The John Tesh Blog

Your ultimate health checklist

Everything you need to know in 10 steps?  We're big fans of Dr. Oz on the radio show, and his ultimate health checklist is bound to get you thinking!  Dr. Oz says that the first key is to find the right doctor for you, which you can get some help with by checking out The American Medical Association's Doctor Finder.

During your first visit, there are key questions to consider. "When you go to their office, do the other patients … look like you? Are they board certified? Do they get along with the staff?" Dr. Oz says. "If you get along with them, that person becomes your health coach. Because, remember, the word 'doctor' means 'teacher,' so it's a two-way street. If you come up with the right person, you're on the right path."

Even if you're one of 50 million Americans without health insurance, Dr. Oz says it's important to take this step. "There are free clinics. There are community health plans. If you really don't have enough money to afford a doctor, usually you'll qualify for Medicaid," he says. "But … I don't want to let people off the hook either. Half the people in America who don't have health insurance have some money. They just make the economic decision to not buy it because it's so expensive."

To make your diet more healthy, Dr. Oz says to remember his "rule of fives." Look at the labels of the foods you eat. If you see one of these five ingredients listed as one of the first five things used to make it, don't eat it.

High fructose corn syrup
"We most commonly get this in soft drinks," Dr. Oz says. "It's an inexpensive sugar, which means we're getting a lot of it in our diet."

Sugar
Dr. Oz says when you eat sweets, your brain receives schizophrenic messages. "It says: 'I got calories, but I didn't get any nutrients,'" he says. Your body will keep craving food until it gets those nutrients.

"Enriched"
Also watch out for products made with "enriched" flour, like white bread. "Why would they take bread and have to enrich it? Because they take all the important vitamins out of it, and they sprinkle just a little bit back in there," Dr. Oz says.

Trans fat
Also known as hydrogenated fat, these are fats that were once in liquid form but have hydrogen added to make them solid at room temperature. "It extends the shelf life of the product," Dr. Oz says. "But it shortens the human life."

Saturated fats
These fats come from four-legged animals like pigs and cows.

Instead?

Dr. Oz suggests starting with foods that don't need a label, like fresh fruits and vegetables. "If they're coming out of the ground looking the way they look when you eat them, they're good for you in general," he says.

Antioxidants
You should also fill your grocery cart with items that are high in antioxidants, such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes. "Whatever has that deep color like a blueberry, you know it's rich in antioxidants," he says. Try to eat five to seven servings of these foods every day.

Omega-3 Fats
Increase your intake of omega-3 fats to 3 grams a day. "Remember, 80 percent of our brain is fat," Dr. Oz says. "We need to have the right kinds of fats in our body to make sure our brain is the most resilient to stress and can learn the fastest." Some good sources include ground flaxseeds, walnuts, salmon, scallops, soybeans and squash.

Fiber
Dr. Oz says the average American gets about 12 grams of fiber a day, but he recommends double that amount. Oatmeal, 100 percent whole grain bread, lentils, pine nuts, peas and raspberries are all great sources of this nutrient.

Olive Oil
The last item to add to your shopping list is virgin or extra-virgin olive oil. Ideally, Dr. Oz says you should consume about a tablespoon every day. One nutritious—and delicious—way to eat olive oil is with tomatoes, made into a pasta sauce. "If you get that into your diet a couple times a week, you're getting these nutrients naturally."

If you need more nutrients beyond your daily diet? Let's look to vitamins.

With so many variations to choose from, how do you what vitamin is right for you?

If you're a young, premenopausal woman, Dr. Oz says to look for a multivitamin that contains iron. "If you're menstruating, you'll need the iron to make new red blood cells," he says. "And you don't want more than 5,000 units of vitamin A."

If you're a postmenopausal woman or a man, Dr. Oz suggests a multivitamin without iron and no more than 2,500 units of vitamin A. "You don't need the iron, because you're not bleeding every month," he says.

Before you add this step to your daily routine, consult with your doctor. Dr. Oz says people who are taking medication to lower their cholesterol may need a different dosage.

And the rest:

Waist Size
Suck in and measure your waist at your belly button. It should ideally be less than half your height—about 40 inches for men, 37 inches for women.

Blood Pressure
The ideal blood pressure is approximately 115 over 75. "If the systolic or first number is 140 or above or if your diastolic or second number is 90 or more, alert your doctor," he says.

Cholesterol
This ratio is the third number you need to know. "You want your LDL, or lousy cholesterol, to be less than 100," Dr. Oz says. "You want your HDL, or healthy cholesterol, to be greater than 40."

Resting Heart Rate
Take your pulse when you get out of bed in the morning and strive to get it as close to 60 as possible.

Blood Sugar
A simple finger stick can help you discover your blood sugar levels. "When your blood sugar is high, it's like if I take [a] glass and crack it on the ground and take the glass shards and scrape the insides of your arteries," he says. "That's what those sugar molecules do inside of you."

Vitamin D
You should also know your vitamin D levels—more Americans are deficient in vitamin D than any other vitamin. Vitamin D can help a person prevent cancer, heart disease, multiple sclerosis, diabetes, autoimmune ailments and thyroid problems. You can get enough through 15 minutes a day of sun exposure during the summer or a daily vitamin D supplement with 1,000 units.

C-Reactive Protein
This is a way to tell if your body is full of inflammation and irritation. "If you've got gingivitis, prostatitis, vaginitis—if you've got any of these inflammations in your gut—they can elevate the C-reactive protein," he says. "C-reactive protein tells us how much of a battleground there is inside of you."

Thyroid Stimulating Hormone, or TSH
As Oprah learned the hard way in 2007. "If you have unexplained weight gain. If your hair has changed. If you don't have the get up and go. If your libido's off, the number one thing that we check is thyroid stimulating hormone," Dr. Oz says. "It tells us whether your thyroid gland is functioning normally."

Dr. Oz says a health advocate can be anyone—your spouse, child, relative or friend. "Bring someone who's actually going to pay attention and understands the process and takes notes," he says.

When you are under stress from doctors' diagnoses or are too sick to speak up for yourself, it's crucial to have someone helping you. "Get someone who you trust and make them your partner in this process."

Make sure you get an updated copy of your medical file before you leave the doctor's office. In case you need to see another physician, he or she will be able to make a diagnosis more quickly and accurately.

While this can be intimidating, Dr. Oz says you need to get over that intimidation. "Here is the reality. You want to know your family history. You want to know immunizations. You want to understand what your doctor's been thinking and doing with you," he says. "Because when you go to the next doctor, you don't want them being Columbo, trying to figure out what's going on with you. Why make it hard for them?"

First things first, Dr. Oz says everyone should get an annual checkup, see their dentist every six months and get an eye exam every two years.

The rest of your health test schedule depends on your age and gender. Check with your doctor to find out which tests you may need.

There are four main exercise goals you should be aiming to achieve this year.

Start Walking
Your goal is to get up to 10,000 steps a day, but Dr. Oz says it's okay to start by walking for 30 minutes a day. This will make for 3,000 steps. Get your steps in with a pedometer and simple changes like taking the stairs instead of the elevator. "Societies that have 10,000 steps under their belt every day don't have much under their belt," Dr. Oz says. "It's one of the best ways to stay thin."

Get Your Heart Rate Up
Besides walking, you need some more strenuous exercise as well. You should work out hard enough to be sweating for at least 60 minutes a week.

Flexibility
Stretch for at least five minutes a day. "If you're not flexible, you'll get hurt and you'll stop exercising," Dr. Oz says.

Strength Training
You need to do some kind of weight lifting or resistance training for at least 30 minutes a week. "If you don't rebuild those muscles, you get frail," Dr. Oz says. "And that's what aging is all about."

While steps 1 to 9 are important, you could lose all of the benefits if you skip sleep. "If you don't get sleep, you'll crave other things like carbohydrates," Dr. Oz says.

7-8 hours a day is what most healthy people need. And while it's true that you can make up some of your sleep loss over the weekend, you're really talking about a short term solution...not so healthy if you're trying to make up for 10 lost hours of work week sleep every single weekend! If you are one of the 70 million Americans who don't get enough sleep, talk to your doctor first.  

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Don't have an hour to spend working out every day? That's okay.

Could this be your thinking? 1) Only epic workouts produce results, 2) you simply do not have time for epic, hour long or more workouts in any week you can imagine, and 3) the result is, you're just not able to do the work to get yourself in better physical condition. Has this thinking gotten you (nowhere) in the past?  May I ask you to...think again?  New research, here from Oprah.com, suggests that brief activity bursts can pay off big. Now that's pretty hopeful- even if you've got a mere 10 minutes to carve out of your day- that's wonderful!

20 minutes a week—Lower Your Stress

After reviewing the lifestyles of nearly 20,000 of their countrymen, British researchers found that 20 minutes a week of moderate activity (such as golfing, gardening, walking, or doing chores) was all it took to significantly reduce the risk of psychological distress.

70 minutes a week—Gain Endurance
Researchers at Ontario's McMaster University asked eight people to alternate 30-second sprints on a stationary bicycle with four minutes of rest. After doing four to seven intervals three times a week for two weeks, the sprinters posted big gains: On an endurance test in which the subjects pedaled until they got tired, they completed an average of 51 minutes, up from 26 minutes.

10 minutes a day—Get More Energy, Lift Your Mood
Researchers at Northern Arizona University asked 21 college students to rate their vigor, fatigue, and mood before—and shortly after—cycling for 10, 20, and 30 minutes. After 10 minutes on a stationary bike, their energy and mood improved considerably. The 20-minute workout provided only a tiny boost over the 10-minute lift; by 30 minutes, energy levels and mood had fallen slightly below the 10-minute peak.

65 minutes a week—Help Prevent Diabetes
The catch? The effort has to be intense. British researchers asked 16 exercisers to spin at full speed on a stationary bike for 30 seconds four to six times, with a four-minute rest between sprints. They did this regimen three times a week for two weeks. At the end of the trial, participants' insulin function had improved by 23 percent. (Enhancing insulin function can lower the risk of diabetes.)

The point I really hope you can find here, my friend, is that your physical fitness is, indeed, much like a savings account.  Deposits in, little by little, will have you seeing results. Money- more of it. Fitness- more of it. That's it.  I hope you can carve out 10 minutes for yourself this weekend- start making a deposit in the You Bank soon! And enjoy a great first weekend of Autumn!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Yoga at your desk = less stress.

Does your office have some "end of the week crazies" going on?  Don't let it get to you, even if you're feeling some work-load stress yourself, and guilty because here it is, the end of the week, and not a lick of exercise went under your belt.  No worries; instead, try a little yoga to carry you through to a much more relaxed end of the day!  In fact, twenty minutes a day of yoga and meditation performed at an employee's desk reduced stress and improved sleep, so say U.S. researchers.

Mindfulness-based stress reduction was established in 1979 to help Massachusetts hospital patients to heal, but it takes up one hour per day for eight weeks supplemented by lengthy weekly sessions and a full-day retreat.

Lead author Maryanna Klatt of The Ohio State University said a shorter version of the program geared for office workers was also effective.

Participants attended one-hour weekly group meetings during lunch and practiced 20 minutes of meditation and yoga per day at their desks, Klatt said.

The study, published in the journal Health Education & Behavior, found the perceived stress decreased by about 11 percent among the group that experienced the intervention. The study participants also reported that it took them less time to fall asleep, they had fewer sleep disturbances and they experienced less daytime dysfunction than did members of the non-intervention group, the study said.

So how can you start?  Oh, that's the easy part; from girlawhirl.com, here are some quick, easy, and oh-so-effective poses- no classroom required.  Let's go!

Goodbye Carpel Tunnel Wrist Release

What It Does: helps relieve carpal tunnel syndrome and tension in the wrists and palms.

How To Do It: extend the right arm straight out in front of you. With the left hand grasp the top of the right hand and gently press the right hand toward your chest keeping your right arm stretched forward. Hold for 5-8 breaths. Try to keep your spine lifted your chest open. Repeat with the left hand.

Stress-Free Forward Bend
What It Does: releases lower back and hip tension. Also stretches the back of the legs and helps relieve stress when the hip is higher then the heart.

How To Do It: Face away from your table or desk and bring your hips onto the edge of the table top. Step your feet apart, hip distance or wider, and bend your knees. Make sure you feel stable support from the table or desk behind you.

Take a full breath in and as you exhale bring your torso down toward the floor. With your hands, take hold of the opposite elbows and relax your head in between your upper arms. Take 8-10 breaths here. After breathing, slowly roll up to an upright position one vertebrae at a time.

Be a Friend to Your Feet and Back Stretch 


What It Does: helps relieve lower back and hip pain associated with sitting in an office chair for a prolonged period of time. Soothes the heels and feet after walking or wearing high heels or tight shoes.

How To Do It: Sit with spine straight in the middle of your chair, both feet on the floor. Bring your right ankle on top of your left knee and flex your right foot. Keep your foot flexed thru the whole stretch. Take a deep breath in and as you exhale slowly tilt your chest forward in the direction of your right foot. Hold for 8 breaths and close your eyes if you're comfortable. Switch sides.

Detox Spinal Twist
What It Does: Twisting detoxifies the body. It also helps relieve back pain and discomfort and helps relieve shoulder tension. This is great after a night out.  

How To Do It: Sit straight on your chair, both feet on the floor. Take a breath in and as you exhale twist your body to the right first. Bring your right hand behind you, hold the back or side of your chair and bring your left hand on to the right knee. Let your head follow. Hold for 5 breaths, come back to center and then repeat the same twist to the left.

Mid-Day Pick Me Up Seated Stretch
What It Does: Relieves carpal tunnel syndrome, expands the chest for more optimal breathing, and helps revive you mid-day when you might be feeling tired.

How To Do It: Sit up straight on your chair with both feet on the floor. Inhale both arms overhead and interlace your fingertips. Turn your palms toward the sky, keeping your fingers interlaced and breathe for 5 breaths. Think of length in the torso as you breathe and soften your front ribs, reaching for the sky. Repeat a few times a day as necessary.

Not in an office?  Adapt to wherever you are, and you'll end up getting a small workout in- and here you thought you wouldn't today!

Have a great weekend-

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Head-To-Toe Guide That'll Keep You Healthy As You Age

You can’t avoid getting older, but you can take care of your body so you don’t feel older. Here’s a head-to-toe guide that’ll help you stay healthy as you age, from CNN and Real Simple magazine:

• We’ll start with your brain. How can you keep it healthy? Exercise. Swedish researchers found that subjects who exercised at least 20 minutes two or more times a week at midlife reduced their risk of developing Alzheimer’s and other forms of dementia later in life by 60 percent.
• Let’s move on to your eyes. To keep those healthy: Eat more spinach. According to Emily Chew – who works at the National Eye Institute in Maryland – people who consume high levels of antioxidants have a reduced risk of macular degeneration, a disorder that leads to gradual vision loss. Spinach is rich in iron and antioxidants, including lutein – which helps maintain healthy eyes.
• What about keeping your heart healthy? High blood pressure is the number one  culprit when it comes to heart trouble. That’s the word from Dr. Michael F. Roizen, co-author of You: On a Diet. Your blood pressure’s got to be 115 over 75 – no higher.To lower yours, cut back on the salt. Research shows that reducing sodium intake by 300 milligrams a day - about two slices of cheddar cheese - can lower your blood pressure by two to four points. Triple that reduction and you triple the benefit.
• How can you protect your muscles as you get older? According to Dr. Roseann M. Lyle – professor of public health at Purdue University – if you’re sedentary, you’ll start losing strength after age 50 at a rate of 2% to 5% per decade! However, if you keep using your muscles – by doing activities like weight training – you can maintain strength and flexibility even into your 90s! So include weight training in your exercise plan.
• To keep your feet healthy, know this:  Your feet may change size as you get older – due to water retention or ligaments that relax. Badly fitting shoes can lead to problems like bunions and hammertoes. So measure your feet every year to make sure you’re wearing the right shoe size.

Start your head-to-toe regimen tomorrow morning with a long, gentle stretch, with a heart healthy breakfast, then snuggle your feet into the best fitting sturdy walking shoes you have...come on- you know what comes after that, don't you?

Have a great, and relaxing weekend-

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Things you can't afford to skimp on

The recession has millions of consumers spending less, saving more and paying off debt. Jean Chatzky and Arielle McGowen have the full scoop for us from Oprah.com- there are essentials, my bargain hunter friend, which we should never skimp on.  There are items in any budget that can be scaled back easily, and the fact that we're adjusting to the reality of this economy is definitely good news; do your best, though, to draw a line in the sand, about where your spending shouldn't budge. 

Retirement Planning
The Pension Rights Center counted about 20 corporations in December that announced changes to their 401(k) plans. Many others have discontinued or downsized their traditional pension plans. If your company is still offering matching dollars, keep kicking in money to grab them.

"To get that free money from your employer is so important for the long-term growth of your retirement nest egg. Especially now, with the down market, when you're dollar-cost averaging in at lower prices, that free money has more value in the long run," said Derek Kennedy, a financial planner in Cincinnati.

If your company has cut back, it still pays to contribute. Also consider an Individual Retirement Account. You can get your money out any time and, after five years, use it without penalty for a first-time home purchase.

Insurance
Don't cut your homeowners insurance thinking that because home values have dropped you don't need as much coverage. What you're paying for is the amount it would cost to rebuild your home and replace your belongings. If you need to save, boost your policy's deductible. Raising it to $1,000 from $500 could shave 25 percent off the cost.  

Exercise
Blue Cross Blue Shield of Minnesota just completed a study that found that people who go to the gym at least eight times a month have significantly lower health costs than those who don't. Make a decision to drop your gym membership?  This, you can do.  Drop the exercise, since you aren't going to a gym?  Don't.  You can get those same benefits by going for a brisk walk, running or riding a bike or by spending less than the cost of a monthly gym membership on a pair of dumbbells.

Health care
Some cuts are fine—generic drugs instead of name brand, for instance. But skipping doctor visits is a bad idea, and so is canceling your insurance.  According to a recent Harvard University study (which was done before our current recession, by the way), medical problems caused 62% of all personal bankruptcies filed in the U.S. in 2007.  Another shocker:  78% of those filers had medical insurance at the start of their illnesses, including 60.3% who had private coverage, not Medicare or Medicaid.

"I've seen so many people go through horrendous financial nightmares and even bankruptcy because they don't have health insurance. This is just not one you want to mess with," said Jonni McCoy, author of Miserly Moms: Living Well on Less in a Tough Economy.

Charity
Giving to others can make you feel better about yourself and your situation. If money is tight, donate items you no longer use, give canned goods, shop at thrift stores that benefit a charity or share some of your time. The big point here is not how much you can give, how many items you donate, but the fact that you continue to do so.

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Mid-week blahs got you down? 6 easy ways to feel young today.

Age is a state of mind, so they say.  If that's so, then let's throw a curve ball into our normal routines (the ones that might be making us feel older than we should!) with some ideas to unleash our inner fountains of youth!

1. Try a fresh way to stretch. 

Author Anita Boser recommends gentle exercises called undulations to relieve stiffness brought on by lack of movement. “These exercises create a fluid exchange in the joints so tissues can get the nutrients they need to remain limber as we age,” Boser said. Try the Easy Sway:

• Sitting in a firm chair (not a sofa), lean to the right so that the left side opens in an arc and the right side curves in.
• Then lean to the left so the right side opens up.
• Sway from side to side for a minute and notice what parts of your spine can do this movement easily and what parts of your spine are stiff.
• Stop and then start again, but let one of the stiff places initiate the movement. It will be different; perhaps smaller, uncoordinated or less smooth. That's OK. Just don't do anything that hurts. Let the stiff place lead for a minute.
• Stop and start once again a few times. Just a few minutes of gentle movement will lubricate and nourish the joints in your spine, so they are healthier. 

2. Take a veggie break.

“We’re undergoing a quiet revolution in our understanding of aging,” author Sally Brown said. Aging, once thought to be inevitable, is now considered to be a buildup of faults in the body caused by damage from unstable molecules called free radicals. When the body’s repair systems weaken, free-radical damage accumulates, leading to disease, reduction in skin elasticity, muscle and bone wastage and slower mental reactions. “Slowing aging down, right now, may be as easy as simply eating more vegetables,” said Brown. “They contain antioxidants, which bind with free radicals and make them harmless.” Do something for yourself. Take a veggie break and reap the rewards. Being proactive will help you feel refreshed and younger today. 

3. Play some new music and dance!

When was the last time you kicked up your heels and spun around the room? Try turning on the radio to a random station or pulling something new to your digital music player. Then feel the rhythm and get stepping. Or try a dance video from the library and learn some new steps.

4. Lift some weights.

Don’t wait to join the gym. Grab those weights that are under your bed gathering dust — or soup cans will suffice. Now try a few arm curls, lunges and lifts. Visit www.beautifyyourheart.com for strength-building fitness activities and more fitness ideas. Please check with your doctor before beginning any strenuous physical fitness routine.

5. Get centered.

Slowing down to take stock of your life can help you get focus and feel younger. Choose today to take a break from your responsibilities, maybe just for an hour. Reflect on your personal goals. What are you doing to accomplish them? Do you like your work? Any relationships you’d like to improve? Come up with one action item that you can accomplish today and do it. You’ll feel your youthful vigor revive as you spend time on you.

6. Put it in perspective.

Spend time with someone older, doing errands or simply visiting. Call up a family member or friend and see if today would be a good day to stop in. While there, take a moment to appreciate your mobility and your stage of life. 

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

7 ways to power your walks

Ahh...Spring is in BLOOM!  Isn't it amazing how a long, cold Winter bursting into Spring can motivate you to get outdoors and get walking?  Well, how about adding a little more "uummph" to your stroll outside to really ramp up some Springtime fitness! 

Improving your heart health can be as easy as taking a simple step—literally. In fact, walking is one of the best ways to lose weight, boost your circulation and burn calories. According to the American Heart Association, moderate-to-brisk walking can lower high blood pressure, reduce the risk of developing diabetes, and lower cholesterol levels. Of course, that's not all. The more you walk and the harder you push yourself, the more benefits you'll reap. Walking specialist and ExerciseTV personality Leslie Sansone shares seven ways to power up your walks, so you can energize your whole body and get your health on the right track, from MSN Health & Fitness:

1. Speed up. Start by building up to a brisk pace. According to Sansone, that means a 15-minute mile, or a pace of about 3.5 miles an hour. "The average healthy person can walk a 20-minute mile," Sansone says. "But to reap increased fitness benefits, you'll want to speed that up."

Start by shaving a minute off your pace every two weeks, and don't be afraid to push yourself- gently if need be- only you know your body best.  But Sansone maintains, "Our bodies are made for power.  We pamper them too much. We need to take the fear away and recognize our strength. And when you walk faster, you increase your calorie burn. It's one of the healthiest things you can do, whether you need to lose weight or not."

2. Head uphill. "Climbing works the back, thigh and gluteal muscles much more than trekking on the flats," Sansone says. "Walking around your neighborhood is more challenging than a track because your body has to adapt to the terrain."

Sansone suggests wearing a watch to pace yourself. "If you take off out your door for 15 minutes and come back for 15 minutes, most likely you've done a two-mile walk," she says.

3. Wear good shoes. "A lot of people wear comfort shoes to walk, but you'll need either a walking shoe or cross trainer for support and cushioning. It allows you to walk stronger," says Sansone.

The same goes for indoor video workouts, too. Sansone says that if your shoe is moving around, the impact gets thrown back into your joints and you'll fatigue a lot faster.

4. Carry some weight. Small hand weights- no more than three pounds per hand will help you tune your upper-body muscles even more.  Controlling them, as opposed to swinging the weights helps tone your core muscles as they work to stabilize your body. Sansone suggests starting out with two-pound hand weights until your body becomes accustomed to the extra swing.

5. Lengthen your stride. "You don't necessarily want to race walk, but lengthening your stride and focusing on your hamstrings and glutes while you walk really powers up your workout," Sansone says. "Your walk will be so brisk, it will almost feel like a jog, but you'll actually burn more calories if you stick to the walk."  And this isn't the time to worry about overdoing it, or looking silly.  Listen to your body.  If it doesn't feel right, it's not.  Find the stride that does feel right for you.

6.Vary your pace. That means incorporate some running in your walking routine. "When your body accelerates, it has to do so much to get everything going, and your heart and lungs use a ton of calories. Every time you push into acceleration, you increase your calorie burn," says Sansone.

Another benefit? You'll beat boredom by turning your neighborhood into a circuit training gym. (Think of running to your neighbor's mailbox, or walking to the next telephone pole.) 

7. Walk at home. That's right! Use a pedometer and walk in place.  This becomes useful if April showers turn your walk back inside- pace from one end of the house to another, up and down the steps, and circle the house- inside or out- again, still utilizing the power moves you've work on. 

Sansone suggests mixing things up with exercise bands and calisthenics. Before you know it, you will have "circled the neighborhood" and worked all of the muscles in your body without even leaving the house.  Until the April showers end, and then you can get back outside to enjoy the May flowers!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

10 things you can do NOW to age well

The band and I have just gotten back from a fabulous string of concerts.  Thanks to all the folks who came out to share in our joy, and we hope you felt the same.  We'll be out again next month- check out the concert calendar to see if we're headed to you.  I love the inspiration and energy of the evening, wherever we are.  It is truly a passion for me, and what I want to be doing.  But I realize- when I gratefully return home to my family- it takes more out of me than it did a decade ago (okay, okay- give or take a few years.)  Could it be that I'm...gasp!...getting older?  Well, sure- we all are, every day of our lives.  But there are steps we can all take to take care of ourselves, because the "fountain of youth" isn't just a myth. Check out these 10 tips to help you look and feel good, no matter what your age!  

1. Have a positive attitude.

An upbeat outlook can keep you healthy by helping stave off illnesses, including depression.  This past weekend, I enjoyed sharing with our audiences studies we've come across through the radio show that show what happens to the levels of dopamine in someone's brain after 1, 2, or more hours of volunteering per week.  The results?  Levels as high, or higher, than levels achieved through pharmaceutical means!  I love it- a natural high in your brain from moving outside yourself for an hour that stays with you for a month!  Give it a try.  (I've got an idea for you on that in tip #8.)

2. Get money-smart.

If you plan to retire, estimate that you'll need between 70 percent and 90 percent of your pre-retirement income. Put together a comprehensive questionnaire that can help you identify the steps in the retirement process and practice smart financial planning.  Need help with that (who doesn't?)?  Ask trusted friends their recommendations for a trustworthy financial professional.

3. Learn something new every day.

Crack open a book or the daily paper, or take a class at a nearby community college to help keep your mind sharp and to learn about the ever-changing world around you.  Do your kids or grand kids have a hand held gaming system?  Try some of the newer brain challenge games- completely programmed to stimulate your mental reaction time.

4. Let it go.

Harboring resentment over long-past wrongs can hurt your health and your spirit. Write down the issue, fold it up and throw it out.  Allow yourself the realization that the person being hurt the most by your angry feelings is you.

5. Get fit and stay active.

It's only normal for our metabolism to slow down as we age, but that doesn't mean weight gain is inevitable. Check out The Mayo Clinic's daily calorie requirements, and stay active to help keep your muscles and joints, not to mention your frame of mind, healthy for years to come.  

6. Be sun-smart.

Before you go outdoors, make sure you're prepared with at least SPF 15 for your face and body. Reapply every four to six hours and protect your skin from premature wrinkles and even skin cancer.  And whether your skin is dry, oily, or something in between, it can benefit from a daily moisturizer as well.

7. Stay stylish.

You don't have to dress like you're 19, but having a crisp and contemporary appearance can help you feel current and fashionable. Ask a good friend to go shopping with you, and try on a few items that you feel might be too "young" for you.  Even better if money's a little tight for the more expensive department stores- a local second hand or thrift store, where you can find gently used fashions at a fraction of regular prices.

8. Get involved.

Building up a strong social network can be crucial to good health. To stay active and connected to your community, try volunteering or joining a social group of your interest.  If you could use some ideas about finding a charity that would be most compatible with special skills or interests you have, please tour around our Intelligent Kindness Network.  And then really please- come back and tell us your story! 

9. Eat right.

Saturated fats and trans fats are linked to heart disease, cancer, weight gain, and, yes, even wrinkles! Research also shows that some of these not-so-great choices in our diet can keep us from getting enough sleep!  So clear your pantry and fridge of foods that you know are unhealthy and start making healthy choices at the store.  Pretty easy segue into our last tip...

10.  Sleep!

A lack of sleep puts us at risk- period.  From everything to an increased risk of heart disease (see tip #9), a higher risk of automobile accidents, to a 15% greater risk of premature death.  Get your zzzzz's!

Have a fantastic week, and let yourself feel excited to find your own "fountain of youth!"

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Must go to the gym, must go for a walk...must, must, must.

Is that a familiar message you play in your head?  Me, too, sometimes.  Don't get me wrong.  I have no doubt whatsoever what positive role exercise plays in my life.  I feel better.  I sleep better.  I look better.  But...sometimes even that isn't enough stop me from dragging my feet when it's time, and then when it's past time, to get out walking, hop on the bike, or get to the gym.  Are you someone able to tackle things better with a list?  Then Lifehack.org's Scott Young's handy checklist could help you make exercise something you might actually want to do.

1. Make it a Habit - Take the thinking out. If you can make exercise a habit, then it becomes that much easier to go. Check out my blog from last week about creating a habit.
2. Get a Partner - Get someone else to go to the gym with you. Pick someone who is committed to their health. Not only can you socialize with someone while you’re there, but you’ll have a backup in case your motivation alone isn’t enough to drag yourself out there.
3. Tune Your Challenge Level - Here are two bad ways to start exercising. Go out and run until your winded and dry-heaving into a ditch. Show up to the gym, walk around, don’t do anything strenuous and go back home. In one case you put the challenge level to high, the other wasn’t challenging at all. Your goal is to set a workout routine that is challenging, but not overwhelming. Challenge is key to enjoyment.
4. Set Goals - Not weight-loss or muscle gain goals, but fitness goals. Set goals to beat your past records in distance ran, push-ups or chin-ups you can do, weight you can lift or degree you can stretch. Fitness goals make the gym a game where you strive to beat your previous high-score.
5. Get Past Your Comfort Zone - So what if you aren’t the most svelte or muscular person in the gym? Self-consciousness can be a big obstacle to enjoying your workout. The key is to get used to it. When you continue to show up, you’ll pay less attention to the people around you and more to your workout.
6. Experiment - Don’t stick with the same routine. Change it up!  Try different activities. There are so many different exercise routines you can follow or activities to try. If you don’t like lifting weights or running, try sports, martial arts or dancing. Believing that exercise needs to be pumping iron or jogging could keep you from finding something you would truly enjoy.
7. Music - This is no surprise, we've talked about this on the radio show before- music can enhance a workout. Get your favorite tunes and get moving!
8. Short Workouts - Don’t have time or enthusiasm to last an hour? Just go for twenty or thirty minutes. Shorter workouts can be better than longer ones if the intensity is higher and you become more focused as a result. After an hour or two of exercise your body starts to go into a state where more exercise can actually reduce physical improvements.
9. Reward Showing Up, Not Weight Loss - Some people have the idea that they should reward themselves for losing weight or gaining muscle. How about rewarding yourself for showing up to the gym and exercising regularly instead? See, there are many ways you can lose or gain weight in unhealthy fashions. Rewarding exercise is rewarding your commitment to health.
10. Make Exercise Your Stress Relief - It's true, and study after study shows that people swear by using the gym as a stress reliever. Some will head to the gym because of a frustrating day even if it isn’t on their schedule. Exercising can be cathartic and release negative feelings if you get used to using it that way. Then instead of avoiding the gym because of a stressful day, it will be your reason to go.
11. Record Improvements - Journal your journey- the progress and the setbacks of your workouts, and not necessarily recording your weight loss.   Recording weight loss or muscle gain is a good idea, but because of the way your metabolism functions it becomes increasingly harder to make weight changes as you go to the gym more regularly. But fitness improvements can, if you work on it, continue to rise. Keep a record of your strength, endurance and flexibility so you can feel proud of your accomplishments.
12. Make Time - Stop yourself from that familiar tape you play inside your mind that you don’t have time to exercise. Exercise improves your energy levels and mood which makes you more productive than any time lost. Find your time somewhere in the day and make it a commitment. Get up a bit earlier and go in the morning. Or schedule it right after work before you settle down for the day. Once you make time and make it a habit, you’ll actually want to exercise instead of just feeling you should.

Have a super weekend- enjoy the gym or a walk outside sometime this weekend, too, and share your progress with me- I'll be on the sidelines, so to speak, to cheer you on!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.