Fitness basics
Learning Center
Need a gym to get fit?
You don't need a gym membership to get in shape. You can fit physical activity into your daily life by doing things you enjoy outside of the gym. Play pickup basketball, go biking or walk around the park. Lift some hand weights while you watch your favorite TV show. Take the stairs at work or when shopping. Or take an exercise class through your community.
Need motivation to exercise? Try a diary
Have you started a workout program? Good for you! Record your efforts to track progress toward your goals. After each workout, record these items: 1. The date. 2. Your activity (swimming, lifting weights, volleyball). 3. How long you exercised. 4. How you felt afterward. Having a chronicle of your improvement can be a great source of motivation.
No pain, no gain? No way!
When it comes to exercise, the "No pain, no gain" mantra is bad advice. Exercise shouldn't hurt. At most, you may feel a little muscle soreness when you do a new workout or activity. If you feel pain, dizziness, nausea or shortness of breath during exercise, stop. You may be pushing yourself too hard.
Self-tanners: Are they safe?
Sunless tanning products, also called self-tanners, can give your skin a tanned look without exposing you to harmful ultraviolet (UV) rays. The active ingredient in most sunless tanners is the color additive dihydroxyacetone (DHA). DHA reacts with dead cells in the skin's surface layer to temporarily darken your skin. The coloring gradually fades within a few days. Caution: Most self-tanners don't contain sunscreen. If you spend time outdoors, sunscreen is essential.
Shopping for shades?
Ultraviolet (UV) radiation from the sun can damage your eyes, not just your skin. Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Opt for wraparound sunglasses or closefitting sunglasses with wide lenses that protect your eyes from every angle. Keep in mind that the color of the lenses and the degree of darkness the sunglasses provide have nothing to do with the sunglasses' ability to block UV rays.
Skip booze for better sleep
Alcohol depresses the central nervous system and acts as a sedative. It may help you fall asleep, but it prevents deeper stages of sleep and often causes you to wake up in the middle of the night. If you have trouble falling or staying asleep, say no thanks to the after-dinner drinks.
Sunless tanning tips
Want to avoid orange palms, knees and elbows when you're using sunless tanning products? Before applying a sunless tanning product use a washcloth to exfoliate, especially in areas with thick skin such as your knees and elbows. This will help remove excess dead skin cells. Apply the tanner to your body in sections. Wash your hands with soap after each section to avoid discoloring your palms. Knees, elbows and ankles tend to absorb more of sunless tanning products. To dilute the tanning effect in these areas, gently rub them with a damp towel.
Sunscreen shopping tips
When you're shopping for sunscreen brand matters less than how you use the product. Look for water-resistant, broad-spectrum coverage with an SPF of at least 30. Check the sunscreen's expiration date. Also, find a sunscreen you like. If you don't care for the sunscreen, you're not as likely to use it consistently.
Sunscreen: One dose doesn't do it
You can't put on sunscreen in the morning and expect to be protected for a full day in the sun. To maximize sun protection, apply generous amounts of sunscreen to dry skin 15 minutes before you go outdoors. Reapply sunscreen every two hours — or more often if you're swimming or sweating.
Time your lotions right
Apply moisturizers immediately after bathing. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on the skin. Immediately moisturize your skin with an oil or cream to help trap water in the surface cells.
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