Balanced Living March 2011

Balanced LIVING

SPRING 2011

Pesky Spring Allergies?

We’ll help you beat them so you can enjoy the season pg 4

Stressed? Try our Breathing Techniques

8

Last Minute Tax Filer?

We’ve Got You Covered

9

Try our Healthy Fridge 10 Makeover What’s Your Activity IQ? 13 Spotlight On: 14 Social Anxiety Disorder

BALANCED LIVING SPRING 2011

A NOTE FROM YOUR EAP As we round the corner of winter, we hope you are invigorated by the promise of the longer days and warmer weather that Spring brings. Spring always seems to be a time of renewal – whether you start off by planting those first seedlings in the yard, or doing a deep clean indoors, it feels good to get some fresh, new beginnings.

We hope you have been enjoying our 2011 Wellness Theme – DISCOVERING – so far, and we have more useful information coming throughout the season.

March, specifically, is National Nutrition Month, and in line with the season of renewal and beginnings, we invite you to take on some challenges in the kitchen. We’ve even included an easy, yet nutritious recipe on page 11 to get you started.

As always, if you find you want to make some changes or new beginnings this spring but aren’t sure where to start, we encourage you to call. We’re here anytime you need us.

- The MINES Team

MINES & ASSOCIATES 10367 W CENTENNIAL RD LITTLETON, CO 80127 800.873.7138 www.MINESandAssociates.com

CREDITS Krames Staywell Less is More: How to Simplify Your Life pg 6 Breathing Techniques to ShortCircuit Stress pg 8 The Healthy Fridge Makeover pg 10-11

Teaching Your Children to Ride a Bike pg 12 Social Anxiety Disorder pg 14 Wellness Library Health Ink and Vitality Communications Beating Your Springtime Allergies pg 4-5 Learning to Let Go of Growing Kids pg 7 Nolo Legal Press Tips for Last Minute Tax Filers pg 9

AARP What’s Your Activity IQ? pg 13

2 Balanced Living Spring 2011

LOOKING AHEAD

DISCOVERING MARCH

7 Ideas for Healthy Weight Loss.

Trying to slim up before summer? Read this week’s article from one of our new Nutrition Affiliates,

13 Don’t forget to set your clocks forward - Daylight Savings time begins today!

14 will lay out the facts for you.

Not sure what the fuss is over organic food? This week’s communication, Organic vs. Conventional,

20 First Day of Spring

21 might be catching bugs that you’ve probably never thought about.

Can a Candy Bar give you the Flu? It might sound silly, but this week’s article discusses one reason we

are a number of foods that sound healthy, but surprisingly are not. This month’s final weekly 28 There communication, ‘Health’ Foods that Aren’t, identifies some of the most common ones.

APRIL

April Fool’s Day

Identifying addictions can be tricky. This week’s communication, Use or Abuse? Diagnosing Dependency, discusses identifying the fine line between use and addiction.

4

If you’ve ever suffered an addiction of any kind, you know its a tough thing to get rid of. This week’s article, Conquering Those Hard-to-Break Habits will help.

Income Tax Day

1

11

15

Are you suffering with a friend or family member who has a problem but is not ready to get help? Read this week’s article, Helping an Unwilling Alcoholic, for tips.

18

Earth Day 22 Easter Sunday Our final article this month, Relapse and Recovery, discusses how to recognize, prevent, and cope with a relapse, and how to keep moving forward in recovery.

24

25

MAY

weekly communications feature articles written by our Case Management team at MINES. This first 2 May’s article gives an overview of the counseling process, providing answers to commonly asked questions.

5 Cinco de Mayo 8 Mother’s Day important topic during Mental Health Awarness Month, this week’s article discusses Suicide 9 An Prevention. so many different types of therapy available, how do you know which is best for you? This week’s 16 With article outlines what kinds are available and when they are most appropriate. week’s article identifies common Mental Health diagnoses and discusses their different 23 This characteristics and treatment options. month’s final communication discusses different coping tools to handle stress and anxiety.

30 This Memorial Day Spring 2011 Balanced Living 3

Beating Your Springtime Allergies You may have allergies if you spend much of the springtime sneezing. If your temperature remains normal but your sneezing and watery, itchy eyes linger for more than a week, you are probably sensitive to one of the many allergens in the environment.

But what’s causing your symptoms? If your symptoms occur only seasonally, it could be plant pollens such as those from weeds, grasses and trees, or outdoor molds, according to the American Academy of Allergy, Asthma, and Immunology (AAAAI). If your symptoms occur throughout the year, it could be a perennial “indoor” allergen, such as dust mites or pet dander.

4 Balanced Living Spring 2011

Seasonal allergies are often called “hay fever.”

This condition is also called allergic rhinitis.

Sneezing and a stuffy, watery nose are the main symptoms of hay fever, according to the American Lung Association (ALA). Other symptoms include itchy or red eyes; itchy nose, throat, mouth, or ears; and trouble sleeping because of a stuffy nose.

Helpful Steps to Take

If you do have allergies, these steps will help you reduce your discomfort.

Limit outdoor activities. During allergy season, be sure to avoid the flowers, trees, and grasses that bother you. Have someone else do the yard work, and shower and wash your hair after being outdoors.

Keep windows closed during allergy season and use air conditioning, which will help keep pollens out of the indoor air.

Keep your home heating and cooling system clean. A monthly filter change is critical if you’re sensitive to dust. New electrostatic filters contain fibers that create a mild charge to attract dust particles, pollen, dander, mold, and mildew spores and other airbourne allergens more effectively than old-style paper filters.

Try a duct-cleaning service. Hire a reliable company to clean dust and dirt from your air duct system.

Update your vacuum cleaner. Use allergen approved bags (slightly more expensive) or choose a newer bagless vacuum cleaner with HEPA filtration. Some vacuums deposit dust directly into a water filled canister.

Avoid smoke and other irritating fumes – they can aggravate your allergies. Don’t allow visitors

to smoke in your home. Use spray colognes, hair spray, and other aerosol products sparingly.

Limit alcohol consumption. Nasal passages swell and secrete more mucus when you’ve been drinking.

Reduce mold exposure. Clean bathrooms frequently and run the exhaust fan during and after showering. Fix leaky faucets, or any other plumbing leaks. Invest in a dehumidifier if the basement or some other area of your house tends to be damp or you live in a high humidity climate such as Florida.

Be proactive with pet allergies. Wash your hands after playing with a pet. Declare your bedroom strictly “off limits” to pets. Ask your veterinarian about anti-allergenic pet shampoos.

Over-the-counter (OTC) antihistamines are available including the non-drowsy antihistamines that previously were prescription only. A trial on

The change in seasons doesn’t mean that you have to hibernate until winter. While you may not be able to avoid your triggers completely, there are many ways to help limit your exposure. these medications may help your allergies. In addition, OTC eye drops containing antihistamines and vasoconstrictors are available for watery itchy eyes. A nasal spray of cromolyn sodium (Nasalcrom) is available without prescription and reduces allergic response of the nasal mucosa. If these easily available medications don’t relieve symptoms, talk to your health care provider about prescription medications that may help.

With proper control of your environment plus appropriate OTC or prescription medications you should find relief from your allergies.

Want more information?

Log onto the Employee Services of our website at www.MINESandAssociates. com. You’ll find more resources related to you and your family’s health, spring activities, and much more.

Can’t remember your username and password? Don’t have online services?

Contact your HR Department today.

Spring 2011 Balanced Living 5

Less is More .

How to Simplify Your Life

A good way to practice being in the moment is to follow your breath, a technique that doesn’t require any special training or self-consciousness.

To breathe mindfully, take notice of your breaths and try to make them as calm and even as possible. Your breaths should be long and slow and should come from your diaphragm rather than your upper chest. Pay attention to each breath, letting thoughts fall away.

“You can do this exercise any time you think of it,” says Ms. Mitchener. “Make it a goal to be mindful, in general, but also set aside short periods to practice. This will improve your ability to make mindfulness a habit. As you learn to live this way, you’ll feel more centered.”

Slow Down

If you feel like you have too much information in your life, stop subscriptions to magazines, newspapers or e-mail newsletters you rarely have time to read. Leave the radio and TV off unless you’re really listening to something that matters to you.

Turn off your cell phone unless you’re making a call or waiting for one that’s important.

L

ife today is complicated. Most Americans are pulled in multiple directions every day by commitments to their families, workplaces and communities.

Many people have responded to the pressures of modern life by seeking ways to consciously simplify their routines and attitudes at home and work.

“The goal of living a more simple life isn’t to arrive at a static point in your life but to become skilled at balancing your personal relationships, workplace issues, finances and other demands,” says Heather G. Mitchener, coauthor of The 50 Best Ways to Simplify Your Life.

Being in the Moment

One way to simplify your life is to practice mindfulness -- to slow down and recognize and appreciate the simple things in life. To be mindful instead of mindless, stay in the moment and be conscious of what you’re doing. Don’t think ahead or look back.

“When we look ahead constantly, we not only rush through the less pleasant tasks, we also tend to hurry through the things we love to do, because we’re always thinking or worrying about what we have to do next,” says Ms. Mitchener.

6 Balanced Living Spring 2011

To reduce the amount of “stuff ” in your home, ask yourself these questions before you buy something: Do I really need it? How often will I wear or use it? Where will I store it? Is there a reason why I must buy it?

Get Organized

Begin by sizing up the problem areas in your home or workplace and making a plan of attack. If you’re easily discouraged, start with a small, confined area, such as a single drawer.

Otherwise, target an area that gives you the most grief. Your goal should be to clear out clutter that causes you to waste time -- a hall closet that has become a catchall for everything from clothes to sports equipment.

Learn to focus at work. Multitasking can be an asset, but often the lack of focus it requires means you actually get less done in a day, or less done well. To increase your focus and break free from distractions: • • • •

Begin each day by setting priorities on what you want to accomplish.

Check e-mail at set times, rather than letting each new message interrupt you.

Set aside a time to retrieve voice mail and return calls.

Keep a calendar of your deadlines and obligations.

Learning to Let Go

of M

aking a healthy transition from adolescence to adulthood is essential for your kids -and for you.

As you let go of maturing children, you must forge a new, adult relationship with them as a friend and adviser. The keys: communication and flexibility, says therapist Ken Silvestri, Ph.D., former president of the American Association of Marriage and Family Therapy’s New Jersey Division.

It’s part of a process that accelerates as children move through adolescence. “Teens want to be independent, but deep down they also want to be connected,” says Dr. Silvestri. You should balance increasing freedom with some guidelines -- maintaining a curfew, for example.

“Young adults in college are still an extension of that adolescence,” he adds, subject to your values while part of your household. “Even when adult children are graduating from college, there’s a connection,” says Dr. Silvestri. “You just make it appropriate to the situation.”

Children mature at different speeds, he warns, so there’s no set of age guidelines for independence. “Parents are going to feel a certain amount of sadness,” he adds, as their roles change. “The more you talk about it, the easier the transition will be.”

Growing Kids

Making the Transition

Here are a few suggestions on successfully managing a healthy separation: • •

•

•

• •

Talk openly and honestly about your feelings. Don’t let them fester: Broach the subject with kids as soon as sadness surfaces. Encourage your kids to do the same.

Help your children plan their independent future. If you do it together, the emotional stress of separation will be easier to manage. Consider volunteering to help decorate that first apartment, for example.

Become a friend and collaborator to your adult children, but don’t impose your own values. As your daughter is praising that fancy new condo she’s about to lease, you might caution: “I hear what you’re saying, but in my experience, it may be too much to pay that kind of rent.”

Adapt to your empty nest by forging new relationships with your spouse or other loved ones -- perhaps by planning more activities together. “The adult child is affected by seeing how well the parents handle the transition,” says Dr. Silvestri.

Talk to other parents who already have been through the separation process. In most cases, knowing more about what lies ahead will greatly reduce the anxiety.

Accept that, as a loving parent, you’re probably going to feel some grief during the separation process. Don’t fight it. Recognize that as children grow up and move out, the emotional impact is usually bittersweet.

Spring 2011 Balanced Living 7

WELLNESS SPOTLIGHT

BREATHING TECHNIQUES to Short-Circuit Stress

M

any people believe stress is all in the mind. But dealing with stressful situations, such as having to give a presentation or driving in heavy traffic, can have physiological consequences.

“Such situations can make you breathe more shallowly or hold your breath, and you don’t even realize you’re doing it,” says Robert Fried, Ph.D., a respiratory psychophysiologist and director of the stress biofeedback clinic at the Institute for Rational Emotive and Behavior Therapy in New York. “In turn, shallow, rapid breathing can cause you to hyperventilate, in which case you’ll exhale more carbon dioxide and eventually reduce the blood flow to your brain.”

When that happens, you’ll feel less comfortable and less in control at a time when you need to be at your best. The breathing techniques described below can help you combat stress by increasing blood flow to the brain.

Belly Breathing

When you have to relax fast, belly breathing can be done in seconds. “You’ll increase the amount of air you take in with each breath if you concentrate on making your abdomen move out as you inhale and in as you exhale. This increases the oxygen to your brain and can produce a calming effect,” Dr. Fried says. Breathe through your nose when you do this exercise. “You’ll take in more air than you might otherwise,” he says.

Using imagery will help you further deepen your breathing and slow its pace. “Getting caught up in the image can help you naturally take in more air with each breath,” he says. “As you inhale, close your eyes and imagine the air swirling into your nose and down into your lungs. As you exhale, imagine the air swirling back out again.”

It’s also helpful to repeat statements to yourself that are consistent with what’s physiologically occurring in your body. “Inhaling and exhaling are controlled by two different parts of the brain,” he says. “Inhaling has an excitatory effect, exhaling an inhibitory effect.” To produce these effects when you breathe, say to yourself while inhaling, “I’m awake. I’m alert. I’m full of energy.” When exhaling, say, “I’m relaxed. I’m comfortable. I’m in control.”

“Learning to use belly breathing for relaxation is a wonderful tool if you can learn to do it effectively in four or five breaths,” Dr. Fried says. But it’s not for everybody. “Try something else if you can’t do this exercise and relax in three to four breaths,” he says. Another caveat: Belly breathing may not be advisable for people with certain medical conditions, such as kidney disease or diabetes.

Meditative Breathing

The ujjayi breath, a yoga technique, can provide a sense of calmness that’s otherwise difficult to achieve when you have a million things to do. “Rather than thinking about everyday worries, such as needing to buy groceries, you’re in the moment,” says Christina Haberek, a private yoga instructor in Lake Placid, N.Y. To perform this technique, sit in a comfortable position and slightly close your mouth. Shut your eyes and gently press your tongue against the roof of your mouth while inhaling, fully filling your lungs. “As you inhale, the air should travel over the roof of your mouth and through the back of your throat, making a ‘sa’ sound,” she says.

Hold your breath for one or two seconds, then exhale softly and slowly. “As you exhale, the air should travel through the back of the throat and make a ‘ha’ sound,” Ms. Haberek says. “When you’re first trying this breathing technique, you might not feel a sense of serenity immediately. You may have to practice it for 5 to 10 minutes a day.”

8 Balanced Living Spring 2011

Tips for Last Minute Tax Filers S

till haven’t filed your taxes? Don’t worry, you’re not alone; millions of people wait until the last minute to do their taxes. Taxes are due April 15 (the same day Lincoln died and the Titanic sunk). If you can’t meet the deadline or can’t pay your tax bill, all is not lost – here are some tips.

Should You Get an Extension to File?

If you can’t complete your return by April 15, get an extension to file it. New IRS rules have made it easier than ever to get an extension. You can get an automatic 6-month extension by filing IRS Form 4868.

But make sure you understand this: filing an extension does not extend the time you have to pay your taxes. You still have to figure out how much you owe, if any, and pay it to the IRS by April 15. If you don’t, you’ll have to pay interest on the amount due and may also have to pay IRS late payment penalties.

Should You File Electronically?

If you’re expecting a refund from the IRS, filing electronically is a good idea because it will speed up IRS processing of your return. That means you’ll get your refund sooner – probably in about two weeks. If you’re not expecting a refund, filing electronically only benefits the IRS, not you. It’s harder for the IRS to access and use the information from paper returns, that’s why it wants everybody to file electronically. But why go out of your way to make life easier for the IRS?

Should You Pay by Credit Card?

If you don’t have the cash to pay your taxes, paying by credit card can be a good option if the interest rate on your card is 10% or less. Otherwise, you’ll end up paying more in interest and fees on your credit card balance than you would if you paid the IRS over time.

What about paying by credit card so you can get more frequent flyer miles or points for cash rewards from your credit card company? You have to pay a 2.49% “convenience fee” to pay your taxes by credit card. So it usually doesn’t make sense to pay by credit card – the fee ordinarily outweighs the value of any frequent flyer miles or rewards you’d get from your credit card company for the extra balance on your card.

However, if your credit card company pays the fee (sometimes they do), then it might be a good deal.

What if You Can’t Pay Your Taxes?

Don’t ignore the problem. Be sure to either file your return by April 15 or get an extension to file. Not filing a return subjects you to extra tax penalties and interest. You have several options on how to deal with taxes you can’t pay, including paying what you owe over several years.

Where to find tax forms: • The IRS website at www.irs.gov, • The IRS, at 800-829-3676 (be prepared to provide both the name and number of the form), • An IRS district office (found in the government listings of the phone book), • The public library, or • A large post office branch.

Spring 2011 Balanced Living 9

The Healthy Fridge Makeover One of the best ways to improve your health and longevity is to improve your diet. And one of the easiest ways to improve your diet is to give your fridge a healthy makeover. “Taking a look at the foods inside your refrigerator is like taking a look inside your heart and your health,� says Debra R. Judelson, M.D., a cardiologist with the Cardiovascular Medical Group of Southern California in Beverly Hills. Dr. Judelson offers the following suggestions on how to reorganize your fridge to support a healthy diet.

10 Balanced Living Spring 2011

Get Organized

Take stock of what’s inside. Once a month, pull everything out and separate the better-for-you foods from the rest.

Make sure you have more low-fat, high-fiber, and low-sugar foods than other types. If not, gradually adjust the number of not-so-good foods and increase the number of healthy foods.

Organize by “more” and “less.” Divide your refrigerator into different sections of “choose more often” and “choose less often.” This could be by shelf or within the shelf, always keeping more healthy foods up front and less healthy foods toward the back.

“Choose more often” foods include fresh fruits and vegetables; lean meat, poultry, and fish; lowfat yogurt and skim or 1 percent milk; low-fat soft or squeeze margarine, salad dressing, and mayonnaise; and low-fat frozen foods.

“Choose less often” foods include fatty cuts of meat and bacon; breaded and fried foods; whole milk or 2 percent dairy foods; regular salad dressing; sugar-based soft drinks; creamy dips; and high-fat frozen foods.

Shelf Appeal

Make healthy food appealing. Keep a food you would love to indulge in next to a healthy food to make it more appetizing. For example, put the chocolate syrup beside the skim milk, ready to be mixed together.

Make a healthy grocery-shopping list and stick to it. Your “no brainer” list should include lots of fresh fruit and vegetables, plain low-fat yogurt, turkey bacon or Canadian bacon, 100 percent whole wheat bread, skinless chicken, and lean ground beef.

“Taking time to plan your family’s meals and snacks from the point of view of health and taste will help lower their cholesterol and blood pressure and reduce their risk for heart disease, stroke and diabetes,” says Dr. Judelson.

Taking a look at the foods inside your refrigerator is like taking a look inside your heart and your health.

Freeze fruits such as bananas, grapes, and orange slices to make them more fun and easy to eat.

When your children want a sweet snack, offer them frozen fruit rather than ice cream.

“Making these and other changes in the foods you buy and how you store them can improve your family’s health,” says Dr. Judelson. “Making small changes is much more effective than trying to implement a total dietary overhaul all at once. One key goal is to reduce your intake of saturated fat and cholesterol to help lower or keep blood cholesterol in check.”

ASPARAGUS & PROSCIUTTO PIZZA

SEASONAL RECIPE

As the days get longer and the temperature warms up, we lean more towards quick, easy dinners that allow us to spend more time out of the kitchen. This nohassle pizza provides nutrients from in-season asparagus complemented by the rich taste of prosciutto, an italian ham. If you can’t find proscuitto, substitute canadian bacon.

Ingredients

Directions

Preheat oven to 425°. In a small bowl, 1 premade pizza crust combine ricotta and pesto. Spread mixture 1 cup. ricotta cheese onto crust. In a large bowl, toss trimmed 1/2 c. pesto (more or less to taste) asparagus with olive oil, salt, and pepper.

5 slices proscuitto, cut into thin slices Arange asparagus and proscuitto evenly Olive oil, salt, and pepper to taste on pizza. Bake 10-15 minutes. Remove from 1/2 bunch asparagus, edges trimmed, oven and top with shredded mozzarella and cut into 1” pieces red pepper flakes. Bake another 5 minutes or 1/2 c. shredded mozarella until cheese is melted.

Red pepper flakes, to taste Spring 2011 Balanced Living 11

KID’S CORNER

TEACHING YOUR CHILDREN TO RIDE A BIKE As spring approaches, kids are itching to get outside after a long winter. As a kid, what’s better than the freedom of having your own two wheels? Before you let them loose though, make sure they take proper safety precautions and understand the dangers of the road.

Kids and bikes haven't changed much over the years. But the world has. There's more traffic on the roads. People are driving faster -- and they are paying less attention, especially to bicyclists, experts say. Each year, about 250 children ages 14 and under are killed, and almost 400,000 are injured, in bicycle accidents. About 90 percent of those accidents, however, are caused by mistakes made by the bicyclist, experts say Kids need to learn the risks when they first learn to ride, and they always must wear a helmet.

Skills they Need

Experts say that before you let your children ride in the street, they should be able to demonstrate that: * They know the rules of the road. * They can ride straight. * They use the brakes properly.

* They know how to swerve around hazards. * They’re on a constant lookout for traffic.

Don't push children to learn to ride until they're ready, usually around age 5 or 6, the American Academy of Pediatrics says.

Teaching Techniques

Most parents still run alongside, holding the back of the bicycle seat as the wobbly first-time rider tries to balance.

Suddenly -- to their amazement and your pride -- you're not holding on and they're doing it themselves. Some parents fit the bike with training wheels, raising them by degrees as the child's balance improves. But balance is not enough. Children must learn to "drive," too. Parents need to teach them safe behavior on the roads, experts say. Once you’ve followed these tips, you and your children will be enjoying the great outdoors on two wheels in no time!

12 Balanced Living Spring 2011

QUIZ

What’s Your Activity IQ? R

eady to start exercising, but don’t know where to start? This quiz from the AARP can get you off on the right foot.

True or False: 1. To get the best workout possible, you need to visit a gym.

2. For the best home workout, follow an exercise video -even if you can’t stand working out in front of the TV. 3. It’s important to include some kind of aerobic activity in your exercise routine.

4. Working out with weights is too strenuous for older people.

5. Stretching exercises can help prevent falls.

6. Whatever exercise you choose to do, start out slowly and work up.

7. Always talk to your doctor before beginning a new exercise program.

8. Remember, “no pain, no gain.”

For answers, turn to page 14 Spring 2011 Balanced Living 13

MENTAL HEALTH AWARENESS It may be hard for you to work or go to school.

And you may feel very alone.

What Causes It?

The exact cause of social phobia isn’t known. The disorder may run in families. The balance of certain chemicals in your brain also play a role. And an embarrassing or traumatic event may trigger social phobias in some people. Sometimes, the social phobia may not appear until years after this event.

SOCIAL ANXIETY DISORDER You have to give a presentation next week. Just thinking about it makes your heart race. Your throat gets tight, and you can hardly breathe.

Sometimes, you even feel faint. Speaking in front of a group makes most people nervous, but your fear is beyond reason. This is nothing to be ashamed of. You may have an anxiety disorder known as social phobia. Talk to your doctor or mental health professional. They can offer treatment and support.

What is Social Phobia?

Social phobia is an intense fear of being judged or embarrassed in front of others. The most common social phobia is fear of public speaking. But you also may be frightened by everyday events.

For instance, you may be afraid to eat or drink in public. You might even be afraid to shop or write a check. These fears can greatly disrupt your life.

Getting Help

Asking for help may be very hard for you, but the effort will be worth it. Certain medications may lessen your symptoms. Behavioral therapy may help you conquer your fears. Working with your therapist, you’ll learn how to relax when you feel anxious. You’ll also slowly begin to confront your fears. At first, you may just think about the situations that scare you. Later, you may face them in person. For instance, you might start by giving a speech in front of one friend, and then gradually in front of larger groups. With each step, you’ll become less afraid.

COMMON SYMPTOMS OF SOCIAL PHOBIA: • An intense fear of being judged by others in a social setting • The fear that you will be embarrassed by your actions • A fear that people will notice how anxious you are • The knowledge that your fear is out of proportion

QUIZ ANSWERS 1. False. Physical activity is not limited to calisthenics or aerobics. You can get enough exercise through daily activities. Count walking the dog, working in the garden or cleaning up the house as your daily exercise.

2. False. If you hate exercise videos, don’t do them! Experts recommend picking an activity that you enjoy so you’ll stick with it.

3. True. Activities such as walking, swimming and dancing increase your heart rate and breathing, making your heart, lungs and circulatory system healthier. Aerobic exercise may also delay or prevent such diseases as diabetes, colon cancer, and heart disease.

4. False! No matter your age, weight training can help build muscles and help prevent osteoporosis. Weight training also helps keep your weight and your blood sugar under control. And don’t forget that cycling, swimming, hiking, golfing, tennis, shuffleboard, and bowling also help maintain muscle health.

5. True. Stretching exercises help improve your flexibility and keep your body limber. Experts say these exercises also may help slow the development of arthritis.

6. True. If you try to do too much too soon, you can end up with an injury. Instead, gradually build the intensity and length of your workouts. Try to include exercises from all four areas: endurance (aerobic activity), strength (weight training), flexibility (stretching) and balance.

7. True. Your doctor may want to give you a physical examination to assess your health. He or she may also be able to suggest exercises that are best for you.

8. False! Experts say you don’t need to do strenuous exercises to gain health benefits. Moderate exercise is just fine. The key is listening to your body. Rest when necessary, and always drink water -- before, during and after exercise.

14 Balanced Living Spring 2011

NOT SURE WHICH WAY TO TURN?

Whatever direction you’re heading, we’re here.

24 hours a day, seven days a week.

For information or confidential assistance call 1-800-873-7138