Connect with us

Health

Easy on the back and knees — Stay fit this summer with pool exercises

Published

on

Pool time is a great way to both relax and raise your activity level.

According to Shape magazine, pool exercises are good for everyone — and great for those with back or knee pain.

Cardio
For cardio and total body exercise, nothing beats laps across the pool. You can use a variety of styles and work on both speed and distance.

Other options to get your heart pumping include water jogging, bicycling, sculling, and jumping jacks. For bicycling, prop yourself up on the side of the pool and move your legs like you are pedaling a bicycle. Sculling involves curling your legs up into a ball and keeping yourself afloat on your back as long as possible by paddling with your arms.

Pool weights for resistance
To get the most out of upper body resistance movements, you’ll want to have access to pool weights or at least some pool noodles which can be purchased in a sporting goods store or found at some public pools. As long as you keep the weights underwater, you can do most traditional gym moves: bicep curls, lateral raises, tricep extensions, and even pushing and pulling to work out your back and chest.

With a pool noodle, do press-down work for your chest and triceps as well as underwater planks.

Lower body workouts
Lower body resistance work such as jumping or running is easier on the back and joints when you are in the water. Experiment with jumping out of the water as high as possible in a variety of stances to get a feel for what works. The wider your legs, the more you will engage your glutes and hamstrings, while narrower positions will work your quads. For inner and outer leg work, stand near the wall with your hand out to keep steady and then extend one leg at a time out to the side and back again as quickly as possible to maximize resistance.

Share the News:

Health

5 ways to remember to take your medication

Published

on

Do you find yourself forgetting to take your medication from time to time? These five tips will help you stay on top of your treatments.

1. Use a pill organizer. This accessory allows you to keep track of what pills you’ve taken and when. Plus, using a pill organizer makes it easier to track medication you only take a few times a week as opposed to daily. Ask your pharmacist for help choosing a model that works for you.

2. Mark a calendar. Prepare an agenda or calendar to track the medications you take every day. If you’re the type who goes out a lot, you can get a small one that’ll fit in your pocket.

3. Set an alarm. Use an alarm on your watch or cellphone to keep track of when you need to take each medication. Cellphones allow you to set multiple recurring alarms so you don’t need to remember to program them every day.

4. Use memory prompts. Store your medications in places where you’ll see them. This will make it easier to remember to take them. For example, you could put morning pills next to the coffee maker and leave your evening pills next to your toothbrush.

5. Download an app. Medisafe and Med Minder are among the many apps specifically designed to help you remember which pills to take and when.

Remembering to take your medications can be difficult but using one or more of the above strategies is bound to help.

A tough pill to swallow? Some tablets can be cut or crushed if you’re having trouble swallowing them. Talk to your pharmacist to know which of your medications can be taken this way.

Share the News:
Continue Reading

Health

Preventing vaginitis

Published

on

Vaginitis is an inflammation of the vagina that can result in unusual discharge, itching and pain. It’s caused by a change in the normal balance of bacteria in the vagina, which can be due to bacterial or yeast infections, various irritants or trichomoniasis (a sexually transmitted parasitic infection).

It’s estimated that 75 percent of women will suffer from vaginitis at least once over the course of their lifetime. While the condition is usually easy to treat with over-the-counter medication, you can save yourself the inconvenience by following these prevention tips.

• Good hygiene is key, but avoid strong-scented and antibacterial soaps. Make sure to dry your outer genital area well, as excess moisture can cause fungal infections.

• Avoid products like vaginal douches, bubble baths, scented pads and tampons and deodorants. These can cause irritation and throw off the normal balance of bacteria in your vagina.

• Opt for white cotton underwear. Synthetic dyes and fibers can cause irritation.

• Don’t wear overly tight pants. Tight garments can increase moisture and yeast thrives in damp environments.

• Don’t wait too long to remove a wet swimsuit after using the pool.

• Avoid spreading fecal bacteria to your vagina by wiping from front to back after using the toilet.

In addition to the above, using latex condoms is a good way to prevent trichomoniasis and other sexually transmitted infections that can lead to vaginitis.

Share the News:
Continue Reading

Health

How to get back into running

Published

on

Even the most avid runner takes a break now and then. However, it can be challenging to get back into the habit if you haven’t run for an extended period of time. Here’s how to hit your stride again, no matter how long it’s been.

Start slow
After a prolonged break, your body will become deconditioned. Be sure to start with slow, short runs and gradually work your way back up to your previous abilities.

Avoid injury

If you stopped running due to an injury, see a doctor or physical therapist to make sure you’re ready to start again. Even if you feel like pushing yourself, keep your runs slow for the first few weeks or so to prevent further injuries. Consider working with a trainer to make sure you have the right technique.

Cross train
Engaging in other types of exercise will increase your endurance and strength and make running easier. Swimming, cycling, lifting weights and yoga are all great ways to rebuild your muscles and get back into shape.

If you need help motivating yourself to keep running, consider joining a running group or signing up for a short race. Either or both of these things will encourage you to keep going.

Share the News:
Continue Reading

Health

Rediscover rhubarb

Published

on

Rhubarb has a surprising number of health benefits. Here’s why you should grab some the next time you go grocery shopping, even if you’re not planning on baking a pie.

It’s rich in antioxidants
Cooked rhubarb is packed with antioxidants. In fact, it has many of the same beneficial compounds as kale does. Its red color is caused by the presence of lycopene and anthocyanin, both of which can help prevent heart disease and some cancers.

It keeps your bones healthy

Vitamin K helps your bones grow and repair themselves and promotes faster blood clotting. A cup of rhubarb provides about 45 percent of the recommended daily intake of vitamin K and 10 per cent of the recommended daily intake of calcium for adults. Thanks to this, it can help prevent conditions like osteoporosis.

It keeps you regular
The high fiber content of rhubarb stalks can help reduce gas and bloating and make your bathroom trips a bit more comfortable. Another benefit of dietary fiber is that it can lower cholesterol levels, although a cup of rhubarb only provides nine per cent of your recommended daily intake.

As a bonus, rhubarb is mostly water, so it’s a good choice for calorie-counting diners.

Share the News:
Continue Reading

Health

What is the paleo diet?

Published

on

The paleo diet dates back to a 1985 medical paper defending the idea that modern dietary habits are less healthy and less natural than those of our hunter-gatherer ancestors. However, the diet only became the full-on fad it is today after the book The Paleo Diet by Loren Cordain was published in 2002.

A paleo diet emphasizes foods that would have been available before the development of agriculture, such as lean meats, fish, nuts and vegetables. Anything relying on agriculture is eliminated from the diet. This includes dairy, cereals, legumes and sugary foods.

Proponents of the paleo diet tout that it improves intellectual and athletic performance and promotes weight loss. It’s also believed to help individuals gain muscle mass, reduce fatigue, stave off digestive irregularities and prevent conditions such as rheumatoid arthritis and heart disease.

Despite these claims, however, the health benefits of the diet haven’t been strongly established. Additionally, while eating more vegetables and cutting out processed foods and sugar is definitely a good idea, there are risks associated with the diet.

For starters, eliminating entire food groups can lead to nutritional deficiencies. More¬over, the diet is high in red meat. Heavy consumption of red meat has been associated with increased risks of digestive cancers, heart disease and stroke. In addition, while fish is a healthy source of protein, varieties like tuna and northern pike may contain high amounts of mercury, which is toxic.

In sum, while the paleo diet offers some benefits, following it also comes with a fair amount of risk. If you’re interested in changing your diet, be sure to consult with a health care professional to make sure it’s the right choice for you.

Share the News:
Continue Reading

Health

Hot or cold: what to wear when running

Published

on

When the weather is temperate, deciding what to wear for a run is fairly straightforward. But how should you dress under more extreme conditions? Here are some guidelines.

Hot weather running
When it’s hot, the fewer layers you have on the better. Choose clothes that are made of synthetic, moisture-wicking materials that’ll keep you cooler than natural fibers like cotton. In addition, it’s best to select loose fitting, light-colored apparel.

During the summer, some women are comfortable running in just a sports bra or crop top and some men forgo shirts altogether. If you prefer to cover up, choose a tank top instead of a T-shirt.

In extremely hot weather, it’s best to avoid being active when the sun is at its strongest. Opt to run in the morning or at night instead.

Cold weather running
In cold weather, it’s better to be a little chilly and dry than overly hot and sweaty. Dress in layers that you can remove if you get hot.

Wear running pants or tights and a long-sleeved top made of a moisture-wicking material. Cover your ears with a headband and your hands with lightweight wool gloves. If necessary, put on a fleece sweater or vest. On windy or wet days, wear a waterproof windbreaker.

No matter when you’re running, remember to protect yourself from the sun. Wear a hat or visor and a pair of sunglasses. Never neglect to wear sunscreen, even if it’s cloudy.

Share the News:
Continue Reading

King Cartoons

Front Royal
72°
Fair
06:3219:59 EDT
Feels like: 72°F
Wind: 3mph S
Humidity: 93%
Pressure: 30.02"Hg
UV index: 0
TueWedThu
min 69°F
90/69°F
89/64°F

Upcoming Events

Aug
22
Thu
5:30 pm Medicare Basics Educational Pres... @ Samuels Public Library | White Meeting Room B
Medicare Basics Educational Pres... @ Samuels Public Library | White Meeting Room B
Aug 22 @ 5:30 pm – 7:00 pm
Medicare Basics Educational Presentation @ Samuels Public Library | White Meeting Room B
Come learn the basics of Medicare including: Eligibility, Important Dates, Medicare Coverage, Medicare Parts A,B,C, and D and Supplement Options. No Cost No RSVP required Walk-ins welcome For Educational purposes only For accommodations of persons[...]
Aug
24
Sat
8:00 am Safe Driving Class for Seniors @ Front Royal Police Department
Safe Driving Class for Seniors @ Front Royal Police Department
Aug 24 @ 8:00 am – 5:00 pm
Safe Driving Class for Seniors @ Front Royal Police Department
Hosted By: Front Royal/Warren County S.A.L.T./TRIAD Are you a senior 50 and over in need of learning current driving trends, traffic laws and just an overall overview of driving safely? If so, AARP provides a[...]
10:00 am Sample an Irish Dance Class @ Jig 'n' Jive Dance Studio
Sample an Irish Dance Class @ Jig 'n' Jive Dance Studio
Aug 24 @ 10:00 am – 10:45 am
Sample an Irish Dance Class @ Jig 'n' Jive Dance Studio
Sample an Irish Dance Class at the Jig ‘n’ Jive Dance Studio. Saturday, August 24th. 10:00 – 10:45am. $2/dancer. Boys and Girls. No experience or registration required.
4:30 pm Front Royal Salvation Army Corps... @ Salvation Army
Front Royal Salvation Army Corps... @ Salvation Army
Aug 24 @ 4:30 pm – 8:30 pm
Front Royal Salvation Army Corps BBQ Cookout @ Salvation Army
The Front Royal Salvation Army Corps will host a BBQ Cookout on Saturday, August 24, 2019, from 4:30 pm to 8:30 pm at 296 South Street, Front Royal. A BBQ chicken meal, including chips and[...]
Aug
27
Tue
1:30 pm Botanicals in Watercolor I @ Art in the Valley
Botanicals in Watercolor I @ Art in the Valley
Aug 27 @ 1:30 pm – 4:00 pm
Botanicals in Watercolor I @ Art in the Valley
This four week course with the instructor, Elena Maza, will deal with the basic three-primary color palette, different pigments and how they interact, how to mix all colors from three primary colors, how to apply[...]
Aug
29
Thu
1:00 pm Substance Abuse and Recovery Summit @ Mountain Home Bed and Breakfast
Substance Abuse and Recovery Summit @ Mountain Home Bed and Breakfast
Aug 29 @ 1:00 pm – 3:00 pm
Substance Abuse and Recovery Summit @ Mountain Home Bed and Breakfast
The McShin Foundation and RSW (Rappahannock, Shenandoah, and Warren County) Regional Jail would like to invite you to our substance abuse and recovery summit to be held on August 29, 2019, in Front Royal, Virginia.[...]
Aug
31
Sat
1:00 pm DJ Skyhigh’s End of Summer Blast @ Warren County Fair
DJ Skyhigh’s End of Summer Blast @ Warren County Fair
Aug 31 @ 1:00 pm – 9:00 pm
DJ Skyhigh's End of Summer Blast @ Warren County Fair
Come join DJ Skyhigh for his end of summer blast. Lisa Bell will be hosting wine tastings (at an additional charge) of over 50 international wines. Wines may also be purchased by the bottle to[...]
Sep
3
Tue
1:30 pm Watercolor Landscapes @ Art in the Valley
Watercolor Landscapes @ Art in the Valley
Sep 3 @ 1:30 pm – 4:30 pm
Watercolor Landscapes @ Art in the Valley
This four week course with instructor Elena Maza will focus on learning basic skills to create watercolor landscape paintings: basic composition and use of color and value to create a sense of depth and distance.[...]
Sep
4
Wed
1:30 pm Botanical Drawing @ Art in the Valley
Botanical Drawing @ Art in the Valley
Sep 4 @ 1:30 pm – 4:30 pm
Botanical Drawing @ Art in the Valley
Learn and practice the art of botanical drawing in pencil with local artist and instructor Elena Maza. This four session course will focus on learning basic drawing skills as applied to botanicals: basic line drawings[...]
Sep
7
Sat
10:00 am SHS Marching Band Mattress Fundr... @ Skyline High School
SHS Marching Band Mattress Fundr... @ Skyline High School
Sep 7 @ 10:00 am – 5:00 pm
SHS Marching Band Mattress Fundraiser @ Skyline High School
Skyline High School Marching Band is having a mattress sale fundraiser on Saturday, September 7, 2019, from 10 a.m. to 5 p.m. at Skyline High School (151 Skyline Vista Drive, Front Royal, Virginia). There will[...]