Eczema is a condition that causes the skin to become dry, itchy, or bumpy. When a flare up occurs, it is highly uncomfortable and can be extremely difficult to avoid itching the affected area(s). Symptoms start to flare up if you encounter an irritant or allergen, and you have to use one or more remedies to stop the itching. 

More often than not, itchiness is the most common symptom, although itchy patches of skin can begin to ooze or crack from excessive scratching. Itchiness is the result of an overactive immune response, causing irritation or inflammation in the skin. The urge to scratch that itch can interfere with social life, general concentration, and your ability to sleep. To help stop scratching when you have eczema, give the following strategies a try. Some (or all) may not work for you, so keep experimenting until you find what works.

Stress Management

Stress is a common trigger for eczema and can worsen the severity of a flare up. Chronic stress, which stems from financial insecurity or major life events, can have a major impact on eczema. For this reason, dermatologists encourage eczema patients to develop stress management methods, such as: 

• Meditation: There is more than one way to meditate, people! You can experiment with solo meditation, guided meditation, or even walking meditation. Yoga and Tai Chi are also excellent forms of moderate exercise that promote stress reduction. 
• Limit social media time: According to mental health experts, spending too much time on social media can cause stress. Additionally, consuming too much news can cause high stress, so put away your socials and news sources to help curb stress. 
• Sleep: The average adult requires about seven to eight hours of sleep per night. Failure to get enough sleep can ignite symptoms. Make sure to go to bed at the same time every day and keep the bedroom at a cool temperature. 

Moisturizers

If your skin is dry, then you will likely feel itchy in problem areas. With eczema, dryness occurs because of issues with the skin barrier, which is the outer layer that retains moisture. To combat dryness, apply moisturizers to help preserve the barrier and its function. Dermatologists recommend applying a moisturizer at least twice daily, especially after bathing. There are oil-rich eczema creams and ointments, which are thicker than lotions and slightly more effective. Moisturizing daily can help reduce the number of eczema flare ups, according to research. 

Phototherapy

Phototherapy, or light therapy, is a possible treatment for atopic dermatitis, the most common form of eczema. This therapy involves the use of ultraviolet B (UVB) rays, which researchers believe act on nerve endings that cause itchiness. One study found that 93% of people using UVB as eczema treatment reported relief after a couple weeks. 

EMDR Therapy

Eye movement desensitization and reprocessing (EMDR) therapy is a type of psychological therapy commonly used to treat depression and post-traumatic stress disorder (PTSD). Some early research suggests that EMDR may relieve the itchiness associated with atopic dermatitis. It may also help reduce daytime scratching and increase self-control, which ultimately improves overall quality of life. During an EMDR session, you will visualize the discomfort and itch while a therapist stimulates your eyes to move. Alternatively, the therapist may expose one or both ears to certain sounds that help you adapt to the discomfort of an eczema-related itch.

Cold Compress

By applying a cold compress to the affected area, you may help relieve itchiness and inflammation. This is a remedy that can be applied whether you have eczema or not. To make a cold compress, soak a towel or washcloth in cold water. Make sure to wring it out before applying to the itchy areas. Once you do this, make sure to apply a moisturizer for ultimate relief. Avoid applying an ice pack directly to the skin, as this can increase burning or itching. 

Habit Reversal Techniques

This is a type of cognitive behavioral therapy that involves changing your behavior and relationship to your eczema itch. This is something that you practice with a therapist or counselor. During your sessions, you’ll focus on disrupting the “itch-scratch” cycle and learn techniques to distract yourself from that itch, all while promoting mindfulness.

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The big day of feasting will be here before you know it. You can go into Thanksgiving guns blazing, or you can take a more prepared, methodical approach. Although the former is more common, the latter may help you feel less bloated and better about yourself. Should you find yourself slipping into a food coma after gorging 3,000+ calories, you will need the tips in this article to get you back on track.

When you finally peel yourself out of bed after a reckless night of feasting, there are a few ways you can tackle the day. The first option is to lounge about and continue to pick at leftovers. The second option is to rise before dawn and race to take advantage of in-store Black Friday deals. Now, the third option is truly what this article is all about: getting yourself out of bed, donning your athletic clothes, and readying yourself for a workout. Continue reading for a step-by-step guide to working out the morning after Thanksgiving.

Start Slow

Whether you are a routine gym rat or someone who walks on occasion, there is no need to go hard straight out of the gate. That is especially true after you put your body through a night of excessive caloric intake. You won’t have a lot of energy and the body will have spent most of the night digesting all of that food and drink. Ease into your workout, starting with a gentle walk around the block a few times. There is no need to hit the neighborhood block in a full sprint. Once you engage in some mild cardio, you can decide how you proceed from there. 

Get In Your LISS

Low-impact steady state (LISS) aerobics can help warm up your body and elevate your heart right. When you get your blood pumping, you get your digestive system rolling. Consider pedaling on an exercise bike, or head out on a bike ride around the neighborhood. Jogging or running will cause your stomach to bounce, which isn’t something you want after a night of heavy eating. Begin your LISS at a leisurely pace for about five minutes. You’ll start to feel better at that point, and then you can increase your speed and resistance. Ideally, your aerobic workout should last 15-20 minutes. 

Time To Train

Once you finish your 15 minutes of aerobics, get ready to hit the weights for some strength training. You probably won’t have the energy for high-intensity interval training (HIIT), or even a full-body workout that leaves your muscles tired. Ideally, you want a moderate-intensity circuit that helps to target all your major muscle groups, while also working the cardiovascular system. Try the following circuit in the order as the exercises are listed. Complete the following three groups twice and your body will feel way better than it did after the big meal. 

First group:

• Bench press 3 sets of 10 reps (3×10)
• Standing rows 3×10
• Bodyweight lunges 3×10 per leg

Second group:

• Military press 3×10
• Barbell bicep curls 3×10
• Bodyweight squats 3×10

Third group:

• Tricep extensions 3×10
• Cable lat pull-downs 3×10
• Leg press 3×10

Time To Digest

Your tummy may or may not feel iffy the morning after Thanksgiving. That is why you must hydrate with water from the moment you wake up. Try your best to avoid dehydrating beverages, such as alcohol, caffeinated drinks, and soda. Replenishing the body with water will help you detox all of that alcohol, turkey, pie, and stuffing from the night before. Consider a green smoothie for breakfast, or some chia pudding or oatmeal. In addition to water, your digestive tract is begging for fresh ingredients and fiber!

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For whatever reason, being on vacation means abandoning all of your knowledge about health. That may not be true for everyone, but it is for a lot of people. Many people think of vacation like a free pass on their diet, a chance to enjoy dessert for breakfast or cheeseburgers and such at will. Perhaps you kick back by the pool and enjoy a variety of cocktails before building sandcastles at the nearby beach. 

Depending on where you travel, staying healthy on vacation can prove to be a challenge. Sometimes, you may have the intention to maintain your healthy diet, but your destination doesn’t offer the right foods that cater to your eating habits. Plus, finding a healthy place to eat may be the last thing on your mind after touring a museum, doing a hike, or walking for hours through the city streets. 

At the end of the day, though, enjoying real food, not fried food or burgers, fuels the body and provides it with the necessary nutrients it needs to function optimally. Naturally, you should indulge while traveling, especially if the place you visit is known for certain specialities. Be a wide-eyed tourist if you see a flaky croissant in Paris, France, or a big plate of drunken noodles in Bangkok, Thailand. You will find your stride, but do your best to consume a balanced diet during your travels. Hopefully, the following tips will help you stay healthy on vacation.

Pretend That You Are Eating At Home

Vacation is not a time to disregard your normal eating habits and budget constraints. It’s very easy to overspend on vacation, especially if you are traveling in a place where the U.S. dollar is not as strong as the local currency. When booking a trip, it can be beneficial to try and find a place to stay that has a kitchen or kitchenette. By shopping at local grocery stores and pre-making food, you can save a little money and eat foods that comply with your diet. You should eat out and try different restaurants, but preparing some meals, especially breakfast, can help start your days off right.

Plan Ahead

If you have a little kitchen at your AirBnb or vacation rental, consider loading up on some healthy snacks. That is a pro traveler’s tip because packing some local fruit, in addition to bars you bring from home, can save you from eating unhealthy snacks between meals. If you like to use meal planning with apps and such, you can use them to plan meals around regional food at your destination. That works whether you are traveling regionally or internationally. If you drive to your destination, though, you have a better chance of planning your meals. You can bring exactly what you need in order to prepare meals during your vacation!

Make Sure Your Snacks Are Health

Speaking of planning ahead, make sure you are covered in the snack department. Whether you have a six-hour car ride or a 10-hour flight, having a variety of healthy, non-perishable snacks can make the difference in your traveling experience. Not only that, but packing snacks can save you money! You don’t have to stop at convenience stores or gas stations to pick up chips or processed cereals and pastries. Having healthy snacks can also reduce your likelihood of feeling terrible while traveling. Great snacks to bring include:

• Trail mix (without candy or chocolate pieces)
• Bananas
• Apples
• Packets of almond butter, peanut butter, or cashew butter (to go with your apples)
• Reusable, insulated water bottles to hold smoothies, iced herbal teas, and water
• Homemade energy bites (or healthy protein bars)

Pack The Remedies

Staying healthy while on vacation is just about keeping your diet in check. Bug bites, sunburns, earaches, and more can happen just as much or more on vacation as they do at home. If you have specific remedies for these things, make sure to pack them! It can be beneficial to have the following while traveling:

• Healing salve (for rashes, stings, and bug bites)
• Hand sanitizer (helpful in many situations)
• Natural bug spray
• Lots of vitamin C (in addition to low-sugar electrolyte powders)
• Sunburn remedies
• Ear infection remedies
• Natural sunscreen

Keep Stress Levels Down

The last piece of the puzzle is to keep your mental health in check while traveling. It is easy to experience a burnout and spiral out of control, but doing small things can bring you back to center. Sure, the right foods and natural remedies can keep you healthy, but too much stress can derail your health. Take note of how your body feels on vacation and consider experimenting with a few simple stress-relieving techniques. You can engage in different breathing exercises, practice guided meditation, or do a couple sun salutations and other yoga poses. Even some morning and evening stretching can bring stress levels down, in addition to preparing you for walking or other vacation activities.

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If a doctor tells you that your cholesterol levels are high, they typically advise you to improve your diet and engage in regular exercise to help lower levels. Those who cannot lower levels on their own with natural methods tend to require cholesterol-lowering medication. Although dietary changes can aid your efforts, exercise is one of the most effective lifestyle changes you can make if you want to bring your numbers down. 

Why Is Exercise Beneficial For Cholesterol?

Cholesterol is a fatty substance that circulates in the blood. Too much cholesterol can become stuck in arterial walls, which narrows the arteries and increases the risk of cardiovascular disease. One of the primary things to watch out for is your low-density lipoprotein (LDL) cholesterol number. This is bad cholesterol, and it is more likely to cause problems, whereas high-density lipoprotein (HDL) is beneficial for the body. 

In a 2021 study that included nearly 300 adults, researchers noticed a link between leisure-time, physical activity, and HDL cholesterol. Higher levels of leisure time were associated with increased HDL circulation and better HDL functionality. A 2020 study monitored 130 participants experiencing a major depressive episode. Researchers noted that time spent biking and walking decreased LDL and triglyceride levels. Below, we’ll detail how exercise directly benefits cholesterol levels. 

Take A Walk

Don’t just take any walk, take a brisk walk. Walking is a great way to protect joint health as you get older. Running will burn more calories in a shorter amount of time, but it can take a toll on your joints. Instead, you can walk at a brisk speed for a little bit longer and experience similar benefits. According to a 2019 study, people who were less likely to take walks had a higher risk of heart disease. So get to stepping, people!

Go For A Swim

Swimming is a joint-friendly aerobic exercise that anyone can do. A 2021 study looked at the effects swimming had on people with type 2 diabetes and hypertension from the West Bank area of Palestine. Researchers observed that regular swimming over four months was able to improve:

• HDL cholesterol levels
• LDL cholesterol levels
• Total cholesterol
• Blood glucose
• Body mass index (BMI)
• Body fat percentage

Go For A Jog

Walking is easier on the joints, but if you can handle a run or a jog, it is highly beneficial for heart health. You don’t have to race and aim to break world records, though. An easy jog may help you achieve the results you want to see. A 2020 review of studies found that people who engaged in endurance training, such as long-distance running, showed significant improvements in HDL levels and decreased LDL levels. These results were also true for experimental groups of separate studies. 

Pump Some Iron

We have primarily covered different forms of aerobic exercise, but strength training may also reduce the risk of heart disease. You don’t have to become a gym rat and lift eight days a week, but light strength training may benefit you if you have high cholesterol. A 2021 study on caucasian women with an average age of 66 called for them to participate in a multicomponent exercise training program. Researchers noted that the participants improved total cholesterol and triglyceride levels over the course of nine months. 

Try Some Yoga

Yoga is a relaxing form of exercise that can help improve flexibility and mobility. Several studies indicated that yoga may reduce the risk of heart disease and reduce cholesterol levels, in some cases. A 2022 review of 53 studies found that people who regularly participated in yoga showed improvement in:

• LDL cholesterol levels
• HDL cholesterol levels
• Total cholesterol levels
• Blood pressure
• Triglyceride levels

Additionally, a 2020 study of 81 female college students who participated in an aerobic exercise and yoga program for 12 weeks experienced:

• Better HDL levels
• Improved triglyceride levels
• Better blood pressure
• Lower LDL levels

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Low-impact exercise is beneficial for several groups of people, especially those with rheumatoid arthritis (RA). Engaging in these types of exercises can help prevent stiff joints, while also helping to build muscle, improve endurance, and improve bone and muscle health. Just make sure to rest if you feel joint inflammation, as you don’t want to aggravate the condition. Listen to your body and it will guide you down the right path. 

What Is Rheumatoid Arthritis?

RA is an autoimmune condition that causes inflammation in certain parts of the body, especially the hands, wrists, and knee joints. The tissue in the joint becomes damaged because the immune system mistakenly attacks cells. That can cause symptoms such as: 

• Joint pain, or aching
• Joint stiffness
• Weight loss
• Tenderness in the joints
• Fatigue
• Weakness

If you have RA, you can improve your overall quality of life via physical activity. It may seem daunting, but the right exercises may help improve symptoms. Ideally, engage in 150 minutes of moderate-intensity aerobic activity per week. Your activity level may vary with RA, so consult a healthcare provider to determine the right exercise plan for you. Additionally, make sure that your program includes strength-training, flexibility training, and balance exercises. Consider the following gentle exercises if you have RA.

Walking

Almost everyone can benefit from walking, unless it is too painful, of course. Walking is a joint-friendly, bone-strengthening, low-impact aerobic activity. The Arthritis Foundation recommends that you frequency, intensity, and time regarding your walks. Aim to walk daily, or at least three to five times per week. Ideally, keep your speed at two to three miles per hour, with an average walking time of 30 minutes. 

Water Aerobics

People who have significant joint pain benefit from being in the water, as it reduces stress on the joints. The buoyancy of the water relieves pressure on the joints and you have more fluidity with your movements. If you work out at a health center, try to see if there is an aquatic aerobics class to join. You can also consider an underwater jogging belt that suspends you above the pool floor, putting zero pressure on your hips, knees, or ankles. 

Tai Chi

Tai Chi involves gentle, controlled, and slow movements that connect to your breathing. It can help relieve stress, strengthen the body, improve flexibility, and reduce pain. It may also improve balance, which can help reduce your risk of falling. Fitness experts suggest that you do not practice Tai Chi longer than you can walk comfortably. 

Zumba

If you want to engage in higher-intensity exercise without putting too much stress on the joints, Zumba might be the exercise for you. Zumba differs from other aerobics classes in that it helps you burn calories without taxing your joints. If you are new to Zumba, you will notice that your whole body feels the workout. That is because it is a full-body workout. Aim to take two hour-long classes weekly. 

Qi Gong

Qi Gong is beneficial for anyone seeking to improve posture, balance, and core strength. When you stand tall or sit up straight in a chair, imagine that a spring is lifting you from above. Close your eyes and breathe deeply for about 30 seconds. Continue to focus on your breath as you place your hands on your stomach and direct your focus to move your diaphragm in and out with every breath. Engage your core muscles and maintain balance and posture during your breathing. 

Stretching

A lot of people don’t consider stretching to be a form of exercise, but without flexibility you cannot move easily. You also have a higher risk of injury if your level of flexibility is low. Stretching can help reduce joint stiffness and make it easier to do everyday activities or household chores. You can stretch in a chair if that helps reduce stress on the joints. Chair yoga is a real thing! 

Yoga

Almost everyone, even people with swollen or tender joints, can practice yoga. Yoga can help increase muscle strength, improve balance, reduce stress and anxiety, and improve mobility. A small study found that yoga was beneficial for improving physical function and grip strength in people with RA. Try to avoid hot yoga or power yoga, as additional heat can put stress on the joints. 

Pilates

If you have RA and want to increase muscle strength, Pilates may be the right exercise for you. Pilates may provide relief for symptoms associated with RA. In fact, one study found that pilates significantly improved symptoms of RA, including depression, fatigue, aerobic activity, and sleep quality.

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Biking is not just a form of exercise or an alternative way to commute to work. Additionally, cyclists are not people that aim to irritate drivers on the roads. In fact, people who bike get great, low-impact cardiovascular exercise that may even prevent knee pain and arthritis in the knees, according to a new study. 

The study results indicated that people who participated in cycling or baking at any point in their lives were 17% less likely to experience knee pain by middle age. They were 21% less likely to develop arthritic pain in the knee joints as well. Osteoarthritis has a lengthy history, making it difficult to track how different exercises affect people, their joints, and the severity of the condition throughout their lives. 

Osteoarthritis is the most common form of arthritis and can develop in one or more joints as you age, especially the knees. If you have osteoarthritis in the knees, you can experience general pain, swelling, stiffness, and reduced mobility. Some people do not experience these symptoms, while others have swelling and difficulty engaging in everyday activities like cleaning, walking, bending down, or gardening. 

Low-Impact Exercise For Knee Osteoarthritis

Unfortunately, there is no cure for arthritis of the knee joints. Doctors typically advise people to avoid high-impact activities, such as running or tennis, so that they don’t worsen symptoms. Great low-impact exercises for osteoarthritis patients often include swimming, walking, or cycling. Until this recent study, the best low-impact exercise to promote healthier knee joints has been unclear. 

The new study focused on the potential benefits of cycling. Researchers asked more than 2,500 people if they biked or cycled over four periods during their lives. Those periods were as follows:

• 12 to 18 years of age
• 19 to 34 years of age
• 35 to 49 years of age
• 50 and older

Researchers took X-rays of the study participants to identify arthritis of the knee, or radiographic osteoarthritis (ROA). Participants then described any knee pain they experienced and allowed scientists to identify people who had symptomatic radiographic osteoarthritis (SOA). That was determined by X-rays that revealed arthritis in the knee joints and symptoms such as swelling or pain. People who biked at any point in their lives reported less knee pain, ROA, and SOA than those who never biked. Those who biked across different age periods reported fewer instances of all three knee issues. 

Cycling For Knee Osteoarthritis

Part of the reason that researchers attribute cycling to less knee pain is because of increased physical activity levels and muscular function. Osteoarthritis is commonly associated with loss of muscle mass, lower activity levels, and higher body fat percentage. All of those things, in addition to the knee pain, make it more difficult to engage in regular exercise, or daily activities like sitting, standing, or stair climbing. 

Cycling and other forms of low-impact exercise may reduce the risk of osteoarthritis-related muscle loss and muscular function. That may help people manage symptoms or osteoarthritis-related pain over time. 

Although this research is great, the study had one limitation. Researchers relied on participants to accurately recall and report on past exercise habits for several decades. People who rode a bike throughout their lives potentially had other healthy habits that reduced the risk of knee pain or arthritis in the knee joint. Additionally, the goal of the study was not to determine the perfect frequency, intensity, or duration of cycling sessions to manage knee pain or osteoarthritis. Study participants did confess to cycling anywhere from two to five times per week, 20 to 60 minutes per session.

Conclusion

Even if you already have knee pain or knee pain because of osteoarthritis, it’s not too late to begin rehab. Physical activity is possible if you take it slow. By engaging in low-impact exercises and mobility movements, you can strengthen the muscles around the knee joint. In doing so, you can offload stress on the joint and reduce pain. Unfortunately, the exercise will not take away the existing arthritis.

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For pregnant women, stretching offers a host of benefits. Different moves can help maintain mobility, relieve stiffness, and even prepare you for labor. There are a lot of aches and pain that you can experience while pregnant, and stretching can offer relief. This pain can occur while sleeping, walking, sitting, or just existing. Before we get into the stretches that pregnant women should do, there are a few things to note. 

Relaxin is a hormone in the body and levels increase during pregnancy. This hormone works to relax the cervix and ligaments during delivery. It also lubricates the joints and ligaments of the pelvic, allowing you to overstretch in various activities like yoga. Stretching too much in this way can be dangerous and may cause injury. To avoid injury, do not overstretch or go deeper into poses than you could before pregnancy. If you are worried about stretching or engaging in yoga while pregnant, talk to your doctor to ensure that it is safe for you. If you want to stretch and engage in yoga, the following stretches are great during pregnancy.

Cat Cow

The round ligament runs along the top of each side of the uterus. As the baby grows, so do you, so your center of gravity starts to shift forward. That causes the pelvis to rotate forward, which can increase hip and groin tightness, and cat cow pose can help alleviate this tension. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Take a deep breath in and round your back. Hold for three seconds in this “cat” position. Exhale and arch your back slowly, holding for three seconds in “cow” position. Repeat three to five times, taking your time throughout. 

Pigeon Pose

This stretch works to lengthen the outside of the hip and may even relieve sciatic pain, which is very common during pregnancy. This stretch also aims to lengthen the front of the hip. Begin on all fours and bring your right knee in front of you between your arms. Move the right foot to be in line with your left knee. Extend your left leg behind you and rest the top of your left foot on the floor. Shift your bodyweight over the hips and center yourself. You should feel a stretch along your right buttocks and the front of the left hip. Don’t force your body into anything it can’t tolerate. Hold for five deep breaths and then switch sides. 

Butterfly Stretch

This stretch targets the inner thighs and groin and aims to open up your hips. It also works to improve circulation to the lower abdomen, which works to ease bowel movements and fluid retention in the legs. Begin by sitting on the floor with your legs extended in front of you. Place a pillow under your buttocks if you require extra support. Bend your knees, bring your feet together, and allow your knees to fall out to the sides. Make sure to keep the soles of your feet touching. You should feel a stretch along your inner thighs, and you can increase the stretch by gently pushing your knees closer to the ground. Hold this position for 30 seconds. 

Upper Back And Hamstring Stretch

Carrying a baby is a lot of work! This combination stretch works to take the weight off the pelvis and reduce that downward pressure you feel during pregnancy. Begin by standing up straight with your feet hip-distance apart about three feet from a table or chair. Hinge at the hips and place your hands on the table. Sink your buttocks backward and aim to keep your legs straight. If you can, make your torso parallel to the ground. You will feel a stretch that runs along your hamstrings and also your upper back and arms. Hold this stretch for five deep breaths and then return to the starting position. Complete a total of three times for best results. 

Child’s Pose

This is a very simple and relaxing yoga pose that helps to elongate the spine and relieve pressure on the surrounding nerves. Begin on all fours in a tabletop position with your knees slightly wider than hip-width apart. Sink back to rest your buttocks on your heels and reach your hands out until you are in a folded position. You should feel a stretch in the lower back, hips, and upper back. Hold this position for 30 to 60 seconds. If you are in the later stages of pregnancy and feel that your belly is in the way, place a couple pillows under your stomach for support.

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You cannot go through life without encountering difficult times. Whether those times are bad days or bad years is undetermined, but you have the power to control how you cope and recover. When you have specific self-care strategies in place to help you get through tough times, anything is possible. This article aims to provide you with those strategies, which work to help you relax, reduce stress, and feel better about yourself. 

Why Is Self-Care Important?

Self-care is not the same as being selfish. Ultimately, self-care is about being responsible for the choices you make about your life and health. Taking care of yourself can make you more conscious about small things that bring harmony and balance to your life. Self-care is not complex, so don’t over-complicate it. Use the following suggestions to move through life when things get tough, and you may feel more empowered and in control when you do so. 

Cue Some Inspiration

Laughter is often the best medicine if you start to feel your feelings. According to research, laughter can boost your mood, lessen physical pain, and protect you from the effects of stress. In fact, laughter can help bring you back to normal, balancing your mind and body. If you need a good chuckle, cue up a comedic podcast, audiobook, movie, or TV show that you know will elevate your spirits. Alternatively, you may benefit from positive affirmation, so consider a motivational, inspiring podcast, video, or even saved recording to reshape your mindset. 

Talk To A Friend

Talking to someone, especially a friend who understands you and your struggles, is the easiest thing to do. Reach out to someone, be it a close friend or family member you can trust, and open up to them. A great heart-to-heart conversation can make all the difference, especially if you know that someone cares about you. 

Take A Walk In Outside

If you are feeling down, a walk in a park, along the beach, or in the woods can help reset your mind. Studies have shown that being in nature can reduce stress and boost your mood. Not only does a walk in nature benefit your mental health, but it also boosts your physical activity. Walking, jogging, biking, or swimming in nature can help you clear your mind, de-stress, and rebalance your mind and body. 

Ground Yourself

In addition to spending time outdoors, it can be beneficial to connect your body to the earth via grounding. Also known as earthing, grounding is the act of putting your skin in direct contact with the earth’s surface. This allows you to absorb the earth’s electricity, which can charge you with positive energy. Some research indicates that grounding has profound anti-inflammatory and anti-stress properties. If you have the ability, go for a barefoot walk on the beach for 20-30 minutes, or walk barefoot in a local park. 

Feed Your Emotions

To be clear, this tip is not about supporting emotional eating, nor is it about letting your emotions get the better of you. On difficult days, head to your local farmer’s market or grocery store and get some fresh produce. Colorful fruits and vegetables carry beneficial nutrients that can help reduce inflammation, lower stress, and boost mental health. You can even go so far as to research a specific recipe before heading to buy food. That way, you can turn the produce you buy into a meal that comforts the soul. 

Treat Yourself To A Cafe Visit

A visit to a cafe for coffee or tea every day may not be financially responsible, especially if you are on a budget. If going to get a latte or a slice of cake with tea brings you joy, allow yourself that luxury if you need some self-love. For some people, the allure of a coffee shop is the smell of coffee brewing, the clicking of laptop keys, or the steam from a cappuccino maker. Maybe you enjoy a hipster coffee shop that plays smooth jazz. Whatever you like is what you like, and there is no sense in denying yourself that happiness if you encounter a difficult day.

Meditate

Whether you are frustrated, stuck, or just having a bad day, meditation can be highly beneficial. A lot of people find meditation to be the best course of action to overcome such circumstances. Find a comfortable place to sit or lay down and start your meditation session. You can follow your breath in silence, or you can practice guided meditation, which can help prevent your mind from wandering if that is something you struggle with. Meditation can help you regain perspective and put you in a better place to deal with your stressful day.

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According to a study from 2019 that examined close to 15,000 people, burning calories reduces the risk of death. The results indicated that burning an extra calorie per kilogram of bodyweight per day reduced the risk of death by 24%. If you weigh 200 pounds, you can reduce your risk of death by nearly a quarter if you simply burn 90 more calories per day. All you have to do is walk just over half a mile to do that!

There are two essential components to thriving with age: maintain lower-body functional strength and lower-body functional power. “Functional” means moving in different patterns and under different stressors. Stepping up and down things in different directions or lifting weights in various positions and directions are great examples of functional training. Engaging in regular physical activity that helps build strength in the legs, then, is ideal if you want better quality of life as you age. 

You can do functional movements in the gym, at home, or on a court or field playing sports. In the older population, there are great cognitive and social benefits that accompany the physical benefits of sport. Avoiding isolation as you age can help slow mental and physical decline. It can be intimidating to learn a new sport, especially if you don’t classify yourself as an athlete. Fortunately, the following sports typically have very welcoming communities, so you can experiment with one or more of them to see which you like. 

Dancing

Whether you want to take salsa lessons or learn to line dance, dancing is an exciting exercise that offers all the benefits of walking, and then some. Not only do you get to learn moves and have fun, but you also get to burn some calories. Dancing requires you to move laterally, taking crossover steps, in addition to moving forward and backward. That makes dance an agility-type activity, which helps perfect balance to protect you from falls. Dancing also forces you to remember the steps and patterns, which keeps you sharp between the ears. 

Tai Chi

If you have ever passed a park in somewhat warmer weather, you have probably seen a group of older people practicing Tai Chi. This form of gentle exercise involves specific, controlled movements, which you shouldn’t sleep on. Tai Chi is a low-impact exercise, making it very accessible for all levels of activity. A lot of the movements help to improve mobility and over 500 studies have found that Tai Chi can improve balance. Plus, studies also indicate that it benefits people with mental health challenges, such as depression.

Pickleball

You knew that this sport was going to be on the list, right? Although pickleball is not a new sport, it surged to popularity within the last five years. The Sports & Fitness Industry Association’s annual report found pickleball to be the easiest racket sport to learn. That same report found that it has grown 158.6% within the last three years. Not only is pickleball fun and a great form of cardiovascular exercise, but it also improves agility, mobility, wrist dexterity, and upper body strength. 

Croquet And Bocce

You may not qualify lawn games as sports, but these backyard social activities offer some sneaky health benefits. Tossing a ball, bending over to pick up the ball, or swinging a mallet require shoulder and hip mobility, core strength, and stability. Bending over to pick up the balls can prove problematic for some older people, which is why practicing proper form is essential. Do not round the back; rather, hinge at the hips and bend your knees. Regularly bending down to pick up the balls is a very functional movement that you can incorporate into everyday life.

Golf

Is it a cliche to suggest golf to an older crowd? When you consider the benefits of golf that extend beyond walking, then it isn’t. Golf is 100% outdoors, and moving outside has been associated with both mental and physical health benefits. An actual golf course requires you to walk over various contours of surface, terrain, and you may have to step over things or walk up and down hills. Swinging the club can also improve trunk mobility and upper body strength.

Swimming

As previously mentioned, any exercise that you can do outdoors comes with an added mental health boost. Research indicates that the external stimulus of being outside forces the brain to adapt and overcome; plus, there are environmental challenges to deal with. Swimming is not necessarily an outdoor sport, but it can be if you live in a warm enough place to swim in a lake or ocean. Swimming is also beneficial because the body is weightless in the water, which means that you don’t put unnecessary stress on the joints.

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To save you the time of reading this entire article to find out the answer, no, exercise does not cause erectile dysfunction (ED). In fact, research shows the opposite to be true, stating that lack of exercise contributes to ED. A 2018 review of various studies found that physical inactivity can cause ED. A separate review from six years prior in 2012 found that inactivity is a primary cause for many chronic illnesses. 

One of the reasons that lack of exercise is linked to ED is because of ED”s link to cardiovascular health. If you don’t exercise or live a sedentary lifestyle, you may experience decreased blood flow, which increases the risk of ED. Many studies confirm that regular physical activity improves symptoms in men with ED. A review of multiple studies found that weekly moderate to intense aerobic exercise helped improve ED. 

What Causes ED?

Stress, tiredness, or drinking alcohol are some of the typical causes of occasional or temporary ED. That said, ED can also be a side effect of common medications, such as:

• Sedatives
• Antidepressants
• Ulcer medications
• Blood pressure medications
• Appetite suppressants

If ED persists, it may be caused by one of the following conditions or procedures:

• Diabetes
• Heart disease
• Atherosclerosis
• Hormone problems
• High blood pressure
• High cholesterol
• Surgery for bladder cancer
• Injury to the penis, prostates, pelvis, or bladder
• Multiple sclerosis 
• Chronic kidney disease

Sports And ED

Although the research shows that exercise is beneficial for ED, some research suggests that certain sports may increase the risk of ED. A review from 2019 found a link between ED and sports with higher rates of head injuries, like American football. Additionally, football, basketball, volleyball, and other similar sports have been linked to an increased risk of varicocele. This is a condition that occurs when the veins in the scrotum become enlarged and produce low sperm/decreased sperm quality as a result. 

Bicycling And ED

A study from 2010 suggested that riding on a bicycle seat for long periods of time can compress nerves in the perineum. That reduces blood flow to the penis, which may increase the risk of ED. A more recent study from 2020 involved 3,000 cyclists. Study authors noted a positive correlation between cycling and ED after adjusting age and other coexisting/underlying conditions. Other research found that certain bicycle characteristics led to an increased risk of ED. People who used mountain bikes, for example, had a higher risk of ED than those who used road bikes. 

Should You Take Precautions For Exercising With ED?

People with ED can benefit from regular exercise, especially if you are physically active for 30 minutes per day. Walking, hiking, running, swimming, strength training, and sports are great forms of exercise. Although cycling is a great cardiovascular workout, make sure to take the following precautions if you decide to cycle:

• Avoid tilting the seat forward
• Select a wide seat with adequate padding
• Check that the seat height is correct, so that your legs don’t extend completely at the bottom of each pedal stroke
• Position the handlebars higher than the seat

Other precautions for exercising with ED:

• Take time to warm up and cool down
• Stay hydrated by drinking the right fluids
• Speak with a doctor about an appropriate exercise routine for you
• Avoid overexertion and ease up when necessary
• Avoid exercising in hot weather

Given the research, there is some evidence that associates an increased risk of ED and certain sports, such as cycling and football. There is currently no evidence, however, that suggests excessive exercise causes ED. Physical inactivity increases the risk of ED, so many health experts encourage daily movement to avoid these issues.

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