healthy lifestyle Archives - Page 23 of 54

Facts About Men’s Health That Might Surprise You

Ok, guys, it’s time we had a talk. Being the “strong, silent type” might be ok in some scenarios, but it’s just not working out when it comes to your health. For some reason, whether it’s because of cultural expectations of men or because men feel like they just don’t have the time, guys aren’t talking about or taking care of their well being as much as they should. In fact, men are 24% less likely than are women to have visited a doctor in the past year, according to the U.S. Department Of Health & Human Services, and studies show that 40% of men only go to the doctor when they think they have a serious medical issue. That means more than half of men aren’t getting regular checkups! Not only that, but more than 50% say their health is not something they talk about. So, since June is Men’s Health Month, we’re going to do the talking for you, and highlight the importance of looking after yourself with these eye-opening facts about men’s health.

Heart Disease Is the Number 1 Killer of Both Men and Women But…

drawing of a human heart with a red circle around it — *Fact: Heart disease causes 1 out of every 4 deaths in men.*

Yes, we’re now much more open about the fact that heart disease kills just as many women as it does men; in fact, it’s the leading cause of death for both sexes. But it’s still important to know that heart disease causes 1 out of every 4 deaths in men, as well as to know that men often develop heart disease 10-15 years earlier than do women, and are more likely to die of it at a younger age. Other conditions that lead to heart disease like high cholesterol, high blood pressure and diabetes are also more common among men. The average age for men for a first heart attack is just 66, so start thinking about your heart health now! That includes eating right and getting enough exercise: after all, if you’re a man with a waist measurement over 37 inches, your risk of heart disease (and diabetes) increases dramatically!

Men Need Their Beauty Sleep, Too

Getting enough sleep is not really about maintaining your looks – it has more to do with the above statistics about men’s tendency to deadly heart conditions. It turns out that men who sleep 7-8 hours a night are around 60% less less likely to have a fatal heart attack than those who sleep 5 hours or less, so turn off your phone and hit the hay!

Not Talking About Men’s Mental Health Can Be Deadly

Again, thinking you have to be the “strong, silent type” isn’t good for anyone’s health – especially not your mental health. We might brush it off as just a stereotype that men have a difficult time discussing their feelings, but this is actually a phenomenon that has been well documented by psychologists. So, unfortunately it seems that men are suffering in silence: the American Psychological Association reports that 30.6% of men (that we know of) have suffered from depression in their lifetime. And not only are men less likely to be treated for mental health issues, they are 3 times more likely that women to die by suicide. It’s time to end the stigma and speak up. In addition to talking about mental health, there’s something else men can do to help keep themselves fit in both mind and body: studies show that inactive men are 60% more likely to suffer from depression, so get in your daily dose of exercise. That’s not to say you shouldn’t seek help for any symptoms of depression or other mental health issues, but getting active is always a good idea!

Men Die Younger, But It Doesn’t Have to Be That Way!

Most people have heard the stats by now: on average, men die about 5 years younger than women (cue all the bad jokes). But you know what? It doesn’t have to be that way: men actually have much more of a say in their health than they might think. Studies show that only 30% of a man’s overall health is determined by his genetics, and 70% is controllable through lifestyle.

For example, in addition to reducing your waist size and getting enough sleep, as mentioned above, choosing to climb 50 stairs or walk 5 city blocks a day could lower your risk of heart attack by 25%. Or, think about your alcohol intake: drinking more than 10 drinks a week almost doubles your risk of type 2 diabetes. We’ll say it again, because we can’t emphasize it enough: eating right and getting enough exercise can make all the difference in your health! And, if you’re not sure where to start, follow the World Health Organization’s guidelines for exercise (75-150 minutes/week of vigorous activity or 150-300 minutes of moderate activity) and know that getting your 5-7 servings of fruit and veggies is as simple as 1 apple, half an avocado, 1 stalk of celery, half a grapefruit, 5 pieces of broccoli.

The Risk of Prostate Cancer is Real

blue ribbon for prostate cancer — *Fact: 1 in 8 men will develop prostate cancer in their lifetime.*

Cancer is the second leading cause of death among men, and, just as there are some cancers specific to women, there are cancers specific to men – and one is extremely common. 230,000 men are diagnosed with prostate cancer every year, making it the most common cancer among men; in fact, 1 in 8 men will develop prostate cancer in their lifetime, which is the same risk that women run for breast cancer. On the bright side, this type of cancer tends to grow slowly, so you have a good chance of catching it early. But that doesn’t mean you should wait to talk to your doctor about testing. Do it! Now!

Erectile Dysfunction Is More Common, and Could Be More Problematic, Than You Might Think

If you think erectile dysfunction (ED) only happens to older men, think again. Approximately 30 million men in the U.S. experience ED, and 52% of men between the ages of 40 and 70 suffer from some form of ED. The condition can be caused by multiple factors, including stress, drug or alcohol use, psychological factors, or smoking, but it can also be a sign of underlying health issues. According to Dr. Judson Brandeis, “Heart disease, high blood pressure and high blood sugar can all cause ED. Finding and treating the cause(s) of your ED can help your overall health and wellbeing.”

When it comes down to it, not speaking out about men’s health isn’t good for anyone, especially since there are so many ways that men can improve their quality of life, both physically and mentally. Some studies show that the average man lives 9 years of their life in poor health, simply because of lifestyle choices and easily preventable issues. But now that you know the real facts about men’s health, you can do something about it! So get out there, spread the word, and get healthy this month, and every month!

Are LGBT Seniors Facing a Health Crisis? What Is the Answer?

June is Pride Month and we are 100% here for celebrating all the achievements of the past decades! But there are other things we can’t forget to look at amid all the positivity of this month. For example, young LGBT people still face bullying and mental health issues, and working-age individuals can still face discrimination in many states. It is important to highlight these issues, but there is a group that often gets forgotten in the discussion: LGBT seniors. As America’s aging population grows, so too does the number of LGBT seniors in the U.S.; in fact, in the next several decades, the number of LGBT older adults in this country is expected to double, with the number reaching 4 million by 2030. This group faces unique challenges as they age, and some experts are worried that they could be facing a health crisis. So what does the situation look like for LGBT seniors, and what can be done?

A Completely Different Experience of Healthcare

LGBT seniors are undoubtedly an underserved and underrepresented part of the population in our country, and they have lived through some very difficult times – and now it seems that many are suffering because of it. According to Karen Fredriksen-Goldsen, professor at the University of Washington’s School of Social Work, author of a study on aging and health in the older LGBT community, “The higher rates of aging and health disparities among lesbian, gay, bisexual, and transgender older adults is a major concern for public health. The health disparities reflect the historical and social context of their lives, and the serious adversity they have encountered can jeopardize their health and willingness to seek services in old age.”

black and white picture of an elderly woman looking out the window — *Many LGBT seniors were shunned by family and friends, and do not have a support system.*

One major issue is that older LGBT adults are often in a position to experience healthcare in a completely different way than the rest of the population does. For example, many people look to family to help care for them as they get older; in fact, in the U.S., 80% of long-term care for older adults is provided by family members, such as spouses, children, grandchildren, or other relatives. But LGBT seniors are only half as likely as heterosexual seniors to have close family to turn to.

That doesn’t mean that LGBT seniors don’t have any support network. Because many were shunned by their families when they were younger, or found it difficult to have children or adopt, they often created their own families. The problem with that healthcare-wise, though, is that it can be much more difficult for people of the same age to care for older adults, and in some situations, they might not even be legally able to.

For example, if you are not in a legally-recognized relationship, you won’t be granted medical leave to take care of a partner or other member of your chosen family, and you’ll be unable to help make medical decisions on their behalf. It can be unimaginable for someone who has never been in that situation, but it is the reality for many LGBT older adults.

All of this leaves many LGBT seniors to rely on outside sources for help, and that can come with its own set of problems. Doctors, pharmacists, and hospital or nursing home staff can be lifesavers for many seniors, but it is only natural that many LGBT seniors are wary of them, fearing that these medical professionals might be uncomfortable with or even hostile to them. Sadly, this is sometimes the case, which can be a huge problem for the health of LGBT seniors, but even the perception that they might be unwilling to help can be an issue. In fact, 21% of the seniors surveyed in the study mentioned above did not tell their doctors about their sexual orientation or gender identity out of fear of receiving inferior health care or being turned away for services. And this lack of openness “prevents discussions about sexual health, risk of breast or prostate cancer, hepatitis, HIV risk, hormone therapy or other risk factors,” according to Fredriksen-Goldsen.

The Problems of Financial Instability and Social Isolation

In addition to the sometimes negative experiences LGBT seniors have with healthcare in general, there are other factors that can make this community less healthy than other older adults. For one thing, it has become clear that LBGT seniors are more likely to be financially insecure than older heterosexual adults. For example, poverty rates among older lesbian and gay couples are 9.1% and 4.9%, respectively, compared with 4.6% among older heterosexual couples. Why is this community more likely to be living in poverty? There are multiple reasons, including discrimination experienced over their lifetime, and laws that have made it difficult for same-sex partners to get the same Medicare, Medicaid, Social Security, retirement, and inheritance benefits as heterosexual couples. Whatever the reason, financial instability can have serious effects on the health of LGBT seniors.And finances aren’t the only concern. As mentioned above, LGBT seniors are more likely to be socially isolated than other older adults: they are twice as likely to be single and to live alone, and three to four times as likely to be childless. And, unfortunately, they are also more likely to feel unwelcome in certain places, like senior centers and places of worship. Research shows that this increased social isolation leads to greater rates of depression, poor nutrition, delayed care-seeking, smoking, binge-drinking, and even premature mortality.

These are all sobering facts and statistics, and might feel hopeless. But things are slowly changing, and there is hope, especially because many in the community we’re talking about have spent their lives working to change things.

Is Community the Answer?

So what can be done to change the landscape for LGBT seniors? Well, first there are the practical considerations: protections need to be put in place at the local, state, and federal levels so that LGBT seniors no longer face discrimination in employment and housing, and can enjoy all of the same benefits as married heterosexual couples.

But in addition to these very important legal protections, one thing that can make a big difference in the lives and health of LGBT seniors is community. According to a report issued by Services & Advocacy for GLBT Elders (SAGE), “access to support networks is one of the strongest predictors of better mental and physical health among LGBT older adults.” And there’s good news on this front. LGBT seniors are building their communities, and there is a growing number of ways they can find support and make connections. For example, there are residential housing projects being built specifically for LGBT seniors, such as ones in Fort Greene, Brooklyn, Chicago, and San Francisco. There are organizations popping up in rural communities that bring older adults together through potluck dinners and discussion groups, and SAGE itself runs a national LGBT elder hotline. In some states, they even have a virtual drop-in center where a facilitator encourages callers to speak about LGBT issues in the state. Some nursing homes and care facilities are becoming more friendly to the LBGT community, but more training needs to be offered to staff so that all facilities can be welcoming and supportive to everyone.

So things are looking up, but there is definitely a lot more work to be done. LGBT seniors are strong, active participants in creating change, but it is vital that we all know the challenges that this community is facing, so we can also be advocates for their health and well being. According to Serena Worthington, Director of National Field Initiatives at SAGE, “This generation worked for civil rights and is now in a position where they need more protection. It’s unbelievably important that we pay attention.”

Weighing in on Fitness Trackers and Weight Loss Apps

Things are starting to look up out there! You might even be putting on pants again, which means you might also be scrutinizing how all of your pre-pandemic clothes are fitting you these days. If you’re stressing about gaining the “Covid 19,” you’re certainly not alone: according to a recent American Psychological Association survey of more than 3,000 people, 61% of Americans reported undesired weight gain during the pandemic.

Pandemic-related comfort eating, lack of gym access, and extra cocktails aside, issues with weight are nothing new in this country, and neither is the search for ways to effectively lose weight. Digital tools, like wearable fitness trackers and weight loss apps, on the other hand, are relatively new in the world of fitness and weight loss. In the last few years, digital fitness/weight loss tools have become so popular that 19% of Americans, or nearly 1 in 5 of us, now use them. But is strapping that fitness tracker on your wrist or downloading that app the best way to reach your goals? There have been multiple studies done on these digitals tools, and it turns out the results are very mixed – and, unsurprisingly, it all depends on what you’re using and how you’re using it.

Fitness Trackers

Fitness trackers, in theory, are great little devices. You strap them to your wrist, and they measure things like how many steps you take in a day, your heart rate, how much sitting and standing you do, how many calories you’ve burned, even the quality of your sleep. For some people, simply having an easy way to track their movements, and seeing the amount of activity they’re doing (or not doing) can be a big boost to their fitness goals. As Dr Seth Martin, a cardiologist at John Hopkins University in Baltimore, Maryland, says “[Having a record of physical activity] gives people information and empowers them to start making changes. And often, their activity level was not something they were paying attention to before they started tracking.”

But, for others, fitness trackers simply don’t do much when they’re used on their own, and they’re certainly not some sort of magic bullet for weight loss. “Trackers are a reliable measurement of our activity, but we can’t rely on them completely,” says Andrew Lane, professor of sport psychology at the University of Wolverhampton. “We can’t expect just to buy one and that’s it – some of the responsibility sits with us too. We still have to get off that sofa and complete those 10,000 steps a day.”

So, for the people who have these gadgets, the question is, are they doing the work and, more importantly, benefitting from using them? Unfortunately, many studies seem to say no. One large-scale study at the University of Pittsburgh, for example, investigated whether using wearable technology helped people lose more weight than other people who followed standard weight-loss programs. All of the participants were asked to diet and advised to increase their physical activity, but only half were given a fitness tracker, six months into the study.

At the end of the trial, the participants who were given fitness trackers lost an average of 7.7 pounds, while those who didn’t have fitness trackers lost an average of 13 pounds.

In another study, participants received the same weight-loss counseling (diet, exercise and support) for six months and lost similar amounts of weight. After the initial six months, all participants received telephone counseling, text message prompts and access to online weight-loss information. Some participants also received wearable fitness trackers and access to an accompanying website to monitor physical activity and diet. Both groups were able to maintain weight loss up to 24 months. However, the group with the wearable technology lost 2-3% less weight over the course of the study. different progress circle percentages These results seem puzzling. Why would people using fitness trackers lose less weight than those not using them? There’s no definitive answer to that question, but some experts have weighed in, suggesting a few possibilities. For example, it’s possible that seeing your progress could actually backfire: knowing that you burned 400 calories, or that you went over your 10,000 steps, might lead you to “reward” yourself with dessert or some other extra treat. Or, as Andrew Lane suggests, using a fitness tracker could actually have a negative psychological effect: “What if we start consistently not reaching goals set for us by them? Ultimately, it would lead to us feeling demotivated – the opposite effect they are supposed to have.”

Whatever the case, the verdict on fitness trackers seems to be that they are not all that helpful when used on their own. But, on the other hand, they can still be useful tools when used in conjunction with other types of digital aids.

Weight Loss Apps

Now, one of the caveats about many of the studies conducted on fitness trackers is that they often used devices that simply tracked data, and many people now use their fitness trackers to link their information to weight loss apps. And, when looking at many new studies, it seems that using a variety of digital tools, especially weight loss apps, could be an effective way to lose weight, at least in the short-term.

illustration of a hand holding a cell phone — *Weight loss apps can be effective, depending on how consistent you are with them.*

For example, researchers at Stanford University recently looked at almost 40 clinical trials that followed more than 8,000 adults using digital self-monitoring tools, such as apps, to lose weight, and they found that those who consistently used them lost weight 74% of the time. According to Michele Patel, PhD, the lead study author, “At the end of the day, any form of recording can help people lose weight. However, we found that digital tools like apps and websites often keep people engaged for longer, which often translates to more weight loss.”

Other older studies from the mid-2010s also found that participants lost weight, at least in the short-term, when they used digital tracking tools like apps for three or six months. One group lost an average of 2.3 pounds more than a group who didn’t use apps. In another study that focused on whether consistently using an app influenced weight loss, participants reduced their body mass index (BMI) by 1.9 points on average, and each 10% increase in adherence to the tracking tool was associated with an additional 2.6-point reduction in BMI.

So it seems that, as with the fitness trackers, the key here is the word “consistent.” The people who lost weight 74% of the time, and the people who decreased their BMIs, were the ones who used digital tools more frequently to monitor themselves than those who self-monitored less frequently with weight loss apps. And not all of the studies were so positive: some found no difference in weight loss between groups who used apps and those who didn’t, and some found that participants only lost weight if the app use was paired with in-person coaching or phone calls.

The verdict? Weight loss apps and other similar digital tools can be very effective helpers in your weight loss journey, but, as with most things in life, it’s all about what you put into them. Having the drive to use them consistently seems to be the deciding factor in whether you’ll get anything out of them.

Can You Make Them Work for You?

Nobody is advocating that you put all your trust into fitness trackers or weight loss apps, just as we’re definitely not saying you should discount them. It’s all about finding the right ones for you and using them in a way that makes sense in your life. For example, when looking for weight loss apps, download a bunch of free ones and sift through them to find one that seems most user-friendly to you, instead of going on recommendations from friends.

Look for apps with features you’re most likely to use. For example, if you cook most of your meals at home, try an app that makes it easy to upload and save your favorite recipes for easier tracking. Or if you eat a lot of prepared foods, you may want to look for an app with a barcode scanner to make it simple to track these items; some apps even allow users to take a picture of their meal and upload it, and the app does the rest of the calorie-counting work. If you’re the competitive type or enjoy making a game out of things, you can look at apps that allow for networking or provide engaging visual cues to show how close you are to your goals.

hands piled on top of each other with a network around it — *Having a community of fellow dieters can help keep you more accountable.*

Accountability is also important, so look for apps that:

Feature a community of fellow dieters
Offer daily reminders that pop up on your phone
Have personalized professional support

And, if you want to ramp things up and wear a fitness tracker to get some accurate data on your movement and calories burnt, here are some tips to make your device work for – and not against – your weight loss goals:

Use your fitness tracker as a motivational tool that encourages you to move, and a way to see your movement history – but if you have a bad day, look back and see it as one day among many good days, instead of looking at fitness as an “all or nothing” scenario. Sometimes “all or something” is a better way to look at things!
Take the useful data from your fitness tracker and use it to keep yourself on track, but don’t use that data as permission to throw good eating habits out the window! If rewarding yourself is a way to keep yourself on track, great! Just do it with something that isn’t food.
Consider those 10,000 steps that everyone is always talking about as just a baseline for your daily movement. Set a goal that is 2-3,000 steps more, or think of it as separate from your workout.

Fitness trackers and weight loss apps can be effective, and even fun, ways to boost your weight loss and reach your fitness goals, as long as you’re willing to use them consistently, and to find the ones that are right for you. And, remember, your own desire to make changes and improve your health are always the best motivational tools!

Are You Working Out Too Hard? Not Hard Enough? Finding Out What’s Right for You

Have you been getting in your recommended dose of exercise these days? Or are you feeling a little too sedentary and are ready to start moving? Either way, that’s great! The newest guidelines from the World Health Organization recommend 150 – 300 minutes of moderate-intensity exercise per week, or 75 – 150 minutes of vigorous-intensity exercise per week, so we should all be aiming for that to keep us at optimal health. But hang on – moderate? Vigorous? What does that mean, and which is better? And what about low intensity? Is that type of exercise right/beneficial for some? It sounds like a lot to think about when planning your daily exercise routine, but knowing the benefits, disadvantages, and risks of each exercise intensity level can help you get the most from the time you spend moving your body.

The Benefits of Exercise

graph of different workout minutes — *The more you exercise within a week, the longer your life expectancy is.*

Before we get into the different types of exercise, let’s start off by saying that physical activity of any kind is beneficial. And that’s not just opinion, there is a lot of scientific evidence to back it up. For example, in a JAMA Internal Medicine study, researchers pooled data from six studies and found that over a 14-year period, people who never exercised were at the highest risk of death. If that sounds scary, there’s hope that you can easily turn things around: those who did just a little exercise lowered their risk of death by 20%.

Not only that, but adding a little extra workout time was even more beneficial. People who completed at least 150 minutes per week of moderate exercise – the lowest WHO recommended amount – were 31% less likely to die than inactive people during the 14-year follow-up period. But those who kicked it up to at least 450 minutes of moderate exercise each week were 39% less likely to die.

Add to these statistics the many other benefits of exercise, like a healthier heart, stronger bones, and improved mood, and it becomes pretty clear that moving your body is the way to go. But just how should you be moving your body?

How Intense Is Your Workout?

watch on someone's hand with the number 74 on it and bpm under the 74 — *The best way to know if your are getting a good workout is by measuring your heart rate.*

Let’s first look at what intensity level means when it comes to exercise. There are generally two different ways to determine the intensity level of your workout. The first, and easier, of the two is the “talk test,” which basically means you’re measuring how hard you’re working out by how hard it is for you to carry on a conversation. According to Dr. Meagan Wasfy of the cardiovascular performance program at Harvard-affiliated Massachusetts General Hospital, “With low-intensity activities, most people will still be able to sing and converse. At moderate intensity, you can still speak but can’t sing, and at high intensity, you can’t speak in full sentences anymore.” Although, who wants to carry on a conversation in the middle of burpees?!

The other way to determine how hard you are working is a little more technical. You’ll need to measure your heart rate, which you can do with a heart rate monitor (many smartwatches have this function), or with a little simple math. Just find your pulse on your wrist or neck and count the number of beats for 10 seconds, and then multiply that number by six for beats per minute (BPM).

The next step is to do a little more math (sorry!), and determine your maximum heart rate (MHR) so you know how hard you should be working for each type of exercise. All you need to do to determine that is to subtract your age from 220. So, for example, if you’re 40, your maximum heart rate, or the absolute highest rate of intensity you should be achieving, is 180 BPM.

So let’s take a closer look at what it means for exercise to be low, moderate, and high intensity, and what you should be shooting for.

Low-Intensity Exercise

There is actually a technical way to determine how intense your exercise is: it’s calculated as a percentage of your maximum heart rate while you’re working out. That means more math! For low-intensity workouts, your heart rate will be at 30-50% of your maximum heart rate (MHR). So to go back to the example of a 40-year-old, you would take 180 (your MHR) and multiple it by 0.30 or 0.50 to get a target heart rate of 54-90 BPM. In addition to that scientific way of classifying high-intensity exercise, you can also think about the types of movements you’re doing. Low-intensity workouts are also sometimes described as “low impact,” meaning you generally aren’t taking both feet off the ground at the same time. Movements tend to be more fluid, as opposed to jarring, and can include things like lighter yoga, low-resistance cycling, leisurely swimming, and casual walking.

Who low-intensity exercise is right for: This type of exercise is great for beginners or even those who think they can’t exercise because of chronic pain; in fact, a review published in the Cochrane Database of Systematic Reviews points out that aerobic exercise improved the quality of life for those in chronic pain by improving physical function and reducing stiffness and fatigue. Low-intensity workouts can also be used as a way for more advanced exercises to recover from injury, as a way to focus on balance and flexibility, as a way to recover from other workouts on days off, or as a way to boost your aerobic capacity so you can do other things for longer.

It carries very little risk of injury, making it a safe option for anyone; according to Ben Walker, a personal trainer and owner of Anywhere Fitness in Dublin, Ireland, “Low-intensity exercise reduces the risk of injury while preparing your body for more intense activities.” You might be surprised to know that low-intensity workouts actually primarily burn fat cells as a fuel source, so there’s lots of reasons why they’re a good place to start on your workout journey.

The disadvantages: While any type of movement is great, especially when you’re just starting out with a workout regime, low-intensity exercise didn’t have the same dramatic health effects as even moderate-intensity exercises, according to the studies we looked above. In addition, if you’re only doing these types of workouts, you might boost your heart health, but actually do the opposite for your muscle tissue. So, while low intensity is a great place to start on getting moving and burning excess fat, you don’t want to remain stagnant at this level of exercise; you should try to progress to more taxing workouts at some point if you are able.

Moderate-Intensity Exercise

The next level of intensity would be considered “moderate,” when you are working at 50-70% of your MHR. That means kicking things up a notch: walking more vigorously, taking a more intense hike, playing tennis, or doing some aerobic dancing, for example. You’re still generally not taking both feet off the ground at once, but your heart is definitely pumping more than it would be during a fully low-impact workout.The benefits: Bumping up your heart rate to that moderate range comes with a lot of advantages over low-intensity exercise. Not only will those longer, more intense workouts help you reap all of the benefits of the studies above, but you’ll switch from using just fat cells when working out to burning off fat, carbohydrates, and sugar. So if weight loss is your goal, you’ll get there faster by working out in this range.

The disadvantages: There’s not much negative to say about moderate-level exercise, except that it carries a higher risk of injury than low-intensity workouts, and that it will not give you the same muscle-building, strengthening, and body-fat-lowering results that high-intensity workouts will.

If your goal is to just to lose a few extra pounds or get in your recommended dose of heart-healthy exercise time, and moderate-intensity workouts are what you enjoy most, then go for it! But you might find at some point that you’re ready to progress to working to your full potential by adding in some high-intensity workouts.

High-Intensity (or Vigorous-Intensity) Exercise

For high-intensity exercise, you should be working out at 75-100% of your maximum heart rate (remember how you shouldn’t be able to carry on a conversation?), so that means you’re going to be doing some serious work. In many cases, you’ll be doing movements that require taking both feet off the ground, like running, jumping rope, or doing any kind of high-intensity interval training (HIIT) workout, with or without weights. The benefits: Working out this hard means you’re going to get the best results when it comes to fat loss and muscle building. You’ll also boost your metabolism for hours after your high-intensity workout! In addition, research shows that high-impact exercises such as sprinting are also beneficial for the health of your bones: it might sound slightly surprising, but applying stress to your bones actually helps improve bone density. Again according to Ben Walker, “By training at maximum capacity, you increase potential for muscle growth and weight loss by breaking down more muscle fibers.”

The disadvantages: High-intensity exercise is great, but it can be taxing on your body, and for many people, should be limited to 3 or 4 days a week. It carries a much higher risk of injury; after all, high-impact movements create a force equal to about 2.5 times your bodyweight, which can put a lot of stress on your joints, ligaments and tendons. If you’ve got joint problems, like arthritis, you should probably stick to more moderate, less high-impact movements.

So what’s right for you? Well, first talk to your doctor. Then, assess your current fitness level and always start out slow if you’re new to any kind of exercise. Choose your intensity level based on your goals, whether that is weight loss, gaining muscle, improving flexibility, training for a specific sport, or just boosting your heart health. But, when it comes down to it, any type of movement is great for your body and mind, so get out there and do what you enjoy!

How to Staycation the Right Way

This past year, we’ve all become experts at staying at home. We’ve mastered the arts of creating a restaurant experience with take-out, navigating online grocery delivery, and making indoor playgrounds or classrooms – but what about “vacationing” at home, or “staycationing”? Have you figured out how to take a weekend at home and turn it into a truly fun or relaxing experience? The possibility of taking a “real” vacation might be enticingly close, but that doesn’t mean that staycations don’t have their place, even when we do have the choice to jump on a plane and get away. After all, sometimes you just don’t have the time off, money, or energy to take a big trip. But it’s easy to let a few days off become just another few days at home in front of the TV or catching up on housework, so you have to plan ahead and know how to staycation the right way!

The Basic “Rules” of Staycationing

illustration of cell phone with the red restricted circle over it and the words turn off cell phones underneath it — *Try not to stay glued to your phone during your staycation.*

What you plan for your staycation depends on what you want to get out of it. You might want to relax, explore, or have fun, but first, you’ve got to lay some ground rules. Ok, you’re right, vacations shouldn’t have rules, but hear us out: to really immerse yourself in the experience you should at least try to do the following:

No phones allowed – Seriously, stop. You can turn off your notifications and put away your phone for a few days, trust us. Social media will be there when you get back from your “trip,” and you’ll be feeling nice and detoxed from all the madness. You can also set your phone to only fetch things like text messages when you want it to.

Put work aside – Set an “out of office” message for your email, and resist the urge to check in.

Turn off the news – Don’t let the weight of the world sit on your shoulders for a few days; tune out current events and know the world will still be there when you get back.

Make time have no meaning – Consider really getting into the spirit of being on “island time” in your home, and put all clocks out of sight.

Get your space ready – If you’ve got the time and energy, get your house ready for maximum relaxation by getting all of those nagging chores out of the way first, so they won’t be staring you in the face. While you’re doing that, why not change up your space a bit by hanging lights or other fun things you can get your hands on, like tapestries or beaded curtains? And if you’re really planning on splashing out for your staycation, you could treat yourself by having your house prepped by a cleaning service ahead of time.

Let go – This is your vacation, so it’s ok to have things done for you. Like a cleaning service, for example, or having dinner delivered every night. Or brunch every morning, or lunch everyday – or all three!

The Relaxation Staycation

So what’s your staycation wish? Whatever it is, start by setting the mood with a vacation playlist. If you’re looking for the ultimate in relaxation at home, try: black silhouette of a bathtub and a woman in it blowing bubbles.

Turning your bathroom into a spa – Get yourself some essential oils in scents you like (try calming lavender or chamomile, or energizing peppermint or citrus scents), some fun things to jazz up your bath, like bath salts or bath bombs, and a load of tea lights and then lay back and let the atmosphere and warm water wash over you.

Pampering yourself – Do your nails, steam your face, give yourself an at-home facial – do whatever you’ve been wanting to do but never seem to have the time to get to.

Hydrating, vacation-style – Don’t forget to up the spa vibes by setting out pitchers of cold water infused with fruit, like watermelon, cucumbers, or lemon or orange slices.

Doing a DIY massage – Here’s a riddle: how do you massage your own back? Well, grab a few tennis balls, lie back on an exercise mat or carpeted floor with the balls positioned under any points where you have pain or pressure and roll back and forth and side to side for 5 – 10 minutes. Don’t try this if you have any back injuries, and always listen to your body!

Creating your own yoga retreat – There are tons of great instructional yoga videos out there, including free ones, so pick one that works for you and give it a try.

Having a candle-lit evening – If the weather is nice for your staycation, head outside in the evening and bring along your favorite music or books and dozens of tea lights. Relax and let yourself go while soaking in the scents and sounds of the night.

The Quirky Staycation

caucasian woman sitting down with a remote in one hand and the other with popcorn from a bowl next to her. — *Consider having a film festival with some snacks.*

Not into the whole home spa thing? Or want to change it up for day 2 of your staycation? Try some of these unique and fun ideas:

Have a themed film festival – The possibilities are endless here: pick a particular decade or genre, or kick it up a notch by pairing movies and meals or snacks. How about learning to make cannolis and watching The Godfather, for example?

Create a water park – Gather all the gear: kiddie pools, sprinklers, hoses, spray bottles (and sunscreen), and dedicate a day to being in your bathing suit and bare feet. And you know what? Even if you don’t have kids you should still do this – we won’t tell!

Hold a talent show – If you’ve got kids to entertain during your staycation, why not flip the script and have them entertain you?

Make something ridiculous – Ok, you’ve got permission to head onto Pinterest and pick the most ridiculous and fun-looking craft you can find. Give it your all and then show it off as your vacation souvenir when your staycation is over!

Picnic without leaving your house – It doesn’t matter what the weather is like outside, you should have a lazy afternoon picnic with all of your favorite snacks – in the comfort of your own living room. There won’t be any ants – well, as long as you clean up!

The Adventurous Staycation

Done with the relaxing and the silliness? Or want to combine the two? Try these ideas to connect with nature, and yourself, on your staycation:

Take a hike – Ok, so this one involves actually leaving your house, but if you’ve got anywhere near you that you can explore, go for it. If it’s a new-to-you nature spot, all the better!

Have a backyard campout – Sure, you can head out of town and go camping, but if you don’t want the stress of planning and packing for that, then simply set up a tent in your own backyard. Get yourself a little camping stove if you don’t have a fire pit or access to something similar – and don’t forget all the fixings for s’mores! If you’ve got kids joining you, up the fun factor by giving them glow-in-the-dark star stickers to decorate the tent with.

Plan a DIY escape room – These can be geared towards children or adults – there are tons of guides to making them available online, and most just require making clues and setting up some decorations.

Go geocaching – This is a great activity for families, and you might not have to go far from your home to get started. Never heard of it? According to the official Geocaching website, “Geocaching is a real-world, outdoor treasure hunting game using GPS-enabled devices. Participants navigate to a specific set of GPS coordinates and then attempt to find the geocache (container) hidden at that location.” It’s a blast!

Staying home doesn’t have to be boring! With a little creativity and planning, you can create the perfect staycation for you, whether you’re flying solo or bringing your family along for the ride. Just remember to unplug and really commit yourself to the moment!

7 Myths About Suicide That Need to Be Debunked Now

May is National Mental Health Awareness Month. So what better time to take a good, hard look at how aware we actually are about the facts surrounding the worst case scenario of mental health issues: suicide. Did you know, for example, that someone in the United States dies by suicide every 12 minutes? Or that suicide is the tenth leading cause of death overall in the U.S.? When you look at different age groups, that statistic is even more shocking: suicide is the fourth leading cause of death among those aged 35-54, and the second leading cause of death among those aged 10-34.

When you see these statistics, it can’t help but feel like we’re failing somehow. But what can we do? Well, it comes back to awareness. One of the first steps in dealing with a problem is looking at it head on, and learning the real facts so we know how to take action. There are myths surrounding suicide that need to be debunked so we can have an open, honest discussion about it, and hopefully move towards changing the statistics.

1. Talking about suicide will only encourage it

If you’re concerned about someone you know, and you’re worried that bringing up the topic of suicide will plant dangerous ideas in their head, don’t be! It’s understandable to be nervous about approaching the topic with them – after all, suicide can feel like a major taboo – but if you’re worried about someone, asking them outright about their feelings is probably the best thing you can do for them. Talking about suicide probably feels taboo for them, too, but bringing up the subject to them will, in a sense, give them permission to talk about their feelings and the disturbing thoughts they’re having. Encouraging them to open up could be the first and most important step in getting them help. silhouette of a woman in a chair with another person sitting at a desk

According to Rory O’Connor, professor of Health Psychology at Glasgow University, “Evidence shows asking someone if they’re suicidal can protect them. They feel listened to, and hopefully less trapped. Their feelings are validated, and they know that somebody cares about them. Reaching out can save a life.”

2. People who talk about suicide probably don’t mean it, or are just looking for attention

Someone who says – or even hints – that they want to take their own life should always be taken seriously. It’s possible they’re talking about suicide or their feelings of hopelessness as a way to “get attention,” but only in the sense that they are calling out for help. If someone you know talks about life not being worth living or that they have no future, listen to them, and help them get the support they need. Remember, most people who are thinking about suicide don’t actually want to die, they just don’t want to continue on living their life as it is.

3. If someone wants to take their own life, they will always find a way

Many people who are contemplating suicide are actually torn between their desire to live and their desire to end their suffering. It’s simply not true that it’s useless to reach out to them; it’s also not true that reducing their access to means to harm themselves won’t help. Making it harder to access a weapon or drugs can actually help delay or stop their attempt, and ultimately save their life.

4. People usually commit suicide suddenly, and without warning

While suicide can take many loved ones by surprise, it’s simply not true that it usually comes completely out of the blue. Most people who are considering suicide will exhibit certain behaviors (or say certain things) that point to their state of mind. It can fall on loved ones, though, to recognize these warning signs and take action. These warning signs can include:

caucasian woman with her hands up by her head with an angry look on her face — *Dramatic mood swings and reckless behavior are warning signs of people who are contemplating suicide.*

Beginning to say things like “I wish I wasn’t here,” or “Nothing matters”
Increased alcohol and drug use
Aggressive behavior
Withdrawal from friends, family, and community
Dramatic mood swings
Impulsive or reckless behavior

The following signs are an indication of an emergency situation, and should be acted on immediately:

Collecting and saving pills or purchasing a weapon
Giving away possessions
Tying up loose ends, like paying off debts
Saying goodbye to loved ones

5. When someone is suicidal, they will always be suicidal

Thinking about suicide, or making suicidal attempts is not necessarily a long-term issue. Suicidal ideation, as it is called, is usually short-term and specific to a certain situation or time in a person’s life. In fact, studies have shown that approximately 54% of people who have taken their own lives did not have a diagnosable mental health disorder. And for those with mental illness, the proper treatment can help to reduce symptoms. Many people who have thought about suicide or attempted it can go on to live long, successful lives – again, it is never useless to reach out to someone who is suffering and at risk.

One thing to be aware of, though: many people will attempt suicide more than once, and they can be particularly at risk directly after recovery from an attempt, so make sure they have the support they need.

6. Only those who are seriously mentally ill consider suicide, or go through with it

caucasian hand laying on the floor with pills in it and on the floor — *About 54% of people who have died by suicide did not have a diagnosed mental health condition.*

The above statistic is worth repeating: approximately 54% of people who have died by suicide did not have a diagnosed mental health condition. Consider this statistic, as well: 1 in 5 people have thought about suicide at one point in their life.

Just as not all people with mental health issues will think about suicide, not all people who attempt it are considered mentally ill. Some might be struggling with mental health issues, but their condition is unknown to others. In addition, relationship problems and other stressful life situations, such as criminal/legal matters, bullying, eviction or loss of home, death of a loved one, a devastating or debilitating illness, trauma, sexual abuse, rejection, or recent crises are also associated with suicidal thoughts and attempts.

7. Someone who “has it together” isn’t at risk of committing suicide

Looks can be deceiving. On the outside, it can seem like someone has it all: a loving family, a nice home, a good job – but no one can ever really know what is going on on the inside. The take-away this National Mental Health Awareness Month – and always – is that no one is immune to mental health challenges. That’s why it’s so important to check in with your loved ones and keep an open dialogue. If you see someone exhibiting any warning signs, or struggling in some way, don’t brush it off – reach out. And if you see any of these myths being perpetuated, speak out. Please remember this: suicide is preventable. Mental health issues and crises are treatable. If you or someone you know is at risk, please call the National Suicide Prevention Lifeline at 1-800-273-8255 for free, confidential support 24/7, text TALK to 741741 to text with a trained crisis counselor from the Crisis Text Line for free, 24/7, or call 911 in case of an emergency situation.

Remember also: while those hotlines are excellent resources, and you should always make use of them if you or someone you know needs help, it might not be enough to simply give one of these numbers to a person in crisis. Talking to them is the first step, and making sure they reach out for help is important. Ask how you can help, and contact their mental health professional or drive them to the ER if that is what they need. Anyone can be part of the solution by knowing the real facts, and by being ready to talk about this difficult subject.

Tag: healthy lifestyle