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Exercise Becomes More Important As We Age

cyclists-669809-mDespite their ages, most people won’t have done a great deal of regular exercise since they were in high school. So when they retire and want to improve their golf game, keep up with grandchildren or stay active in the bedroom, they need to see their health professional for a complete check-up before embarking on an intensive exercise program. It’s important to get an evaluation of the potential risks of orthopedic injuries, heart attacks and/or strokes.

Once the doctor has given the OK, retired people are advised to invest in themselves by hiring a professional trainer for a few session to help them set goals, teach them the exercises to meet those goals and avoid the injuries that might come with going about it incorrectly.

A sports-med doctor at New York City’s Hospital for Special Surgery, Jordan Metzl, suggests that one way to accomplish their fitness goals is to find something they like to do and join a group that is doing that activity. Groups provide encouragement and motivation plus a social element that might be missing from their lives otherwise.

The Benefits of Regular Exercise

According to many studies, exercise reduces the risks associated with heart disease, strokes, Type 2 diabetes, some cancers, depression, anxiety, cognitive disorders/decline and bone fractures. Additionally, exercise can significantly improve memory, mood, concentration and sleep patterns.

In fact, for many people regular physical activity can be equally effective to medication in reducing the incidences of premature deaths in those who have previously had strokes or heart attacks. With a regular program of exercise, people may be able to reduce the amount of medication they’re taking (under their doctor’s supervision, of course).

Governmental Guidelines for Physical Activity

For the greatest benefit, adults need to take 2½ hours or more of moderate to intensive physical activity or 1¼ hrs vigorous activity every week. This can involve walking briskly, swimming laps, or jogging. Aerobic exercise can be broken down into 10 minute sessions. Greater health benefits will be obtained with 2½ hours of vigorous physical activity or 5 hours of moderately intense physical activities every week.
To strengthen all of the major muscle groups, adults need to do moderate or highly intensive resistance training on two or more days every week. Exercises should involve the lower legs, hips, abdomen, upper legs, back, chest and shoulders. Exercises can include gardening tasks such as carrying heavy loads, hoeing or digging, as well as gym-based ones like using machines or free weights, resistance bands and calisthenics such as push-ups, sit-ups, pull-ups, etc.
Some people may be hindered by their physical condition and/or a disability, but even older or disabled people need to exercise as much as their situation allows. Exercise to improve balance can really benefit those at risk of falling.

With people living longer and the ever increasing problem of obesity even among older people, continuing to stay physically active is becoming even more important for overall physical and mental well-being. Many health clubs are now offering special rates, classes and times to retired people, but even without going to the gym regularly, older people need to remember that the health benefits of 150 minutes of exercise every week will help them live a longer and healthier life.

At any time of life, sports injuries can happen. For information, advice and help contact the highly qualified and experienced SportsMed team of specialists in orthopaedics, neurosurgery, physical medicine and rehabilitation, pain management and podiatry, plus other areas of medicine. They can help to put you back on your feet.

Where & How to Use Cheap Carpeting

Many types of carpeting are simple to install yourself and you can do so without spending lots of money.

There are many options to consider when thinking about the types of carpet you can get on a tight budget. For instance, carpet samples can create a very colorful and dramatic design for a child’s room, a family room, TV/media room, playroom, basement or porch.

Carpet samples or carpet squares can also be used very effectively and inexpensively in trailers or mobile homes. You might, however want to think carefully about using this option if you intend to sell your mid- or higher-priced home in the near future. Unless you make the samples very easy to remove, they could affect the value and selling price of your home.

Types of Carpet

When money is tight, we have to be more creative in what we use for the solutions to flooring problems. Carpet samples can work out well, especially if you can manage to get similar types of carpet samples in the quantity you need.

Samples usually cost around 25¢ each but you’ll probably have to find somewhere that is having a closeout sale or a DIY store or carpet shop that are selling off samples which are no longer current. The one drawback is that samples may be of all sorts of different types, styles and heights of carpeting so putting them together is like doing a life-size puzzle.

A better answer might be to use carpet squares, they are inexpensive and if one, or several squares are damaged you won’t have to take up the whole carpet. Depending on the quality, these can cost from $1 upwards.

Installing the Carpet

Usually, the only fixings you need to put down either samples or carpet squares on wooden floors are staples, carpet tape or heavy duty glue. If putting them down on cement floors such as in basements or on porches, glue would be the better way to fix them down. You might also need a carpet knife or Stanley knife to make the squares fit around heating sources, doors, stairs, etc.

Five-eights inch staples should do the trick when put along each side. Be sure to get the head of the stapler down between the fibers so the staples are well hidden. If you want to use padding as well, fixing the carpet squares or samples may be a bit more challenging.

Before beginning your carpet laying project, measure the area you intend to cover and estimate how many pieces you’ll need. Source the carpet squares or samples, try to get the same size squares if possible. This will make life far easier as you fix them to the floor. You may want to lay all the pieces out on the floor before fixing them, just to make sure the colors fit together nicely.

Then start in the middle of the floor, never from an edge. The reason for this is that if your room isn’t perfectly square, you may have to cut every square to a different size as you get closer to the edges of the room. You won’t really want to see all these cuts in the middle of the room.

Inexpensive carpeting can look good in the right situation, especially if you’ve done a bit of design work by matching colors and styles. It gives you the best carpet value.

How to Brew the Best Coffee

cafeandcookie-1412145-mAll over the world, people enjoy coffee. Although coffee can be brewed using all sorts of different equipment, it is available in many varieties, flavors, blends and strengths. Basically, there is a coffee to suit just about every taste. Most coffee drinkers can’t even think about the day without their first cup and, of course the accompanying slug of caffeine.
Many of us stop at the nearest coffeehouse and ask our favorite barista for the latte, Americano, cappucino, moccaccino, espresso, single, double, etc., etc. that gets us going. We can enjoy all of these, but are we as likely to know how to make the best coffee at home?

Start With the Water

Water from the tap, while safe to drink, often doesn’t help the flavor of your coffee and since coffee is just about 99% water, you’ve got to get that right. Unfiltered water has elements such as chlorine, carbonate hardness, mineral content, tannins and other natural deposits that can affect the taste. And, of course, limescale can be a significant problem in certain areas. Did you know that limescale is the cause of approx. 95% of all coffee equipment failures?

So start with cold water and protect your equipment and the taste of your brew by using filtered or bottled, but never distilled or softened water.
Filtered water that is just below the boiling point (89-94°F) is the optimum to extract the oil from freshly ground coffee beans. If the water isn’t hot enough, the coffee will be weak, if it’s too hot, the coffee may taste bitter or sour.

The Coffee Beans

Besides the water, the better the beans, the better the coffee in your cup. Try lots of different beans and find the ones you like best, get whole beans, then grind your own as you need it. Be sure the grind is correct for the type of coffee maker you are using. Store in a air-tight container in the fridge.
There are many different countries producing coffee beans but it’s the roasting that makes a real difference to the flavor. The lighter roasts will have lots of flavor and aroma, while the darker roasts tend to be flavourful but heavier and can often be somewhat bitter.

Use the Right Equipment

With so many different types of coffee makers on the market, one can get very confused. Filter coffee machines allow water to drip slowly through the ground coffee. A cafetière or French Press steeps the coffee after hot water is poured over the coarser grounds, which are then pressed down. Pod or single serve coffee makers drip water from a reservoir through the capsule containing the coffee, tea, chocolate or flavored coffee. Percolators are making a comeback but can often make extra strong coffee. The stove top espresso makers work well but can be dangerous since the water is boiled in a chamber under the coffee and forced at very high temperature through the coffee grounds. They have been known to explode!
Finally, if you are really into brewing espressos, lattes or cappuccinos, one of the speciality coffee makers may be for you. While some make regular coffee s well, these speciality machines can be very expensive and fairly large.
Never reheat your coffees, especially not in a microwave and keep your equipment clean to avoid the bitter oils that will spoil the taste. If you have one of the pod-type makers and need sensibly-priced refills visit

Organize Your Life With Chalkboard Labels

chalkboard-stickersxLately, in every magazine, we are seeing the use of chalkboard paint, in kid’s rooms, in the kitchen, in the utility room, in the home office, even in the living room. Having a wall to write or doodle on is great but not everyone wants chalkboards that cover an entire wall.

So why not go for something a bit smaller, namely chalkboard labels.

They work just the same – write on with chalk or a chalk pen and wipe off. But the labels allow you to get everything organized and have a pretty border to make your organization elegant as well.

  • Label all your jars, boxes, tins, etc. in the kitchen so you can tell the different between the dried beans and the peanuts,
  • Use them on the fridge door instead of stick-ons that don’t stay stuck. Some could be used for the shopping list or for reminders or for notes to members of the family, etc.
  • Organize all the jars in the fridge, never be surprised again by the unlabeled contents of your jars.
  • They can be used for gifts-in-jars or bottles, such as for a cookie mix in a jar to identify the contents and for the instructions and the recipe.
  • Use them to identify doors to the bathroom, children’s rooms, the office, etc.
  • They are great for identifying the contents of boxes, tins, jars, drawers etc.
  • In a craft room, identify the contents of the little vials of beads and other jewellery-making bits by labeling each vial then putting them inside a coffee or other type of tin and labeling that. You could even use the same color chalk pen for the color of the beads or bits inside.
  • Organize all the screws, nails and other stuff in the garage.
  • Use at parties, cookouts or weddings to identify whose glass/plate belongs to whom.
  • Identify to whom a book belongs by sticking on a chalkboard label with your name on it.
  • Teach kids to get organized by labeling their drawers, boxes, cupboards, etc.
  • Use them for art or science projects to label everything.

The list of uses is actually limited only by your imagination.

The chalkboard labels put out by Live With Flair® are high quality vinyl which continue to look good and last a long time, come in packs of 24, in two different sizes.

  • are easy to peel off and re-stick,
  • are easy to write on and wipe off, use either chalk or chalk pens (with chalk pens be sure to wait until they dry completely before using the container),
  • are dishwasher safe,
  • come with a lifetime guarantee for 100% satisfaction,
  • have specials every so often like buy 3, get one free or get a free chalkboard marker with purchase.
  • Remember you can always reposition the sticker or wipe off the message and write a new one.

So, don’t be left out of the chalkboard revolution, get your labels and stick them on anything that doesn’t move!

Increase the Value of Your Home – Remodel the Kitchen

kitchen-details-2-455372-mMany homeowners are choosing to alter or remodel their homes rather than moving since selling a house can be a long, stressful, drawn-out affair. But what remodeling project will give you the best ROI (return on investment)?

The rooms considered most important as remodeling projects are the kitchen, bathroom and master bedroom (in that order) since those are the rooms most people spend most of their time.

There are other cosmetic changes you can make to your home that could significantly increase its sale price. But, according to Remodeling Magazine, minor kitchen improvements will recoup roughly 83% of your investment, depending on the housing market at the time of your sale.

You’ll never get that kind of ROI from adding a swimming pool or sun room or even a major bathroom project. A well-done improvement or upgrade of the kitchen will also shorten the time your house is on the market, in other words, you’ll get to move more quickly.

Minor Remodeling

Improving the kitchen will also improve the quality of life while you’re still living in the house, perhaps so much so that you won’t want to move!

Depending on your budget, your kitchen refurbishment will be small or extensive. A minor improvement or upgrade can be relatively inexpensive and quick and could include:

  • new fronts for cabinet doors and drawers or
  • painting the cabinets and walls or
  • replacing the cabinet hardware or
  • improving/updating the lighting fixtures or
  • replacing counter tops and appliances or
  • improving, replacing or just a really deep cleaning of the flooring.

If your budget will stretch to it, adding features such as soft-close drawers and doors can add comparable value to ripping out the old cabinets and replacing them with high-end ones.

Planning and Executing the Changes

Whenever you’re thinking about changes to your living spaces, planning is crucial. Looking in magazines, kitchen/DIY design websites, remodeling programs on TV and show homes will give you ideas about what’s trendy and how some of these clever changes can be done on a shoestring budget.

Next, talk to people in stores specializing in home improvement and design. is a great example. Show them what you have in mind and get as much advice as possible, plus costings, information about what products to use and maybe even names of people who can do the jobs you don’t want to tackle.

Keep the style of your home uppermost in mind with whatever changes you decide to make. Unless very carefully done, putting a contemporary kitchen into a Victorian house or mixing a cottage-style kitchen with a high tech home could prove disastrous. A poor mix of styles could actually decrease the value of your home.

Keeping your remodeling in character with the rest of the house should ensure potential buyers will be able to see themselves living in the house you want to sell.

Where Should I Buy My New Suburu

Landers McLarty Subaru is the place to buy the Subaru that you want! You may already know that Subaru is a well-made vehicle that you can trust. With so many models, there is certainly something to fit your needs and your budget. Buying it from a business that offers honesty and integrity is important. This isn’t your typical vehicle dealership, and you won’t find any fast talking sales pitches going on here.

Instead, you will find people that care and that want to make your Subaru buying experience one that is smooth and easy. Landers McLarty Subaru offers both new and used models. They can answer any questions you may have. They will be happy to allow you to test drive any vehicles. If they don’t have the vehicle you want, they can find it!

The experience of buying a Subaru doesn’t end there with Landers McLarty Subaru either. They offer services that include maintenance and repairs for your Subaru. They can schedule you for an oil change, tire rotation, transmission work, and even inspect your fluids and belts. If you aren’t sure what is wrong when you have a concern with your vehicle, they can inspect it.

If you have any questions about a vehicle purchase or vehicle repairs, contact them. They have an excellent group of individuals that will assist you with anything you may need. Their goal is to provide you with the very best experience every single time.

They are open 7 days a week, so you can stop in when it is convenient for you. Landers McLarty Subaru is located in several areas for your convenience. There are two locations in Alabama – Birmingham and Huntsville. There are three locations in Tennessee – Nashville, Chattanooga, and Tennessee Valley.

Common Types of Malware: Trojans

malware - Auckland ITMalware is a term combining the words “malicious” and “software” and as the name implies, it can be very damaging to your computer. Although all malware can be potentially damaging, some types are merely inconvenient while others can destroy your entire system. Anti-virus software can catch and remove some of them, but in many cases professional services such as Auckland IT consulting must remove them. Damages can vary from the loss of a single file to a complete security breach and even identity theft. There are more types of malware than can be listed in one place, but one of the most commonly seen is the Trojan. Like the Trojan Horse in history, this type of malware disguises itself as something else in order to gain access to your computer.

Even within this single type of malware there are countless variations and degrees of severity. The one thing that they all have in common is that they can wreak havoc with your computer; and in the worst case scenario, your life. Of all the various types of Trojans, the password stealers are perhaps the most potentially dangerous to your personal or business security.

Password stealers make their way into your computer and record your login credentials for networks, email, games, and even ecommerce and banking sites. Many Trojans can even be reconfigured numerous times by the attacker once they’ve gained access to your system. As an example, the same infection could begin by taking login information for your FTP and email and then a new configuration file is sent to the system which causes the virus to redirect its attention to taking login information from your online banking site. The password stealers that take logins from online gaming sites are often given more media attention, but they are not necessarily the most common target.

Keeping your computer safe from Trojans and other types of malware isn’t always easy because new forms are being introduced every day. The first step is to make sure that your spyware and anti-virus software is kept up to date. When your software does need updated, never use a third party site; go to the specific manufacturer’s site for updates. If your computer is infected and you can’t remove the virus yourself, immediately contact and Auckland IT consulting company to have it removed before permanent damage is done.

Protect a New Carpet So It Keeps Looking Brand New

Carpet ProtectionJust because you purchased a car off the lot does not mean you won’t get into an accident driving it home from the dealer. People often don’t think about their new purchases in such a downbeat way. They assume sheer positive energy and luck protects a new acquisition for at least a year before something could possibly go wrong.

You might want to rethink that strategy before bringing a plate of spaghetti into your living room. The carpeting you have recently bought (yesterday) simply is not going to repel stains merely because it is new. In fact, because the carpeting is new, you should take extra steps to preserve its appearance.

Who would want to see brand new carpeting end up ruined only a week after buying it? Sure, you can have messy stains cleaned up, but this brings us back to the original point. Why bother with all this costly extra work only a short time after buying new carpeting? Is that really the best carpet value?

You shouldn’t. Instead, it is advisable to immediately set up ground rules and preventive measures to ensure the luster of a new carpet is not ruined.

Rules do have to be set that clearly ban bringing food or beverages into a room with new (or, for that matter, old) carpeting. Food and drink can spill and this means carpets suffer the consequences. Why take such risks when it would be far easier to just keep anything that can stain the carpet out of the room?

If you do insist on eating or drinking in the room, always put a small rug down over the carpet. This way, the spills have something to land on top of. Also, only using cups or glasses that are covered with a “spill prevention” cap is suggested. An extra step like this is definitely going to cut down on errant staining and other woes.

What happens if the carpet does become stained. Simpler words could not be spoken: clean the mess up. More accurately, you want to clean the mess up right away. Liquids that sink into the carpet are going to ruin it.

You should take a “zero tolerance” policy towards anything capable of wrecking the look of your carpet. This way, your new carpet does not lose its luster within a week or less.

Does Your Business Need Local SEO?

local seoThere are many definitions of local SEO, but knowing how it can work for you is just as important as knowing what it is. Well over half of the people who search the internet each day are searching for local companies. They are looking for trusted local businesses that can supply whatever service or item that they need. If one of your pipes breaks in the middle of the night for example, you would want a plumber close by who makes after hours calls and would most likely use search words such as 24 hour plumbers in (insert town). What makes this important to the small business owner is that these types of searches can be used to your advantage.

When searching for local businesses, most people will end up going to a page that ranks in one of the top three positions of whatever search engine that they use. As a result, having a website that ranks highly is going to bring more potential customers to your website to see what you have to offer. There are several ways to rank highly in search, but the most profitable option for local businesses is the use of the right keywords on the pages of your website.

Most business owners have enough to do with their time each day without having to worry about how well their website is doing and whether or not it is drawing in customers. That is where professional local SEO companies such as Doppler Internet enter into the picture. They have specialized software to analyze your website and determine which keywords should be used in order to draw the most traffic and as a result, customers.

While your ranking in search engines isn’t the only thing that draws traffic to your website, it is certainly more likely to be viewed if it is ranked highly. Hiring a professional local SEO company to ensure that your website stays on top where it is easily seen will almost surely create an influx of new customers.

Customized T-Shirts for any Event

My-Dear-150x150We’ve all seen customized T-shirts used for such things as little league teams or special interest groups, but the uses for them can go far beyond that. They can be a fun and inexpensive way to make almost any events seem just a little more special. Whether it’s a charity fund raiser or a game of beach volleyball, customized T-shirts can make it much more personal.It is very common to see customized T-shirts at gatherings such as family reunions, but even this use can be taken outside the box a bit. Rather than simply having “Jones Family” or some other identifying feature, why not let the T-shirts take the place of run of the mill name tags. Once you have a confirmed list of those who will be attending, have their full name put on a T-shirt for them. It not only gives guests a keepsake of that special occasion, but it also allows people who may not have seen each other for year (or have never even met in some cases) to easily identify the other family members.

Since most family reunions involve games of some sort, this is another unique way in which to use customized T-shirts. Ask guests in the invitation whether or not they wish to participate in family games and draw up teams accordingly before the event. Order customized T-shirts in different colors for each team so that they are readily identifiable. You could even include a team name on the shirts to further personalize them: in addition to this, customized T-shirts make a great prize for the winning teams. Family rivalries can be quite fun and having a T-shirt proclaiming the winner of the games can make them even better.

This is just one example of how customized T-shirts can be used to make a gathering more personal as well as more festive. The only real limits to their uses are in the imagination of the person who orders them.