Children can share the work of making Thanksgiving special.

1) Do as Much as Possible Beforehand

When it comes to hosting Thanksgiving, there are many things that can be done the day before, or even earlier. You can clean out the fridge, bake the pies, make the side dishes, prep the turkey, iron your linens, and set the table all beforehand, reducing the amount of work that has to be done on Thanksgiving Day. This will give you time to watch a parade, catch part of the football game, or even enjoy a glass of wine with your guests, a surefire stress reducer.

2) Don’t Go Overboard

Always remember: Less is more. Is it really that important that you agonize over the table setting or spend hours decorating the entire house? The same rule applies to food. Family favorites might be a must, but don’t overdo it with numerous side dishes or desserts. After all, there’s only so much food your guests will be able to eat.

3) Simplify Your Table Setting

Ask yourself, “Do you really want to ignore your guests after dinner because you’re in the kitchen washing a sinkful of dirty dishes?” If the answer is no, most stores now stock premium plastic and paper dishes, cutlery, disposable roasting pans and serving dishes. You can still create a stylish table and then just toss the dishes afterward, making cleanup easy and allowing you to spend that time visiting with your loved ones.

4) Put the Kids to Work

Instead of lamenting the fact that your kids are underfoot while you’re trying to pull dinner together, give them a job to do. Even young children are capable of setting the table, tearing up lettuce, mashing potatoes, and helping clear the table after the meal. You can also plan a special activity for them, such as setting out sugar cookies and lots of decorations — frosting, colored sugar, sprinkles, crushed candy canes — to keep them busy and get a jump on Christmas baking.

5) Split up the Work

The next time someone offers to bring a dish, take them up on it. Better yet, assign everyone a dish to bring (and provide the recipe if you want to keep the dinner uniform). They’ll likely be happy to help and welcome the opportunity to contribute to the feast.

6) Take a Walk

After dinner, there’s no better way to work off some calories, relieve stress, stretch out tense back muscles, and get some fresh air than by taking a 10-to 20-minute walk. Exercise is always a good idea to boost spinal health, particularly when you’ve just polished off a huge meal, and it can also be a chance to visit more with friends and family who weren’t sitting in close proximity to you at the dinner table.

7) Save Time for Yourself

After your guests leave, curl up on the couch and take some time to be thankful for your wonderful day spent with family and friends, pat yourself on the back for a job well done, and most of all, take a little time for yourself.
Despite your best intentions, your ambitions for a perfect Thanksgiving can cause you to overdo, leaving you stressed and drained. We hope these tips can help you avoid the stress this year! And as always, another very important part of living stress-free can be visits to a chiropractor to make sure things are working and functioning at their very best.
Image by Marcos Calvo Mesa.

Striving for perfection during the holidays can lead to stress, and that can put an extra strain on your spine.

• Focus on what’s important. Reflect on your beliefs and values as they relate to the season, and try to spend time with those who share your priorities.
• Take care of yourself. Eat healthfully, and take note of any early signs of stress. Instead of giving in to your cravings for sweets, caffeine, and alcohol, choose meals that feature lots of fresh fruits, vegetables, and dark, leafy greens. The body converts the beta-carotene found in dark, leafy greens and most orange vegetables and fruits into vitamin A, an antioxidant essential for back health that helps process protein, repair tissue, and form strong bones.
• Don’t be afraid to say no. Set boundaries for yourself and your family during the busy holiday season, and never say yes to a request immediately, even if you are confident you can fulfill the obligation. Give yourself some time to think about it and consider carefully whether this is something you really want to do before you respond to the request.
• Get some fresh air and sunshine. Spending at least 30 minutes each day outdoors, even on cloudy and stormy days, will help you get enough vitamin D, which helps your body absorb calcium, a mineral that helps build bones and avoid joint and musculoskeletal pain and osteoporosis.
• Follow your joy. What holiday activities bring you the most happiness? Concentrate on those and don’t worry about the other things that may make you frustrated and increase your stress level.
• Make daily priorities and stick to them. Focus on getting a manageable number of tasks done each day. Don’t take on too much to avoid becoming overwhelmed.
• Have realistic expectations. During the holiday season, it is not uncommon for people to want things to be perfect. Try to resist this urge and avoid frustration by accepting that things don’t always work out as we planned.

According to a study published by the National Institute of Neurological Disorders and Stroke (NINDS), expectations have a large effect on pain, and positive thinking produces about a 28 percent decrease in pain, equal to a shot of morphine. The NINDS data showed that what you think can really change what you experience, and positive expectations, particularly during the busy, stressful holiday season, can be an important addition to managing chronic pain and maintaining spinal health.
Image Copyright: whitestar1955 / 123RF Stock Photo

What is your favorite thing about October? The crisp air, pumpkin spice lattes, the beautiful colors as leaves change and begin to fall? We love all those things but would have to add our own favorite to the list: the spine! October is Chiropractic Health Month and October 16th is World Spine Day. There is much to celebrate about a healthy spine, as it serves the entire body in tremendous ways.
The spine is made up of over 100 joints, which is why you have such flexibility and movement within your spine. It is part of the nervous system, which is the system that relays important messages from your brain to the rest of your body. Together, the spine and the brain comprise the central nervous system. When you experience problems with your spine it drastically impacts other aspects of your body as it is truly central the wellbeing of all bodily systems. Spinal problems from injury, scoliosis, sciatica, herniated discs, and osteoporosis can lead to back problems and pain. In fact, 80% of Americans will suffer from back pain in their lifetime.
The spine is such an important aspect to our body, so make sure it is in good hands!
Chiropractic is a health care profession that specializes in the treatment of the spine and joint conditions. Chiropractic uses non-invasive techniques, such as to misaligned joints, to remedy underlying issues that lead to pain and problems within the muscles and bodily organs. Chiropractors spend years studying and training in their field so that they can resolve underlying conditions with the spine and joints that hinder wellness and overall quality of life.
We are excited that there is an entire month dedicated to celebrating this profession we love and believe so strongly in! We encourage you to join us in celebrating by taking steps to improve your spine and back health. Wearing comfortable shoes, drinking plenty of water, and regular exercise are some of the best ways to do so. Getting regular adjustments from a chiropractor is also a great step towards spinal wellness. We welcome the opportunity to support you in your health journey don’t hesitate to reach out—you’ll find our team of passionate doctors ready to leave a positive impact on your life.

One of the driving forces for the decisions we make as a chiropractic practice is you, the patient. Patient satisfaction is one of our key indicators to determine if we are accomplishing our mission of leaving a positive impact on the lives we are privileged to touch. We know that one issue heavy on the minds of many of our patients is the rising cost of healthcare.
While not all chiropractors take insurance, for us it is an absolute must. To meet the needs of our patients we must make it cost effective and it must also honor their time. By taking insurance from carriers like Anthem, Aetna, Cigna, and Medicare we are ensuring we honor the financial aspect of health care. We also know it is necessary that our staff help patients navigate the waters of chiropractic and insurance because at times it can be cumbersome and confusing.
If you find yourself with insurance questions we invite you to contact the office most convenient to you. Reaching out is the first step towards a healthier lifestyle. If you reach out with a question you can expect a timely answer from a real person. You won’t get passed through a never-ending phone tree directory. You will interact with someone that works within our clinic offices, who has received training on insurance coverage and billing, and who genuinely wants to answer your question.
We are thankful that our patients report 97% satisfaction with our services. From the information we have gathered associated with this rating, we have learned that patient satisfaction is related to results and also to the convenience of obtaining care. Convenience factors include flexible appointment times, multiple clinic locations, and providing administrative services, such as insurance billing. We are thankful for our wonderful patients that give us feedback, which allows us to continuously improve.
One documented reason that people do not make choices that support good wellness is lack of convenience. When making the healthy choice is also the hassle-free choice we know our patients are more likely to follow through. Our hope is that by accepting insurance and billing insurance companies on our patients’ behalf we are removing a barrier that would prevent them from seeking the best possible decision for their health and well-being. We want to be a healthcare partner with our patients in every sense; from the adjustments we provide to the patient care from our support staff. We hope to soon have the opportunity to partner with you and help you live a pain-free life.
Copyright: stockasso / 123RF Stock Photo

Each part of the spine has a role in its mobility and integrity, and each part has specific nutritional needs.

Nutrition and the Spine

The spine is an important component of the musculoskeletal system. It contains nerves as well as muscles, bones, tendons, ligaments, and discs. Each part of the spine has a role in its mobility and integrity, and each part has specific nutritional needs:

• Calcium in food plays a major role in building bone density. Weakening bones can be the result of not eating (or not absorbing) enough calcium and can lead to an increased risk of spinal fracture. Certain health conditions and bad dietary choices can lead to loss of calcium in the urine. Chronic emotional stress may lead to inflammation of the digestive tract, and consequently, prevent calcium absorption. Dairy products are a significant source of calcium, and it’s also found in leafy green vegetables, legumes, nuts, and canned fish with edible bones.
• Magnesium is as important as calcium when it comes to building strong bones: as much as 50 percent of a body’s magnesium is found in the bones. A 2013 study found that magnesium led to significant improvement in lumbar spinal range of motion in all study participants. But typical American diets include much less than the recommended daily requirement for the mineral. Alcohol use, stress, and drugs used for heart disease and high blood pressure can all cause the loss of magnesium through the urine. Magnesium is found in dark chocolate and nuts like almonds, cashews, Brazil nuts, and sunflower seeds.
• Vitamin D is essential for keeping your bones and teeth healthy. Did you know it also has an important role in immune function and cell growth? Your body needs Vitamin D in order to absorb calcium from the gut, so getting enough helps prevent bone loss and helps rebuild new bone. Vitamin D also is needed for the production of enzymes that strengthen the protein collagen, and it’s been shown to aid in the function of nerves and muscles. The shock-absorbing discs in the spine are made of collagen, and multiple studies have found that those with low levels of vitamin D are at an increased risk of developing degenerative disc disease. Eggs, anchovies, and salmon are all great sources of Vitamin D, but 20 minutes of sunlight a day is the easiest way for most people to meet the minimum daily requirement. For those with a sensitivity to UV rays, adding a vitamin D supplement to your daily regime can also provide an adequate amount of this nutrient.
• Phosphorus works along with calcium in the bones and the blood. Approximately 85 percent of the body’s phosphorus is found in the bones, where it binds with calcium to give strength and rigidity. Low intake of phosphorus can result in bone demineralization and the loss of calcium through the urine. Thus, adequate intake of both calcium and phosphorus is essential for healthy skeletal development and spine health. Phosphorus is commonly found in Brazil nuts, sunflower seeds, pumpkin seeds, and cheese.
• Healthy fats are vital for the growth and repair of normal connective tissue, bones, and body fluids. A healthy diet consisting primarily of lean proteins, healthy fats and fresh fruits and vegetables is a perfect way to build a lean body and muscles that will support the spine. The fiber and carbohydrates present in whole grains and fresh produce, and the healthy fats found in olive oil, salmon, sardines, nuts, and seeds are all important parts of good nutrition and spinal health.

Keeping Your Spine Healthy
Proper nutrition, regular exercise, and good posture are all essential to the proper maintenance and continued health of the spine.
Everyone sustains a certain amount of spinal damage over the course of a lifetime. Discs can flatten and protrude from between the bones and in time, many people experience small tears in the outer layers of these discs.
If you’re suffering from back, neck, or shoulder pain, it could be related to your spine health. Contact Tuck Chiropractic Clinic to schedule an appointment. Our experienced doctors can provide personalized care to help keep your spine healthy, and help relieve pain resulting from damage that already has occurred.
Image Copyright: nerthuz / 123RF Stock Photo

You may not realize it, but most of your favorite fall activities are actually workouts. That’s right: Halloween isn’t the only October event that comes with disguises.

Apple and Pumpkin Picking

Could there be a more quintessential outdoor fall activity then heading to a farm and picking apples and pumpkins? We think not! Take a brisk walk around the orchard prior to plucking Honeycrisps and Jonagolds from the trees. Do some light stretching before you try to man (or woman) up a pumpkin that rivals Charlie Brown’s and remember the age-old chiropractic adage of lift from the legs, not the back. You’ll be hero enough for finding the perfect pumpkins in the patch, so don’t be afraid to ask for help loading up a heavy pumpkin (or huge crate of apples) into the car.
Around the area: head to Gross Orchard or Doe Creek Farm for pick-your-own apples and Layman Family Farm, Jeter Farm, or Sinkland Farms for pumpkin patches galore.

Raking Leaves

Raking is a workout, for sure, and try to amp up the fun factor of the fall chore by getting your kids involved—go ahead, jump in the piles with them! Still, the repetition of raking works your muscles and can be hard on your back. Anyone who’s raked before generally anticipates a sore back and a soak in the tub following a long afternoon of raking leaves. To avoid the sore back portion of the deal, take breaks, stretch gently every so often, and pace yourself. Try to rake a little bit over the course of several days so you don’t have a leaf-raking marathon. If you do feel any severe or sharp pain in your back, drop that rake and stop for the day (and consider seeing your chiropractor soon thereafter).
We’re fortunate to be in the Blue Ridge Mountains here in Southwest Virginia, so reward yourself for raking up pile after pile with a hot bath or by taking advantage of the landscape and going for a short drive on the Blue Ridge Parkway to see the foliage still on the trees.

Hiking

In our area, there is hardly a better time to get into nature and see the amazing colors of the season than by doing a day hike at the Peaks of Otter, Mabry Mill, McAfee Knob, or the Waid Recreational Area. Set your own pace and set out to enjoy the scenery. Remember to wear a backpack with padded, wide straps and bring water, snacks, and a small first aid kit with you. Warm up with some leg swings and gentle calf stretches and easing out of the hike with two yoga poses: table top pose and hero’s pose.

Gardening

From adding pops of color from autumn’s mums to planning for spring or even planting produce that requires a chill, the fall is a great time to get in the garden. Whether you’re puttering around as a novice gardener or dreaming of all the time you can spend in the dirt before winter’s frost, you need to nourish yourself as well as the soil: keep moving! We tend to act like garden statues and assume the same position when we’re planting, so keep moving and take breaks. If you’re looking for a local garden center for advice on which bulbs are best to plant in our zone during the fall, check out Townside Gardens, Groundworks, or the Moneta Farm& Home Center.

Family Fun Runs/Turkey Trots

Runners know that now is the time to actually enjoy running outdoors—winter air is simply too icy to truly enjoy a long run. The area is plentiful with races for you (like the Growler Gallop) or for your whole family (like the Superhero Race), or you might want to start a family tradition of running a turkey trot this Thanksgiving. Whichever way you choose to hit the pavement, make sure you don’t bang up your back by remembering to stretch your calves, thighs, and hips before the run.

Alternate Activities

If you are healing from a back injury but still want to get outside and enjoy outdoor seasonal fall celebrations, you can:

• Visit a local apple orchard.
• Go on a nature walk with your family.
• Navigate your way through a corn maze.

However you choose to celebrate the season, dress in layers, stay hydrated, and take precautions to avoid injury.

Carrying The Heavy Load

When we were growing up it was the norm to use your locker throughout the day, but today’s kids backpack around their schools. Yet during my near-decade of teaching in the public schools, it didn’t matter how many times I encouraged students to use their lockers—they always said they never had enough time.
Sure, kids need to bring books home to do homework, which is part of the issue: in a recent study published in the American Journal of Family Therapy, students receive three times the recommended load of homework. Still, homework isn’t the ultimate culprit.
Schools give students a very short amount of time to visit lockers in between class changes. Administrators implement this policy not just to maximize time spent in the classroom, but also to help curb tardiness and hallway fights. As a result, students feel they have no choice but to lug around their entire lockers’ worth of books.

The Bigger Problem

The American Academy of Pediatrics suggests that your child’s backpack never weigh more than 10 to 20 percent of your child’s body weight, but it seems that students are carrying heavier weights than this on a daily basis.
An MRI Study found that heavy backpacks do contribute to back pain in children. The problem isn’t necessarily with the actual bag, per se; it’s with how heavy the contents are and how a student carries that weight. It’s just common sense, after all: when you put a heavy weight on your back and don’t carry it properly, you’re likely to pull or strain something.

What Parents Can Do

No, you can’t carry your children’s books for them. You’ll fight an uphill battle fighting administration to alter the school schedule to allow for more time between classes (although schools might find a reasonable request to base locker assignments on lunch dismissal classes, giving students a mid-day checkpoint at least to drop off and pick up new books).  So what can you do?

• When you’re out shopping for back-to-school supplies, have your child try on backpacks:  the bag should look proportional to your kid.
• A backpack fits properly when its weight falls between your neck and your waist.
• Look for a bag with wide, padded, shoulder straps and encourage your student to use both of them—the one-shoulder look may feel easier or look “cool,” but it will wreak havoc on your child’s posture and back.
• After that point, buy the smallest lightweight backpack that meets your child’s needs.  Keep in mind that canvas is lighter than leather, and the bigger the bag, the more unnecessary stuff your child can pack into it.
• Teach your child to pack smart:  heaviest books go in first and closest to your back, and only bring home what you need in order to complete your homework.
• Choose a time before the start of a new week (so Friday after school or Sunday night) to have your child clean out their backpacks so he or she isn’t carrying around any unnecessary weight.
• Work with your child to develop a strategy to map out more locker time.  Ideally, he or she could switch out books before the first class, on the way to or out of lunch, on the way to a class, and at the end of the day.

If your child complains about back, neck, or shoulder pain, certainly consider how heavy his or her school bag is, make adjustments, and don’t hesitate to discuss this issue with your general practitioner at the next well visit, or reach out to your local chiropractor.

Good nutrition at school can lead to positive academic performance and healthier bones.

Increased Mental Capacity

Studies published in the American Journal of Clinical Nutrition, Pediatrics, and the Journal of the American Academy of Child and Adolescent Psychiatry have all concluded that hungry children have lower math scores, are more likely to repeat a grade, and come to school late. A 2012 study published in the Journal of Educational Research concluded that among participating fifth-grade students, the frequency of eating fast food and salty snacks correlated with lower math and reading scores.
Science generally supports the belief that a balanced diet can positively influence the cognitive ability and intelligence levels of school-aged children. It also favors a wider implementation and investment in school nutrition programs that can improve student access to more healthful food choices and translate into higher academic performance and overall enhanced general health.

Better Attendance

Good nutrition helps students arrive at school ready to learn, and because good nutrition helps children maintain good health, students who eat a balanced diet typically have fewer absences and attend class more consistently.
Research has shown that on the average:

• Students who eat school breakfast attend 1.5 more days of school per year than those who do not.
• Students who attend school more regularly are approximately 20 percent more likely to graduate from high school.
• High school graduates earn about $10,090 more per year and have a four percent higher employment rate than those who do not graduate.

Positive Behavior

According to the National Education Association (NEA), studies of school breakfast programs in Massachusetts, Maryland, Minnesota, and Rhode Island have found that students who eat breakfast at school exhibit fewer behavioral and psychological problems.
A 2008 British study found that while nutrition is vital for physical health, it is equally important for mental health, and a diet lacking in essential nutrients is detrimental to the healthy functioning of the brain. Researchers found that a deficiency of omega-3 essential fatty acids (EFAs) is associated with certain mental and behavioral disorders, including attention deficit hyperactivity disorder (ADHD), depression, dementia, dyspraxia, and an increase in impulsivity and aggressive behavior, although this association is not fully understood.

Stronger, Healthier Bones for Active Students

Healthy eating can also help with the prevention and healing of back pain. Leafy greens like kale and spinach provide calcium to build strong bones, so keeping your fridge stocked with these fresh whole foods will set your kids up for success this school year as they carry heavy backpacks and return to their favorite sports.
Also be aware of your family’s vitamin D intake. According to the National Institutes of Health, a lack of vitamin D can hinder your body from absorbing calcium and cause bones to grow brittle. Try a high-quality supplement or do more outdoor activities to keep your family active and healthy.
Vitamin A can promote bone growth, but if you’re filling your pantry with fortified cereals and certain dietary supplements, you may be consuming the less-preferred form of the vitamin known as Retinol. Too much retinol can actually break bones down, so be sure to eat a variety of dark orange veggies like sweet potatoes and carrots, along with leafy greens like mustard and turnip. These types of fresh foods provide the safer form of vitamin A (beta-carotene) and provide more nutritional content altogether.

Good Nutrition Can Lead to Positive Academic Performance

All children have the potential to achieve in school, but poor nutrition can put them at risk for missing out on this potential. Providing more healthful food choices in school and at home can help position students for a successful academic future.
Image By xixinxing / 123RF Stock Photo.

Keeping a positive attitude is one of the first steps in working through chronic pain.

1) Maintain a Positive Attitude

Try to stay as positive as possible, as hard as this may sound. When positive, your attitude can hasten the healing process and reduce the emotional pain that frequently accompanies an injury. When you’re negative, you can actually slow down the rehabilitation process and end up feeling as bad emotionally as you do physically.

2) Take an Active Part in the Healing Process

Follow the advice of your physician or chiropractor closely, and be as compliant with orders as possible. Practice healing imagery, which is using the mind to help heal your body. Spend at least 5 to 10 minutes a day visualizing your pain diminishing and your back healing. If you work as hard to heal as you did playing your sport, it will make you feel less vulnerable and much more in control.

3) Set New Goals

During the recovery process, you may have to step back and measure your success differently than you used to, based upon your current condition. Focus on getting stronger, not on what you used to be able to do. Once you’re on the road to recovery, you can revisit prior goals and work to maintain your fitness.

4) Practice Mindfulness

Pain creates tension in the body, and the brain responds by amplifying the pain and creating stress, which can aggravate injuries. Mindfulness can stop that cycle by providing a different way to deal with stress. With practice, your pain and suffering may be reduced through mindfulness.

5) Continue to Work Out

Continue to work out if you are able to do so — if not physically, then mentally. Use visualization to mentally see, hear, and feel yourself performing flawlessly. Regular visualization of your skills will keep the neuromuscular connections in your body activated so when you are ready to begin actual workouts, you will be ready to perform.

6) Be Patient

Allow yourself the time to heal properly. If you rush the process, you may be setting yourself up for another, more serious injury that could very well result in even more time spent on the sidelines.
If you are experiencing back pain, contact Tuck Chiropractic Clinic to schedule a consultation. In addition to treatment to help relieve or prevent back pain, our experienced chiropractors can provide expert advice for staying pain-free.
Image by maridav/123RF.

Carpe Diem

If you have a body, you’re an athlete. Just do it. Impossible is nothing. All in. I will.
With the Olympics beginning to fade to a distant memory except for a few, still-bright stars, it’s not quite as easy to get up off the couch and be inspired for your daily run or HIIT routine. When the dog days of summer are upon us, it’s tempting to sit back and let time pass us by. While sportswear slogans like the ones above are calculated for profit, the ideas behind that motivating rhetoric may be just what you need to hustle when everything around you seems to be slumping.

The Advantage

Keys to a successful reboot are simpler than you might think. It’s easy to get caught up in making a creative plan for working out, only working out if all the variables are perfect, or neglecting to think outside the box for getting up and getting out there. In the words of Nike, you have to “just do it.” Here are a few thoughts to ponder as you get back into a good routine:
Every little bit counts: You don’t have to have a fitbit to apply this principle – if you purpose to only work out 10 minutes every day, by the end of the week you’ll have logged at least an hour and 10 minutes of sweating it out. That’s better than waiting until you have an hour and 10 minutes to go to the gym and only working out twice a month, with that daily plan, you’ll have about four hours and 40 minutes over the course of the month – twice what you would if you waited for the perfect day. You have a busy life. Just do it – you might be surprised how much time you actually log if you just commit to something bite-sized.
Go all in: Katie Ledecky, Michael Phelps, and Simone Biles would be the first to tell you that they didn’t just wake up gold medalists one day. What did happen in a day was the decision to go all in. If you want to be an elite athlete, go all in. If you want to be a distance runner, go all in. If you want to be able to do the splits at 55 years old, go all in. Make a decision, make a plan, and then commit to it, heart and soul. You don’t have to be an Olympian to be an athlete, and you don’t have to be elite to accomplish your fitness goals, but you will have to train and push your limits and commit if you’re going to make it happen.
Find what works: Nike says, “If you have a body you’re an athlete.” What they mean is, everybody can do something that makes them feel great and is great for them. Pick what works for you – do you get a burst of energy at 5pm? Run then instead of trying to get up earlier. Do you love weights and hate cardio? Find someone who loves cardio and hates weights and commit to helping each other stay balanced by working out together regularly. Do you push harder in a group? Find a class or a running group and commit to it. Carilion Wellness in Botetourt offer over 100 classes and free child care, so if you’re in the area, that might be a great option. But even if you’re not, just do a little research – there’s almost certainly a local fitness center that can help you get on track. In Roanoke, there are studios for everything from Pure Barre to Zumba to Crossfit. Everyone can do something; find what works for you.

The First Step

That’s all great advice, but it still leaves the ball in your court – you have to take the first step. If you need a little more motivation, Lifehacker has some great practical tips and tools to help you get out there and go play. Happy exercising!
Copyright: ammentorp / 123RF Stock Photo