Exercise and Fitness

Regardless of what kind of exercise you engage in, it's a good idea to stretch regularly to avoid straining your muscles. Stretching helps you maintain the maximum range of motion in your joints. Stretch at least three times a week to maintain flexibility. Do not stretch until it hurts. If there's any pain, stop. Don't bounce. Stretching should be gradual and relaxed. Don't hold your breath during a stretch. Stretching before exercising or playing a sport may improve performance and perhaps prevent injury. Stretching after exercising can prevent muscles from tightening up.

The most important thing to do if you’ve sprained an ankle, pulled a muscle, or torn a ligament is to apply ice a soon as possible. Ice reduces pain, blood flow, muscle spasm and inflammation. This helps limit tissue damage and hastens the healing process. Apply ice for 10-20 minutes, then re-apply it every 2 waking hours for the next 24 to 72 hours. To avoid frostbite, stop icing once the skin is numb.

Exercise has many benefits that are seldom recognized. Regular exercise helps to keep your mind sharp as you age, boost self-esteem and build muscle which speeds metabolism and enhances weight control. Exercise may also retard wrinkling of the skin, boost the immune system and increase cardiovascular efficiency. In addition, exercise helps turn estrogen in the body into a form that is unlikely to stimulate division of breast cells.

Sleep

Anyone who wants to be at their peak level of fitness needs to get their sleep. Studies have shown that sleep deprivation impairs a person's coordination, reflexes, memory, productivity and concentration. It also makes people depressed, less alert and weakens the immune system. Studies done at the University of Chicago have found that missing some sleep on a regular basis can accelerate the aging process by interfering with metabolism and hormone production.

Like exercise, sleep boosts immunity by enhancing natural killer cell activity. An average healthy person needs 7-9 hours per night; this can rise to 10-11 hours in illness. Sleeping an hour less than you need can impair mental and physical performance as much as two alcoholic drinks can. You are also more likely to become irritable and moody.

"I know from the testimonies given me from time to time for brain workers, that sleep is worth far more BEFORE than AFTER midnight. Two hours’ good sleep BEFORE 12 o’clock is worth more than four hours AFTER 12 o’clock". - EG White, 7MR, p224.

   
Dental Health

Most people don’t brush their teeth long enough or often enough (2 minutes, twice a day), but at least 10% of people brush too hard. This can cause toothbrush abrasion and lead to sensitive teeth, receding gums, and wear around the roots. A brush that’s too hard is often the problem. Although dentists recommend soft-bristled brushes, 45% of the toothbrushes sold in the USA have medium or hard bristles.

Saliva production falls at night. If your teeth aren't clean when you go to sleep, bacteria will have plenty of opportunity to do damage. Brush your tongue as well as your teeth. Replace your brush as soon as the bristles deteriorate and become worn; that usually takes about 3 months. Rotating between 2 soft-bristled brushes is often recommended since viruses and bacteria thrive on moisture. Using a brush that has had a chance to dry out after its last use, reduces the risk that you will re-introduce these microbes into your mouth.

   
Around Your House

Don’t use mothballs. They are among the most toxic household products on the market. Mothballs or camphor balls containing napthalene can be fatal to small children who swallow them. Other kinds of mothballs contain potential carcinogens. All are air polluters.