Healthy Snacks For Kids

Healthy snacks for kids parties, concessions, after school, including nuts, like pistachios. It is important to Prepare healthy snacks ahead of time.  Choosing healthy snacks for kids can be easy. and Providing them with healthy snacks is very crucial.  Healthy snacks for employees, packing snacks to avoid mid-afternoon slump and the benefit of nuts, including pistachios.

  Power up with healthy snacks that keep you fit and energized, including nuts, like pistachios.  Benefits of nuts, including pistachios and other healthy snacks for home and away from home.  ● Send home the list of healthy snacks to the students’ homes to encourage healthy snacking.  If you are driving, you should be snacking less to avoid being distracted. Options for healthy snacks in the car.  

Please avoid high sugar items, avoid snacks that 

cannot simply be picked up, and avoid snacks that need utensils.  Only send enough for one day, and neither gift a snack that needs refrigerator.  Healthy snacks for kids do not need to be boring or tasteless.  Kids need snacks in order to get all the nutrients they need for growth and development.  Healthy snacks for kids do not need to be boring or tasteless.  

Healthy snacks for kids are a great way to teach our kids good eating habits.  Serve breakfast foods as healthy snacks for kids in the afternoon.  If you are staying at a hotel, there are plentiful healthy snacks and food options available.  Energy bars, along with the other foods listed above, are great healthy snacks for people on the go.  Instead of going for burgers and fries, pack healthy snacks like fruit and granola bars for you to munch on.  

Also See: Top 36 Best Healthy Snacks

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Video-fitness exercises for stomach

Learn top 5 excercise for lossing belly fat

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Which Relaxation Exercises Plan will Work For Me?

Finding the Relaxation Exercises That Work for You

For many of us, relaxation means zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. To effectively combat stress, we need to activate the body's natural relaxation response. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.

The relaxation response: Bringing your nervous system back into balance

Stress is necessary for life. You need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life. When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response.

When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for "fight or flight." While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium.

Producing the relaxation response

A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused.

Learning the basics of these relaxation techniques isn’t difficult, but it does take practice. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour. If that sounds like a daunting commitment, remember that many of these techniques can be incorporated into your existing daily schedule—practiced at your desk over lunch or on the bus during your morning commute.

Finding the relaxation technique that’s best for you

There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.

How you react to stress may influence the relaxation technique that works best for you:

How do you react to stress?
Do you tend to become angry, agitated, or keyed up?
You may respond best to relaxation techniques that quiet you down, such as meditation, deep breathing, or guided imagery
Do you tend to become depressed, withdrawn, or spaced out?
You may respond best to relaxation techniques that are stimulating and that energize your nervous system, such as rhythmic exercise
Do you tend to freeze-speeding up internally, while slowing down externally?
Your challenge is to identify relaxation techniques that provide both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga might work well for you

Do you need alone time or social stimulation?

If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the space to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated.

Relaxation technique 1: Breathing meditation for stress relief

With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Practicing deep breathing meditation

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

Relaxation technique 2: Progressive muscle relaxation for stress relief

Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.

With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.

Practicing progressive muscle relaxation

Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below.

• Loosen your clothing, take off your shoes, and get comfortable.
• Take a few minutes to relax, breathing in and out in slow, deep breaths.
• When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
• Stay in this relaxed state for a moment, breathing deeply and slowly.
• When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
• Move slowly up through your body, contracting and relaxing the muscle groups as you go.
• It may take some practice at first, but try not to tense muscles other than those intended.

Progressive Muscle Relaxation Sequence

The most popular sequence runs as follows:

Right foot* Left foot Right calf Left calf Right thigh

Left thigh Hips and buttocks Stomach Chest Back

Right arm and hand Left arm and hand Neck and shoulders Face

* If you are left-handed you may want to begin with your left foot instead.

Relaxation technique 3: Body scan meditation for stress relief

A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.

Practicing body scan meditation

• Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing , allowing your stomach to rise as you inhale and fall as you exhale. Breathe deeply for about two minutes, until you start to feel comfortable and relaxed.
• Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes.
• Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
• Move your focus to the fingers on your right hand and then move up to the wrist,  forearm, elbow, upper arm, and shoulder. Repeat for your left arm. Then move through the neck and throat, and finally all the regions of your face, the back of the head, and the top of the head. Pay close attention to your jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and scalp. When you reach the very top of your head, let your breath reach out beyond your body and imagine yourself hovering above yourself. 
• After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then open your eyes slowly. Take a moment to stretch, if necessary.

For a guided body scan meditation, see the Resources section below.

Relaxation technique 4: Mindfulness for stress relief

Mindfulness is the ability to remain aware of how you’re feeling right now, your “moment-to-moment” experience—both internal and external. Thinking about the past—blaming and judging yourself—or worrying about the future can often lead to a degree of stress that is overwhelming. But by staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.

Meditations that cultivate mindfulness have long been used to reduce overwhelming stress. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.

Practicing mindfulness meditation

Key points in mindfulness mediation are:

• A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
• A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
• A point of focus. This point can be internal – a feeling or imaginary scene – or something external - a flame or meaningful word or phrase that you repeat it throughout your session. You may meditate with eyes open or closed. Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
• An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.

Relaxation technique 5: Visualization meditation for stress relief

Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound. When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety.

Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own in silence, while listening to soothing music, or with a therapist (or an audio recording of a therapist) guiding you through the imagery. To help you employ your sense of hearing you can use a sound machine or download sounds that match your chosen setting—the sound of ocean waves if you’ve chosen a beach, for example.

Practicing visualization

Find a quiet, relaxed place. Beginners sometimes fall asleep during a visualization meditation, so you might try sitting up or standing.

Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you; don’t select images because someone else suggests them, or because you think they should be appealing. Let your own images come up and work for you.

If you are thinking about a dock on a quiet lake, for example:

• Walk slowly around the dock and notice the colors and textures around you.
• Spend some time exploring each of your senses.
• See the sun setting over the water.
• Hear the birds singing.
• Smell the pine trees.
• Feel the cool water on your bare feet.
• Taste the fresh, clean air.

Enjoy the feeling of deep relaxation that envelopes you as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.

Don't worry if you sometimes zone out or lose track of where you are during a guided imagery session.  This is normal. You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn. Again, these are normal responses.

Relaxation technique 6: Yoga and tai chi for stress relief

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Practiced regularly, it can also strengthen the relaxation response in your daily life. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

What type of yoga is best for stress?

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

• Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone primarily looking for stress reduction.
• Hatha yoga is also reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class.
• Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

Tai chi

If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.

Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Like yoga, once you’ve learned the basics of tai chi or qi gong, you can practice alone or with others, tailoring your sessions as you see fit.

Making relaxation techniques a part of your life

The best way to start and maintain a relaxation practice is to incorporate it into your daily routine. Between work, family, school, and other commitments, though, it can be tough for many people to find the time. Fortunately, many of the techniques can be practiced while you’re doing other things.

Rhythmic exercise as a mindfulness relaxation technique

Rhythmic exercise—such as running, walking, rowing, or cycling—is most effective at relieving stress when performed with relaxation in mind. As with meditation, mindfulness requires being fully engaged in the present moment, focusing your mind on how your body feels right now. As you exercise, focus on the physicality of your body’s movement and how your breathing complements that movement. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.

If walking or running, for example, focus on each step—the sensation of your feet touching the ground, the rhythm of your breath while moving, and the feeling of the wind against your face.

Tips for fitting relaxation techniques into your life

• If possible, schedule a set time to practice each day. Set aside one or two periods each day. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
• Practice relaxation techniques while you’re doing other things. Meditate while commuting to work on a bus or train, or waiting for a dentist appointment. Try deep breathing while you’re doing housework or mowing the lawn. Mindfulness walking can be done while exercising your dog, walking to your car, or climbing the stairs at work instead of using the elevator. Once you’ve learned techniques such as tai chi, you can practice them in your office or in the park at lunchtime.
• If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your body. If you’re resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights.
• Avoid practicing when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most benefit if you practice when you’re fully awake and alert. Do not practice after eating a heavy meal or while using drugs, tobacco, or alcohol.
• Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum
  .

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What’s the Best Exercise Plan for Me? Take the “work” out of workouts with a fitness plan that “fits” you

Designing your fitness plan

What's the best exercise program for me?

• A program that fits your lifestyle, including activities you love, so you can stick with it for a long time.
• A well-rounded program with aerobic, strength training, and balance exercises.
• A program that starts with your current level of fitness and takes into account any previous injuries or current limitations.
• A program that keeps your routines fresh and keeps you motivated.

If exercise is so good for us then why do we find it so hard to exercise regularly? It wasn't always that way. In grade school, you probably couldn't wait for recess. It was a time to walk, run, jump, and be outside. You were exercising and enjoying every minute of it. Now it's more of a chore. But it doesn't have to be that way if you focus on activities you enjoy and a routine that's tailored to your needs.

So how do you create such an exercise routine? Find a blend of activities you enjoy and a schedule you can stick with over the long haul. Start out gradually, set realistic goals, and reward yourself for accomplishments along the way. In short, your fitness plan should give you recess without the bell.

Plentiful and well-established science supports the benefits of aerobic and strength training, as well as balance training for older adults. Flexibility and relaxation exercises are also important components of an enjoyable and effective fitness plan.

Aerobic exercise

Often called cardio or endurance activities, aerobic activities are great for burning calories and paring down unwanted fat. They consist of activities that require large muscles to repeatedly contract and relax: think of walking, biking, running, and swimming, for example. This temporarily boosts your heart rate and breathing, allowing more oxygen to reach your muscles and tuning up cardiovascular endurance. These are activities that are associated with lower risk for many diseases and lengthening lifespan. Make aerobic exercise the centerpiece of your fitness program, since the bulk of research on disease-quelling benefits of exercise revolves around cardiovascular activity.

How much

Current guidelines for physical activity recommend accumulating a weekly total of at least two–and–a–half hours of moderate aerobic activity, or one hour and 15 minutes of vigorous aerobic activity. (Note: If you prefer a mix, 10 minutes of vigorous activity equals roughly 20 minutes of moderate activity.) Raising your weekly goal to five hours of moderate activity, or two–and–a–half hours of vigorous activity, nets additional health benefits. A single exercise session should last at least 10 minutes.

Get started

Walking is usually safe for any age or level of fitness, and can easily be adjusted to a comfortable speed. It doesn't jar joints or raise your heart rate to dangerous levels. Expanding a walking program is simple—add time, distance, or hills to improve endurance. If you prefer another aerobic activity, though, feel free to substitute it. Otherwise, follow these tips to get the best workout from your walks:

• Find a safe place to walk. Quiet streets with sidewalks, park trails, athletic tracks at local schools, or shopping malls are often good choices.
• Buy a good pair of shoes. Look for thick, flexible soles that cushion your feet and elevate your heel one-half to three-quarters of an inch above the sole. Choose shoes with “breathable” uppers, such as nylon mesh.
• Dress for comfort and safety. Wear lighter clothes than you’d need if standing still. Dress in layers so you can peel off garments if you get hot. Light-colored clothes and a reflective vest help drivers notice you.
• Do a five-minute warm-up and cool-down. Start off at a slower pace for your warm-up. During your cool-down, you could incorporate stretching, thus accomplishing two goals at once.
• Practice good technique:
• Walk at a brisk, steady pace. Slow down if you’re too breathless to carry on a conversation.
• Keep your back straight.
• Hold your head up. Lift your chest and shoulders.
• Point your toes straight ahead.
• Let your arms swing loosely at your sides. If you want to boost your speed, bend your elbows at a 90-degree angle and swing your hands from waist to chest height.
• Land on your heel, then roll forward onto the ball of your foot, pushing off from your toes.
• Take long, easy strides, but don’t strain. To go faster, take quicker steps instead of longer ones.
• Lean forward slightly when walking faster or going up hills.

Strength training

Strength or resistance training, which typically employs equipment such as weight machines, free weights, and resistance bands or tubing, protects against bone loss and builds muscle. It also improves your body’s ratio of lean muscle mass to fat. It, too, deserves an important place in your exercise routine.

Technically, strength or resistance training takes place any time your muscles face a stronger-than-usual counterforce, such as pushing against a wall or lifting a dumbbell. Using progressively heavier weights or increasing resistance makes muscles stronger. Aside from toning you, strength training provides the functional strength you need to do everyday activities—lifting groceries, climbing stairs, rising from a chair, rushing for the bus—with ease.

How much

Current guidelines recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) twice or more weekly. One set per session is effective, though two to three sets may be better. Repeat each exercise eight to 12 times. Your body needs at least 48 hours for recovery and repairs between strength training sessions.

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These tips for safe strength training will help you get the most from your workouts:

• Plan to warm up and cool down for five to 10 minutes. Walking is a fine way to warm up; stretching is an excellent way to cool down.
• Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. Many experts suggest starting with no weight, or very light weight, when learning a strength training routine. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. You isolate muscles by holding your body in a specific position while consciously contracting and releasing certain muscles.
• Tempo, tempo. Tempo helps you stay in control rather than undercut strength gains through momentum. For example, count to three while lowering a dumbbell, hold, then count to three while raising it to the starting position.
• Breathe. Blood pressure rises even more if you hold your breath while performing strength exercises. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release.
• Keep challenging muscles. The right weight differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions (reps) while still allowing you to maintain good form. If you can’t do the last two reps, choose a lighter weight. When it feels too easy to complete all the reps, challenge your muscles again by adding weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or by adding another set of reps to your workout (up to three sets), or by working out additional days per week. If you add weight, remember that you should be able to do all the reps with good form and the targeted muscles should feel tired by the last two reps.
• Practice regularly. Working all the major muscles of your body two to three times a week is ideal. You can choose to do one full-body strength workout two or three times a week, or you may opt to break your strength workout into upper- and lower-body components. In this case, be sure that you perform each of these components two or three times a week.
• Give muscles time off. Strenuous exercise like strength training causes tiny tears in muscle tissue. These tears aren’t harmful, but they are important: muscles grow stronger as the tears knit up. Always allow at least 48 hours between sessions for muscles to recover. So, if you do a full-body strength workout on Monday, wait until at least Wednesday to repeat it. In this case, it may be easier to do aerobic exercise on the days between your strength training. If you’re doing a partial-body strength session, however, you might do upper-body exercises on Monday, lower-body exercises on Tuesday, upper-body exercises on Wednesday, lower-body exercises on Thursday, etc., and do aerobic exercise on as many days as possible.

Balance exercises

Our sense of balance typically worsens as we age. It can be further compromised by medical conditions like neuropathy (a complication of diabetes) and certain chemotherapy drugs and other medications; uncorrected vision problems; or lack of flexibility. Poor balance often leads to falls, which can cause head injuries and temporarily or permanently disabling injuries to the bones and nervous system. Hip fractures, particularly, can lead to serious health complications and can impair independence.

Evidence suggests that older adults at risk for falls benefit from a combination of walking, strength training, and balance-enhancing activities such as tai chi, yoga, and Pilates. Even walking on uneven surfaces, like cobblestones or hiking trails, helps improve balance over time.

How much

Older adults at risk for falls should get 30 minutes of balance training and muscle strengthening exercises three times a week, plus at least 30 minutes of walking activities twice or more weekly. Consider adding the heel-to-toe walk and single-leg stance to your warm-ups or cool-downs(see Better Balance Report below), and including other balance-promoting exercises in your strength-training program.

Get started

Try working these exercises into your strength training routine—three times a week or even daily—to enhance balance:

• Heel-to-toe walk. Position your heel right in front of the toes of the opposite foot each time you take a step. Heel and toes should touch as you walk forward for eight to 12 steps. If necessary, steady yourself by putting one hand on a counter as you walk. Then work toward doing the exercise without support. Repeat two to four times.
• Single-leg stance. Stand on one foot for up to 30 seconds. Put your foot down and steady yourself, then repeat on the opposite leg. Perform two to four times on each leg. If necessary, hold on to the back of a chair or counter. Then work toward doing the exercise without support.

Flexibility exercises

Flexibility exercises like stretching, yoga, and Pilates gently reverse the shortening and tightening of muscles that typically occur with disuse and age. Shorter, stiffer muscle fibers may make you vulnerable to injuries and contribute to back pain and balance problems.

Frequently performing exercises that isolate and stretch elastic fibers surrounding muscles and tendons helps counteract this. A well-stretched muscle more easily achieves its full range of motion. This improves athletic performance—imagine an easier, less restricted golf swing or tennis serve—and functional abilities, such as reaching, bending, or stooping during daily tasks.

At one time, experts prescribed stretching before exercise to help avoid injuries, but newer research suggests this does little good. (Instead, experts recommend starting off your exercise with a warm-up, such as a light jog or a sport-specific routine such as serving some tennis balls and practicing ground strokes before a match.) Stretch when muscles are warm and pliable—so, before stretching, walk for five to 10 minutes, dance to a few songs, or take a warm shower. Or, even better, do your flexibility exercises as your post-workout cool-down. Stretching between exercises may be fine, too, and possibly helps boost flexibility.

To achieve lasting effects, stretch daily or at least several times a week. This is easier than you might think. Activities such as yoga and Pilates combine stretching and relaxation and also improve balance, a wonderful combination.

How much

The American College of Sports Medicine recommends that older adults do flexibility exercises on the same days as aerobic or strength activities, or at least twice a week.

Get started

Basic stretches will help you become more flexible. The more often you stretch, the more limber you will become. Follow these tips for safety.

• Check with your doctor. If you have joint disease or arthritis, or if you’ve had a joint replacement, check with your doctor before starting stretching exercises.
• Warm up first. Warm muscles are more flexible. Warm up for five to 10 minutes first, or save stretching for your cool-down routine after exercising.
• Stretch all muscle groups. Just as with strength training, stretching should include all muscle groups.
• No bouncing. Never bounce as you stretch. This triggers a contracting reflex that actually tightens the muscle you’re trying to loosen.
• Feel mild tension only. Extend your muscle to the point where you feel mild tension and hold that position. You should never feel pain.
• Breathe. Breathe easily through your nose while stretching.
• Hold and repeat. The best results come from holding the stretch for 10 to 30 seconds and repeating each stretch four times.

Relaxation exercises

Relaxation exercises are not, strictly speaking, a component of most fitness programs. Yet reducing stress enhances quality of life and health. So consider carving out time for activities that promote calm and relaxation, such as mindfulness or meditation. Or simply relax into the rhythmic movements of aerobic exercise, such as walking, running, and swimming.

Stretching, too, releases muscles and promotes a sense of tranquility. And some disciplines like Pilates, yoga, and tai chi meld tension-melting movements with mental focus and meditation. While improving strength, flexibility, and balance, practitioners ease stress, relieve pain, and gain an overall sense of well-being.

How much

Relaxation exercises aren’t a necessary part of your fitness routine, and current guidelines don’t include them. But many people find them worthwhile. If you’re so inclined, aim for a daily dose.

Get started

A variety of activities can leave you feeling more relaxed and peaceful. Some popular options include yoga, tai chi, and meditation. Or try the mindfulness exercise described here to get yourself started.

Mindfulness is a relaxation technique that encourages you to slow a racing mind and embrace each moment as it unfolds. Blended with a simple, repetitive exercise like walking, running, or swimming, it eases stress wonderfully. By fully engaging all of your senses, mindfulness teaches you to focus attention on what is happening in the present and accept it without judgment. This enhances your appreciation of simple everyday experiences. To treat your body and mind to a mindful walk, try the following:

• Focus on breathing. As you walk, first narrow your concentration by focusing on an aspect of your breathing: the sensations of air flowing into your nostrils and out of your mouth, your belly rising as you inhale and falling as you exhale. Try counting from one to five as you inhale, then five to one as you exhale. Do this for a few minutes.
• Soak in the sights, sounds, and smells around you. Then begin to widen your focus. While you continue breathing in and out in a measured way, open up your senses to become aware of sounds, scents, and sensations. Enjoy the rhythmic thump of each foot hitting the ground and the whisper of clothes rubbing lightly against each other. Feel the touch of a cool or warm breeze against your face, notice shadows cast as you move, or soak in the sun beaming down. Listen for natural sounds even when walking on city blocks: the chirp of crickets, bird songs, rustling leaves, wind blowing. As you tune in to your breathing, your body, and your surroundings, you will notice much beyond these examples.
• Keep breathing deeply. Throughout your walk, continue to breathe slowly and deeply while remaining fully aware and staying in the moment.
• Try not to rush. Proceed slowly and with deliberation, engaging your senses fully to savor every sensation. If your mind starts to race, return your focus to your breathing. Then expand your awareness again. Consider how you feel physically and psychologically before, during, and after your walk.

Designing your program

Now that you know the components of an exercise program, it’s time to put one together. The successful exercise program is one well suited to you. To give yourself the best odds of sticking with exercise, stack the deck in your favor by considering the following points before you start.

• What’s your current level of fitness? If you’ve been sedentary for a while, it’s unrealistic, not to mention dangerous, to attempt a five-mile run your first time out. Weekend warriors all too often wind up with sore muscles, or worse. An injury is one of the quickest ways to sabotage any exercise program, which ramps up very slowly. Over time, work up to greater levels of intensity as you become more fit. Generally, moderate exercise is safe for all. If you’ve had previous injuries or suffer from a chronic disease, talk to your doctor about your physical limitations and get advice about a well-rounded exercise plan tailored to your needs.
• What are your exercise goals? Your program should include aerobic and strength training exercises, but you may want to focus on a particular area, depending on your goals. If you want to lose weight, stress calorie-burning aerobic activities. If flexibility and balance are your main concerns, spend more time practicing tai chi or yoga.
• What do you like to do? If you hate jogging, you won’t be able to maintain a jogging program no matter how good it is for you. On the other hand, if you love to swim or dance you may find it easier to sick with an exercise program that’s built around these activities. Don’t expect to change your likes and dislikes, especially when starting out.
• What kind of setting works for you? Do you have easy access to a pool? If not, swimming probably isn’t a good choice. Likewise, if you live in a particularly hot or cold climate, certain outdoor activities may not be sustainable. On the other hand, if there’s a network of biking and jogging trails near your office, a routine of lunchtime exercise might be just the ticket. And if your town or city has sidewalks, try walking to do errands: shopping for groceries, mailing a letter, or picking up books at the library.
• Do you like exercising alone or with others? Many people find the solitude of swimming or running ideal for contemplation. Others enjoy the motivation and support of a group aerobics class or the company of a walking companion.
• How much money do you want to spend? Weigh expense against other factors, such as the ability to exercise indoors or participate in a particular activity. Many exercise options are available at a range of prices. You can get great workouts for virtually no money by walking, running, or hiking. Check bike shops and sports resale shops for bargains on used equipment. A set of inexpensive home barbells can produce the same results as a health club membership. However, some people feel that the money they spend for gym privileges is a motivating factor. Only you know what works best, though it may take some trial and error to figure it out.
• When can you fit in exercise? You might like to start the day with exercise—it’s invigorating and you’ll have punched your ticket before embarking on work or projects. Or perhaps you’re just not a morning person. If it’s difficult to devote a large chunk of time to exercise, you could map out 10-minute time slots for aerobic exercise. Or you could work out a combination of long and short bouts that totals up to weekly goals.

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Stress Relief in the Moment

Using Your Senses to Quickly Change Your Response to Stress

Ever wish a stress superhero could save you from traffic jams, chaotic meetings, or a toddler’s tantrums? Well, you can be your own stress-busting superhero. Everybody has the power to reduce the impact of stress as it’s happening in the moment. With practice, you can learn to spot stressors and stay in control when the pressure builds. Learning quick stress relief won't happen overnight. Like any skill, it takes time, self-exploration and above all, practice. But think of it as an education with a huge payoff.

Learn to recognize stress

Recognizing stress is the first step in lessening its impact. Many of us spend so much time in a stressed state, we have forgotten what it feels like to be fully relaxed and alert. Being stressed out feels normal.

What does it feel like to be calm and stress-free? You can see that “just right” inner balance in the smile of a happy baby—a face so full of joy it reminds adults of the balanced emotional state that most of us have misplaced. In adulthood, being balanced means maintaining a calm state of energy, alertness, and focus. Calmness is more than just feeling relaxed; being alert is an equally important aspect of finding the balance needed to withstand stress.

If you don’t feel calm, alert, productive, and focused most of the time in your daily life, then too much stress may be a problem for you.

Tips for recognizing when you're stressed

Hush the voice that’s telling you, ‘Oh, I’m fine.” Notice how you’re breathing has changed. Are your muscles tense? Awareness of your physical response to stress will help regulate the tension when it occurs.

When you're tired, your eyes feel heavy and you might rest your head on your hand. When you're happy, you laugh easily. And when you are stressed, your body lets you know that too. Try to get in the habit of paying attention to your body's clues.

• Observe your muscles and insides. Are your muscles tight/sore? Is your stomach tight or sore? Are your hands clenched?
• Observe your breath. Is your breath shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you "forget" to breathe.

Identify your body's stress response

Internally, we all respond to stress the same: blood pressure rises, the heart pumps faster, and muscles constrict. When stressed, our bodies work hard and drain our immune system. Externally, however, people tend to respond to stress in three different ways: some become angry and agitated, others space out or withdraw, and still others freeze up.

The best way to quickly relieve stress may relate to your specific stress response.

How do you act when stressed?

When it comes to managing and reducing stress quickly in the middle of a heated situation, it's important to be familiar with your specific stress response.

• Overexcited stress response – If you tend to become angry, agitated, or keyed up under stress, you will respond best to stress relief activities that quiet you down.
• Under excited stress response – If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and that energize your nervous system.
• Frozen stress response (both overexcited and under excited) – If you tend to freeze—speeding up in some ways while slowing down in others—your challenge is to identify stress relief activities that provide both safety and stimulation to help you “reboot” your system.

The basics of quick stress relief

There are countless techniques for preventing stress. Yoga and mindfulness meditation work wonders for improving coping skills. But who can take a moment to chant or meditate during a job interview or a disagreement with your spouse? For these situations, you need something more immediate and accessible. That’s when quick stress relief comes to the rescue.

The speediest way to stamp out stress is by engaging one or more of your senses—your sense of sight, sound, taste, smell, touch, or movement—to rapidly calm and energize yourself.

The key to practicing quick stress relief is learning what kind of sensory input helps your particular nervous system find calm and focus quickly. Everyone responds to sensory input a little differently, so an awareness of your preferences is essential for reducing stress.

Talking to someone who listens: a rapid stress reducer

Want to know a quick social stress reliever? Talk to someone! It’s true, talking about your stress with a calm and balanced listener will make you feel better instantly. Although it’s not always realistic to have a pal close by to lean on, building and maintaining a friendship network is ultimately good for your mental health. Between quick stress relief techniques and good listeners, you’ll have all your bases covered.

Bring your senses to the rescue

Here comes the fun part. Remember exploring your senses in elementary school? Grownups can take a tip from grade school lessons by revisiting the senses and learning how they can help us prevent stress overload. Use the following exercises to identify the sensory experiences that work quickly and effectively to reduce stress for you.

As you experiment, be as precise as possible. What is the most perfect image, the specific kind of sound, or type of movement that affects you the most? For example, if you’re a music lover, listen to many different artists and types of music until you find the song that instantly lifts and relaxes you.

The examples listed below are intended to be a jumping-off point. It’s up to you to hone in on them and come up with additional things to try.

Sights

	If you’re a visual person, try to manage and relieve stress by surrounding yourself with soothing and uplifting images. You can also try closing your eyes and imagining the soothing images. Here are a few visually-based activities that may work as quick stress relievers:
Look at a cherished photo or a favorite memento. Bring the outside indoors; buy a plant or some flowers to enliven your space. Enjoy the beauty of nature–a garden, the beach, a park, or your own backyard. Surround yourself with colors that lift your spirits. Close your eyes and picture a situation or place that feels peaceful and rejuvenating.

Sound

	Are you sensitive to sounds and noises? Are you a music lover? If so, stress-relieving exercises that focus on your auditory sense may work particularly well. Experiment with the following sounds, noting how quickly your stress levels drop as you listen:
Sing or hum a favorite tune. Listen to uplifting music. Tune in to the soundtrack of nature—crashing waves, the wind rustling the trees, birds singing. Buy a small fountain, so you can enjoy the soothing sound of running water in your home or office. Hang wind chimes near an open window.

Smell & Scents

	If you tend to zone out or freeze when stressed, surround yourself with smells that are energizing and invigorating. If you tend to become overly agitated under stress, look for scents that are comforting and calming.
Light a scented candle or burn some incense. Lie down in sheets scented with lavender. Smell the roses—or another type of flower. Enjoy the clean, fresh air in the great outdoors. Spritz on your favorite perfume or cologne.

Touch

	Experiment with your sense of touch, playing with different tactile sensations. Focus on things you can feel that are relaxing and renewing. Use the following suggestions as a jumping-off point:
Wrap yourself in a warm blanket. Pet a dog or cat. Hold a comforting object (a stuffed animal, a favorite memento). Soak in a hot bath. Give yourself a hand or neck massage. Wear clothing that feels soft against your skin.

Taste

	Slowly savoring a favorite treat can be very relaxing, but mindless eating will only add to your stress and your waistline. The key is to indulge your sense of taste mindfully and in moderation. Eat slowly, focusing on the feel of the food in your mouth and the taste on your tongue:
Chew a piece of sugarless gum. Indulge in a small piece of dark chocolate. Sip a steaming cup of coffee or tea or a refreshing cold drink. Eat a perfectly ripe piece of fruit. Enjoy a healthy, crunchy snack (celery, carrots, or trail mix).

Movement

	If you tend to shut down when you’re under stress, stress-relieving activities that get you moving may be particularly helpful. Anything that engages the muscles or gets you up and active can work. Here are a few suggestions:
Run in place or jump up and down. Dance around. Stretch or roll your head in circles. Go for a short walk. Squeeze a rubbery stress ball.

The power of imagination

Sensory-rich memories can also quickly reduce stress. After drawing upon your sensory toolbox becomes habit, try simply imagining vivid sensations when stress strikes. Believe it or not, the sheer memory of your baby’s face will have the same calming or energizing effects on your brain as seeing her photo. So if you can recall a strong sensation, you’ll never be without access to quick stress relief tools.

Tips for finding sensory inspiration

Inspiration is everywhere, from sights you see on your way to work to smells and objects around your home. Explore a variety of sensations so that no matter where you are you’ll always have something you can do to relax yourself. Here a few ideas to get you started:

• Memories. Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation. Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket.
• Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum in their mouth before going up to bat. Singers often chat up the crowd before performing. Ask around about what people you know do to stay focused under pressure—it could work for you too.
• Parents. Think back to what your parents did to blow off steam. Did your mother feel more relaxed after a long walk? Did your father do yard work after a hard day? Try some of the things they did to unwind; they might work for you too.

Take a break from technology

Taking a short hiatus from the television, computer, and cell phone will give you insight on what your senses respond to best. Here are some "unplugging" tips:

• Try tuning into relaxing music instead of talk radio during your commute. Or try riding in silence for 10 minutes.
• Stuck in a long line at the grocery store? Instead of talking on your cell phone, take a moment to people watch. Pay attention to what you hear and see.
• Instead of checking e-mail while waiting for a meeting to begin, take a few deep breaths, look out the window, or sip some aromatic tea.
• While waiting for an appointment, resist the urge to text and give yourself a hand massage instead.

Make quick stress relief a habit

Let’s get real. It’s not easy to remember to use our senses in the middle of a mini—or not so mini—crisis. At first, it will feel easier to just give into pressure and tense up. The truth is, quick stress relief takes practice, practice, and more practice. But with time, calling upon your senses will become second nature. Here’s how to make it habit: 

Learning to use your senses to quickly manage stress is a little like learning to drive or to play golf. You don’t master the skill in one lesson; you have to practice until it becomes second nature. Once you have a variety of sensory tools you can depend on, you’ll be able to handle even the toughest of situations.

• Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of the day or sitting down to balance your checkbook.
• Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that particular stressor with quick stress relief every time. After a few weeks, target a second stressor. After a few weeks more, target a third stressor and so on.
• Test-drive sensory input. Experiment with as much sensory input as possible. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day.
• Make “have fun” your motto. If something doesn’t work, don’t force it. Move on until you find your best fit.
• Talk about it. Verbalizing your quick stress relief work will help integrate it into your life. It’s bound to start a fascinating conversation—everyone relates to the topic of stress.

Quick acting stress-busting tips 

The best part of quick stress relief is the awareness that you have control over your surroundings. Even if you share a work area, you can personalize your space to serve as a “stress prevention zone” or to put quick stress relief within arm's reach. We all have our stress hotspots. Where are yours?

Quick stress relief at home

• Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident instead of stiff and uncomfortable.
• Kitchen. Cool the kitchen commotion by breathing in the scent of every ingredient you use—even if you’re just opening cans. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.
• Children and relationships. Prevent losing your cool during a spousal spat by breathing and squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands then breathe in the scent.
• Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.
• Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy and organize. Paint the walls with a fresh coat of your favorite calming color. Display photos and images that make you feel happy. Throw open the curtains and let in natural light whenever possible.

Quick stress relief at work

• Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.
• On the phone. Inhale something energizing, like lemon, ginger, peppermint or coffee beans. While talking, stand up or pace back and forth to burn off excess energy. Conduct phone business outside when possible.
• On the computer. Work standing up. Do knee-bends in 10-minute intervals. Wrap a soft scarf around your neck. Suck on a peppermint.
• Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Have a quick chat with someone you love.
• Your workspace. Place family photos on your desk and display images and mementos that remind you of your life outside the office
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