The 3 ways to exercise outside in the winter  You can find many annoying but suitable reasons why you cannot exercise in the winter. Nose dripping. Eyes watering. Cold air freezing your throat, filling your lungs. Exercise outside in the wintertime sounds like a cruel joke, but if you follow some of tips from John Honerkamp, exercising outside will be an absolutely enjoyable activity in the winter.  John Honerkamp, chief coach of the New York Road Runners organization, and the Mayo Clinic, for safely (and even enjoyably) working out in the winter. 1. Get Used to It  Your body will get used to the cold temperature although it is hard to believe. You'll have to continue challenging the outdoors. Keep your chin up and keep going. "It's key to focus on effort versus actual pace," Honerkamp says. 2. Get Dressed Appropriately  "if you're going to be tough, make sure you're smart about it and that you're dressed appropriately." Honerkamp suggests wearing layers, which help keep you warm for longer time. 3. Know When to Go Inside  Listen to the weather forecaster before your go outside. If the wind is extremely chilly or the temperature is below zero, Mayo Clinic suggests skipping your workout or taking it inside. Go to the Mayo Clinic KMH editor Jane

  6 easiest ways to exercise for diabetic patients If you have a chronic diabetic disease, you have heard the story more than enough, the importance of exercise. However, like everyone else, it is challenging for you to keep exercising because it requires ceaseless efforts and patience to see the light at the end of the tunnel. Today, there are six easiest ways to help you work out everyday! 1. 30 minutes are enough  You never need to make your work-out time long and excessive.It is the best plan for you to take a walk or do simple moves for 30 minutes a day.You can add up 3 to 5 minutes to your daily exercise until it reaches up to 60 minutes. 2. Increase your total activity  Apart from the planned exercise such as walking, jogging, cycling, you need to boost up the amount of total activity throughout the day. If you rarely move your body, it is unlikely to see your improved glycemic control. 3. Wear a step counter  Buy a step counter to make a sum of the total activity and exercise. Your goal for a day will be 10,000 steps. 4. Find an exercise buddy  Be an exercise buddy for someone or find one for you! You can be motivated when feeling lazy to keep your exercise plan. What are friends for? 5. Keep an exercise journal  Record the duration of exercise and your daily glycemic index every day, and then compare the figures every month. You will Witness your improved glycemic index and decreased body weight. 6. Get an exercise prescription  It can be the most effective way to follow the exercise methods prescribed by a medical sports specialist doctor. It is safe and individualized based on your glycemic index, body fats, and muscles.   Why don’t you choose the favorable one out of the six ways and keep it for your energetic days in the winter. The sooner you start it, the sooner you will see the light at the end of the tunnel. KMH editor, Jane

Is your body crooked?     Checking your body balance helps you prevent some diseases which occur due to crooked & unbalanced body. Checking the balance in front of a mirror may be the first step for the kid to prevent scoliosis and for the adult to prevent various spinal disorders. 1)  Are your center points of collarbone, between eyebrows, knees & feet aligned with the philtrum and belly button? Yes (      )      No (      )   2) Are your ears leveled? Yes (      )      No (      )   3) Are your shoulders leveled? Yes (      )      No (      )   4) Are your breasts leveled? Yes (      )      No (      )   5) Are both sides of your pelvis leveled? Yes (      )      No (      )   6) Are your hands the same length? Yes (      )      No (      )   7) Are your knees leveled when you lie down and bend them? Yes (      )      No (      )   8) Are your knees leveled when you lie down and pull them towards your body? Yes (      )      No (      )   9) Are your hands the same length when you lie down and stretch both arm over your head with the palms of your hands face each other? Yes (      )      No (      )   10) Lie down on your back without using a pillow and place your legs straight down. Are you able to put your hands underneath your waist? Yes (      )      No (      )   If you've answered 'No' to any of above questions, you may have balance problems. You should visit a specialist to get some evaluation, and if necessary, a proper tretment. Especially, if you have noticeably crooked shoulder or pelvis, it might be a sign of spinal disorder and needs a specialist.

It is exhausting to exercise as the temperature goes up over 30 ℃, and we tend to stay indoors to stay cool. However, the proper amount of exercise is necessary to maintain your health. If you are not a fan of active workout, try this easy-to-do indoor stretching regimen.   #1 Forearm Stretching Sit on a chair with your back straightened. Lower your arms to the side comfortably. Raise your arms straight up and lower them to the side. Repeat this for 30 times. #2 Arm Stretching   Sit on a chair with your back straightened. Lift your arms to the side and make a fist. With your arms at shoulder width, bend your elbows 90° upward and lower them to their original position. Repeat this for 30 times. #3 Arm & Shoulder Muscle Relaxation   Sit on a chair with your back straightened. Swing your arms greatly as you are rowing a boat. Repeat this for 30 times. #4 Chest Muscle Strengthening   Sit on a chair in the same position as arm stretching in #2. Gather your arms towards each other keeping your elbows to the shoulder height, and return to the original position. Repeat this for 30 times. #5 Thigh Stretching I   Sit on a chair with your back straightened. Lower your arms to the side comfortably and gather your knees together. Raise your left knee to your chest first and alternate it with your right knee. Repeat this for 30 times. #6 Thigh Stretching II   Sit on a chair with your back straightened. Grab front edge of a chair with both hands. Spread your legs to the side and gather them back to the front of a chair while keeping your knees bent 90°. Repeat this for 30 times. #7 Leg Stretching I   Sit on a chair with your back straightened. Gather your legs together and grab each side of a chair with your hands. Lift your knees to your stomach. Hold the position for 10 seconds and lower your knees. Repeat this for 10 times. #8 Leg Stretching II   Place your left leg on a chair. Interlock your fingers together and place them on the top of the left knee. Lower your upper body towards to your left knees without bending your right knees. Maintain the position for 10 seconds.     Original Posting written in Korean Translated by Korea Medical Hub  

Climbing sticks distribute the load on your knees and spine by one third if used correctly when you hike.      Many consider climbing sticks are only for the intensive mountain climbing, and put climbing sticks away for light tracking. This is a wrong idea. If you use the sticks in correct manner, they will greatly reduce the danger of spinal & knee injury.   Adjust the height of the sticks perpendicular to your arms when you hold them on a flat ground. Slide your hand upward into the strap (see photo 1&2), and then grab the strap and the handle together (see photo 3).   On the uphill, lean forward your upper body and slightly bend down toward the climbing sticks instead of pushing them forward. On the downhill, make sure your upper body is positioned behind the climbing sticks since your knees take the load otherwise. Keep your feet slightly apart, and walk with little steps while supporting with the sticks closed to your feet. Putting a lot of weight on the sticks when going downhill will burden the wrist joint.  

Carpal Tunnel Syndrome is idiopathic median neuropathy at the carpal tunnel. It is a common disorder for office workers who spend a long period of time typing in front of a computer.   The compression of median nerve causes Carpal Tunnel Syndrome There is a tunnel-shaped space surrounded by bones and ligaments inside the wrist where the median nerve passes through. Excessive use of wrists causes tendons to get swollen, and then compress the median nerve. The main symptom of CTS is intermittent numbness of the thumb, index, long and radial half of the ring finger, and the numbness often occurs at night since people tend to sleep with flexed wrists.   Many office workers and housewives suffer from CTS CTS is common among office workers and housewives since they tend to over-use their wrists. If they mis-judge the symptom of numbness due to poor circulation and take medicine to improve their circulation, it may cause various complications including gastrointestinal bleeding, thus, it is critical to get diagnosis from professionals if you experience any numbness or tingling sensation on your hands.   How to Self-Diagnose CTS 1. Place the back of your hands against each other, and bend the wrists 90 degrees. 2. Maintain the position for 1 minute to check if you feel any numbness. (The tunnel space decreases and the median nerve is compressed when your wrists are flexed, thus, numbness may get worse if you have CTS.)   Good Wrist Exercise for CTS It is recommended to massage with a warm pack in order to relax wrist muscles to prevent Carpal Tunnel Syndrome.     [Wrist Rotation] 1. Relax your shoulders and wrists. 2. Interlock fingers both hands to 1 knuckle length. 3. Place a small ball between the palms or pretend there is a ball. 4. Rotate your wrists clockwise and counter-clockwise for 3 minutes each.   [Flex your wrists] 1. Put your arms forward without bending your elbows while your palms are facing up. 2. Take a deep breathe and hold it in for a few seconds and bend down fingers except thumb with other hand. 3. Maintain this position for 5 seconds and breathe out slowly. 4. Repeat 5 times for both hands.     Written by Chae-Young Cho Original Source in Korean Translated by Korea Medical Hub  

According to oriental medicine, enhancing colon motility helps relieving symptoms of exhaustion as well as constipation. To enhance the motility of the colon, you can either stimulate your stomach with your hands, or the meridians on legs and waist.   Healing Therapy                 1. You should lie down on your back while your partner is holding your waist with both hands. 2. The partner will lift your waist 5cm and put down for 5~10 times. 3. The partner will hold your ankles and gently shake them sideway.   Written by Hyojung Kim (in Korean) Source: Brainworld > BrainHealth/Diet > Brainfitness Translated by Korea Medical Hub