Category Archives: Resources

July is UV Safety Month

Posted by Brooke Phillips on July 23, 2013 under Resources | Be the First to Comment

5 Tips to Reduce Your Skin Cancer & Heat-Related Illness Risk

July is UV Safety Month! While spending time in the sun brings some health benefits, including helping your body produce Vitamin D and melatonin, exposure to ultraviolet (UV) rays from the sun significantly increases your risk of developing Skin cancer. According to Skincancer.org, skin cancer is the most common type of cancer in the United States, and one in five Americans will develop skin cancer in the course of a lifetime. Over the past three decades, more people have had skin cancer than all other cancers combined.

Too much sun exposure also increases your risk of developing a heat-related illness, such as heat exhaustion, heat cramps, and heat stroke – which can be deadly. Reduce your risk of developing skin cancer and heat-related illness with the following 5 tips:

Apply sunscreen early and often. Sunscreen needs time to work, so don’t wait until you’re out in the sun to use it! Use sunscreen with both UVA and UVB protection at SPF 15 or higher and apply it at least 30 minutes before you head outside. Try to reapply it every two hours, even on cloudy days. Choose a sunblock with a higher SPF if you are near reflective surfaces such as water or white sand, which reflect the sun’s rays and magnify your UV exposure.
Wear the right clothing. The best clothing for sun protection should be lightweight and breathable, such as cotton, and it should provide full coverage. Keep your skin covered with a long-sleeved shirt, pants or a long skirt. If you’re wearing very light clothing, put sunscreen on underneath you clothes. Remember that UV light can pass through clouds, so it’s important to protect your skin even on cloudy days. Protect your scalp and sensitive face areas with a wide-brimmed hat, such as a baseball cap or a sun hat.
Drink plenty of fluids. Dehydration can come on without warning and quickly become dangerous. If you’re thirsty, you’re already dehydrated! Keep a water bottle or glass of water with you throughout the day, and aim to drink 6-8 glasses of water every day. If you plan on doing any physical activity or if the weather is extra hot, increase your water intake by one or two glasses.
Protect your eyes. Repeated exposure to UV rays can cause eye damage, such as macular degeneration or cataracts. Wear full-coverage sunglasses that protect against both UVA and UVB radiation to reduce eye problems from cumulative damage. Remember that UV light can pass through clouds, so it’s important to protect your eyes and skin even on cloudy days.
Check your skin. No one can spot a change in your skin better than you. Set aside time once a month to perform a skin self-exam, and mark it on your calendar so it’s easy to remember. The best time for a skin self-exam is right after a shower or bath. Not sure how to perform a self-exam? The National Cancer Institute offers these step-by-step instructions: http://www.cancer.gov/cancertopics/wyntk/skin/page1

Bonus Tip: Heat-Related Illness:

If you’re spending time in the sun and notice a flushed face, high body temperature, headache, nausea, rapid pulse, dizziness, or lack of sweating despite the heat, take immediate action. Drinking water, applying a cool compress to the back of the neck and moving out the sun is critical at the first sign of symptoms.

Knowing the signs of heat stroke can save the life of you or a loved one.

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Take Control of Your Package Delivery with UPS My Choice

Posted by Morgan Mooney on July 22, 2013 under Resources | Be the First to Comment

Would you like more control over your package delivery? United Parcel Service is offering a free new delivery option that could benefit online shoppers who get their deliveries via UPS. UPS My Choice offers customers more control over their delivery schedule for packages that are on the way. To take advantage of this service, sign up for a free membership and set your delivery preferences. UPS will notify you of your approximate delivery time within 24 hours of your package delivery via text, phone or email. Already know that you won’t be home? UPS My Choice gives you the choice of holding the package for will call or authorizing a “shipment release” that releases the package for delivery without signature.

For a fee, UPS My Choice also allows you to reschedule a delivery or change the delivery address. Other UPS My Choice features include vacation rerouting, giving security code access to delivery workers, and upgraded shipping methods on some packages.

TotalHomeCareSupplies proudly offers fast, reliable, discreet shipping on all products. Orders come packaged in discreet, unmarked boxes for customer privacy, and shipping is completely free for all orders over $40. Take advantage of our new EZ ship option, and schedule easy, automatic deliveries of your medical products at no additional cost.

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7 Tips for Staying Motivated and Getting Back on Track

Posted by Brooke Phillips on July 17, 2013 under Resources | Be the First to Comment

Image courtesy of the American Council on Exercise®

Finding it difficult to get out of bed in the morning for your daily workout? Even the most dedicated exercisers occasionally get bored with their routines. Waning motivation, cutting workouts short and not having your old enthusiasm all are signs of a stale exercise regimen. Before you call it quits on your New Year’s resolution, try these 7 tips for staying motivated and getting back on track!

1. Change It Up

Evaluate your routine to determine what really bores you. If you’ve always walked indoors, move your workout outside for a change of scenery: hike on trails, walk through a park or around a lake. Not sure what trails are nearby? This Trailfinder can show you local hiking and walking trails with your city, state and zip code.

2. Good Company

Walking alone can be an oasis of solitude in a busy day, but maybe you need some company. Ask a friend to be your walking partner — you’re much less likely to skip a workout if someone is waiting for you! Just about every sport or activity has a club; to find one, ask around at gyms or local community centers. Keeping up with the crowd also means that you’ll be challenged to improve and to take your walking workouts to a new level. The Walking Site has links to help you find walking clubs and groups near you.

3. Challenge Yourself

Many exercisers walk simply to stay in shape, and most of the time that’s just fine. But setting a goal, such as walking a 5k or 10k race — especially one that benefits a charity or cause such as fighting heart disease — will give your daily workouts more meaning. (The Relay for Life is one example, although there are many different walks and races for a great causes!) Start by incorporating bursts of speed into your walks. After a gentle warm-up, alternate a fast pace with a slower one for recovery. This can be as simple as speed walking to the next tree, or as structured as timed intervals on a track or walking up stadium steps.

4. Add Variety

Elite triathletes pioneered the concept of cross-training, and it works for the rest of us, too. If you usually focus on one activity, such as walking, substitute another a few days a week. Consider adding 1–2 days of strength training exercises to your routine. Ideally, any exercise program should include moderate-intensity aerobic physical activity, muscle strengthening exercise and flexibility. A certified personal trainer can help you if you’ve never tried this type of workout.

5. New Gadgets and Gear

Small exercise gadgets aren’t necessary, but they can make your workouts more fun and challenging. Pedometers, heart-rate monitors and MP3 players are just a few items to consider. Are you a numbers person? Activity trackers, such as the Nike FuelBand, Fitbit One, Jawbone Up and BodyMedia Fit Link offer advanced activity tracking with daily customizable goals. Find out which new training gadgets are available, and which ones appeal to you. Even buying new walking shoes or clothes can inspire you to get out and use them.

6. Identify the Trigger

When you’ve lapsed from exercise, identify where you went wrong. Was it illness, bad weather, travel or staying busy with a big project at work? Figure out what caused you to break your good habits and ways you can avoid this in the future. Then look at your schedule to see where you can fit in your daily walks. Even if you have limited time, try to fit a couple of 10–15 minute brisk walks in during the day. Remember, some exercise is far better than none, but aim get at least 150 minutes (2½ hours) per week of moderate-intensity aerobic activity. See this article for creative ways to fit fitness into a busy schedule.

7. Take a Break

Sometimes you really do need time off, either mentally or physically. In that case, cut back on your usual routine or tweak it. You might even find a new twist that you enjoy more than your old standby. Once you’ve fought your first battle with boredom, you’ll know the tricks to keep your routine from becoming too routine. Trying new routes, new challenges and new activities — and learning how to throw a little variety into your tried-and-true routine — can help you avoid making creative excuses to not exercise.

For more health information and useful tips, visit our Resources Blog on Total Home Care Supplies. For incontinence, ostomy, urological or wound supplies, visit our Total Home Care Supplies web store. Fitness information provided by the American Heart Association and the American Council on Exercise.

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List of Discounts for Seniors: Savings for Savvy Shoppers

Posted by Brooke Phillips on July 3, 2013 under Resources | 2 Comments to Read

Discounts You Don’t Want to Miss

Are you losing money? Although it’s rarely publicized, plenty of companies offer discounts to older adults. From groceries to movie theaters, adults as young as 50+ could be missing out on substantial opportunities to save! As with AAA, military or other discounts, you must ASK for your discount in order to receive it — so don’t forget to ask about available discounts before you complete your purchase (and be prepared to be carded). See this list of restaurants, supermarkets, airlines and more offering various discounts to those 50 and above:

GROCERY:

Albertson’s: 10% off first Wednesday of each month (55+)
American Discount Stores: 10% off every Monday (50+)
Compare Foods Supermarket: 10% off every Wednesday (60+)
DeCicco Family Markets: 5% off every Wednesday (60+)
Food Lion: 6% off every Monday (60+)
Fry’s Supermarket: free Fry’s VIP Club Membership & 10% off every Monday (55+)
Great Valu Food Store: 5% off every Tuesday (60+)
Gristedes Supermarket: 10% off every Tuesday (60+)
Harris Teeter: 5% off every Tuesday (60+)
Hy-Vee: 5% off one day a week (date varies by location)
Kroger: 10% off (date varies by location)
Morton Williams Supermarket: 5% off every Tuesday (60+)
The Plant Shed: 10% off every Tuesday (50+)
Publix: 15% off every Wednesday (55+)
Rogers Marketplace: 5% off every Thursday (60+)
Uncle Guiseppe’s Marketplace: 15% off (62+)

RESTAURANTS:

Applebee’s: 15% off with Golden Apple Card (60+)
Arby’s: 10% off (55+)
Ben & Jerry’s: 10% off (60+)
Bennigan’s: discount varies by location (60+)
Bob’s Big Boy: discount varies by location (60+)
Boston Market: 10% off (65+)
Burger King: 10% off (60+)
Chick-Fil-A: 10% off or free small drink or coffee (55+)
Chili’s: 10% off (55+)
CiCi’s Pizza: 10% off (60+)
Denny’s: 10% off, 20% off for AARP members (55+)
Dunkin’ Donuts: 10% off or free coffee for those 55+
Einstein’s Bagels: 10% off baker’s dozen of bagels (60+)
Fuddrucker’s: 10% off any senior platter ( 55+)
Gatti’s Pizza: 10% off (60+)
Golden Corral: 10% off (60+)
Hardee’s: $0.33 beverages everyday (65+)
IHOP: 10% off (55+)
Jack in the Box: up to 20% off (55+)
KFC: free small drink with any meal (55+)
Krispy Kreme: 10% off (50+)
Long John Silver’s: discount varies by location (55+)
McDonald’s: discounts on coffee everyday (55+)
Mrs. Fields: 10% off at participating locations (60+)
Shoney’s: 10% off
Sonic: 10% off or free beverage (60+)
Steak ‘n Shake: 10% off every Monday & Tuesday (50+)
Subway: 10% off (60+)
Sweet Tomatoes: 10% off (62+)
Taco Bell : 5% off; free beverages for seniors (65+)
TCBY: 10% off (55+)
Tea Room Cafe: 10% off (50+)
Village Inn: 10% off (60+)
Waffle House: 10% off every Monday (60+)
Wendy’s: 10% off (55+)
Whataburger: 10% off (62+)
White Castle: 10% off (62+)

RETAIL:

Banana Republic: 30% off (50+)
Bealls: 20% off first Tuesday of each month (50+)
Belk’s: 15% off first Tuesday of every month (55+)
Big Lots: 30% off
Bon-Ton Department Stores: 15% off on senior discount days (55+)
C.J. Banks: 10% off every Wednesday (50+)
Clarks : 10% off (62+)
Dress Barn: 20% off (55+)
Goodwill: 10% off one day a week (date varies by location)
Hallmark: 10% off one day a week (date varies by location)
Kmart: 40% off (Wednesdays only) (50+)
Kohl’s: 15% off (60+)
Modell’s Sporting Goods: 30% off
Rite Aid: 10% off on Tuesdays & 10% off prescriptions
Ross Stores: 10% off every Tuesday (55+)
The Salvation Army Thrift Stores: up to 50% off (55+)
Stein Mart: 20% off red dot/clearance items first Monday of every month (55+)

BEAUTY:

Great Clips: $8 off haircuts (60+)
Supercuts: $8 off haircuts (60+)

TRAVEL:

Airlines:

Alaska Airlines: 50% off (65+)
American Airlines: various discounts for 50% off non-peak periods (Tues – Thurs for 62+); call before booking for discount)
Continental Airlines: no initiation fee for Continental Presidents Club & special fares for select destinations
Southwest Airlines: various discounts for ages 65 and up (call before booking for discount)
United Airlines: various discounts for ages 65 and up (call before booking for discount)
U.S. Airways: various discounts for ages 65 and up (call before booking for discount)

Rail:

Amtrak: 15% off (62+)
Greyhound: 15% off (62+)
Trailways Transportation System: various discounts for ages 50+

Car Rental:

Alamo Car Rental: up to 25% off for AARP members
Avis: up to 25% off for AARP members
Budget Rental Cars: 40% off; up to 50% off for AARP members (50+)
Dollar Rent-A-Car: 10% off (50+) Enterprise Rent-A-Car: 5% off for AARP members Hertz: up to 25% off for AARP members
National Rent-A-Car: up to 30% off for AARP members

ACCOMODATIONS:

Holiday Inn: 20-40% off depending on location (62+)
Best Western: 40% off (55+)
Cambria Suites: 20%-30% off (60+)
Waldorf Astoria – NYC $5,000 off nightly rate for Presidential Suite (55 +)
Clarion Motels: 20%-30% off (60+)
Comfort Inn: 20%-30% off (60+)
Comfort Suites: 20%-30% off (60+)
Econo Lodge: 40% off (60+)
Hampton Inns & Suites: 40% off when booked 72 hours in advance
Hyatt Hotels: 25%-50% off (62+)
InterContinental Hotels Group: various discounts at all hotels (65+)
Mainstay Suites: 10% off with Mature Traveler’s Discount (50+); 20%-30% off (60+)
Marriott Hotels: 25% off (62+)
Motel 6: Stay Free Sunday nights (60+)
Myrtle Beach Resort: 30% off (55+)
Quality Inn: 40%-50% off (60+)
Rodeway Inn: 20%-30% off (60+)
Sleep Inn: 40% off (60+)

ENTERTAINMENT:

AMC Theaters: up to 30% off (55+)
Bally Total Fitness: $100 off memberships (62+)
Busch Gardens Tampa, FL: $13 off one-day tickets (50+)
Carmike Cinemas: 35% off (65+)
Cinemark/Century Theaters: up to 35% off
Massage Envy – NYC 20% off all “Happy Endings” (62+)
U.S. National Parks: $10 lifetime pass; 50% off additional services including camping (62+)
Regal Cinemas: 50% off Ripley’s Believe it or Not one-day ticket (55+)
SeaWorld, Orlando , FL : $3 off one-day tickets (50+)

CELL PHONE PLANS:

AT&T: Special Senior Nation 200 Plan $19.99/month (65+)
Jitterbug: $10/month cell phone service (50+)
Verizon Wireless: Verizon Nationwide 65 Plus Plan $29.99/month (65+).

**All discounts are offered by the companies listed above, not byTotalHomeCareSupplies. Discounts may be subject to change**

Do you know of a discount that’s not on our list? Tell us in the comments below!

For more health information and useful tips, visit our Resources and Tools Blog on TotalHomeCareSupplies.com.

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Boost Your Health with These 10 Fruits and Vegetables

Posted by Morgan Mooney on June 24, 2013 under Resources | Read the First Comment

There’s no better vitamin manufacturer than mother nature! While some fruits and vegetables can be found year-round, many locally-grown fruits and vegetables can only be enjoyed during their seasonal months. Why not support your community and liven up your diet with some healthy choices at the same time? Here’s a list of delicious fruits and vegetables that are enriched with vitamins and minerals to keep you healthy,energized and satisfied:

Avocados. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. One common misconception of this delicious, creamy fruit is that their high fat content makes them them bad for you. While it is true they are high in fat, it is important to note that they are good fats. Avocados are high in monounsaturated fatty acids which help lower bad cholesterol. In moderation, avocados can help lower your chances of heart disease. Start making that guacamole!
Cucumbers. With only 16 calories in a cup, a cucumber is a great addition to any meal. This versatile vegetable has a high nutrient content, especially in fiber, potassium, and vitamin K. Its numerous health benefits include increasing bone density and reducing blood pressure, constipation and risk of colon cancers, . Make sure to keep the cucumber’s skin and seeds for the greatest health benefit.
Squash. With so many different ways to prepare it, this versatile fall vegetable satisfies many dietary needs. With its blood sugar and insulin regulating qualities, squash can help protect against type 2 diabetes. B-vitamins are plentiful in squash, and high levels of fiber, vitamin A and calcium make it a healthy choice in virtually any season.
Swiss Chard. All greens are beneficial, but why not change it up and try something a little less common? Swiss chard is a nutritional powerhouse: an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and fiber. The antioxidants in Swiss chard provide an anti-inflamatory benefit. Additionally, this vegetable is extremely beneficial for those with diabetes due to its sugar-regulating factors.
Blueberries. This popular berry is not only tasty, but those who enjoy it will also reap numerous health benefits, including strengthening the immune system. Blueberries are among the highest anti-oxidant value fruits, and are linked to improved memory as well as a reduced risk of cancers, degenerative diseases and infections. Blueberries prevent cellular damage and protect DNA. It is recommended to eat the berry raw for the best taste and also for the best effects. RELATED: Food Spotlight: Blueberries and Your Brain
Peppers. Peppers of all colors are full of vitamins and nutrients, especially vitamins C, A, B6 and B9 (folate). This flavorful vegetable is linked to preventing both cancer and heart disease. Research from the University of Illinois has also shown that peppers can decrease brain inflammation, assisting in Alzheimers prevention. For only 28 calories a cup, peppers go well with almost any meal.
Watermelon. Stay hydrated with this vitamin-rich, fun-colored summer fruit. Watermelon is an excellent source of Vitamin A and C, as well as Vitamins B1 and B6. Watermelon is also full of antioxidants such as Lycopene and Beta Carotene, and can help reduce complications with diabetes, cardiovascular disease, cancer, and arthritis.
Tomatoes. From flavorful Italian sauces to fresh, spicy salsa, you can’t go wrong with tomatoes! These red powerhouse veggies provide a huge amount nutrients, including Vitamins C, A and K , potassium and dietary fiber. Tomatoes are an excellent source of the antioxidant Lycopene, which has been shown to prevent skin damage from ultra-violet (UV) rays and offer protection from skin cancer. Tomatoes also support bone health, reduction in cardivascular disease risk, and diabetes.
Peaches. If you are craving something sweet that won’t hurt your waistline, bite into a juicy peach. Low in calories and high in flavor, these delicious fruits will satisfy and support any diet with their 0% fat content. Peaches are moderate sources of Vitamins C, A and Beta Carotene, and are rich in many vital minerals such as potassium, fluoride and iron. If you’re looking to satisfy that sweet tooth, peaches are a healthy summer choice to keep weight gain out of the picture.
Eggplant. An often overlooked part of the vegetable family, eggplant provides numerous health benefits essential to any diet. Low in both calories and fats while being extremely high in fiber, this vegetable enhances easy digestion, regulates blood sugar levels, and ensures a healthy cholesterol level. The dark skins of some eggplant varieties are an excellent source of antioxidants, and its pulpy fruit is a good source of minerals such as manganese, copper, iron and potassium.

More Than Back Pain: The Hidden Dangers of Sitting

Posted by Brooke Phillips on June 18, 2013 under Resources | 2 Comments to Read

How Sitting For Too Long Affects the Body

Sitting for extended periods of time causes more than just back pain; from blood clots to colon cancer, sitting can be seriously detrimental to your health. Scientists have linked sitting for long periods of time with a number of health complications, including poor circulation, blood clots, increased blood pressure, high blood sugar, assorted aches and pains and increased obesity, among others. Research indicates that sitting for extended periods reduces lifespan, and increases your overall risk of death by nearly 50%. Sitting also increases risk of cardiovascular disease by 125%, and doubles the likelihood of developing various cancers, including colorectal cancers.

Could you be sitting for too long? See these 7 sitting-related health risks, and how to avoid them:

For more health information and useful tips, visit our Resources and Tools Blog on TotalHomeCareSupplies.com. To shop for incontinence, ostomy, urological or wound supplies, visit our Total Home Care Supplies web store.

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Hidden Summer Dangers: 7 Tips for Senior Safety in the Sun

Posted by Brooke Phillips on May 24, 2013 under Resources | Read the First Comment

Summer is a wonderful time to enjoy outdoor activities with loved ones! Whether it’s a baseball game, a barbecue or a trip to the beach, warm summer weather provides plenty of opportunities to relax and connect with family and friends.

Summer weather also hides additional dangers for older adults, who are more susceptible to heat-related illness. Seniors are less likely to feel thirst, and often take medications that could cause heightened sensitivity to the sun, making them more vulnerable to sunburn, dehydration and heatstroke. With a few simple precautions, you can reduce these risks, so be sure to follow these 7 important tips for senior sun safety:

Drink plenty of fluids. Seniors are less likely to feel thirsty, which means dehydration can come on without warning and quickly become dangerous. Try to drink 6-8 glasses of water a day, and increase your water intake if you plan on doing any physical activity or if the weather is extra hot.
Wear the right clothing. The best clothing for sun protection should be lightweight, breathable, and provide full coverage. Choose long-sleeved, breathable fabrics such as cotton, and wear wide-brimmed hats for additional sun protection.
Apply sunscreen early and often. Sunscreen needs time to work, so don’t wait until you’re out in the sun to use it. Try to apply sunscreen 30 to 60 minutes before you head outside, and be sure to reapply it every two hours. Choose a sunscreen over 30spf that protects against both UVA and UVB radiation.
Stay indoors during the hottest hours. The sun is most intense during the middle part of the day. If you like to golf or garden, try to arrange these activities for the early morning or evening, when the weather is cooler. Try to stay indoors when the sun is at its peak.
Protect your eyes. Seniors have very sensitive eyes. Wearing full-coverage sunglasses that protect against both UVA and UVB radiation can help reduce eye problems from cumulative damage, such as age-related macular degeneration or cataracts.
Check your medications. Some medications can cause increased sensitivity to the sun. Take the time to look through your medications for sun-related warnings, and talk to your doctor about any concerns or questions you have.
Know the signs the heat stroke. Adults over 65 are more susceptible to heat-related illness. Knowing the signs of heat stroke can save the life of you or a loved one. If you’re spending time in the sun and notice a flushed face, high body temperature, headache, nausea, rapid pulse, dizziness, or lack of sweating despite the heat, take immediate action! Move quickly by drinking water, applying an ice pack to the back of the neck and moving out of the sun.

For more health information and useful tips, visit our Resources Blog on Total Home Care Supplies. To shop for incontinence, ostomy, urological or wound supplies, visit our TotalHomeCareSupplies.com web store.

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TweetPee? Oh Yes They Did.

Posted by Brooke Phillips on May 10, 2013 under Resources | Be the First to Comment

Did Your Baby Pee? There’s An App For That

Social Media parenting in the 21st century? Huggies may have outdone themselves this time. For Portuguese-speaking parents who are socially dialed in, Huggies has come out with a new app called “TweetPee.” Media-savvy moms and dads can buy a little bird-shaped sensor that attaches to the front of their baby’s diaper and sends them a tweet from Twitter when the diaper gets wet. Yes, we said a tweet! Too busy to sit in front of the computer? Have those tweets sent straight to your phone, and know your little tyke needs a change almost the moment he goes.

TweetPee also offers a diaper-counting app that keeps a track of how many diapers you go through and notifies you when it’s time to buy your next pack of Huggies. For interested parents, there’s no word on when Huggies is planning to introduce TweetPee to English speakers. One solution? You could always take some of that computer time to learn the romantic language of Portuguese. É belo!

For more interesting news and views, visit our Resources Blog on TotalHomeCareSupplies.com. To shop for incontinence, ostomy, urological or wound supplies, visit our Total Home Care Supplies web store.

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Health Benefits of Walking: Time of Day Tips

Posted by Brooke Phillips on under Resources | Be the First to Comment

Image courtesy of the American Council on Exercise

Are you walking your way to better health? Walking for fitness has proven and measurable health benefits, and it’s completely free! Among other benefits, a regular walking program can:

Boost your immune system
Increase bone strength
Reduce risk for Glaucoma, Alzheimer’s and Colon Cancer
Prevent weight gain
Increase your energy and stamina
Reduce cholesterol and lower blood pressure

When’s the best time to go walking? Anytime you can fit it in! The US Department of Health and Human Services, the American Heart Association and the American College of Sports Medicine have all agreed that two 10-minute walking sessions will benefit us almost as much as one 20-minute session. You just need a total of at least 2½ hours each week (that’s about 20 minutes a day). Here are some time-of-day tips for early morning, mid-day and evening walkers.

Tips for Early Morning Walkers:

The night before, get your walking clothes and shoes ready so it’s easy to put them on and head out the door.
Program your Ipod or MP3 player with an upbeat music playlist, or set it to your favorite radio station to help keep you moving at a brisk pace. Just make sure you can still hear traffic, and take extra care when crossing intersections.
If it’s dark outside, wear light colors or clothing with reflective stripes so motorists can see you.
Watch a morning news show or check your email while gently stretching your calves and hamstrings at the end of your walk..

Tips for Lunchtime Walkers:

Schedule your lunchtime walk in your work calendar. Think of it as an important appointment – which it is!
If you can, keep everything you’ll need for walking at work. This way you won’t find yourself saying “I forgot my shoes. I can’t go.”
Recruit a couple of colleagues to join you. You can help keep each other motivated, and good conversation makes the time pass quickly!
Depending on your walking pace and the weather, you may be able to wear your work clothes and just switch to athletic shoes. . If you’re walking briskly, you’ll heat up after about 10 minutes, so avoid the tendency to overdress.
Pick a route where you can grab a healthy snack or lunch at the end of your walk, or better yet, pack your own.

Tips for After-Work Walkers:

Have a light snack at about 4 p.m. (for example, a low-fat yogurt and a handful of almonds, or an apple and a piece of cheese) so you don’t experience a late-day dip in energy and talk yourself out of walking.
Pick an area that’s not heavily trafficked, since rush hour can affect the quality of the air.
Walk tall, and do some backward shoulder rolls and gentle neck stretches to relieve work stress.
If it’s dark, wear light-colored clothing, or clothing with reflective strips so motorists can see you.

Most importantly, have fun!

For more health information and useful tips, visit our Resources Blog on TotalHomeCareSupplies.com. To shop for incontinence, ostomy, urological or wound supplies, visit our Total Home Care Supplies web store.

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12 Surprising Health Benefits of Smiling

Posted by Brooke Phillips on May 6, 2013 under Resources | Be the First to Comment

We spend billions of dollars every year in the U.S. on dieting and improving our looks, yet one of the easiest ways to improve our health, our mood, and even increase life expectancy is completely free! The simple act of smiling does a lot more than simply let the world know we’re happy. It reduces stress, increases productivity and boosts our immune system, among others. See these 12 surprising health benefits of smiling:

Lowers Your Blood Pressure: The physical act of smiling measurably slows your heart rate and relaxes your body. This lets your heart work without overworking. People who smile and laugh often are less likely to develop heart disease.
Reduces Stress: Stress is a common problem that causes a variety of serious health problems, yet stress relief may be as simple as smiling a little more throughout the day. Smiling releases endorphins, natural pain killers and serotonin that counteract and diminish the stress hormones.
Improves your Mood: The endorphins and serotonin do more than counteract stress – they also lift your mood. Feeling depressed or anxious? Pin a smile to your face! Even if it isn’t entirely genuine at first, smiling is a contagious mood booster that’s automatically returned by at least 50% of those around you, which in turn will lift your mood.
Increases Productivity: Smiling has been shown to increase productivity while performing tasks. When we’re stressed, our body kicks into fight-or-flight mode, narrowing our attention so that we’re only focusing on one thing. Smiling counteracts this and widens our attention, making multitasking easier and opening us to insights that come from the edges of our perception.
Encourages Trust: Studies show that we are more trusting of others when they smile genuinely. Trust is an important part of social health when dealing with people, whether they’re loved ones, coworkers or just acquaintances.
Encourages Empathy: When we’re embarrassed, our first response is often a smile. This instinctive reaction breaks through the initial shock of embarrassment and promotes leniency in what others think of us. An embarrassed smile engenders a sense of empathy, since we’ve all experienced embarrassment, and we want to smile along.
Lessens Pain: Smiling and laughter both have been shown to lessen pain. Those same endorphins and serotonin that lift our moods and counteract stress also act as natural painkillers, too.
Makes Us Beautiful: Smiling makes people more attractive. Frowns, scowls and grimaces all push people away, but a smile draws in the people around us, making us more attractive to them. This seems to be especially true for women; Men are more likely to approach a woman who smiles than one who simply makes eye contact.
Increases Chances of Success: A smile can help you appear confident, self-assured, and on top of your work. Those who smile in the workplace are more likely to earn more money through tips and raises. They are more readily approached with business ideas and offered advancements.
Makes You Look Younger: The muscles we use to smile naturally lift the face, and in studies they’ve been shown to make people look noticeably younger – around 3 years younger on average. Before thinking about a face lift, try smiling your way through the day first.
Increases Longevity: Is smiling the fountain of youth? People who smile more often live longer — around 7 years longer than those who don’t smile often, according to one study! Smiling releases stress, helps the heart by reducing blood pressure, and much more to extend your lifespan.
Boosts Immune System: Smiling help the body relax, and this allows the immune system react more quickly and effectively against invaders. Worried about the cold or flu? Give your immune system a boost with a big smile.

Do you know of any more health benefits of smiling? We’d love to hear them! Smiling’s not the only activity that can help keep the doctor away — see these Top 10 Health Benefits of Laughter.

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