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Women’s Health: 7 ways to move more every day

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Many of today’s jobs, hobbies, and modes of transportation make it easy to succumb to a sedentary lifestyle. Unfortunately, prolonged periods of inactivity are linked to an increased risk of heart disease, diabetes, and obesity. If you find yourself sitting too often, here are seven simple ways to incorporate more movement into your daily routine.

1. Sit on a stability ball rather than the couch while you watch TV or play video games.

2. Walk around the room while you’re on the phone. For longer calls, consider taking a stroll around the block.

3. Listen to audiobooks or podcasts while you use an elliptical machine, stationary bike, or treadmill to make your workout more interesting.

4. Use a standing desk. Do simple exercises, such as calf raises, while you complete routine tasks like checking your email.

5. Time how long it takes you to do an active chore like vacuuming, and then see if you can beat your previous record.

6. Take the stairs instead of the elevator. To really get your heart pumping, climb them two steps at a time.

7. Do jumping jacks or run in place during the commercial breaks while you watch a hockey or basketball game on TV.

With a bit of creativity and effort, there are plenty of simple and fun ways to be more active.

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5 activities to boost your endurance

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Some workouts get your heart pumping faster than others. If you’re looking for a way to improve your cardiovascular endurance, here are five activities to try.

1. Boxing. Fast footwork and dynamic punching combinations keep you on your toes, improving both your muscular and cardiovascular endurance. Boxing is also a great way to relieve stress and boost your confidence. If you prefer, you can opt for classes that focus on solo boxing drills rather than sparring.

2. Cross-country skiing. This sport provides a full-body, aerobic workout that can be sustained for hours. The smooth gliding motion is easy on your joints and improves your balance. Plus, you can enjoy winter landscapes as you ski along trails blanketed in snow.

3. Swimming. The sustained effort required to swim laps increases your heart rate and lung capacity but places limited stress on your joints. This makes swimming a low-impact workout that’s suitable for people of all ages. It also engages various muscle groups, especially if you learn different strokes.

4. Running. This activity is a simple way to boost your cardiovascular endurance, and it can be done almost anywhere. Keep in mind that speed isn’t key. Instead, start slow and focus on running longer distances to see improvements in your stamina.

5. Zumba. This fitness program combines Latin-inspired dance moves, muscle-toning exercises, and lively music to get your heart pumping and your hips swaying. Zumba is both a fun workout and a healthy way to burn calories and lose weight.

If you want to boost your endurance by participating in these activities, consider signing up for a class or joining a club in your area.

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5 reasons to increase your flexibility

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Flexibility plays a key role in your overall fitness. In fact, stretching your muscles and joints on a regular basis can make a variety of everyday activities easier. Here are the five main benefits of increasing your flexibility.

1. It improves your posture and balance

2. It increases your range of motion

3. It reduces your risk of getting injured

4. It helps your muscles work more effectively

5. It reduces aches, pains, and muscle tension

Furthermore, stretching after your exercise facilitates muscle recovery and repair. It also prevents lactic acid from building up and causing muscle soreness.

Keep in mind that stretching shouldn’t be painful. Though it’s normal to feel a pulling sensation, a sharp or stabbing pain means you’ve over-extended your muscles or joints, which can result in injury.

Activities to try
Stretching is just one of many ways to improve your flexibility. You can also try yoga, tai chi, water aerobics, Pilates, ballet, and more. Consider signing up for a beginners’ class in your area.

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One cause of health problems can be mistaken for aging

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One condition, not uncommon in women, can be misdiagnosed as a typical problem in aging.

An underactive thyroid gland (hypothyroidism) can be responsible for a number of conditions throughout the body. But, often patients just experience one of the many possible symptoms. To make matters worse, the symptoms resemble problems typical of normal aging.

Joint and muscle pain is a classic symptom, according to Harvard Health. Large muscle groups, like those in the legs, can begin to ache. Sometimes it is the only symptom of hypothyroidism in an older person.

If you suddenly start forgetting the names of your grandkids and maybe your memory seems shorter, it could be hypothyroidism, especially if it has gone undiagnosed for some time.

Another common symptom is depression. Like muscle pain, depression can be the only noticeable symptom of hypothyroidism. In severe, untreated cases, adults can even experience hallucinations.

Constipation may be dismissed as a routine problem, but it often accompanies low thyroid.

Unexplained high cholesterol can pop up in tests and be a sign that the thyroid should be checked.

Finally, low thyroid levels can even make your heart work poorly with weaker contractions and a slower heart rate.

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Make daikon part of your diet

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Daikon is a sweet, mildly spicy root vegetable that resembles a plump white carrot. Also known as white or Japanese radish, daikon is popular in many types of Asian cuisine and a great addition to your winter meals.

Benefits
This crunchy cruciferous vegetable is an excellent source of vitamin C, folate, and antioxidants. In addition to being low in calories, some studies indicate that eating daikon:

• Helps protect against certain cancers and chronic conditions like heart disease

• Slows cognitive decline by helping to protect cells against oxidative damage
• Increases satiety and promotes a healthy body weight

How to eat it
Daikon can be served raw or cooked. Often, it’s thinly sliced for pickling or to be used as a garnish. However, it also makes a tasty addition to a variety of hot and cold dishes and can even be used in baked goods. This winter, try daikon pan-fried or roasted. Additionally, the greens can be used in salads, soups, and stir-fries.

How to store it
Keep daikon in a perforated plastic bag or wrapped in a damp towel in the fridge. It should last for several weeks. Store the greens separately.

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What are the health risks of vaping?

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Electronic cigarettes are devices designed to heat a nicotine-based liquid into a vapor, which can then be inhaled. Here’s a look at the known health risks associated with vaping.

Exposure to nicotine
According to the Centers for Disease Control and Prevention, vaping is a less harmful option than smoking if you already smoke. However, since most e-cigarette liquids contain nicotine, they pose a number of health risks. Among other things, vaping can:

· Lead to addiction

· Affect memory and concentration
· Cause behavioral problems
· Alter brain development

It should be noted that adolescents are particularly susceptible to the dangerous effects of nicotine. This is why it’s illegal to sell or give vaping products to anyone under the age of 21.

Exposure to other chemicals
The main liquids found in vaping products are vegetable glycerin, propylene glycol, and chemicals used for flavor such as diacetyl. When these substances are heated in a vaping device, they create a carcinogen called formaldehyde. Other toxins that can be found in e-cigarette vapor include nickel, tin, and aluminum.

Heart and lung disease
Inhaling the harmful chemicals found in e-cigarettes increases the risk of cardiovascular and lung disease. Health experts are also currently investigating the rise of a severe and potentially fatal lung disease referred to as vaping-associated pulmonary injury (VAPI).

While the potential long-term effects of vaping are still unknown, there’s no doubt that the use of e-cigarettes is hazardous. The best way to avoid the health risks associated with vaping is to not start or to ask a health-care professional for advice on how to quit.

The hazard of batteries
Vaping devices can be dangerous if they’re not properly used or stored. The lithium-ion batteries in electronic cigarettes can overheat, catch fire, or explode in your pocket if they come into contact with metal objects like loose coins or keys.

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Orthokeratology: an overnight treatment for myopia

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If you’re nearsighted, orthokeratology can be an effective alternative to wearing glasses or contacts. This non-surgical treatment involves wearing rigid, custom-fit lenses overnight to temporarily reshape your cornea. Here’s a look at how orthokeratology can improve your vision.

What to expect
Orthokeratology lenses are made of a sturdy, gas-permeable material that flattens the center of the cornea while still allowing oxygen to reach your eye. For best results, these lenses should be worn for at least six consecutive hours every night.

You may experience some minor discomfort during the first week as your eyes get used to the rigid lenses. When you remove the lenses in the morning, your cornea will stay flat and change the way light enters your eye. This vision correction usually lasts about 24 to 48 hours.

How it can help
Though it can’t permanently correct your vision, orthokeratology slows the progression of myopia in 50 to 90 percent of cases. Among other things, this preventive action can help you:

·Avoid further eye health problems
·Reduce your risk of retinal detachment
·Prevent the appearance of eye floaters

To find out if orthokeratology is right for you, speak with your optometrist.

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Front Royal
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Upcoming Events

Feb
27
Sat
6:00 pm Parent’s Night Out @ Code Ninjas
Parent’s Night Out @ Code Ninjas
Feb 27 @ 6:00 pm – 9:00 pm
Parent's Night Out @ Code Ninjas
Help Code Ninjas Front Royal celebrate our Grand Opening! We are hosting our first Parent’s Night Out! $35 per child, space limited to 5! – Drop them off. Go have fun. Just remember to pick[...]
Mar
1
Mon
9:00 am Free Tax Preparation @ Good Shepherd Lutheran Church
Free Tax Preparation @ Good Shepherd Lutheran Church
Mar 1 @ 9:00 am – 12:00 pm
Free Tax Preparation @ Good Shepherd Lutheran Church
Free tax preparation will be available again this year through the AARP Tax Aide at Good Shepherd Lutheran Church in Front Royal, Monday and Wednesday mornings beginning Feb. 15th. To make an appointment, please call[...]
Mar
3
Wed
9:00 am Free Tax Preparation @ Good Shepherd Lutheran Church
Free Tax Preparation @ Good Shepherd Lutheran Church
Mar 3 @ 9:00 am – 12:00 pm
Free Tax Preparation @ Good Shepherd Lutheran Church
Free tax preparation will be available again this year through the AARP Tax Aide at Good Shepherd Lutheran Church in Front Royal, Monday and Wednesday mornings beginning Feb. 15th. To make an appointment, please call[...]
Mar
9
Tue
6:30 pm Dance Fitness Class @ Warren County Community Center
Dance Fitness Class @ Warren County Community Center
Mar 9 @ 6:30 pm – 7:30 pm
Dance Fitness Class @ Warren County Community Center
This class is for all fitness levels and anyone who is looking to have fun dancing to a variety of music styles from hip hop to swing to salsa, all while EXERCISING! This class will[...]
Mar
13
Sat
10:00 am HSWC Polar Plunge @ Culpeper Lake at the 4-H Center
HSWC Polar Plunge @ Culpeper Lake at the 4-H Center
Mar 13 @ 10:00 am – 1:00 pm
HSWC Polar Plunge @ Culpeper Lake at the 4-H Center
The Humane Society of Warren County “Polar Plunge” delayed from February 20 due to “too-polar” weather here in northwestern Virginia has been rescheduled to Saturday, March 13 – Don’t worry, it will still be a[...]
Mar
16
Tue
6:30 pm Dance Fitness Class @ Warren County Community Center
Dance Fitness Class @ Warren County Community Center
Mar 16 @ 6:30 pm – 7:30 pm
Dance Fitness Class @ Warren County Community Center
This class is for all fitness levels and anyone who is looking to have fun dancing to a variety of music styles from hip hop to swing to salsa, all while EXERCISING! This class will[...]
Mar
23
Tue
6:30 pm Dance Fitness Class @ Warren County Community Center
Dance Fitness Class @ Warren County Community Center
Mar 23 @ 6:30 pm – 7:30 pm
Dance Fitness Class @ Warren County Community Center
This class is for all fitness levels and anyone who is looking to have fun dancing to a variety of music styles from hip hop to swing to salsa, all while EXERCISING! This class will[...]
Mar
28
Sun
2:00 pm Pictures with the Easter Bunny @ Warren County Community Center
Pictures with the Easter Bunny @ Warren County Community Center
Mar 28 @ 2:00 pm – 4:00 pm
Pictures with the Easter Bunny @ Warren County Community Center
Come join the staff of Warren County Parks and Recreation and get your picture taken with the Easter Bunny! Pictures will be taken and printed on site; upon departure you will be given an Easter[...]
Mar
30
Tue
6:30 pm Dance Fitness Class @ Warren County Community Center
Dance Fitness Class @ Warren County Community Center
Mar 30 @ 6:30 pm – 7:30 pm
Dance Fitness Class @ Warren County Community Center
This class is for all fitness levels and anyone who is looking to have fun dancing to a variety of music styles from hip hop to swing to salsa, all while EXERCISING! This class will[...]
Apr
17
Sat
all-day Shenandoah Epic @ Caroline Furnace
Shenandoah Epic @ Caroline Furnace
Apr 17 all-day
Shenandoah Epic @ Caroline Furnace
This tried and true Epic 24-hour AR will test your biking, paddling, trekking, and navigation skills as you explore two state parks (one of them brand new!) and national forest lands. Join soloists and teams[...]