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welcome! to anxieties 101!
after looking things over here at anxieties 101,
try out "the layer down under," (part of the emotional feelings network of sites) & read a special "i
just gotta say it" column concerning porn addiction by clicking here! Be sure to scroll down towards the bottom of the right hand column to find it!
 
Making the site work best for you!
You'll
notice that there are many underlined link words in each article below. The reason for this is that you've reached
not only, "anxieties 101," but the emotional feelings network
of sites. There are many sites included within the network that will be visited by clicking on these underlined link
words. They're all linked together thru the underlined link words to offer the opportunity for a more thorough understanding of whatever problem you're investigating!
The reason for this opportunity
is very simple & yet you may be unnerved by all those underlined words! I've been in recovery from post traumatic stress disorder, depression & many other dysfunctional ventures & thru it all I've discovered that emotion & feeling
work may be the missing link that many people miss when trying to find solutions to their problems.
Developing a sense of curiosity about why you feel the way you do, is essential in finding the solution you so desperately are searching for. If you can't find what you came here looking for, visit the homepage for the emotional feelings network of sites by clicking here & read the options on
the homepage for the networks index of sites. Try to be specific when looking for an emotion or feeling & click on the
site you need!
It's very simple & very
interesting to follow your way thru the layers of your buried or stuffed emotions & feelings that have accumulated throughout
the years!
Best of luck & if you're
still stuck, send me an e-mail anytime, by clicking here & I'll be glad to send you an immediate personal response!
Sincerely,
Kathleen
Beat Gym Phobia! 10 tricks to get into your workout groove By
Christine Ford for Lifetimetv.com
Muscleheads grunting &
pumping iron. People prancing around in skimpy Lycra attire. Equipment that
looks like a throwback from the days of Ivan the Terrible. There's no doubt about it:
Gyms can be intimidating.
But even though many of us
are anxious about setting foot in a health club, it's important to get comfortable with the idea of exercising in public.
According to the Centers for
Disease Control & Prevention, 30% of the U.S. population is obese & almost 2/3 of us are overweight, leaving us prone
to heart ailments, diabetes & other health problems. The American Exercise Council
recommends an hour of physical activity every day & in many ways, gyms, with their all-weather convenience &
built-in support network, can be your best launching pad.
Still afraid to set foot in one? Follow these 10 fail-proof steps.
1. Join the girls' club. Many women find typical coed gyms off-putting. "A lot of clubs are meat markets,"
acknowledges David Upton, spokesman for the American Exercise Council.
That's why your #1 step to overcoming gym phobia might be joining one of the more than 3,000 all-female fitness clubs around the country.
"In a women-only gym, members
are just there to work out," says Upton. There are even clubs specially geared toward plus-size women. Search a national database
of gyms to find a women-only facility near you.
2. Avoid
the crowds. Plan your workouts during off-peak hours, such as early in the morning or in the afternoon. Working out
among fewer people will make you feel less self-conscious.
3. Find a workout buddy. Exercising with a sympathetic friend can make the gym experience easier, says Lyn Stuhr, an exercise physiologist at the Women's Sports Medicine Center
in New York City.
Research shows that social support helps people maintain a fit lifestyle; a recent Indiana University study found that 94% of married couples who worked out together stuck to their exercise program. Enlist your spouse or another
buddy to join the gym w/you, or make friends w/an existing member who shares your outlook & goals.
4. Be stylish. When 36,000 fitness
professionals were asked to name the single most essential exercise accessory, a good pair of fitness shoes placed at the
top of the list.
Maureen McSweeney, a psychologist at the Integrative Care Center in New York, suggests treating yourself to
a new pair of sneakers to inaugurate your gym regimen; they'll help you feel prepared & competent. And give yourself the gift of exercise clothes
you like, even if that means the most comfortable baggy T-shirt & pair of sweats money can buy. Feeling good about your gym outfit will go a long way toward helping you relax.
5. Set
smart goals. "Keep realistic objectives, such as 'I'll work out 3 times this week' or 'I'll try a beginner aerobics class today,'" advises McSweeney. Manageable
goals will make you feel less panicked by giving you a clear idea of exactly what you need to do once you get to the gym.
6.
Zone out. Professional athletes are experts at clearing their minds & focusing
on the task at hand. How can a gym-phobe get into that mind-set?
Gary Beale, chief sports psychologist
at the Sierra Center for Peak Performance in Reno, Nevada, suggests practicing mindful breathing before you start your workout:
"Slowly take a deep breath
thru your nose as you force your stomach out & hold it for several seconds; then allow it to escape slowly thru your mouth,"
he says.
What if you're still feeling
rattled by the gym scene? "Block out the outside world w/headphones & some fun music," Beale advises. Researchers at Hampden-Sydney
College in Virginia found that music helped exercisers work out harder & feel less worn out
afterward.
7. Enlist
a pro.A personal trainer can help educate you about the equipment & give you pep talks,
both of which will do a lot to alleviate gym anxiety. Many health clubs offer a complimentary one-on-one orientation session when you first join -- make sure to take advantage
of it!
8. Become
one w/the machines. Those exercise contraptions are your friends, not your enemies. "For beginners, they're safer than
free weights," says Upton.
"Free weights require a certain amount of secondary muscle strength
to stabilize them, but a machine is designed to safely guide you thru a motion." Each piece of exercise equipment comes w/its
own set of instructions, so read them & feel in control.
9. Find
safety in numbers. Instead of feeling all alone in a sea of fit strangers, why not participate in a class, where you're one of many individuals working toward the same goal
of looking & feeling better? Ease into group exercise w/beginner or open-level classes. If you're worried about keeping
up, hang out in the back of the room -- away from the mirror. And make sure to find an instructor you click with, someone
who is supportive & warm & makes you feel less anxious.
10. Stick
to a routine. Choose a corner of the gym to make your own -- familiarity breeds comfort. According to a survey of 17,000 fitness experts, the most effective gym exercises are squats, abdominal exercises, lunges,
push-ups & yoga stretches; all of these can be performed in your tucked-away workout spot, where you'll feel less on display.
Urban Exercise Has Its Hazards
Air pollution causes more harm than good for health
seekers, expert says
HealthDay
By Whitney
Gambrill
Saturday, August 26, 2006
SATURDAY, Aug. 26 (HealthDay News) Your intentions may be good, but exercising outdoors in a city may be riskier than you think, one expert says.
Outdoor activity can cause
serious damage to a person's health because of elevated air pollution levels. Those especially at risk are those who exercise by running, bicycling or skating.
According to Dr. Joseph T. Cooke,
associate professor of clinical medicine & patient safety officer at New York-Presbyterian Hospital/Weill Cornell Medical
Center, the danger lies in the components of air pollution.
The 3 main culprits are:
- fine particulate matter, (the mixture
of solid particles & liquid droplets in the air)
- ozone (a gas composed of 3 oxygen
atoms)
- carbon monoxide
These components of air pollution
irritate the lungs, making it harder to breathe & worsening problems initially caused by:
- asthma
- bronchitis
- cardiopulmonary maladies
- emphysema
"The pollutants affect the
lungs by causing inflammation or irritation of the airway lining," Cooke explained in a prepared statement. "More mucus &
phlegm is produced & small muscles surrounding the airway respond by squeezing down.
The work of breathing
increases & it becomes more difficult to get oxygen into the body," he said.
The 3 pollutants are located
in cities around the world. Fine particulates are emitted from the diesel engines of buses & trucks. Carbon monoxide arises
from cigarette smoke & automobile exhaust & it has the ability to force oxygen out of a person's circulatory system.
For those exercising,
overexposure to carbon monoxide can lead to dizziness, confusion, headaches & dangerously high body temperatures.
Ozone, which is the largest
component of smog in cities, adversely affects breathing patterns & decreases the size of airways, making the lungs more
resistant to oxygen.
For those determined to work out outdoors, Cooke offered the following tips:
- Don't run on or near roads where there's heavy truck or bus
traffic.
- Work out in the early morning
or later in the evening.
- Exercise indoors if possible.
- If you experience any difficulty breathing, stop exercising
immediately & see a doctor.
What role does Exercise Play
in your own Personal Lifestyle?
More Americans are walking,
running, playing tennis & engaging in other active sports than ever in the past, but most still don't get sufficient
exercise.
Because of our LIFESTYLES, we drive to work & most places that we go, ride in elevators
instead of taking the stairs, watch rather than participate in sports & do little heavy labor on the job.
Inactivity is common among all age groups. Studies have linked a sedentary lifestyle
with an increased risk of heart attack & still we find that only about 40% of all Americans
(children as well as adults) exercise with any frequency.
Even those who do exercise often don't
exercise vigorously enough.
Select Health employees staying fit in 2004
Posted: 02/19/2004 04:18 pm
Last
Updated: 02/19/2004 04:20 pm
Research shows 34% of American
adults are considered overweight including more than 20% of adults in Michigan & Indiana. Plus, a staggering 300,000 people
die every year to obesity related causes.
In fact, being overweight
increases your risk of hypertension, heart disease, diabetes & some cancers.
With staggering rates like
these many people are working on ways to live healthier lifestyles.
NewsCenter 16 found one
group that's getting some on the job training.
The employees at Select Health
are putting their health where their mouth is literally & figuratively.
Thru events that include learning
about the food they eat the employees are staying on the wellness track. It's a path that's leading them to better health
that they call Fit in 2004.
The staff knows all too well
the importance of a healthier lifestyle as they work w/ Michiana doctors, hospitals & insurance programs.
Before we could take that message
out we needed to improve our health here or see what it would be like to make those kinds of changes, says one worker.
So 2 years ago a couple of
the employees came up w/ a plan to challenge their co-workers to make a lifestyle change.
Every 6 months they divide
into teams & follow a simple, yet effective plan to better health. Now, anywhere you turn in this office, you're sure
to find these colleagues w/ their water, or their fiber snacks.
There are certain points you
receive for drinking 64 oz water, for eating 24 oz of fiber & this year we added things such as 15 minutes of meditation,
flossing teeth, those types of things that improve the overall wellness of an individual, explains another worker.
The team w/ the most points
at the end of the week wins a simple, but rewarding & motivational prize. It's that motivation that has had a lasting
impact on most, if not all of the team members.
This wellness plan is not
on an 8 to 5 schedule w/ several team members taking their healthier lifestyle message home, too.
Now the workers want more
people to join them on their wellness journey. One thing these employees want to get across is that you don't have to spend
a lot of money to get on a healthier lifestyle plan.
They say it can start w/ a
church group, some friends, or even your family but overall the idea is to just get started.
An Ounce of Prevention:
Adhering to a regular exercise program
can help eliminate other known risk factors.
Exercise tends to:
- Lower blood pressure.
- Help control weight.
- Increase levels of high-density lipoproteins (the
"good" cholesterol) in the blood.
- Help control diabetes.
- Lowers stress
- Benefits the cardiovascular system
- Enhances a person's sense
of well-being
- Improves muscle tone &
flexibility
- Provides more energy
- Helps people give up smoking
- Possibly increases longevity. There's a decidedly lower death rate among the elderly who exercise.
Pick your Poison Folks, but be sure it includes:
"AEROBIC EXERCISE"
Aerobic exercise
is the form of exercise that promotes cardiovascular fitness. During any exertion, muscles work by converting fuel to energy.
Aerobic exercises
include those such as:
- Brisk walking
- Running or jogging
- Bicycling
- Swimming
- Skating
- Jumping rope
or any exercise
where your exertion is sustained long enough to require the heart & cardiovascular system to fuel your muscles w/oxygen.
Oxygen makes the heart work harder. Since the heart itself is a muscle, this added exertion makes it more efficient &
better conditioned.
 
But what about Anaerobic Exercise?
In anaerobic
exercise, the muscles are able to provide the necessary energy through a chemical process that does not involve oxygen. Anaerobic
exercises include:
- Bowling
- Golf
- Weight lifting
- Doubles tennis
- Volleyball
Although some of
these sports may seem strenuous, the activity level is not upheld long enough to make the exercise aerobic. Anaerobic sports
& activities are also valuable because they promote strength, endurance, flexibility, or physical skill - a combination
of coordination, agility, & speed.
WHAT DOES IT TAKE TO FORM A FITNESS PROGRAM
?
A cardiovascular fitness program should be flexible, start out gradually
& tailored to your individual needs. If you believe that you need help, find a fitness expert (more about that
later). The three key factors in designing a program are:
-
Intensity
-
Duration
-
Frequency
of exercise.
Cardiovascular conditioning requires a sustained effort for at least
30 minutes per day, 3 days per week w/your heart rate w/in its "target zone."
This zone is between
70 & 85 % of your maximum heart rate or the maximum times your pulse can beat in one minute.
Maximum heart rate is calculated by subtracting your age from 220.
(For example, a 40-year-old's maximum heart rate is 180. The target zone is between 70 & 85 % of the maximum
heart rate, in this example, 126 to 153 beats per minute.)
Safety First & Always......
Exercise below 70 % of the maximum heart rate gives the heart & lungs
little conditioning; anything above 85 % is dangerous. If you're beginning an exercise program, start at approximately 70
%, slowly increasing to 85 % as your conditioning improves. If you haven't been exercising regularly, be careful to raise
your heart rate gradually; it may take SEVERAL MONTHS to raise it above 70%.
A simple way to determine if you're reaching your target zone is to take your
pulse immediately after exercise. Simply place 2 or 3 fingers lightly over the carotid artery, located on the left & right
sides of your Adam's apple, count the pulse for 10 seconds, & multiply by 6. If the pulse is below the target zone, increase
the rate of exercise; if above, reduce it. Check your pulse rate once a week during the first 3 months of exercising &
periodically thereafter.
Another way to
assess whether you are meeting your target zone while exercising is to rate your condition on a "perceived exertion"
scale of 1 to 10, in which 1 represents "not-at-all fatigued" & 10 signifies "extremely fatigued." While exercising, you
should reach level 7 or 8.
As Americans over 65 have
become more active, the number of sports-related injuries in this age group has mushroomed, according to the U.S. Consumer
Product Safety Commission in Washington, D.C. Approximately 53,000 are injured in sporting accidents each year, greater than
50% more than a decade ago. Bicycling, calisthenics & weight lifting, golfing, snow skiing & fishing were the 5 most
common injury-causing activities.
Here are 7 ways you can prevent injuries
when you're participating in activities, according to Maria A. Fiatarone Singh, M.D., associate professor of nutrition at
Tufts University & a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts in Boston.
- Always wear appropriate safety gear. If you bike, always wear a helmet. Wear the appropriate shoes for each sport. A podiatrist or a trained clerk at a local
sports specialty shop may be able to give you footwear recommendations. If you have diabetes, hardening of the arteries, or
any loss of sensation in your foot, you're at higher risk for foot injuries & ulcerations during repetitive impact activities
such as walking.
- Warm up before you
exercise. Slowly walk, stretch, swing your arms, or do the same exercise movement
that you're about to do (such as pedaling on a bike without resistance) for a couple of
minutes before you increase your pace or add resistance.
What you're trying to do is
increase the temperature of the muscle you're about to use, so the muscle is less likely to be torn or injured during the
workout. Warming up also gradually increases your heart rate so that it doesn't suddenly jump to very high levels.
- Follow the 10% rule. Never
increase your routine more than 10% a week. So if you walk a mile a day this week, for instance, walk no more than 1.1 miles
a day next week.
- Try not to do the same routine 2
days in a row. You'll be less likely to injure overtaxed muscles & joints. If you lift weights today, take a walk
or swim tomorrow.
- If you work out on exercise equipment
like a rowing machine, be sure to read the instructions carefully before you start. If necessary, ask a qualified fitness
instructor for help.
- Check treadmills & other exercise
equipment before using them, to ensure that they're in good working order.
- Avoid exercising in extreme heat
or humidity. When you do work out, make sure you drink enough fluids before & during exercise to prevent dehydration.
Unless you're biking or running a marathon, 1 to 2 glasses of water or juice should be sufficient for most exercise sessions.
Increase this amount if it is extremely hot or humid.
- Be careful if you take diuretics
or have just had a fever, vomiting, or diarrhea, as you may be starting from a dehydrated state & be more susceptible
to heatstroke.
- Dont use caffeine-containing
beverages or alcohol to replace fluids, as these drinks cause you to urinate. There's no need for special sports drinks.
Although they are absorbed a little faster, their benefit is lost to all but high-level athletic performers.
"We now have evidence to support the claim that
exercise is related to positive mental health as indicated by relief in sympotoms of depression and anxiety."
Daniel M. Landers
ARIZONA STATE
UNIVERSITY
Stand up straight & take a
deep breath. Now lower yourself slowly back into your chair. Repeat 5 times. Then reach your arms above
your head, breathe, stretch & ask yourself how you feel. Chances are that you'll feel a little bit better.
Walk Wisely
Healthy
tips for exercising by getting your feet moving
SUNDAY,
Oct. 19 (HealthDayNews)Walking is a fun, easy & inexpensive way to get fit.
But you need to pay attention to your posture
& movement while you walk or you may be doing yourself more harm than good, says an article in the October issue of the
Mayo Clinic Health Letter.
The article offers the following tips for better
walking:
- Hold your head high. Keep your chin parallel
to the ground & avoid jutting your head forward, which can place strain on your neck.
- Keep your neck, shoulders, back & hands
relaxed while you walk. Hold your shoulders back & down. Don't hunch or shrug. Let your arms swing, with a slight bend
to each elbow. Don't clench your fists.
- Gently tighten stomach muscles. Move your navel
toward your spine. This keeps the abdominal muscles tight & your back straight.
- Tread softly. Roll your feet from heel toe
as you walk. Avoid crashing your heels to the ground as you move.
More information
Here's where you can learn more about the health
benefits of walking.
Robert Preidt
Exercise & Men....
Strength Training Pumps Up Seniors Study finds it combats loss of muscle mass in older adults
SATURDAY, Oct. 18 (HealthDayNews) Lifting
weights & other kinds of strength training help older adults fight the loss of muscle
mass & strength & the resulting physical disability & frailty.
But it's not clear whether
strength training helps keep older adults healthier & alive longer, says a study in
a recent issue of the American Journal of Preventive Medicine.
A Tufts University researcher
reviewed 17 studies about strength training in older adults & found some definite blessings.
"The benefits of strength training include increased muscle & bone mass, muscle strength, flexibility, dynamic balance, self-confidence & self-esteem," says Miriam E. Nelson, Friedman School of Nutrition Science & Policy at Tufts, says in a prepared statement.
"Strength training also helps
reduce the symptoms of various chronic diseases such as arthritis, depression, type 2 diabetes, osteoporosis, sleep disorders & heart disease & when combined w/balance
training, reduces falls," Nelson says.
But her study says there's
no clear evidence on whether the benefits of strength training can actually delay the onset of disability, or on how such
training helps avert chronic diseases or their symptoms in older adults.
She also notes questions remain
about appropriate frequency & intensity of strength training for older adults. The American
College of Sports Medicine recommends 2 to 3 days a week of strength training, a schedule
that Nelson says is appropriate for the elderly.
"The key challenges as this field of exercise science moves forward are to best identify the most appropriate strength-training
recommendations for older adults & to greatly increase the access to safe & effective programs in a variety of settings,"
Nelson says.
More information
Here's where you can learn more about exercise for seniors.
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