also need to be in good shape for excellent mobility and flexibility.

Take some time to master your form. Online, you’ll find dozens of tutorials you can follow. You can then try them out in front of a mirror to check if you’re doing things right.

4. Be Patient but Persistent

skiing for beginners

People can learn to ski regardless of their age. However, mastering the skills takes awhile, especially if you can do it only when you have free time.

If you’re a beginner, you need to undergo lessons. Depending on the package, it lasts for three to five days.

If you practice often and are a quick learner, the techniques are enough to help you navigate the slopes and perform a few tricks. But when it comes to mastery, try to give yourself between three and ten weeks of regular training.

Skiing is an adventure. It is thrilling and fun. However, if you want to make the most of it, don’t forget these things.

GERD card in hands of Medical Doctor

Natural Ways of Treating GERD Without Medicine

Having acid reflux can be nasty: you won’t have the mood to eat, you’ll feel like you want to vomit all the time, and you’ll feel like your chest is burning. Acid reflux is usually caused when acid builds up on your stomach and is eventually pushed up to your esophagus. Typically, your throat is shut tight, unless there’s food that’s coming through, or coming out. This build-up of acid will irritate the lining of your esophagus, which then leads to vomiting.

For the most part, nobody wants to keep on vomiting; it’s going to be harder for you to go through with your day or work when you have a burning sensation on your chest all the time. But contrary to what most pharmacists say, acid reflux can be treated without the need for medication. For thousands of years, humans have used natural remedies and food to address specific ailments. Just like what they say: let food by thy medicine, and let medicine be thy food.

Since medicine is tailored explicitly to treating specific ailments, it’s the most effective way of ensuring that certain types of diseases don’t take hold. However, for most individuals who do not have easy access to these types of medications, some might come from rural areas or are miles away from civilization. If that’s the case, they might need to find herbs and more natural ways of counteracting an acidic stomach. Additionally, some individuals are not so keen on the taste of medicine, which could lead to them vomiting even more.

With that said, natural remedies are a tried and tested way of treating almost any ailment since the start of civilization. Of course, you might need to check in with a certified medical practitioner regarding these natural practices. Having professional supervision helps mitigate any further complications.

Food and Herbs

First and foremost, food has always been a natural way of treating any type of disease.

  • Fruits And Vegetables — Some fruits have anti-acid properties that will help counter the effects of acid on your throat.
  • Lean Meat — Since fatty meat can contribute to acidity, lean meat is an excellent way of keeping your stomach occupied and filled. Most of the time, meat takes more time to digest, which in turn helps in absorbing even more acid.
  • Whole Grain Products — Whole grains like oatmeal, granola, and rice are great ways of keeping your stomach filled. Some grains are also useful as soaking liquids such as stomach bile and acid. That can help regulate the amount of acid that’s present on your stomach.
  • Tea — There are several types of herbs that are known for settling the stomach. Ginger tea and chamomile tea are effective against chronic acid reflux. In addition to relieving heartburn, these teas are also a proper way of relaxing muscles and reducing stress.

Don’t Lie Down with a Full Stomach

If your esophagus is being irritated by your stomach’s acid, there’s a good chance that it’s wide open. If this is the case, then gravity is the only thing that’s keeping the stomach’s contents from spilling out. Think of your stomach like a bottle: unless it’s tightly shut, laying it down to the side means that everything inside will spill out.

If ever you do need to lay down, it’s recommended that you lay down on your left side. Physiologically, your stomach is positioned right below your esophagus. While acid might escape if you’re laying on the right side, positioning your body to the left side will make the acid more gaseous and less messy.

Distract Yourself

Instead of focusing on the pain and the discomfort that you feel from heartburn, you can distract yourself with engaging activities.

While you’re at it, chew some gum, watch some movies, or even meditate. Getting yourself in a mental state where you can tune out the pain and discomfort can help in accelerating your recovery. Of course, it’s best not to do any rigorous activities just yet since your stomach’s acid might irritate your esophagus even more.

Professional Help

Woman has reflux acids in the garden

While GERD and acid reflux can be treated by natural means, getting professional attention can help expedite the process. Sometimes, the uptick of acid and GERD can be underlying symptoms of another type of disease. As such, having a gastroenterologist’s professional opinion and supervision will ensure that you are aware of your situation.

When in doubt, it’s always a good idea to ask questions regarding your condition.

Whether you’re a health junkie that wants to use natural means of healing your stomach, or you just don’t want any synthetic medication on your body, just remember that you will need to protect your esophagus. Most medicines are designed to either protect your throat with an antacid coating or by directly interacting with the acid production.

There are a variety of natural ways of treating your GERD and acid reflux. But if you are not sure about what you should be doing, you can always ask a professional to help you out.

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