If you haven’t been regularly scheduling time to participate in activities you enjoy or taking time to relax, it’s probably starting to catch up with you. Leisure activities don’t have to be time-consuming or expensive to be effective. Simply take time to read, do needlework, go for a walk, play with your pet, garden, visit a museum, go to a movie or play golf.

Check your physical activities

Are you getting enough exercise? Are you getting any exercise at all? (And no, changing the channels on the remote does not count!) Regular physical activity helps your mind and body perform at peak levels. By the same token, lack of physical activity can be a real brain drain. Exercise produces endorphins in your brain that lead to greater awareness, an enhanced sense of well-being, and clearer thinking.

Exercise need not be a major event either. A nice daily walk can provide the exercise most people need — in addition to its stress-relieving and sleep-enhancing benefits. Playing a round of golf, a game of tennis or volleyball can help you have fun and stay fit at the same time. Or, combine bike-riding or roller-blading with your kids to enhance your family time.

Stay in touch with the kids, and get some exercise, too. Splashing and swimming in the pool is both relaxing and good for you. So is gardening. Become active and enjoy the benefits!

Take the time to try new things and discover the physical activities you enjoy most. Then incorporate them into your weekly routine, participating in one or more activities several times each week.

“Sport rage is an angry, aggressive response that is out of proportion to the situation,” explained Robert Schleser, Ph.D., professor of psychology at Illinois Institute of Technology. “Rage responses can occur in any situation or sport.” It’s probably just as likely to happen on a tennis court as on the football field.

Why sport rage has become more prevalent — just as road rage has — is hard to determine. Dr. Schleser suspected that there are many contributing factors. “Aggressiveness is valued in sports, and the line between good aggressive play and sport rage is hard to define,” he noted. He pointed to the availability of role models engaging in angry, aggressive behavior with little or no consequences as a reason for more and more people acting out in this manner.

Because children view athletes and adults as role models, Dr. Schleser contended children who witness sport rage will be more likely to engage in the same behavior. “We need to reestablish the point of sports,” he said. “Emphasize playing well and fairly, and to have respect for the sport and its officials. Most importantly, we need to remember that it’s a game. Kids should be taught that their self-worth is not dependent on winning a Pee Wee league soccer game.”

Sportsmanship Checklist for Kids (and Adults!)

I share in the responsibilities of the team.
I give everyone a chance to play according to the rules.
I always play fair.
I follow the directions of the coach.
I respect the other team’s effort.
I offer encouragement to my teammates.
I accept the judgment calls of the game officials.
I end the game smoothly.

To help deal with sport rage and deter future episodes, Dr. Schleser advised that punishment should be swift, strong, and inevitable. For instance, if a football player punches an opponent for blocking his kick, he should be benched for the rest of the game. “It should never be tolerated,” he said.

We need to keep in mind, however, that sport is about physical competition. “Tempers do flare, and that’s normal,” added Dr. Schleser. “But rage is a disproportionate response. Officials should be taught the difference.”

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Tea:
Herb tea is made by putting about one to two teaspoons of dried or fresh herb in a tea bag or a tea ball or strainer and pouring very hot, just less than boiling, water over herbs. This then steeps for about five minutes. Not only can this tea be sipped but also it can be used as a skin wash. A skin wash is a very good way to treat skin infections or to treat broken skin to prevent infection from occurring.

Infusion:
Basically, this is a strong tea. Make an infusion as you would a tea but cover it and let it stand for 15 to 30 minutes. This can also be sipped as a tea or used as a gargle for a sore throat. Also use it to wash the skin or
add to the bath.

Decoction:
A decoction is also similar to a tea. Because it is typically made from hard, woody parts of a plant, it is more difficult to extract the beneficial components. A decoction is typically simmered in a pot of water for 30
minutes with the plant parts and then strained. This can be saved in the refrigerator for up to three days. Decoctions can be taken orally, used to wash the skin, or put into the bathtub.

Tincture:
Because they are typically extracted into alcohol, a tincture is more stable and keeps longer. Most individuals buy their tinctures rather than making them. But you can also make them yourself. Put four ounces of dried, crushed herb into a jar with 2 1/2 cups of brandy, vodka or pure grain alcohol. Never use rubbing alcohol as it is poisonous to drink. The mixture should be shaken daily for two weeks and then strained through cloth to remove the herbs. Store in a dark glass bottle and in a cool place. Tinctures are more concentrated than teas, and should be used only a dropper full at a time.

Compress:
A compress is a way of applying an herb directly to the skin. First make a decoction or an infusion and soak a washcloth in this. Apply the washcloth to the affected skin. Compresses can be hot or cold.

Poultice:
A poultice is similar to a compress but uses the whole plant. Mash the leaves of the herb in a little boiling water and apply the mashed herb directly to the skin when it has cooled enough. Hold it in place with a gauze
bandage.

Baths:
Many of the components of an herbal bath are absorbed through the skin and into the body where they can act. It is relaxful and therapeutic. Use 1/4 to 1/2 cup of herbs in a muslin bag and let the warm bath water run over the bag. The herbal components will be dispersed into the bath.

Infused Oil:
An infused oil is basically a dilution of the oil soluble components of an herb in an oil base. You can make it by adding a large handful of herb to a jar and covering that with carrier oil. The carrier oil can be almond oil,
apricot oil, grapeseed oil, olive oil, sesame seed oil, corn oil or even walnut oil. Each contributes its own properties to the oil and you will develop a personal taste for a specific one. Almond oil is a good choice
however as it is easily absorbed into the skin, slow to become rancid and inexpensive. Make sure the herb is completely covered with oil though to prevent mold. Let the oil steep at room temperature for 1-2 weeks shaking daily. Strain the oil to remove the herbs and apply the oil directly to the skin or use it in a balm or salve.

Vinegars:

Although herbal vinegars are great in a salad, they are also an ideal way to apply herbs to the skin. The slightly acidic pH of vinegar also protects the skin.

To make an herbal vinegar mix about 1/2 cup of dried herbs with 1 1/2 cups of cider vinegar, making sure the herbs are completely covered. Let this stand for 2-3 weeks in a warm place, shaking frequently. Strain the herbs from the vinegar and store in a clean bottle. When ready to use, dilute the vinegar with six parts of clean, distilled water. This vinegar can be used on the face, feet or in the bath.

Fibromyalgia is a condition that typically causes pain and fatigue in muscles, tendons, and ligaments — though not in the joints of the body.

This condition may accompany Chronic Fatigue Syndrome (CFS) and is sometimes confused with it. Unlike CFS, however, fibromyalgia can be identified by a medical test.

Fibromyalgia tends to affect women between the ages of 20 and 50. It may be present constantly or run in three- or four-day cycles. Typically, it is accompanied by sleep problems.

The symptoms of fibromyalgia are treated with anti-depressants, painkillers, and muscle relaxants. Regular exercise may also relieve the discomfort one feels.

For more information about fibromyalgia, call the Fibromyalgia Network at 800-853-2929, M-F, 8-5 PST. Ask for an information packet, a list of doctors, information about support groups in your area, and a newsletter.

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Children, however, exert much of their energy on the school playground. Parents also exert much of their energy at work and on the drive home. So when everyone arrives home, all anyone wants to do is rest and relax in front of the television set. And who can blame them?

Take the time to relax, but after everyone has had a few minutes to recuperate, how about taking a few minutes to get the blood pumping to the heart? Did you know that exercising does not only improve blood flow, but it lowers the cholesterol? It can also help lower blood pressure and reduce constipation. It reduces stress, by promoting relaxation, which in turn makes for a better night’s sleep. And if continued for a 30-minute interval or more, it can also reduce one’s weight.

Exercise also has a way of improving one’s self-image and self-worth. We all know that when we feel better about ourselves, life is more bearable. It can also boost our energy levels and deter the onset of depression.

So the next time exercise doesn’t fit into your schedule, consider the how great it is for your body and “Just Do It.”

Through experience and years of working among martial arts practitioners in their pursuit of excellence, I have seen the results of taking things to the extremes, and too much is certainly as bad as too little where exercise is concerned!

In most cases, many people find it difficult to become motivated to train, but there are a considerable number of sports and fitness people who live for their training and risk the effects of over-indulgence. This is especially true in martial arts, which attracts many competitors and perfectionists alike whose aim is to become the best they can be.

The most common result of over-training is strain injury. This can affect the body’s mechanics in many ways, but for the martial artist, it is usually the legs, particularly hamstrings and abductors, along with the lower back and shoulders that take the punishment. Joints can also be affected causing episodes of pain or discomfort. Whereas rest and rehabilitation is the way forward after any exercise-related injury, the over-enthusiastic trainer often continues to train, ignoring the warning signs; such is their addiction to their regime.

Other problems can arise through over-training that are perhaps less known. Losing too much body fat can readily leave the practitioner open to viral illnesses and infections. We all need a small amount of body fat as it acts as a protector. In the past, many track athletes and marathon runners who have lost too much body fat have fallen ill with repeated viruses, so remember that some fat is good. Exhaustion and the actual stress of too much exercise also places our internal systems under enormous pressure as they work harder to provide the energy, maintain performance and repair the damage being caused.

Despite the danger of causing long-term or irreparable damage to one’s body, the over-enthusiastic practitioner grits their teeth and carries on.

Most find it difficult to understand the psychology behind those who over-train, but it is a type of addiction in their personal battle to be better than the rest, but if left unchecked, it can lead to broken dreams.

Once the problem of over-training is recognized, the practitioner can take steps to modify their training routine. Engaging the services of a personal trainer will prove helpful here to ensure that you are achieving your goals without the risk of burning yourself out in the process. The key, as in everything, is balance. By doing everything in moderation, you can work toward your success without risking your overall health and well-being.

My healthcare provider told me to keep a sleep diary. What should I keep track of?
Often, a sleep diary can be useful to help identify sleep problems. This diary should keep track of bed and awakening times; what you eat and when you eat; use of alcohol; any over-the-counter or prescription medications, tobacco or caffeine; when you exercise; and sleep duration and quality. Your bed partner may also provide important information that can help to make a diagnosis. For example, do you snore and do you kick or move around?

Any simple, non-pharmacologic suggestions for possibly improving sleep?

Avoid or minimize naps and try to go to bed and get up at the same time each day.
Exercise regularly, but don’t exercise right before bedtime.
Keep the bedroom comfortably cool in temperature.
Don’t eat heavy meals right before bedtime.
Minimize or eliminate evening caffeine or alcohol.
Try to use the bedroom only as a place for sleep and sex (and only if you so desire the latter).
During bedtime, keep the bedroom quiet and dark.
If you can’t sleep, don’t lay there torturing yourself! Instead, get up and try to do some quiet nonstimulating activity outside the bedroom, until you feel you can get to sleep.
Always inform your healthcare provider that you are having difficulty sleeping so that she/he can try to help you.

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Feel the earth, or whatever you stand on, beneath your feet. Recognize the energy flowing up through your soles into your legs. Become centered at your dan tien (the place just below the navel) by focusing and “breathing” into it. Make sure your back is aligned – head and spine straight, tailbone tucked in. Check that your legs are about shoulder-width apart and knees bent and spread like riding a horse. If someone should push your body now, it would stand like a rock, immovable (well almost).

Make the first move very slowly noticing how your waist, hips, legs, feet, shoulders, arms and head respond and move into the next position. Feel the chi at your fingertips and palms, and wherever else it appears. Pause here if needed to feel perfectly balanced, notice how your weight is distributed. Depending on the move and stance, your weight will be more on the front leg, or back, or evenly on both. Then make the next move in a similar way. Always focus on the chi and your breath while doing these movements for health.

While most instructors will want the student to focus on completing the form correctly, know that if “feeling good” afterwards is your main reason for the practice, then the form is secondary to the “inner” feeling.

I know that most people will want to “get the moves right” first and then focus on the details later. And that may be the only way a student can practice in a class. But while practicing alone, the method suggested in the preceding paragraph will bring more benefits faster.

Perhaps you’ll never reach it, or perhaps you’ve already run it and did not know it. It really doesn’t matter so long as you try to run each mile as though the next will be the “Ultimate” one. But do I worship it? Not in the strict sense of the word, no. The time I devote to it is contained within a larger segment of my daily life that is already consumed by my daily running, so I can’t say that I really do. In a looser sense of the word, I do revere the “Ultimate Mile” enough to believe that I might actually catch myself running it and know that I’ve reached my peak. However, as this likely will not happen, all I can really do is keep running. It probably isn’t anything that anyone other than strange people like me would see as even a vague form of worship, but then, that’s me.

Actually, I will admit that I stopped seriously making any sorts of comparisons between running and anything resembling religion at this very moment. I figured out that all I really needed to remember is that not everyone has their heart into this sport, that not everyone can do this as much as I do or even at all in some cases. Before I chastised myself for having turned one of my life’s passions into another form of zealotry, I tried to remind myself of the one feeling that running creates within in me as much as any feeling of fulfillment or empowerment; a feeling of moderation. That almost Platonic mean that I sought through running to alleviate the stress of my frantic life back in high school, has helped me maintain a mostly calm existence since I took up the sport.

So, I apologized for trying to sell running and then I offered to help people find an exercise program regardless of what it entailed.

I am simply nice like that, when I am not wrapped up in my love of shoving those Asics on my feet and pounding several miles of pavement at a blinding 11 mph every evening. When it comes right down to it, running really is a sport for the easy-going, because you have to be rather laid back to have the patience and chutzpah to plow through potentially nasty weather just to burn a few calories.

Unclear priorities create stress

When we perceive time to be in short supply, we are often tempted to work harder and faster than ever, usually continuing to do what we are doing, but at a more harried pace. Many time-management experts advise people to work smarter, not harder, by working more directly and consciously to attain the most important priorities. This means encouraging your clients toperiodically make a list of important goals in the different areas of their lives: health, family, work, home, community, recreation, spiritual growth and so forth. These goals should be the focus of each day so that they feel that, even though they cannot do it all, at least the most important things are getting done.

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