5 Reasons to Volunteer

Does anyone think its better to give than to receive? We know the answer is yes, but do we know why. Volunteering is not just for retired people we can all give back to the causes we support and make a difference. Here are just a few reasons to find an opportunity to serve. 1. Develop new skills in leadership, communication and teamwork. Boost confidence by exploring new interests through diverse experiences. 2. Impact our community in areas such as food insecurity, education, healthcare, environmental conservation, spiritual growth, or pet adoption. 3. Connect with others who share your goals and values. By expanding your network, you can feel more connected and might make lifelong friendships. 4. Improve your physical and mental health by helping others. Volunteering can increase feelings of fulfillment and lower stress levels by finding more gratitude and purpose. 5. Create real change! Your efforts can directly impact the lives of others. Be part of something bigger than yourself.

3 Ways to Get Motivated to Walk

If you think it is too late to reap the benefits of walking for daily exercise you will not be disappointed. Researchers discovered a 51 percent lower mortality risk for those who took 8,000 steps per day. Those who walk daily have lower risk of stroke, improved cognition, lower blood pressure, and weight loss. Walking is an easy to do exercise that has many benefits with very little risk of injury. Walking doesn’t require expensive equipment either. You can get in your steps within just 30 minutes! A brisk walk is a bonus. You will find after a few weeks you look forward to the time and will probably enjoy a little stress relief. Spending 30 minutes outdoors can lift your spirits! Here are three tips to make walking a little more interesting and get you out the door. 1. Find a friend who likes to walk too. Ask your current friends or neighbors if they want to join you. Join a local walking group or hiking group in your area. Search platforms such as Meetup, Facebook, Nextdoor, Bumble, or GoJauntly. If you have a pet dog, join a dog-walking group in the neighborhood. 2. Listen to your favorite podcast on your walk. Be entertained, educated, engaged, and inspired. A good podcast makes time go very quickly! Walking sparks creativity and can inspire new ideas. I love to listen to history podcasts when I walk. 3. Explore new routes. When we walk the same way all the time, it can get boring. Discover scenic trails, parks or neighborhoods you have never walked before. Seattle has an abundance of trails such as Discovery Park Loop, Burke-Gilman Trail, Alki Path, Green Lake Path, Seward Park Loop, Seahurst Park Trails and so many more!

New Year Healthy Habits

Sometimes overdoing a healthy habit can have the opposite of the intended effect. Here are 5 ways to keep healthy in the New Year! Working out. U.S. Health and Human Services recommends that the average adult get at least 150 minutes/week of moderate aerobic activity or 75 minutes/week of vigorous aerobic activity. Generally, that’s 30 minutes of physical activity every day. Too much exercise can result in exhaustion, muscle fatigue and injury. Average adults should aim to break a sweat – if you’re completely exhausted after the gym, you might be going too hard. Walking. It’s great exercise but if you do it too much, you may end up with chronic foot pain. The repetitive motion can cause plantar fasciitis (also common in women who wear high heels). Your best bet is to get good orthotic inserts with sturdy arch support for your walks. Build up slowly and be consistent and you will see results. Walking really is the best form of exercise we can get. Walking daily is a great New Year’s resolution and one you can keep!                       Getting consistent sleep. Aim for 7-9 hours (for adults) per night. Oversleeping on weekends builds up carbon dioxide and doesn’t make up for lack of sleep during the week. Think daily, not weekly cumulative hours. Dieting. People who try different “fad” diets often gain back more weight than they’ve lost. If you want to lose weight, talk to a nutritionist or your doctor for a long-term diet that’s right for you. Taking supplements. Many adults take one or more vitamins or supplements every day. However, too many supplements (without your doctor’s approval) can interact with other medications and have serious side effects.

Eye Pain Relief

Do you spend much of the day staring at a computer, sending text messages on your phone, and ending the evening by watching a movie on a high-definition TV? No wonder your eyes are tired! Here are four exercises to relieve eye pain and make them not feel dry, itchy, blurred, and strained:  Eye Roll: While keeping your eyes open and head still, roll your eyes up to look at the ceiling, roll around clockwise slowly five times. Repeat the motion counter clockwise.  Palming: Rub the palms of your hands together until they are warm. Cover your eyes and concentrate on your breath until your palms cool.  Massage: Place your fingertips on your eyelids and gently move them in a circular motion for 60 seconds.  Temple Turning: Place the knuckles of your thumbs on the sides of your eyes near the temples. Massage by circling the temples three times. Do the same above the midpoint of your eyebrows and both sides of the bridge of your nose. It’s also a good idea to give your eyes a rest every 25 minutes spent reading or sitting in front of back-lit screen (computer, tablet, phone, TV). Simply get up and look around the room at other objects for 5 minutes.

Fitter Than You Think

Blame the media, Photoshop, the feats of professional athletes, or your own unrealistic expectations, but the truth is you’re probably not that out of shape. In fact, you may just be fitter than you think – and I can prove it! You stand and sit. Active people feel the need to get up and move around throughout the day. Getting in and out of a car involves basic squat movements, and you should be able to do this without pain. You constantly carry stuff. Whether you’re picking up and carrying children or shouldering a massive bag to and from work, those pounds add up to a healthy dose of weightlifting! You recover quickly. Take a short jog, try a few squat exercises, or just walk at a steady pace for a while. Are you tired and worn out, or could you endure a bit more? A healthy recovery time is a good indicator of physical fitness. You do household chores. Carrying laundry down the stairs requires balance. Navigating several tasks in the kitchen while avoiding dropping, burning, or falling is proof of coordination and dexterity. You take the stairs. If you can walk or run up and down stairs without feeling lightheaded or out of breath, you’re probably in decent aerobic shape. You crave healthy habits. It’s a good sign if you seek out exercise simply because it makes you feel good. Ditto if you prefer to eat healthily as well just because you want to not because you feel guilty.

More Successful Outcomes At the Doctors Office

It’s easy to become flustered once you’re in an exam room, and the questions you may have had in mind to ask your doctor can quickly disappear. You can make your next appointment a stress-free success with a bit of preparation. Try these tips: • Take notes: If you’re having specific symptoms, keep a journal of the day-to-day changes. Add details like what you eat, what time, changes in mood or appetite, as any little detail might be important. If you’re taking medications, include those as well so your doctor is fully informed. Make notes, too, of questions you have for your doctor – your visit is a two-way conversation and you want to maximize both your own time and your doctor’s. • Timing is everything: Delays at the doctor’s office can increase feelings of anxiety and nervousness. If you can, make appointments first thing in the morning. That could help you avoid the inevitable delays as doctors see other patients and appointment times run over. Try to make sure your day is as free as possible so you don’t stress about your next task if you end up waiting. • Be honest: Not being entirely honest or withholding information from your doctor can be a detriment to you and your health. Remember: your doctor is there to help you. If you find you have a hard time actually saying something you’re embarrassed about–try practicing it out loud in a mirror before your appointment. • Be flexible: You may have a specific treatment in mind when you go into your appointment, but your doctor is a professional. It’s a good idea to at least listen to all the options.

5 Ways to Stop Procrastinating

Procrastinating is a learned behavior. The good news is that it can be combated, as long as you’re focused on how to prevent it. Here are 5 steps to help you stop procrastinating and get in gear. 1. Get Rid of Distractions – Turn off the phone, shut the door, put on headphones, whatever it takes to drown out tempting diversions. 2. Break Tasks Into Chunks – Things like “wash dishes, do laundry, and vacuum” are more specific, and chances are you’ll be more apt to tackle those tasks than the gargantuan-sounding “clean the house.” 3. Do Your Hardest Task First – The sense of accomplishment when you complete the biggest item on your list first will help propel you forward toward crossing off more things on your list. 4. Perfect is the Enemy of Done – Keep in mind that if you’re only striving for perfection, you’re less likely to even start a project. 5. Reward Yourself – Give yourself a pat on the back for getting stuff done, whether the reward is a night out or simply a favorite treat.