Summer is On! Simple precautions can ease the strain of warm weather.

Beat the heat

Some simple choices can help you weather the weather and keep heat from over stressing your heart and spoiling your summer.

Take it easy. Turn procrastination from a vice to a virtue by putting off exercise or other physical activity until things cool down. Evening and early morning are the best times to get out. If you do exercise, drink more than you usually do.

Cool is cool. Chilled air is the best way to beat the heat. Fans work, but only to a point — when the air is as warm as you are, sitting in front of a fan is about as helpful as sitting in front of a blow dryer. If you don’t have an air conditioner, spending an hour or two in a movie theater, at a store, or with an air-conditioned neighbor can help. So can a cool shower or bath, or putting a cold, wet cloth or ice pack under your arm or at your groin.

Drink to your health. The lower your coolant level, the greater your chances of overheating. Unfortunately, staying hydrated isn’t always easy. Stomach or bowel problems, diuretics, a faulty thirst signal, or low fluid intake can all interfere. On dangerously hot and humid days, try downing a glass of water every hour. (If you have had congestive heart failure, check with your doctor or nurse first.) Go easy on sugary soda and full-strength fruit juice since they slow the passage of water from the digestive system to the bloodstream. And don’t rely on caffeinated beverages or alcohol for fluid because they can cause or amplify dehydration.

Eat light. Stick with smaller meals that don’t overload your stomach. Cold soups, salads, and fruits can satisfy your hunger and give you extra fluid.

Warning signs of heat illness

Heat-related trouble ranges from irritating problems such as prickly heat (also known as heat rash) to heat exhaustion and the potentially deadly heat stroke. It can be hard to tell where heat exhaustion ends and heat stroke begins. Both can be mistaken for a summer “flu,” at least at first. Be on the lookout for:

• nausea or vomiting
• fatigue
• headache
• disorientation or confusion
• muscle twitches

If you think you are having heat-related problems, or if you see signs of them in someone else, getting to an air-conditioned space and drinking cool water are the most important things to do. If these don’t help or the symptoms persist, call your doctor or go to a hospital with an emergency department.

Walking Log

Here is the link for an electronic copy of the walking log.  This excel document will allow you to enter your daily steps, while it will calculate your totals and averages for you.

Meditation 101

 Little by little, meditation is shedding its image as a strange spiritual discipline practiced by monks and ascetics in Asia.

Beyond celebrities and the military, there's science. A growing body of research shows that meditation has a discernible effect on the brain that promotes various types of health and well-being.

Anyone interested may need to surmount the final hurdle: the assumption that meditation is hard, time-consuming, painful or complicated. Or religious. While there are lots of different kinds of meditation -- from transcendental meditation to Zen -- experts and health organizations such as the National Institutes of Health agree a beginner need not bother grappling with them. 

Meditation is simple and easy, and everyone can do it and benefit from it. Here are some tips:

Find some free time -- at least 20 minutes -- and as calm and quiet a place as you can. Meditating with interruptions from your BlackBerry or your computer doesn't really work.

Sit down and make yourself comfortable. Some traditions use physical positions -- mudras, in Sanskrit -- in meditation. The most famous is sitting on the ground in the lotus position, i.e., Indian style. If you are comfortable sitting this way for longer than a few minutes, fine. If not, sit in a chair.

Don't just do something, sit there -- to quote the title of a well-known book on meditation by Sylvia Boorstein. Don't launch immediately into what you think meditation is. Let your mind and body settle for a minute or so. Life is stressful enough; don't make meditation stressful and rushed.

Pick something and gently center your attention on it. It can be your breathing, which works well because of its easy, natural rhythm. It can be an image, mental or physical -- one can meditate with eyes open or closed, whichever works. It can be a mantra, a sound or word that you repeat in your mind or with your voice. "Om" -- with most of your time resting on that nice m sound -- is the most famous.

When your mind wanders, gently bring it back to the thing you picked.

When your mind wanders again, gently bring it back to the thing you picked. The mind is a wandering machine. Meditation is not having an empty mind; it's gently quieting your mind using the technique of concentrating on one thing. Over the time you sit, you will likely notice your mind getting a bit quieter.

When your mind wanders again, gently bring it back to the thing you picked. The key word is gently. Meditation is a simple technique, but it's also an approach, a way of being. People, especially Americans, tend to worry about doing it right. Worrying about doing it right is the one wrong way to meditate. Don't be angry or frustrated with your mind or yourself.

Gently close your meditation when you wish or need to. The idea is relaxation and reducing stress, remember? Make it smooth, not jarring. Let the relaxation you cultivated breathe a bit before going on to the next thing in your day.

Repeat as needed. Meditation works best when it's done regularly and over a long period. That doesn't have to mean for hours every day. It can be once every other day for 20 minutes. Many meditaters refer to their "practice." Its benefits happen, and happen more deeply, when it's something you do regularly for some time. 

Good Question!

How much water do I really need?

Our bodies are about sixty-five percent water (if you weigh 200 pounds, everything that isn’t water weighs just 70 pounds). So why would you need more of it? Because water helps us breathe, it regulates our metabolism and our temperature, and it helps us digest our foods. And since we lose water regularly—just like the planet, which is 70% water—we have to replace it.
 

A few myths have helped propel water to its status of healing elixir over the past few years. Debates continue over how much water we need daily. And while the 8x8 rule (eight 8-ounce glasses) is certainly easy to remember, the formula isn’t that simple.
 

You’ll need more water if you exercise—and extra one and a half to two and a half cups for a 30-minute workout. You’ll need even more for high-intensity and long workouts. Hot weather makes you sweat more. Illness makes your need for additional fluids greater.
 

Chances are good those eight glasses of water will do the trick, especially when you factor in the other water-based beverages you consume.

Coast to Coast registration ends TODAY!

WellConnect Coast to Coast registration ends TODAY!  Here’s the link to register:  http://goo.gl/forms/HUw5XT2NDv

 

In case you haven’t heard, here’s a recap of some of the awesome things about the program:

 

1. Pedometers are very reasonably priced! 
2. We have t-shirts this year!
3. You can wear your walking program t-shirt on WellConnect Wednesday throughout the walking program!
4. You can encourage others (or give friendly competition/smack talk) on the this Facebook page!
5. There are MANY opportunities to win prizes throughout the program!
6. Have fun with your co-workers, friends, family!
7. Take advantage of all the health benefits walking can give you!

 

Remember:  The GOAL of the program is to HAVE FUN, raise AWARENESS of your activity level, do your best to IMPROVE! 

 

We look forward to walking with you!