So you took the leap and decided to try your hand at cycling. Shifting can be confusing and frustrating at first, as with any new skill. But, when you become comfortable with shifting, you will find that peddling will become easier and more fun. As you saw in the above picture, the tips point out that the left shifter operates the front gears and the right shifter operates the rear gears. The rear gears will need to be adjusted most often so keep that in mind when you are out practicing or riding. Here are a few more tips that will help facilitate your shifting.
Braking is probably the most important skill to now when you start riding a bike! If you can't break, you crash, right!? Before you even learn how to shift you need to learn how to brake. Above, I have simply spelled it out the action steps. And basically you just need to... "do it!" as Nike would say!
I have been doing a lot of research about micro nutrients and their importance in the body. One of the best newsletters I read was from Dr. Stephen Kimberly the chief Science Officer for the company Q Sciences. His previous position was chief editor for WebMD. This is what he has to say.
Wellness can mean so many things. Start planning your wellness plan now in September. Make a list of things you want to improve in 2019. Then follow the suggested guidelines below to help you on your way to improving your life. Things that a majority of people want to improve include better sleep, more energy, loosing weight, improve eating habits, include exercise habits and decreasing stress. Below are sample plans for a few healthy habit improvements you can make right newt increase your wellness.
My Sleep Plan
Better Sleep Suggestions
Monitoring and Evaluation: Sleep Journal criteria to record
Weight Loss Plan / Better Eating
Baseline Recorded Information and record monthly:
Sleep plays such an important role in your physical and mental health. The National Institute of Health says, "It is involved in healing and repairing your heart and blood vessels and that ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke." The National Sleep Foundation (NSF) has conducted multiple surveys and found that millions of people do not get enough sleep and furthermore, many suffer from lack of sleep. Other surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. This author finds these statistics shocking and disturbing. Also, most of those with these sleep problems go undiagnosed and untreated. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month - with 20 percent reporting problem sleepiness a few days a week or more. Additionally, 69 percent of children experience one or more sleep problems a few nights or more during a week.
Lack of sleep and tiredness during the day can lead to ineffective job or school performance, poor judgement, inability to preform simple problem solving decisions and falling asleep at your desk or in your car. The Department of Transportation reports that 1-4 percent of all accidents results from sleepy or sleeping drivers. But what can we do to prevent poor sleep?
It isn't always as easy as saying, "just go to bed early and go to sleep." Certainly there are sleep routines and behaviors we should develop and participate on a nightly routine basis. These can include: going to bed at the same time every night. Determine when you need to go to bed in order to go to sleep and get 6-8 hours before waking at your "usual" morning time. Perform the same night time activities such as washing up, brushing and flossing your teeth and reading a few pages of a good book or a boring book for that matter. Play soft music with your bedroom lights dimmed and practice deep breathing exercises. Perhaps use a diffuser and diffuse lavender and sage cleary at night. If you have sleep apnea, fill your distilled water in your clean reservoir of your machine and apply your breathing apparatus before going to sleep. As you try to go to sleep, perform progressive relaxation techniques that promotes you to relax each of your body's parts. Speak to your personal care provider about over the counter sleep aids and prescription medications.
National Institute for Health
National Sleep Foundation
American Psychological Association
Flu season can be scary. The big question is whether or not to get the flu shot! That is a personal decision but the Center for Disease Control and the National Institute of Health do recommend a yearly flu shot.
The flu is spread by tiny droplets in the air from an infected person when they cough, sneeze or talk. We inhale the virus and it incubates (grows) in our bodies. We see signs and symptoms within one to four days.
Signs and Symptoms of Flu (as reported by the CDC)
People who have the flu often feel some or all of these signs and symptoms:
- Fever* or feeling feverish/chills
- Sore throat
- Runny or stuffy nose
- Muscle or body aches
- Fatigue (very tired)
- Some people may have vomiting and diarrhea, though this is more common in children than adults.
*It’s important to note that not everyone with flu will have a fever.
All people are at risk for getting the flu but the people at most risk are: people 65 years and older, people of any age with certain chronic medical conditions (such as asthma, diabetes, or heart disease), pregnant women, and young children.
Complications of flu do exist. The risks are much higher in those mentioned above. Complications can include: bacterial pneumonia, ear infections, sinus infections, dehydration, and worsening of chronic medical conditions, such as congestive heart failure, asthma, or diabetes.
Your best treatment is PREVENTION! The first and most important step in preventing flu is to get a flu vaccination each year. CDC also recommends everyday preventive actions (like staying away from people who are sick, covering coughs and sneezes and frequent hand washing) to help slow the spread of germs that cause respiratory (nose, throat, and lungs) illnesses, like flu.
If you think you or a family member has the flu see your doctor. He or she will be able to prescribe or recommend the best treatment.
Have a happy and healthy flu season.
Visit the CDC for full articles related to Flu Season.
Dana White has been a nurse for over 25 years. She has healthy tips and cycling tips that aim to improve lives, She is an avid cyclist and jokes that her mom is in the guinness book or world records for being the first woman to give birth to Dana and then to a bicycle.