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Take A Hike

Many people spend hours and hours in the gym because they believe that this is best way to get into shape. To a certain extent it is, however, there are a number of reasons why you may want to incorporate hiking or walking into your exercise regime. Let’s take a little look at a few of these reasons.As you can probably guess, hiking and walking are cardiovascular exercises. This means that this exercise gets your heart pumping and your lungs working. As a result, it will have a much greater effect on reducing heart disease and the chance of heart attacks. You will not get this same sort of benefit by weight lifting alone.

Walking is also fantastic for relieving stress. If you choose to walk in a beautiful area, you won’t even know that you are exercising! Walking is well known for releasing some of the ‘feel good’ chemicals such as adrenaline and endorphins. These help to boost your happiness levels, and of course make you feel less stressed. When you’re feeling over worked and stressed out walking can help clear your head while at the same time incorporate exercise into your busy day.

It can also be a social activity. You can go out walking with your friends and use that time exercising to catch up and trade stories. Just like running clubs you can also find walking or hiking clubs in your area. Joining these clubs is a great way to meet new people and improve your health. When you combine exercise with social activities it keeps you motivated to carry on with your exercise program.

I know I have already mentioned some of the benefits that hiking can bring, but let’s take a little look at them in even greater depth:

  • Improved Cardiovascular System, for example, your blood will flow better, heart will work more efficiently and your lungs as well. In short, you will be much fitter.
  • Improved Muscles. Hiking is great for building up the muscles, and is a fantastic break from the gym. You won’t be putting your muscles under too much of a strain either.
  • Combats various problems with the body. For example, the chance of type 2 diabetes, high blood pressure and high cholesterol.
    <li.One of the best methods for weight loss. In just an hour you can burn 370 calories, not a lot compared to some activities, but it won't really feel like a 'workout' and is a great starting point for people who haven't exercised before.

  • Great for sleeping better. Studies have shown that those who regularly engage in hiking tend to sleep better at night.

In order to feel the benefits of hiking or walking you don’t really need to devote much time to it. All that is required is around 30 minutes a day for five days of the week. Surely you can manage that amount of time? Trust me, incorporating hiking into your exercise regime could perhaps be one of the best decisions that you have ever made.

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Workout Smarter

A lot of people at the gym feel they are putting maximum effort into their workouts but aren’t getting the results they were hoping for. The main reason for this is that they are not working out efficiently. In this article we are going to take a little look at how you can get the most out of your workout sessions, so you can achieve your fitness goals faster.Many people who are attempting to lose weight by cardiovascular exercises go about it the wrong way. They attempt to push their body to the max. What ends up happening is that they can’t maintain that level for long enough. In order to get the weight loss benefits you have to keep your heart rate at an elevated level, but not at max, for at least 30 minutes. Instead, you should slow down the pace to something which you are comfortable with and are able to do for longer periods of time. This is one of the most efficient ways of losing weight and building up your fitness levels. Once you’ve increased your fitness levels and have lost any excess weight you may be ready to move into higher intensity workouts. High intensity workouts should be done under supervision because when intensity is increase often form decreases and there is a greater chance for injury.

One tip for your cardiovascular exercises is to try to incorporate interval training. This is where you work out at a slower pace to begin with, then you do a quick burst of high intensity work out, and then return to a slower pace. You do this for set time limits. This is an incredibly effective way of working out, and you will most likely be able to go for long periods of time. This type of training is going to be of particular benefit to runners.

Did you know that strength training exercises can also help improve your workout sessions? For example, a short strength workout can burn off many more calories than a longer cardiovascular workout. This is because muscle tissues are used which require more energy to work than any other tissue in your body. There are plenty of easy to follow strength workouts which you can incorporate into your regime. Remember, strength training doesn’t necessarily mean you are going to get big and bulky. In fact, this only happens if you continuously push yourself over the edge and vastly increase your protein intake. Of course, for the most efficient workouts you will want to combine strength with cardio training. You may also want to look into ‘super sets’ which pack more into your workout in a shorter space of time.

One of the biggest tips I can offer for training more efficiently is to go in with a training plan. Know exactly what you are going to do and when, and stick to it! Start by choosing your fitness goal and work out a regime, with the help from a Trainer. Once you’ve reached that goal you can set another goal and adapt your workouts to reach that goal. Going in with a plan will keep you focused and bring purpose to your exercise routine.

There are many ways to train more efficiently and effectively. Fitness Trainers and Fitness Consultants have the knowledge to help you achieve your goals safely without injury. Use them to improve your workout routines.

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Your Genetic Match

People have various interpretations of what a perfect match is. Some think it’s someone with whom they’re attracted to sexually. Some think it’s someone who makes their heart pound. Some think it’s someone they like spending time with. All of those things are true of your perfect match, but it’s a lot more than that. You’ll be compatible in a number of ways and that will make your relationship all the better. But could science help you find your perfect match?

Recently, a company stated DNA tests may help you find a match. What’s on your checklist? Tall, dark, comical, wealthy, brains or brawn? The answer to true love could be in your genes. A Genetic test claims to measure how compatible two people are by comparing their immune system genes.

Single and 35, Angie Paradiso has gone on plenty of dates and is on a mission to find her perfect match. She agreed to put it to the test with her current flame, Stewart. After a series of measures, such as level of attraction, proportion of attraction and even the probability of a successful pregnancy, Angie and Stewart scored an overall 80% in compatibility.

According to experts, our bodies feel the variations between our immune systems and other people’s immune systems, and we are naturally attracted to people with genes that vary to our own. The biological reason for that is more gene diversity ensures better resistance to disease, which is another way of saying opposites really do attract.

DNA in the human body is likened to the magnetic poles. Mutual attraction when finding a partner, and if there is a sense of compatibility, a strong attraction to each other. One study shows that females who are genetically similar to their partners reported that they were less satisfied sexually and sought more new sex partners than women who had greater dissimilarity with their partners… while another study shows that romantic love deflects attention away from potential new partners, perhaps indicating that non-genetic conditions can trump genetic ones.

That means that when we were teenagers and we said things like, “I can’t help who I like,” we were right. DNA can do more then determine who your parents are and aren’t. DNA can tell scientist who your soul mate is and isn’t? Why choose anyone? Why not revert to previous times, only now pre-arranged marriage is just a cheek swab away.

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Do We Have Any Volunteers?

Volunteering is a way to help individuals and society in need. Volunteer work is becoming well-known and more popular in last 5 – 7 years or so. A growing number of people are joining such programs and there are people who are doing it year after yea.r Some people stick with the same organization while others try something new each year. People can start volunteering from really young age at their home, in their classroom or for the community where they are living. There are also many opportunities for individuals, families, schools or companies to volunteer abroad.

While volunteering, you will experience different situations and may be out of your comfort zone. This can lead to eye opening experiences and life altering moments. Volunteering can change the way you view others and will give you memorable moments to cherish for the rest of your life.

Students are becoming more aware of people and communities in need and are more willing to offer help where they can. Some schools and school boards are making it mandatory for students to volunteer in order to complete their diploma. Helping out those in need not only teaches young people values and appreciation but can also help improve their relationships and attitude towards others. The effect of volunteering on volunteers and communities alike is hugely positive and is a feeling that many cannot put into words.

Volunteer work has numerous benefits for volunteers such as:

  • Having a great feeling of objective and of fulfillment;
  • Getting to know new people and establishing new friendships with them
  • Getting to acquaint ones’ self with various societies and lifestyles
  • Learning new and exciting skills
  • Getting to see and experience the world first hand

The numbers of volunteers are growing day by day as the experience is very satisfying and people are inspired to join such volunteer opportunities. There is a strong desire in today’s society to volunteer or help others in any way possible. This is spurred on by the large number of celebrities who are setting a good example through their own volunteer or charity projects.

Volunteer opportunities are available both in long and short term time spans so you don’t have to worry about not being able to give enough time to such programs.

Most of the programs run throughout the year so you are able to plan well in advance and also talk to your family members and friends about it. There’s no reason to volunteer other than the smile you can bring to someone less fortunate than yourself, but people are motivated to volunteer by different things. For some it’s tradition, others it’s the journey and others still it’s the joy of giving. The list of reasons could be different for different volunteers around the globe but the outcome is always fruitful and rewarding no matter with what intentions.

Benefits of being volunteer include a improving to your resume, by showing future employers that you obtain the skills to problem solve and help others. Volunteering also teaches you patience and acceptance and can help with your social skills. You can also develop friendships that will last a lifetime.

When becoming a volunteer one must always be ready for hard work and adverse situations. They may see things that they’re not used to in their daily life. Volunteers need to have an open mind and an optimistic outlook to make a difference and never let your fears to take over. Volunteering will be a memorable experience for life. You can also bring your family members along with you on this life changing experience. Organizations do provide program locations and accommodations for those who are travelling with family members or their friends. That way you can stay close to your loved ones while at the same time making a difference to the lives of others.

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Leave a Legacy

I’m sure anyone would like to leave a legacy. After all, who wouldn’t like to be remembered or revered? Leaving a legacy is to live a life for people to respect, look back on, applaud and approve of. Do you feel you have a sense or purpose on this world? Majority of people don’t, and that’s fine, but it’s the people of the world who feel they do have a purpose and execute it that are remembered. Although you won’t live forever, rest assured your legacy will. You don’t have to rule a mass empire like Julius Caesar or lead a country to independence without violence such as what Mahatmas Gandhi achieved in India, however. Leaving a legacy can come much closer to home.

Think of your children, it’s important for parents to set an example. You can leave a legacy of respect. Teaching them to respect their elders, treat others like they would like to be treated and to be overall good people is a great way to leave a legacy.

Another way to leave a legacy for others, is to be an optimist. Being optimistic around others inspires people to work harder, to make the impossible seem possible. If you perform to the best of your ability every day, your peers and everyone else around you are more likely to also. One of the greatest legacies is your life, and you only get one shot, so don’t waste it.

Offering encouragement is also a great way to be remembered. Think of a time you have been in a tough situation and someone has helped you through it, sticks in your memory, right? Lifting people up with encouragement will leave a lasting positive legacy, however putting someone down, can have the same affect, but in a negative light. Someone can look back ten years and remember the discouragement you offered, just as easy as they can if you offered encouragement. Which of the two would you like to be remembered for?

The final way to leave a legacy is through love. My friend’s partner sadly passed away unexpectedly. In their last few days together, they had a massive argument, but this isn’t what he dwells on. What he does remember however is that she was always there for him, in times of need and he knew she always had an undying love for me. Sure she wasn’t perfect, no one is, but she did leave her legacy of love upon my friend, which he will always be grateful for.

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Your backside is usually a point of fascination for the opposite sex and most likely, you have your your share of self-examination in a new pair of jeans. It is practically a worldwide activity and if you need to attract, you need to develop well-rounded buttocks by having a good set of glute exercises. There is such a great demand for glute exercises and moves that entire magazines have been dedicated to them. Glute moves are what everyone is crying out for. The gluteus maximus or glutes for short is the bum muscle. It is also the largest muscle in the body. Everyone wants a ‘toned’ bum but not many people know really how to work the glues. What moves are readily available for improving your glutes?

Forget about your long cardio workouts because they don’t do too much for muscle growth. Intensity and resistance are what makes the muscles grow. Brisk walking on a treadmill with incline to add some resistance is a great way to work out your butt muscles. If running on a treadmill has been your classic cardio workout then you can modify it with high intensity interval training.

Instead of light running for 30-60 minutes, you have to run in intervals that range from 5-10 minutes of jogging, and sprinting from 30-60 seconds. After sprinting slow down to a walking speed and slowly boost your intensity until you reach sprinting speed again.

Exercises to Improve Your Glutes

  • Glute Kickback – This is a good starting place for glute exercise and you’re able to do utilizing solely your body weight.
  • Sideway Squats – This is a variance of the squat which I find effective during my workouts. What you do is stand with both feet close together, take a big step to the right with your right leg and squat down, bending both knees together. As you rise, bring your left foot over to stand next to your right. Repeat the exercise but this time take a big step to your left with that leg. You can hold a dumbbell in both hands at the front of your body to add resistance to this exercise.
  • Swiss Ball Squats – This sort of squat is carried out with a Swiss ball against your back and against the wall. As you squat the Swiss ball will roll down with you against the wall. This is also a wonderful variation if you are a beginner.
  • Flutter Kicks – Favored by females since it involves no weight lifting, this kind of activity is a fantastic way to start building your glutes. You’ll find it an excellent option for beginners as you only work with your weight however that is no reason to underestimate it. The major muscles usually tend to fatigue very quickly therefore you will end up in sweats if you execute a couple of sets!
  • Backward lunges – This is an outstanding lower body exercise and it works your legs completely, not just your glutes. To do a backward lunge, all you need to do is to stand straight with both feet close together, take a step back with one leg and bend your front knee to a 90 degree angle. Your body should remain upright so you descend toward the ground with your back straight and eyes looking forward. You can keep your arms straight at your side, or place them on your hips.

Add in glute moves to your workout program 2 to 3 times a week for best results. Make sure that you adapt your nutrition with your muscle growth plan.

Your body needs food and calories so it can grow and low calorie diet will only have negative effect, and your muscles will start shrinking. The key to creating a backside you can be proud to show-off is consistency. You probably won’t create an award-winning butt in a week, but with consistent effort and determination, you should see some fantastic results within a month or two.

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Variety in Program

If you think back to your last few weeks or even days of workouts and the exercises you performed, do you find yourself performing the same exercises over and over, week after week? Our bodies are extremely adaptive to all physical conditions and stress, and it always tries to expend the least amount of energy to perform any physical activity. It will build the bare minimum amount muscles needed to allow you to perform any repetitive exercise that you do week after week.Our bodies are our temples. It is the only thing we truly own during our lives. And if we don’t take care of it, we will pay a large price for it, there is no doubt regarding that. Fitness is an essential part of properly caring for our bodies.

With our busy schedules sometimes it seems hard enough to eat properly or get enough sleep, let alone fit in an exercise regime. Poor health has become synonymous with modern living and it is understandable that people cannot find sufficient time for working out. Nevertheless, it is very important that we make some time for physical activity and it’s even more important to add variety into your fitness routines.

Variety is essential in a fitness program because it allows for your body to be challenged on a consistent basis and to get over a plateau. A plateau occurs when the body has become accustom or used to doing the same repeated exercises again and again. To overcome a plateau the combination of new exercises and placing new demands on the body will improve the intensity in addition to promoting new muscle mass growth.

Change the activity
Many activities can be used to change your aerobic, muscle-conditioning, and overall flexibility plans. If you are getting bored with walking, try swimming or an aerobics course. If you are bored with your muscle-strengthening exercises, try doing more gardening instead. Or try using various weight equipment or hand weights for unique exercise. Try some of these exercises below to add wide variety, and break your normal routine to develop more muscle mass.

  • Weighted Dips: Using your body weight to do dips may not be enough to promote muscle growth. Use a weight attachment belt and add some heavy weights to your regular dips. Start off adding 10 to 25% of your body weight – you should aim to add enough weight that allows you to only do 4 to 6 repetitions.
  • Dead Lifts: Dead lifts are an additional exercise that works wonders to build more muscle and strength. Add them to your routine, if you’re not already doing them. Rather than the regular lat pull downs or seated rows, dead lifts will work the rest of the your body along with your back.
  • Front Squats: How frequently do you see anyone do front squats? I bet seldom, and if you’re not doing them, then you’re missing out on one of the best exercises for quad development. The main difference between squats and front squats is that the barbell is resting on your front shoulders instead on your back.

Differ the time
Do your exercises at different times and for different quantities of time. If you become bored with your noon walk, try working out in the early morning or after work or school. Instead of doing one 30-minute session, do a few 15-minute sessions.

Vary the location
Try a new route for walking or biking or even a diverse room for your exercises or stretching. By having several options, you can pick one that suits your feeling or routine.

Variety is necessary for psychological and physical development. The mind needs variety in motion and any fitness class. Boredom often happens when people lose interest in exercise. Doing various programs is exciting and prevents boredom. The body also needs different exercises so it doesn’t adapt to the same stress placed on the muscles and bones.

Different systems of energy are also used when we move and therefore different exercises will change the pace of the heart. Multiplanar movements will stimulate all muscles evenly therefore decreasing injury risk. Make your fitness class fun but organized.

Stay motivated!! This may be the most important fitness tip of all. Nearly all people drop out of Fitness Programs and workouts over time. Do not fall victim to this! Keeping an eye of your goals is a way of staying with your program. Remember that motivation gets you started and routine keeps you going.

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Reduce Inflammation with Food

Foods wіth anti-inflammatory properties, such аs fruits, vegetables, whole grains аnd healthy fats, аrе known tо prevent оr hеlp treat symptoms оf conditions such аs arthritis, heart disease аnd certain forms оf cancer. Since foods thаt hеlp alleviate inflammation аrе аlsо rich іn nutrients, а diet based upon thеm cаn improve your health іn numerous waysFruits аnd vegetables contain phytonutrients—potent, plant-based nutrients thаt magnify thе positive effects оf vitamins аnd hеlp reduce inflammation. Natural health expert, Andrew Weil, M.D., suggests intake оf а variety оf colorful fruits, vegetables аnd mushrooms tо reap thе best protection frоm age-related inflammatory diseases, such аs arthritis, heart disease аnd cancer.

Foods such аs berries, tomatoes, oranges, tangerines, bananas, spinach, kale аnd mustard greens mаy prove particularly helpful іn alleviating inflammation, аs wеll аs strengthening thе immune system, аs thеy аrе dense іn disease-fighting antioxidants. Incorporate an assortment оf fresh, colorful fruits аnd vegetables into your diet оn а daily basis tо reap thе mоst anti-inflammatory benefits.

Whole grains, such аs oats, barley, bulgur, whole wheat, spelt, brown rice аnd wild rice mаy аlsо hеlp prevent оr reduce inflammation symptoms. Weil suggests avoiding refined оr processed grains, such аs thоsе found іn enriched breads, pastas, cereals аnd snack foods; аs such foods аrе known tо exacerbate pain аnd swelling associated wіth inflammation.

Replace thеsе foods wіth nutrient-rich whole grains аnd starchy vegetables, such аs sweet potato аnd squash, whіch provide valuable vitamins, minerals, antioxidants аnd dietary fiber—another important factor іn reducing inflammation.

Whole grains аnd starchy vegetables аrе аlsо low-glycemic, meaning thеy hаvе а mild effect оn blood sugar levels. Fоr thіs reason, consuming such foods regularly cаn hеlp yоu maintain proper energy, manage your appetite аnd prevent blood sugar imbalances іn thоsе wіth conditions such аs diabetes. Consume а variety оf whole grains аnd starchy vegetables routinely fоr optimum results.

Fatty fish, such аs salmon, anchovies, sardines, trout аnd mackerel, provide thе body wіth omega-3 fatty acids—essential fats thе body cannot produce оn its own. Omega-3 fats аrе аlsо associated wіth reduced inflammation аnd improved cardiovascular health. An effective anti-inflammatory diet іs devoid оf meat, dairy products, butter аnd margarine—foods known tо increase inflammation. Instead, seek fats аnd protein frоm nuts, seeds аnd fatty fish. If yоu dо nоt consume fatty fish regularly, seek omega-3 fats іn оthеr available sources, whіch include ground flax seeds, flax seed oil, walnuts, walnut oil аnd canola oil. Incorporate modest amounts оf healthy fat into mоst meals аnd snacks, аs thеy aid іn nutrient-absorption. A variety оf nuts, seeds аnd fish іs recommended, consumed оn а consistent basis, fоr best results.

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Cutting Out the Sugar

There are many ways that you can cut down sugar from your diet. Eating less sugar can be very difficult and you really have to be dedicated in order to lose weight. Some tips are provided below and you should follow them carefully in order to start cutting down all those calories.

  • Eating less sugar means cutting down on your sugar intake. This does not mean that you have to stop eating everything that has sugar in it. You can start off slowly by taking out sugar from your coffee. The more sugar you eat chances are the more you will want it. You should gradually stop eating cakes, cookies and start eating healthy foods.
  • Start checking nutrition labels on everything so that you can understand how much fat is present in the item that you are about to eat. This will help you easily cut sugar from your diet.
  • If you are eating something with sugar, then you should eat half of it today and then save the rest for another day. This will help you immensely because you did not eat the entire thing in a day.

    Substitute refined sugar with other healthier options like honey, Stevia or other natural sweeteners but remember these types of sweeteners should also be used in moderation.

  • An easy way to cut sugar from your diet is by not buying anything that has sugar in it. You should get rid of those cookies, ice cream boxes, and cakes when you go on a diet.
  • You should also start establishing rules such as if you are having dessert after lunch, and then you will not eat dessert after dinner. You can reward yourself every now and then but do not cheat with your diet because this way you will never lose those pounds.
  • Eating less sugar means that you should stop buying canned vegetables, juices, and fruits. You should start buying fresh things so that you can become a leaner and healthier person.

Eating less sugar is not that hard and you just have to know your limits. You do not have to cut out sugar from your diet completely because you need sugars to survive. You can eat sugar every now and then but just make sure that you do not overeat. You should know when to stop eating so that you do not take in too much sugar. Follow these tips and make your diet a successful one.

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At Ease Soldier

Exceeding the demands of duty can inflame stress and increase your risk for burnout. Taking time to relax and regroup is not a luxury-it’s an essential part of a balanced life.It’s a contemporary cliché-the classic tale of the star performer who begins with a bang and ends with a fizzle, all that high energy and enthusiasm simply fading away.

Burnout, the feeling of being emotionally, physically and psychologically depleted, may pose a real risk, particularly to overachieving types with unrealistic goals, or people in the helping professions-medicine, teaching, social services etc.

Imbalance is usually at the heart of burnout. Sufferers typically make unreasonable investments of time, commitment and focus on career to the detriment of their personal lives and development. Problems on the job can exacerbate matters. A lack of autonomy or control, the inability to make decisions, an abusive boss or difficult colleagues, too much work and too many hours spent working or a tedious unvarying routine may all be contributing to the accumulation of harmful stress.

Disillusionment can be a precipitating factor.

There are other influences to consider as well.

“Stressors can be internal, for example, illness, poor diet, lack of sleep, smoking, excessive alcohol, etc. or external and environmental such as overcrowding, weather, noise. Social stressors include unemployment, financial worries, relationship breakdowns. Some stress can be generated by our negative self talk,” says Catherine Madigan, of Melbourne, Australia, a clinical psychologist specializing in the treatment of anxiety disorders.

Burnout can produce a wide array of symptoms, she explains.

Sleep disturbances-difficulty falling and staying asleep and feeling unrefreshed despite hours of rest-are common. Muscle tension is typical and frequently localized to the neck, shoulders and back. Uncharacteristic cynicism and bouts of impatience and irritability can signal burnout. Other symptoms include manifestations of anxiety-sweating, shaking, nausea, diarrhea, headaches, dizziness, lightheadedness, faintness, heart palpitations, chest pain, racing heartbeat and tingling in the extremities.

Feelings of disillusionment and despair, accompanied by a total absence of joy and humor, can contribute to a generalized sense of meaninglessness, the crushing hallmark of burnout.

It’s also not unusual for job performance to decline along with professional and personal relationships as sufferers withdraw emotionally and appear indifferent to family, friends and colleagues.

“If people do not engage in stress management they may find that they end up clinically depressed or developing an anxiety disorder such as panic attacks. They may also end up abusing drugs and alcohol,” comments Madigan.

Treatment requires recognition-it’s important to acknowledge that circumstances have conspired to overwhelm you-and time. You must be willing to acknowledge your complicity in burning out and establish new parameters establishing a proper balance between your work life and your personal life. Self-regulation is paramount.

Take steps to introduce a proper diet, adequate rest and recreation and exercise into your daily life. Turn off your cellphone. Stop compulsively checking email. Take time off. Limit social engagements unconnected to pleasure. Develop interests that will increase your experience of the natural world, which can be highly restorative.

Failure to acknowledge the debilitating effects of burnout may result in physical or mental breakdown, prolonged episodes of depression or even disease.

If You’re Feeling the Heat:

Some recommendations from Catherine Madigan for preventing or treating the symptoms of burnout:

  • Stress management is anti-burnout. Regular aerobic exercise is great for stress relief. Exercise can be as simple as a brisk 30-minute walk. Other options include: cycling, jogging, squash etc.
  • Avoid substances, which can increase anxiety, including caffeinated drinks such as tea, coffee and soda.
  • Stop smoking or cut back.
  • Alcohol is a depressant, lowers your “people mood” and can actually increase your feelings of anxiety within hours of having a drink.
  • Experiment with relaxation techniques such as slow breathing and progressive muscle relaxation.

Being fully engaged in all aspects of your life-and that includes time set aside to relax in a lounge chair and read a good book-will significantly reduce your risk of going down in flames.

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