As reported by scientists at the Mayo Clinic, social dancing provides the body with a lot of health benefits.

It could help reduce stress, increase energy, and improve strength, muscle tone, and coordination.

Dancing can also burn as many calories as walking or riding a bicycle. One factor that decides how many calories you’ll use is the distance you travel while grooving to the beat.

In one study, scientists found that square dancers covered five miles in a single evening. That’s a lot of do-si-doing!

Other aspects of dance that contribute to your cardiovascular conditioning depend on how long, how often, and how intensely or vigorously you boogie and get down.

The National Heart, Lung, and Blood Institute (NHLBI) recognizes the benefits of dance in lowering coronary heart disease risk, decreasing blood pressure, and managing weight.

Another plus of dancing is that the weight bearing movements of your steps can strengthen the bones of your legs and hips, important for maintaining bone health as you age.

As a result, dancing may be used as part of a rehabilitation program, of course with appropriate supervision.

While we may not all be hip-hopping into our nineties, dancing is one activity we can (hopefully) do for the rest of our lives… and the sociability it provides is part of its allure.

It’s a excellent way to make new friends, be creative and expressive, and just plain old enjoy life. And, the best part of dancing is the fun you are able to have while you’re doing something excellent for your body.

Whatever your preference, there’s sure to be a style to get your toes tappin’! Whether it’s belly dancing, funk, swing, ballet, jazz, tap, square, hip-hop, the hustle, the tango, or modern dance, classes are popping up all over.

Contact your local fitness center YMCA, recreation/community center, or dance studio to see what they offer.

Well, now that you know that dancing is good for you, put on your dancin’ shoes and cut a rug!

Taking care of yourself

Did you know?

o  A fall may be a life-altering event.

o  Almost 1 in 3 adults aged 65 and older fall each year.

o  Falls are the leading cause of injury in older adults.

Individuals  of all ages fall and there are many reasons why.

o  Changes in vision and hearing can affect your balance, make you less stable and increase your chance of falling.

o  Side effects of medications may make you drowsy, light-headed or dizzy.

Taking care of yourself can lower your chance of falling.

o  Be certain to get regular exercise, which can improve muscle tone, flexibility, balance and keep you strong. Be certain to pick exercises or activities that create balance and coordination.

o  Speak with your primary care provider and team pharmacist about your medications and their side effects regarding balance and coordination.

o  Stand up slowly after sitting or lying down.

o  Consider using a cane or walker to help you feel steadier.

o  Be cautious on or avoid uneven and icy or wet surfaces.

o  Wear footwear that have good support, have low heels and have a rubber-sole or thin non-slip sole. Avoid wearing only socks.

o  Hold onto handrails when going up and down the stairs.

o  Limit drinking alcoholic beverages. They can slow your reflexes and change your sense of balance.

o  Don’t take chances – for instance, walking on a freshly washed floor or standing on a chair to reach items.

Be sure to take care of yourself.  

You can decrease your chance of a fall and injury.

Taking care of your environment

Taking care of your home environment can decrease your chance from falling.

o  Be certain to keep stairs and pathways clean and free from clutter.

o  Remove papers, books, clothes, footwear and other items that can cause  you to trip.

o  Tack down telephone wires and electrical cords.

o  Consider installing ‘grab bars’ next to toilets, showers and tubs.

o  Place non-slip mats in the tub and on the shower floor.

o  Secure area rugs with double sided tape.

o  Be sure to put no-slip strips on wood and tile floors.

o  Do away with small throw rugs.

o  Be sure to put items used most often where you are able to reach them without using a stepstool.

o  Be sure to keep staircases and entranceways well lit.

o  Securely mount handrails on both sides of all staircases.

o  Improve lighting.

•  Be sure to use nightlights in the bedroom and bathroom.

•  Turn lights on if you get up during the night.

o  Arrange furniture so that paths are clear when you walk. Prevent rearranging.

o  During summer months, keep your home cool with air conditioning or a fan. Heat could make you dizzy.

Be certain to take care of your surroundings.  You can lower your chance of a fall and injury.

Lots of sports and activities help to strengthen and tone legs. Some of these include running, swimming, cycling, blading, ice skating, skiing, and jumping rope, just to name a few.

Specific resistance exercises can help strengthen and shape specific muscles in the leg.

You might wish to begin by doing exercises that use your own body weight and require no special equipment. Here are a few

Lunge This exercise works the quadriceps (muscle of the front upper thigh).

(1) Stand with your feet together, keeping your head up and looking straight ahead.

(2) Make certain to take a long step forward with one foot, making sure this leg is at a right angle (don’t let your knee bend in front of your toes), and bend the knee of your back leg until it is as close to the floor as possible.

(3) Hold this position for a second or two and then little by little push back to a standing position.

(4) Repeat with the alternate leg going forward.

(5) Make certain that your movements are slow and controlled.

(6) Build up your repetitions over time.

(7) to elevate resistance, you might hold hand weights alongside your body.

Heel raise

This exercise works your calf muscle (official term – gastrocnemius).

(1)Stand with the balls of your feet on a step — hold onto a wall or handrail for balance.

(2) Slowly rise up on your toes, pause for a second or two, and then decline.

(3) Progress slowly and gradually — do not overdo it at first.

(4) Increase repetitions as you become stronger.

Toe raise

This exercise for your shin is specifically useful if you are a runner.

(1)Sit on a stool, bench, or chair with feet flat on the floor.

(2) Raise your toes toward the ceiling while keeping your heels on the floor.

(3) Hold this position for a second or two and then gradually decrease your toes.

(4) Raise repetitions as you become stronger.

Squat

This works the hamstrings, located in the back of your upper thighs. This exercise is challenging for beginners.

It’s best to do this in front of a mirror to check your form.

(1)Position your feet shoulder width apart, with your hands on your hips or the front of your thighs.

(2) Gradually reduce your body until you’re in a “sitting” position. Your front thighs should be parallel with the floor. You could also feel muscle contraction in your rear end (you’re working these muscles as well!).

(3) Hold this position for a second or two and then gradually stand up straight.

(4) Increase repetitions as you become stronger.

(5) With increasing strength, you may also wish to add resistance by using a barbell, held behind your neck, that is resting on your upper back.

Lying side lift

To work the outside muscle of your leg called the abductors

(1)Lying on your side, gradually lift your top leg as high as you can while keeping it straight, and then gradually lower it.

(2) Repeat as many times as comfortable.

(3) Lie on your opposite side to work the other leg in the same manner.

To work the inner thigh muscle (adductor)

(1)Lie on your side, crossing and slightly bending your top leg over your bottom one. Be certain not to let your hips roll back — stay exactly on your side.

(2) Slowly lift your bottom leg as high as you can and then lower it gradually.

(3) Do this as many times as possible (without extreme pain).

(4) Repeat with your other leg.

(5) A few individuals like to use ankle weights for these exercises as they become stronger.

If you have access to a fitness center you could wish to use machines to accomplish the same exercises.

Specifically useful ones are the leg extension (for quadriceps) and leg curl (for hamstrings). A seated leg press is also advantageous for quads and gluteal muscles.

When you use weights, don’t increase the load too rapidly because you could injure joints and connective tissue.

Talk with a personal trainer to determine proper starting weights, correct form, and seat height before using any gym equipment.

Be sure to allow at least a day or two between strength training sessions that focus on/use the same muscle (i.e., don’t workout your legs two days in a row).

Bone is living tissue. Each day, the body builds up and breaks down bone. When somebody has osteoporosis, new bone isn’t built as fast. This makes bones thinner and more fragile. Thin and fragile bones can break more easily. Fractures or breaks in the hip, spine, and wrist are most common.

Many older women have osteoporosis. Men can also have it.

You cannot always tell when your bones are thin and fragile. Sometimes you find out when you break a bone. Or you could notice that you’ve become shorter, or have back pain.

Lots of things may cause  osteoporosis.

What You Cannot Change

Gender.

o  Women tend to have smaller bones. Women also lose bone because of the hormone changes that happen during menopause.

Age.

o  Bones become thinner with age.

Ethnicity.

o  White and Asian women are at the highest risk. African American and Hispanic women are also at risk.

Size.

o  Women with small, thin bodies are at risk.

Family history.

o  If one of your parents had osteoporosis, you are more likely to have it.

What You Can Change

Diet.

o  Not getting enough calcium or Vitamin D can increase your risk. Consult with your health care team about how much calcium you need.

o  Be sure to eat a balanced and healthful diet. Include foods that are rich in calcium, like low-fat milk, yogurt, and cheeses; dark green leafy vegetables; sardines or salmon with bones; tofu; and almonds. Be sure to look for calcium fortified juices and cereals.

o  Vitamin D helps your body use the calcium you get from food. You get Vitamin D from sunlight when your hands, arms, or face are in the sun for 10-15 minutes, two or three times a week. You can also get Vitamin D from milk and from certain kinds of fish, like herring, salmon, and tuna.

Exercise.

o  Being inactive or staying in bed for long periods of time can increase your risk.

o  Bones become stronger with exercise. Weight-bearing activities like walking, jogging, playing tennis, and dancing help to build strong bones.

o  Activities that add strength and balance can help you to avoid falling and breaking a bone.

o  Do not forget to use good posture. You want to avoid doing things that twist your spine.

Tobacco use increases your risk.

o  Tobacco use prevents your body from using the calcium in your food. Also, women who smoke have less estrogen, which could make their bones thinner.

Drinking alcohol increases your risk.

o  Alcohol makes it harder for your body to use calcium. Drinking alcohol can also make you more likely to fall down.

Medicines.  

o  Certain medicines can increase bone loss.

o  Tell your healthcare team the names of all the medicines you are taking. Be certain you mention over-the-counter medicines and herbal supplements. Don’t stop taking a medicine without first talking with your provider.

o  Make your home safe.  To prevent falls –  

o  Make sure to keep rooms well lighted and use a night light.

o  Wear your glasses.

o  Don’t let things pile up on the floor.

o  Don’t use throw rugs.

o  Wear footwear with rubber soles and low heels.

o  Make sure to use a cane or walker if you’re unsteady when you walk.

o  Be certain to use a rubber mat in the bath tub.

o  Be certain to put “grab bars” in your bath or shower.

If you’re a woman 65 or older, ask your health care team about getting checked for osteoporosis.

The reliability of these calculations in figuring out the amount of calories you expend during a workout depends on your size, body composition, workout intensity, and level of fitness.

When the machine does not ask for your body weight, you can make certain the calorie count is not accurate.

People who weigh less burn fewer calories than individuals who weigh more when doing otherwise equivalent workouts.

When the machine does ask for your weight, it’s giving you an approximate count of calories burned. the reliability of the numbers varies by manufacturer and depends on what formula the machine uses.

Excercise machines, like quite a few website calorie calculators, use various formulas to calculate the approximate number of calories burned.  

A number of are more accurate than others – a number of sites have you plug in the weight, exercise mode, and time to calculate your caloric expenditure.    

For a rough estimate, this is fine. Notwithstanding, you may also be interested in calculating more a more exact picture of calories burnes; here is a partial listing from a well-respected text, Exercise Physiology, by McArdle, Katch, and Katch   

Activity    Calories/lb/minute

Aerobics    

Moderate    0.065

Vigorous    0.095

Step    0.07

Cycling    

5.5 mph    0.033

10 mph    0.05

13 mph    0.071

Jump rope    0.06

Running    

11 min/mile    0.07

8.5 min/mile    0.09

7 min/mile    0.102

6 min/mile    0.114

Stairclimber    

Moderate    0.07

Vigorous    0.09

Stationary Cycling    

Moderate    0.055

Vigorous    0.09

Note – “Moderate” and “vigorous” aren’t specific terms. But normally “moderate” means you’ll notice some increase in the breathing or heart rate, and “vigorous” means you’ll notice a big increase in the breathing and heart rate.    

For  instance, moderate activity might include brisk walking, playing catch, or yoga.

Vigorous activity might include running, swimming, basketball, or soccer.

Also consider that a individuals who’s a high percentage of lean body mass will spend more calories than a individuals with a greater fat mass, because lean tissue is more metabolically active.

In addition, as an athlete adapts to a certain mode of exercise, the muscles become more efficient and work becomes easier, causing slightly fewer calories to be used up.

Additionally, you can keep your muscles guessing by cross-training or switching activities.

Technique also matters – for example, when you are leaning on an elliptical machine (putting your weight on your arms), you are reducing your body weight load and burning far fewer calories than the machine says. the same holds true for a treadmill.

You’re better off setting the machine at a lower intensity and swinging your arms at your sides (touching the side bars occasionally for balance).

When you would prefer to put energy your into working out, rather than mastering the myriad ways of calculate calories burned, you can simply keep some general exercise recommendations in mind

• Participate in moderate physical activity for at least 30 minutes, five or more days each week

• Participate in vigorous exercise for at least 20 minutes, three or more days each week

Small changes may make a big difference in decling your chances of having alcohol-related problems. Here are some strategies to try. Make sure to check off some to try the first week, and add some others the next.

Keeping track

Be sure to keep track of how much you drink. Find a way that works for you, like a 3×5″ card in your wallet, check marks on a kitchen calendar, or a personal digital assistant. If you make note of each drink before you drink it, this will help you slow down when needed.

Counting and measuring

Know the standard drink sizes so you are able to count your drinks accurately. One standard drink is –  

o  12 ounces of regular beer,

o  8 to 9 ounces of malt liquor,

o  5 ounces of table wine, or

o  1.5 ounces of 80-proof spirits

Measure drinks at home. Away from home, it can be hard to know the number of standard drinks in mixed drinks.  To keep track, you might need to ask the server or bartender about the recipe.

For healthful men up to age 65

o  no more than 2 drinks in a day

For healthful women (and healthful men over age 65)

o  no more than 1 drinks in a day

* Depending on your health status, your doctor may advise you to drink less or abstain.

Setting goals

Decide how many days a week you want to drink and how many drinks you’ll have on those days. You can decrease your risk of alcohol dependence and related problems by drinking within the limits in the box to the right. It is a good idea to have some days when you don’t drink.  

Strategies for Cutting Down

Pacing and spacing

When you do drink, pace yourself. Sip slowly. Have no more than one drink with alcohol per hour. Drink a “drink spacer”, a nonalcoholic drink (water, soda, or juice) and alternate with drinks containing alcohol.

Including food

Do not drink on an empty stomach. Have some food so the alcohol will be absorbed more gradually into your system.

Avoiding “triggers”

What causes your urge to drink? If certain people  or places make you drink even when you don’t want to, attempt to avoid them. If certain activities, times of day, or feelings cause the urge, plan what you’ll do instead of drinking. If drinking at home is a problem, keep little or no alcohol there.

Planning to handle urges

When an urge hits, consider these options –  Remind yourself of your reasons for changing. Or talk it through with someone you trust. Or get involved with a healthy, distracting activity. Or “urge surf”, that is in lieu of fighting the feeling, accept it and ride it out, knowing that it’ll soon crest like a wave and pass.

Knowing your “no”

You are likely to be offered a drink at times when you do not want one. Have a polite, convincing “no, thanks” ready.

Beginners may start with 10 to 15 repetitions. As you become stronger, you may perform more repetitions, or hold each contraction for five seconds, or longer.

This can get really tough! Since your stomach muscles are comprised of different sections, you can work each separately.

For the basic crunch, which works the upper portion of the abs

• Lie on your back, with knees bent and feet flat on the floor.

• Beginners – cross arms over chest; others – rest hands behind the head. In either arm position, place your chin at a fist’s distance from your chest.

• Raise your chest and shoulders several inches from the ground, keeping your feet and lower back flat on the floor. Exhale as you come up, inhale as you lower back down.

• Make sure to keep your movements slow and controlled, feeling the contraction in the midsection only. Fast jerky movements don’t work the muscle properly.

For the obliques (the muscles on either side of the center of your belly)

• Begin in the basic crunch position.

• With hands placed lightly behind your head, raise your chest and shoulders, twisting your torso so that one shoulder moves towards the opposite knee.

• Lower and repeat with the other shoulder, alternating back and forth.

For the lower abdominals (the section below your navel)

• Start in the basic crunch position.

• Bring your knees up toward your chest in a 90. angle (forming an “L”).

• Using only your abdominal muscles, not your hips or legs, move your knees slightly toward your chest as you exhale.

• Return to the beginning position.

• Repeat.

• This is a very small movement – do not bring your knees up to your face.

If you’re properly working your abs, but are disappointed with the results, remember that resistance training a specific muscle group does not reduce the fat over that area.

Cardiovascular exercise and proper diet can help reduce body fat. Unfortunately, we have no control where fat loss (or fat storage) occurs.

A few people are predisposed to carry a little additional padding in their midsection. Others, because of the way their internal organs are situated, appear to have a bit of a “tummy.”

Do not focus too hard on one area. Instead, engage in a variety of exercises and strive for overall fitness.

Why do individuals  use drugs?

Basically individuals  use drugs because they like the way drugs make them feel. All drugs that are addicting can activate and affect the brain’s pleasure circuit.

What is addiction?

Addiction is a disorder that affects your brain and your behavior. You’ve control over your option to start using drugs. Over time, your brain actually changes so that a powerful urge to use drugs controls your behavior. This is what it means to be addicted to drugs. Someone who is addicted uses drugs despite the consequences.

What drugs may cause  addiction?

People  can become addicted to both illegal drugs and drugs that doctors prescribe. Commonly abused illegal drugs include marijuana, PCP, LSD, speed, cocaine and crack, and heroin. People  can also become addicted to things they could not think of as drugs, such as alcohol and nicotine.

Are not prescription drugs safe?

Prescription drugs are safe and there’s little chance of addiction when taken correctly. Nevertheless, prescription drugs can be perilous when they are abused. For  instance, when you take more than you need or when the drug is not needed. This can happen with painkillers and anti-anxiety drugs.

How do I know if I’ve a problem?

You’ve a problem when you keep craving and using a drug even when it is causing problems. These may  be problems with your health, with money, with work, or with your relationships with family or friends. Your family and friend may  be aware you are having a problem before you do, because of changes in your behavior.  

FAQs – Drug Abuse

Can drug addiction be treated?

Yes. Drug addiction is a chronic disease. During the in treatment, there may  be relapses. It may take a number of attempts and different types of treatment before you can remain free of drugs or alcohol.

Why should I quit?

Breaking your addiction is the only way to stop the problems drugs are causing in your life. It may not be easy to quit. Your efforts will be rewarded. Rewards include better health, improved relationships with the individuals  in your life and a sense of accomplishment that only living drug-free can give you. As you think about quitting, it may help to make a list of your reasons to quit.

How do I stop?

The first step in breaking addiction is realizing that you have a problem.

•  Commit to quitting. Once you decide to quit, make a plan.

•  Make sure to get help from your health care provider. He or she is able to be your strongest ally. Speak to your health care provider even when you’re trying to quit a drug that was prescribed. Your health care provider may  be able to prescribe medication that makes you less likely to crave the addictive drug.

•  Talking with your healthcare provider or a counselor about your problems and your drug use may be helpful too.

•  Make certain to get support. Ask about support groups at your local VA. There might  be support groups like Narcotic Anonymous or Alcoholics Anonymous locally. These groups are dedicated to assisting individuals  who have addictions. They want you to succeed, and they’ll give you the tools and support you need to quit and move on with your life. Ask your friends and family for support, too.

Spinning (it is a registered trademark name when referred to as the exercise) is generically known as indoor, stationary cycling.

Originated by Johnny G. (for Jonathan Goldberg, the Spinning guru) in 1987, these high intensity classes have sprung up all over the USA. Although health club are calling these classes by various other names, most offer similar workouts.

An instructor leads the generally 45 to 60 minute class, generally to some sort of arousing music. Participants ride on specially designed stationary bikes and are able to control their own resistance, or level of difficulty.

A few instructors take the class on an imaginary ride, describing changing scenery, like mountains or flat roads. Other leaders encourage the class through various cycling techniques.

Often the music inspires participants to work towards a high fitness level.

These classes can be very challenging. A good instructor must be able to help beginners adapt the exercises to suit their ability.

Since these bikes are much different than outdoor ones, it takes several classes to get the feel of them.

A few valuable suggestions when trying an indoor cycling class include

• Arrive early for your first class. If it is your first time, tell the instructor and have him or her help you set up the bike. You need to properly adjust the seat and handlebar heights, in addition to the distance between the seat and handlebars.

• Ask the instructor to review proper form. Prevent leaning on the handlebars – it puts too much pressure on your shoulders and wrists.

• Bring a full bottle of cold water with you, along with a towel – you’ll sweat a lot!

• Go at your own pace – do not try to “compete” with others. Even if the instructor acts like a drill sergeant, take it easy until you are comfortable with the techniques involved. You’ll undoubtedly be sore after the first few classes.

• Wear bike shorts or some sort of long shorts or knee-length leggings.

• Have fun and enjoy, but do not overdo it – overuse training injuries can occur with this activity, as with any other form of exercise.

What it’s Plaque and how to get rid of it.

Individuals  used to think that as you got older you naturally lost your teeth. We now know that’s not true. By following easy steps for keeping your teeth and gums -healthy plus seeing your dentist regularly-you can have your teeth for a lifetime.

Plaque –  What’s it?

Plaque is made up of invisible masses of harmful germs that live in the mouth and stick to the teeth.

•  Some kinds of plaque cause tooth decay.

•  Other types of plaque cause gum disease.

Red, puffy or bleeding gums may be the first signs of gum illness. When gum illness is not treated, the tissues holding the teeth in place are destroyed and the teeth are eventually lost.

Dental plaque is difficult to see unless it’s stained. You can stain plaque by chewing red “disclosing tablets,” found at supermarkets and drug stores, or by using a cotton swab to smear green food coloring on your teeth.  The red or green color left on the teeth will show you where there is still plaque-and where you’ve to brush again to remove it. Stain and examine your teeth regularly to be certain you are removing all plaque. Ask your dentist or dental hygienist if your plaque removal techniques are o.k.

Floss

Make certain to use floss to remove germs and food particles between teeth. Rinse.

Holding floss.

Using floss between upper teeth.

Using floss between lower teeth.

NOTE. Ease the floss into place gently. Don’t snap it into place-this could harm your gums.

Brush Teeth

Make sure to use any tooth brushing method that is comfortable, but do not scrub hard back and forth.

Small circular motions and short back and forth motions work well. Rinse.

To prevent decay, it’s what’s on the toothbrush that counts. Be sure to use fluoride toothpaste. Fluoride is what protects teeth from decay.

Brush the tongue for a fresh feeling. Rinse again.

Remember –  Food residues, particularly sweets, provide nutrients for the germs that cause tooth decay, in addition to those that cause gum illness. That’s why it is important to remove all food residues, in addition to plaque, from teeth. Remove plaque at least once a day-twice a day is better. When you brush and floss once daily, do it before going to bed.

Another way of removing plaque between teeth is to use a dental pick-a thin plastic or wooden stick. These picks may be purchased at drug stores and grocery stores.