- Choose frames that fit well, and don't pinch, slip or feel too heavy.
- Ensure that your child's lenses are the right prescription.
- Encourage your child to wear the new glasses a little bit at a time, gradually wearing them for longer periods.
- Ultimately, make putting on and taking off glasses a part of your child's daily morning and bedtime routines.
- Encourage your child with praise every time he or she is wearing the glasses.
Friday, July 3, 2009
When your child needs glasses
Suggestions to help your child accept a new pair of glasses:
How to overcome your exercise slump
1. Manage Stress
Our brains have trouble distinguishing between mental and physical stress. Psychological pressures outside the gym can hurt your physical performance as much as a serious injury.
2. Don't Overthink
Just let it happen. While mastering basic mechanics is crucial, overanalyzing your game could be doing more harm than good.
3. Leave Work at Work
Work worries affect your ability to concentrate. Leave office politics out of your exercise routine.
4. Concentrate on the Positive
In order to overcome your slump, you need to believe you can. Drawing from your known strengths, you can channel that confidence to improve your game.
5. Forget the Past
You can only control your performance in the present.
6. Balance your Practice Schedule
Practice might make perfect, but too much practice can leave you feeling burned out or frustrated. Take a break and reflect on why you play the game.
7. Embrace Shortcomings
You're not perfect. The sooner you view shortcomings as an opportunity for improvement, rather than a failure, the better off you will be.
8. Set Realistic Goals
Create a plan to beat your slump with realistic goals. Identify your problem areas and craft a method to improve.
Our brains have trouble distinguishing between mental and physical stress. Psychological pressures outside the gym can hurt your physical performance as much as a serious injury.
2. Don't Overthink
Just let it happen. While mastering basic mechanics is crucial, overanalyzing your game could be doing more harm than good.
3. Leave Work at Work
Work worries affect your ability to concentrate. Leave office politics out of your exercise routine.
4. Concentrate on the Positive
In order to overcome your slump, you need to believe you can. Drawing from your known strengths, you can channel that confidence to improve your game.
5. Forget the Past
You can only control your performance in the present.
6. Balance your Practice Schedule
Practice might make perfect, but too much practice can leave you feeling burned out or frustrated. Take a break and reflect on why you play the game.
7. Embrace Shortcomings
You're not perfect. The sooner you view shortcomings as an opportunity for improvement, rather than a failure, the better off you will be.
8. Set Realistic Goals
Create a plan to beat your slump with realistic goals. Identify your problem areas and craft a method to improve.
Exercise boosts your brainpower; Intensity may matter
In an attempt to hang on to your cognitive function as you age, you may do crossword puzzles, join a book club, or keep up friendships to stay connected. But to do all you can to maintain your mental abilities, you really should be exercising.
That's the conclusion of a review published this week by the Association for Psychological Science. It's not a new idea; the paper surveys the available research on the topic and concludes that cognitive enrichment activities—puzzles, social interaction, and the like—may well help you preserve brain function as you age. But they were especially complimentary towards physical activity. "What is most impressive to us," the authors write, "is the evidence demonstrating benefits of aerobic physical exercise on cognitive functioning in older adults."
That's the conclusion of a review published this week by the Association for Psychological Science. It's not a new idea; the paper surveys the available research on the topic and concludes that cognitive enrichment activities—puzzles, social interaction, and the like—may well help you preserve brain function as you age. But they were especially complimentary towards physical activity. "What is most impressive to us," the authors write, "is the evidence demonstrating benefits of aerobic physical exercise on cognitive functioning in older adults."
Thursday, July 2, 2009
Hip stretches can alleviate back pain
Back pain can often be the result of very tight gluteal muscles. So we all need to stretch our hips. This is true for athletic people and for those who are sedentary. Here are two variations of stretches that will help you develop more flexibility in your outer hip muscles.
Learning to maintain a healthy diet despite lean times
The most nutrient-rich foods that were also wallet-friendly included: eggs, milk, beans, lean ground beef, potatoes and soup. Many of these are already staples of our diets, but they may have fallen out of favor. Eggs have been eschewed due to cholesterol, potatoes have become a verboten carb, soup was maligned for its sodium.
But often overlooked is the nutritional wallop that such foods do have -- especially for the price. A complete shopping list is available at http://NutrientRichFoods.org . Do not to be lured into buying a bargain without checking the label first.
But often overlooked is the nutritional wallop that such foods do have -- especially for the price. A complete shopping list is available at http:/
On Nutrition: Who needs a supplement?
We all need help sometime. In nutrition, that help is called a "supplement" _ a boost of essential nutrients not found in our usual diet for one reason or the other.
Who needs to take supplements? That depends. Like extra workers, dietary supplements fill in nutritional "gaps." Here are some common ones that may call for a dietary supplement:
1. Nutritional anemias. Most common are deficiencies of iron, folate or vitamin B-12, all which can be identified with blood tests.
2. Strict vegan diet (no animal products). Most vegans need supplemental vitamin B-12 (a vitamin found only in foods of animal origin).
3. Pregnancy. Since pregnancy is a critical time for mom and baby, appropriate and timely vitamin and mineral supplementation is recommended for the best pregnancy outcomes. Ideally, women should be taking a supplement that contains folic acid before they become pregnant and 600 micrograms a day during pregnancy to reduce the risk for birth defects.
Pregnant women also need additional iron - 27 milligrams a day routinely to provide for the additional needs of pregnancy and 60 milligrams daily if she has iron deficiency anemia.
4. Diet devoid of one or more major food groups. If dairy foods are few and far between in your diet, a supplement of calcium and vitamin D is probably in order. Or if you only eat "green" when it is in a bag of M&M's, a daily multivitamin and mineral supplement can help fill in some important nutrient gaps.
5. Chronic diseases like diabetes and cancer. Long-term medical conditions can deplete the body of nutrients; or make eating adequate amounts of nutrient-dense foods difficult. A daily multivitamin mineral supplement is often advised for people with these conditions.
6. Use of medications that deplete the body of important nutrients. People who take steroid medications such as prednisone, for example, are advised to take daily supplements of calcium and vitamin D to help prevent the bone loss associated with these medications.
Who needs to take supplements? That depends. Like extra workers, dietary supplements fill in nutritional "gaps." Here are some common ones that may call for a dietary supplement:
1. Nutritional anemias. Most common are deficiencies of iron, folate or vitamin B-12, all which can be identified with blood tests.
2. Strict vegan diet (no animal products). Most vegans need supplemental vitamin B-12 (a vitamin found only in foods of animal origin).
3. Pregnancy. Since pregnancy is a critical time for mom and baby, appropriate and timely vitamin and mineral supplementation is recommended for the best pregnancy outcomes. Ideally, women should be taking a supplement that contains folic acid before they become pregnant and 600 micrograms a day during pregnancy to reduce the risk for birth defects.
Pregnant women also need additional iron - 27 milligrams a day routinely to provide for the additional needs of pregnancy and 60 milligrams daily if she has iron deficiency anemia.
4. Diet devoid of one or more major food groups. If dairy foods are few and far between in your diet, a supplement of calcium and vitamin D is probably in order. Or if you only eat "green" when it is in a bag of M&M's, a daily multivitamin and mineral supplement can help fill in some important nutrient gaps.
5. Chronic diseases like diabetes and cancer. Long-term medical conditions can deplete the body of nutrients; or make eating adequate amounts of nutrient-dense foods difficult. A daily multivitamin mineral supplement is often advised for people with these conditions.
6. Use of medications that deplete the body of important nutrients. People who take steroid medications such as prednisone, for example, are advised to take daily supplements of calcium and vitamin D to help prevent the bone loss associated with these medications.
5 Simple things to do for your health this month
1) Watch the heat - Be mindful of the temperature and its power to kill. Have a heat plan - know where to go to cool off, even during a rolling black-outs (malls, libraries, department stores, shaded community pools, etc.).
2) Summer socials - Connecting with your community is an important part of being healthy - studies show that people who have strong social networks are more likely to live longer, take concrete steps to ensure their health, and to rate their life higher on quality-of-life scales.
3) The pool thing: Nothing is more precious than our children - sure, you want to stay cool, but if you're around a pool with kids, it takes constant vigilance to protect them from drownings. If you own a pool, be sure you have several layers of protection - but keep in mind that none of them replaces the type of hyper-awareness that is required with children around water. In contrast, also keep in mind that children need to learn how to be water-safe.
4) Brain buzz - July is Anti-Boredom Month (who knew?). When it comes to brain health, it truly is a case of use-it-or-lose-it. What parts of your brain are atrophying? When was the last time you stretched yourself out of your brain comfort zone? Do a (har) mental inventory and see what you may enjoy exploring - improv? Sudoku? July is a great month to bust a brain-move.
5) Summer sillies - Every month should have room for a little deliberate silliness - it's what helps keep our Joy Habits strong.
2) Summer socials - Connecting with your community is an important part of being healthy - studies show that people who have strong social networks are more likely to live longer, take concrete steps to ensure their health, and to rate their life higher on quality-of-life scales.
3) The pool thing: Nothing is more precious than our children - sure, you want to stay cool, but if you're around a pool with kids, it takes constant vigilance to protect them from drownings. If you own a pool, be sure you have several layers of protection - but keep in mind that none of them replaces the type of hyper-awareness that is required with children around water. In contrast, also keep in mind that children need to learn how to be water-safe.
4) Brain buzz - July is Anti-Boredom Month (who knew?). When it comes to brain health, it truly is a case of use-it-or-lose-it. What parts of your brain are atrophying? When was the last time you stretched yourself out of your brain comfort zone? Do a (har) mental inventory and see what you may enjoy exploring - improv? Sudoku? July is a great month to bust a brain-move.
5) Summer sillies - Every month should have room for a little deliberate silliness - it's what helps keep our Joy Habits strong.
Nutrition needs for 'very old'
The very old (75+ years) have special nutrition needs that research shows is directly linked to maintaining quality of life.
Eating a wide variety of foods provides a good source of important nutrients. Simple lifestyle modifications and dietary changes are a large part of preventative health.
Regardless of someone’s age, it’s never too late to shed bad habits, such as smoking or regular snacking on processed junk foods that are high in fat and salt and low in vitamins and minerals.
A good start to each day includes morning servings of fresh or canned fruit, cereal with a good fiber content, and skim milk or yogurt, which contain calcium. For the older adult, breakfast is crucial in helping to start the day off on the right foot.
Skipped meals any time of the day can lead to trouble. Seniors benefit from routine. Regular meals are the best way to make sure daily requirements of calcium, vitamins A and C, beta carotene and protein are met, all of which work to mitigate health problems and chronic disease, such as diabetes.
Seniors who overeat or are inactive, on the other hand, can suffer from obesity or the development of hypertension, cardiovascular disease, diabetes and cancer.
Eating a wide variety of foods provides a good source of important nutrients. Simple lifestyle modifications and dietary changes are a large part of preventative health.
Regardless of someone’s age, it’s never too late to shed bad habits, such as smoking or regular snacking on processed junk foods that are high in fat and salt and low in vitamins and minerals.
A good start to each day includes morning servings of fresh or canned fruit, cereal with a good fiber content, and skim milk or yogurt, which contain calcium. For the older adult, breakfast is crucial in helping to start the day off on the right foot.
Skipped meals any time of the day can lead to trouble. Seniors benefit from routine. Regular meals are the best way to make sure daily requirements of calcium, vitamins A and C, beta carotene and protein are met, all of which work to mitigate health problems and chronic disease, such as diabetes.
Seniors who overeat or are inactive, on the other hand, can suffer from obesity or the development of hypertension, cardiovascular disease, diabetes and cancer.
Antioxidant may boost exercise endurance
Eating a variety of fruits and vegetables rich in the antioxidant quercetin may boost endurance, according to a small study with healthy college students.
The 12 fit college students, who were not regular exercisers, were given quercetin supplements for 7 days, which appeared to boost exercise endurance compared with a similar 7-day period without supplements, researchers report in the International Journal of Sports Nutrition and Exercise Metabolism.
The 12 fit college students, who were not regular exercisers, were given quercetin supplements for 7 days, which appeared to boost exercise endurance compared with a similar 7-day period without supplements, researchers report in the International Journal of Sports Nutrition and Exercise Metabolism.
Sprouted buckwheat is simple, delicious & healthy
Buckwheat becomes packed with live enzymes and vital nutrients when sprouted. Sprouted buckwheat is an amazing food because it tastes like a grain but is actually gluten and wheat free and not a grain at all. It is one of the most complete sources of protein on the planet, containing all eight essential amino acids. This makes it perfect for diabetics and those who want to cut down on their sugary carbohydrates and to balance their blood sugar levels. It is also known to lower high blood pressure. Sprouted buckwheat also cleanses the colon and alkalizes the body.
Yoga takes a bite out eating disorders
Practising yoga may be the key to a better self-image and eliminating eating disorders in women, according to a new U.S. study.
The study, performed by researchers at the University of California, found that women who practised yoga regularly had better self-images and fewer eating disorders, than those who kept in shape through traditional aerobic activities, like jogging or cardio-machines.
Regardless of age, the yoga practitioners reported less self-objectification, a better self-image, and fewer eating disorders than those who did not practise yoga, according to the report.
The study, performed by researchers at the University of California, found that women who practised yoga regularly had better self-images and fewer eating disorders, than those who kept in shape through traditional aerobic activities, like jogging or cardio-machines.
Regardless of age, the yoga practitioners reported less self-objectification, a better self-image, and fewer eating disorders than those who did not practise yoga, according to the report.
Group boxing classes deliver a one-two punch for fitness
Boxing is more than a combat sport between two people; it's a complete workout. Group boxing classes combine cardio and strength training, teach proper form. Proponents claim an hourlong workout can burn hundreds of calories.
Vitamin B12 protects the heart, mind, eyes and more
B12 is contained in many meats and fish. It is hard for vegetarians to get enough B12 because most of the sources are of animal origin. The best source of B12 is clams and other mollusks. There is nearly 85 mcg of B12 in just 3 ounces of clams. The next best source is liver, with 47 mcg in a slice. Salmon and trout have 5 mcg in three ounces.
Recommended dosage of B12 is 500 mcg a day. The supplement is inexpensive but difficult to absorb through the digestive system. So look for sublingual (under the tongue) forms, those that are sealed to prevent destruction in the gut, or get a B12 injection. Be sure to get enough vitamin B12 to fuel your brain, your blood, and your heart.
Recommended dosage of B12 is 500 mcg a day. The supplement is inexpensive but difficult to absorb through the digestive system. So look for sublingual (under the tongue) forms, those that are sealed to prevent destruction in the gut, or get a B12 injection. Be sure to get enough vitamin B12 to fuel your brain, your blood, and your heart.
Kettlebells: the fitness tool that could help you drop a dress size
Kettlebells chime well with the boot camp ethic that has sweated its way through the workout world. Tough, uncompromising and apparently offering miraculous results, it's no wonder they are flying (well, being lugged) off the shelves.
On the face of it, the kettlebell isn't terribly impressive. So, what's the difference between swinging a kettlebell around and hefting barbells or free weights?
Unlike a dumbbell or barbell, the kettlebell's centre of mass is offset from the handle. This means the weight constantly pulls against your hand and requires not only strength and co-ordination, but also the use of the other muscles through your arms, shoulders and your core stabiliser muscles. You use around 600 muscles in a workout and exercise your cardiovascular system, too – it's definitely a total body workout.
And you don't have to be super strong to train with kettlebells. They come in different sizes and weights, starting at 4kg and going right up to a muscle crunching 48kg. Unlike standard weights, which are lifted carefully and slowly, kettlebells are flung around with seemingly gay abandon. You swing them, pump them and pass them from hand to hand. It's a monster workout and some trainers reckon an hour of kettlebells will shed a mammoth 1,500 calories (compared with 300-400 for normal weightlifting or an aerobics class).
Inevitably, there are some risks involved with kettlebells, as there are with any free weights. But these can be minimised by having proper instruction. Once you've learnt good technique, though, the training can actually help prevent injuries. Learning to move and lift properly carries over into daily life.
On the face of it, the kettlebell isn't terribly impressive. So, what's the difference between swinging a kettlebell around and hefting barbells or free weights?
Unlike a dumbbell or barbell, the kettlebell's centre of mass is offset from the handle. This means the weight constantly pulls against your hand and requires not only strength and co-ordination, but also the use of the other muscles through your arms, shoulders and your core stabiliser muscles. You use around 600 muscles in a workout and exercise your cardiovascular system, too – it's definitely a total body workout.
And you don't have to be super strong to train with kettlebells. They come in different sizes and weights, starting at 4kg and going right up to a muscle crunching 48kg. Unlike standard weights, which are lifted carefully and slowly, kettlebells are flung around with seemingly gay abandon. You swing them, pump them and pass them from hand to hand. It's a monster workout and some trainers reckon an hour of kettlebells will shed a mammoth 1,500 calories (compared with 300-400 for normal weightlifting or an aerobics class).
Inevitably, there are some risks involved with kettlebells, as there are with any free weights. But these can be minimised by having proper instruction. Once you've learnt good technique, though, the training can actually help prevent injuries. Learning to move and lift properly carries over into daily life.
Got 20 minutes? Download a free yoga class
YogaDownload.com makes it so easy.
The site is full of audio class downloads for a variety of styles and levels. YogaDownload also has a pose guide for each video (including printable guides) and they've got a yoga info section, which makes them a great site for people who've always wanted to try yoga but were too embarrassed to take a group class.
Downloads range in price from $2.95 for 20 minutes up to about $6.95 for 90 minute classes or you can opt for a monthly membership for either $9.95 (6 downloads a month) or $19.95 (unlimited downloads). But before you grumble about having to pay for classes, you should know that a portion of proceeds is given to two different charities and YogaDownload offers free classes to members of the armed forces.
The site is full of audio class downloads for a variety of styles and levels. YogaDownload also has a pose guide for each video (including printable guides) and they've got a yoga info section, which makes them a great site for people who've always wanted to try yoga but were too embarrassed to take a group class.
Downloads range in price from $2.95 for 20 minutes up to about $6.95 for 90 minute classes or you can opt for a monthly membership for either $9.95 (6 downloads a month) or $19.95 (unlimited downloads). But before you grumble about having to pay for classes, you should know that a portion of proceeds is given to two different charities and YogaDownload offers free classes to members of the armed forces.
Tuesday, June 30, 2009
In old age, friends can keep you young. Really
Going to the ballpark, visiting friends and playing bingo are simple diversions for many of us. But for the elderly, these social pastimes may play a critical role in preserving their physical and mental health.
In fact, a new study suggests that the less time older people spend engaged in social activity, the faster their motor function tends to decline. An increasing body of evidence has suggested that participating in mentally stimulating activity, socializing frequently and exercising may help protect against age-related decline - at least cognitive decline.
In fact, a new study suggests that the less time older people spend engaged in social activity, the faster their motor function tends to decline. An increasing body of evidence has suggested that participating in mentally stimulating activity, socializing frequently and exercising may help protect against age-related decline - at least cognitive decline.
Zumba combines dance moves with body-sculpting exercises
Zumba is also the name of one of the top fitness trends in the United States, and Perez is the creator. It's a cardio workout that combines dance moves such as merengue, salsa and samba with various body-sculpting exercises.
Perez started by giving a brief demonstration of a few Latin dance moves. Then, he led the crowd through a 12-minute warmup with stretches, squats and other moves designed to raise the heart rate. After that, the class jumped into high gear.
While a few first-timers appeared a little lost at first, they eventually seemed to find a way to follow along. People of all shapes and ages participated, and at least two women who looked obviously pregnant were dancing with the group.
Perez started by giving a brief demonstration of a few Latin dance moves. Then, he led the crowd through a 12-minute warmup with stretches, squats and other moves designed to raise the heart rate. After that, the class jumped into high gear.
While a few first-timers appeared a little lost at first, they eventually seemed to find a way to follow along. People of all shapes and ages participated, and at least two women who looked obviously pregnant were dancing with the group.
The biggest hurdle: finding the motivation to get off the couch
Developing the motivation to exercise is one of the most important keys to a healthier lifestyle. Peter Crocker, an expert in sports and exercise psychology at the University of British Columbia in Vancouver, says motivation is the most important factor in exercise because it determines which activity you choose to do and why you maintain it over time.
The key is to find an activity you enjoy and to stick with it. People who feel they have to exercise - perhaps on a doctor's orders - are more likely to drop out of physical activity than people who exercise because they find it pleasurable.
The key is to find an activity you enjoy and to stick with it. People who feel they have to exercise - perhaps on a doctor's orders - are more likely to drop out of physical activity than people who exercise because they find it pleasurable.
Finding the right yoga style
Hatha yoga is the most widely practiced form in the United States. It's great for beginners because it teaches basic yoga poses.
Vinyasa yoga is just moving with your breath, making sure that on an inhale you're coming up or on an exhale, you're maybe forward folding.
If you're an advanced athlete, ashtanga yoga might be for you. It focuses on building strength.
Bikram or "hot" yoga, is practiced in a heated room. It's is very intense and not for everyone, especially those who are pregnant, or who have high blood pressure or other health concerns.
If you're looking for something therapeutic, try iyengar, also known as yin yoga. It uses blocks and bolsters to ensure proper alignment and increase flexibility.
Regardless of the type of yoga you choose, just trying it is the key to expanding your fitness flexibility.
Vinyasa yoga is just moving with your breath, making sure that on an inhale you're coming up or on an exhale, you're maybe forward folding.
If you're an advanced athlete, ashtanga yoga might be for you. It focuses on building strength.
Bikram or "hot" yoga, is practiced in a heated room. It's is very intense and not for everyone, especially those who are pregnant, or who have high blood pressure or other health concerns.
If you're looking for something therapeutic, try iyengar, also known as yin yoga. It uses blocks and bolsters to ensure proper alignment and increase flexibility.
Regardless of the type of yoga you choose, just trying it is the key to expanding your fitness flexibility.
Monday, June 29, 2009
Walking cuts breast cancer death risk in half
Five hours a week of walking (or any moderate aerobic workout) reduces your risk by more than half, according to a new study from the University of South Carolina. And just 20 minutes a day cuts the risk by a third.
Researchers call their study, involving more than 14,000 women, the first to objectively connect fitness levels and the risk of dying from breast cancer. Will exercise cut your chances of getting the disease in the first place? Other studies say yes—by about 20%.
Researchers call their study, involving more than 14,000 women, the first to objectively connect fitness levels and the risk of dying from breast cancer. Will exercise cut your chances of getting the disease in the first place? Other studies say yes—by about 20%.
Use your brain; Exercises are a smart way to stay mentally fit
Brain health emphasizes good nutrition, especially Omega-3 vitamins, stress management and mental exercise.
In addition, activities that combine intellectual, physical and social elements also work to strengthen cognitive strength. Games like Sudoku and crossword puzzles are better than doing nothing.
In addition, activities that combine intellectual, physical and social elements also work to strengthen cognitive strength. Games like Sudoku and crossword puzzles are better than doing nothing.
Vitamins slow eye degeneration in senior citizens
A specific combination of vitamins and other nutrients may significantly slow down the rate of sight loss in Age-Related Macular Degeneration (AMD), a major cause of blindness in the elderly, according to new research conducted at Queen`s University, Belfast, Northern Ireland.
A team of scientists discovered that supplements containing Vitamin C and E, the mineral zinc, as well as lutein and zeaxanthin (carotenoids found in yellow fruits and dark green leafy vegetables respectively), given to 400 senior citizens, could not only slow degeneration but could also lead to improved sight and sharper vision.
A team of scientists discovered that supplements containing Vitamin C and E, the mineral zinc, as well as lutein and zeaxanthin (carotenoids found in yellow fruits and dark green leafy vegetables respectively), given to 400 senior citizens, could not only slow degeneration but could also lead to improved sight and sharper vision.
6 ways you can put a little exercise into your work day
1. When you need to talk to a co-worker, get up and walk to other desks and offices rather than calling or using instant-messaging.
2. When walking to and from work -- or at any time during your day -- make sure you move quickly.
3. Instead of a coffee break, take a "fitness break." Go on a walk, do some stretches or even try a few easy muscle-building exercises with resistance bands or small hand weights.
4. Ask others to join you on a lunchtime stroll. Regularly-scheduled exercise with a group makes you more likely to stay involved, and is also a nice social opportunity.
5. Stand, don't sit! Just getting up burns more calories than if you remain seated for hours at a stretch.
6. Bike to work if possible, or get off public transportation before your destination and hike the rest of the way to work. And always take the stairs.
2. When walking to and from work -- or at any time during your day -- make sure you move quickly.
3. Instead of a coffee break, take a "fitness break." Go on a walk, do some stretches or even try a few easy muscle-building exercises with resistance bands or small hand weights.
4. Ask others to join you on a lunchtime stroll. Regularly-scheduled exercise with a group makes you more likely to stay involved, and is also a nice social opportunity.
5. Stand, don't sit! Just getting up burns more calories than if you remain seated for hours at a stretch.
6. Bike to work if possible, or get off public transportation before your destination and hike the rest of the way to work. And always take the stairs.
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