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Gentlemanly Tips for the Modern Male

The Gentleman was a symbol of 19th century Victorian values, etiquette, morals, and beliefs, but even back then, people had no idea what “being a gentleman” specifically entailed.

While most British aristocracy were gentlemen, there was an understanding that being a gentleman wasn’t a birthright. Members of the clergy, high-ranking army officers, and government officials were gentlemen because of their occupation.

A lot has changed since then, and the “classic gentleman” has faded away. However, plenty of men are bringing the traditions back with a noted contemporary twist. Let’s take a look at how you can turn yourself into a modern gentleman with the right clothes and mindset.

The Clothes

As the saying goes, “the clothes make the man,” and while you shouldn’t be superficial or overly concerned with how you look, you should understand that how you dress has a significant effect on how you feel. When you dress professionally, you are more likely to act like a professional. Dressing up for something important—an exam or a first date, for instance—can fill you with confidence. Realize that you only have one chance to make a good impression, and dressing well is a good first step in that direction.

  • Shoes: A good pair of shoes offers comfort, support, and versatility. Start with black dress shoes, like a pair of oxfords or wing tips from Rockport, for your formal and business needs along with a pair of casual shoes—sneakers, boat shoes, saddle shoes—for your everyday adventures. Your shoe collection depends on your lifestyle, but you should have at least 3 or 4 pairs of varying styles and colors to rotate through. If you’re unsure of colors, stick with beige, brown, black, navy, and other muted tones, which tend to go well with any outfit.
  • Socks: The right pair of socks will keep your feet dry and act as a transition between your shoes and trousers. Your socks should match your pants, but feel free to mix it up with some catchy patterns or colors. If all else fails, stick with black. White tube socks should be worn solely when going to the gym.
  • Bottoms: Aim for at least one pair of dark slacks for formal occasions, one pair of lighter chinos for semi-formal events, and a few pairs of jeans in varying shades. Jeans are incredibly versatile, great with just a t-shirt or a shirt and blazer. Generally, the darker the denim, the more suitable for formal occasions. Try to avoid pairs with holes or visible distress. Unless you’re a member of a grunge band, holey jeans aren’t especially flattering.
  • Tops: You have your choice of shirts, polos, and tees. There aren’t any rigid rules for your collection of tops as long as they fit (more on that later). Just aim to own a diverse selection of each, giving yourself a wide selection of colors, patterns, and materials. For your starter set of shirts, aim for solid colors and point collars.
  • Sweaters: Sweaters are first and foremost about function. Style and color, while still important, are secondary. If you live in colder regions, you should have at least four sweaters for everyday wear. For warmer regions, have one or two on hand for when you travel.
  • Jackets, Blazers, and Outerwear: If you own just one jacket, you can’t go wrong with a wool sport jacket or a navy blazer. You should also have one go-to piece of outerwear that can keep you warm and protect you from the elements.
  • Suit: Every guy looks slick in a good suit. Own at least one suit in a dark color and timeless style that you can easily match with a white shirt, dark tie, and formal shoes.
  • Accessories: Accessories can add character and pull outfits together. Accessories should always complement, never overpower. Some accessories you should keep in your wardrobe include:
–   A watch
–   A hat
–   Sunglasses
–   Tie bars

That seems a lot for one man’s wardrobe, but you don’t need an overflowing closet nor do you need to spend too much money. Aim for interchangeable pieces instead of buying the one tie that matched with only one shirt. If you choose carefully, you can get away with just a couple suits, four shirts, four ties, and two pairs of shoes.

Furthermore, think of clothing as an investment. As tempting as it is to go for the cheaper clothes, realize that they have that low price for a reason. They won’t last or feel as comfortable a few wears down the line. Shoes are the best example of this. A good pair of shoes will cost a lot now, but they’ll last you hundreds of wears.

But Does it Fit?

The most important tenet of choosing your clothes is fit. If it doesn’t fit, nothing else about it matters. It won’t look good nor will it be comfortable. Fit refers to how your clothes sit on your body. While a “good fit” means something different based on the person and the item of clothing, any garment of clothing should sit comfortably against you without bunching up or constricting your movements. There should be no sagging, billowing bits of fabric, but you also shouldn’t lose circulation or feel the fabric tug when you move.

All that said, some gentlemen don’t feel the want or need to wear pressed suits and shirts all the time, nor should they. You should dress for the occasion (i.e., you wouldn’t wear a suit to a day at the beach) and for your own comfort. Put some thought into how you dress, but if you feel uncomfortable—physically or otherwise—in any outfit, don’t force it. As long as you can look in the mirror and be happy with how you look, nothing else really matters.

Grooming and Hygiene
It’s easy for gentlemen to forget some of their personal hygiene because of work, school, and other engagements, but practicing good hygiene is the best way to keep yourself looking and smelling good while protecting yourself and others from sickness. This includes:
  • Regular showers: You should take at least one shower a day. There’s no secret formula. Wash your hair, scrub your body, and clean your face.
  • Shaving: For the hirsute gentleman, a beard or mustache is quite charming, but don’t assume you can go without shaving. A patchy bit of neck scruff is not the same as a well-manicured beard. 
  • Plenty of deodorant: Body odor is just something you have to deal with as a warm-blooded human that sweats, but with the right deodorant, it shouldn’t be a problem. Avoid sprays, which are overpowering and ineffective. Instead, use a clear deodorant stick with a mild scent. Deodorant should be used for eliminating B.O., not as a cologne.
  • Washing your hands: A study found that a remarkable 95 percent of people don’t wash their hands properly, which means scrubbing your hands with soap for at least 20 seconds. Of those who participated, only 50.3 percent of men even used soap. Yuck. Wash your hands properly after every trip to the bathroom and before and after eating or preparing food.
Manners and Etiquette
You might see manners and etiquette and think of rigid, dull rules, but they’re really just a means of showing respect and being a good person. When you practice simple etiquette, you can add confidence to your life and make everyone around you feel much more comfortable.
Certain forms of etiquette have become muddled over the years. For instance, opening doors for others. Some gentlemen ignore it. Most gentlemen overthink it. Opening a door for your date—or really anyone—should come natural. You should open the door, but if your date gets to the door before you, don’t knock her hand away. Simply help her open it, or if she holds it open for you, say thanks. It shouldn’t become a big deal.
Other rules of etiquette haven’t seen much change. Table manners, for instance, are still fairly constant and include such tenets as:
  • Clean up after yourself.
  • Place your napkin in your lap.
  • Chew with your mouth closed. Don’t talk with your mouth full.
  • Don’t double dip.
  • Take manageable servings. It’s better to ask for seconds than to leave half your food on the plate.
  • Say please and thank you.
A Note on Internet Behavior
And then there are entirely new manners born out of technology and our growing interactions via computer. Unfortunately, the anonymity and lack of empathy that comes from interacting with words on a screen can often lead to all kinds of ungentlemanly behavior. 
Cynicism, snark, and general mean-spiritedness run rampant online, but you can do your part by conducting yourself properly on the web. Say positive things, or, if all else fails, don’t say anything at all. You don’t need to respond to every comment, blog, or article. Most importantly, remember that there is actually a human being on the other side of the screen. Your words can actually affect them, for better or worse.
Lifestyle
Being a modern gentleman also means living an interesting, enriching life. 
Fitness
Do your best to stay fit. You don’t have to be as built as a bodybuilder, but maintaining your personal fitness is good for your heart, mind, and mood. A regular exercise regimen also keeps stress at bay.
Posture
Along with fitness, make sure you practice good posture. Aside from making you look 10 pounds lighter and giving your back a break, good posture makes you bulge out in all the right places, making that suit look and fit even better than you could imagine. Good posture prevents pain, reduces the risk of arthritis, and makes you feel more comfortable and confident.
Reading
Along with the physical activities, don’t forget to exercise your mind with reading. According to a study, only about 45 percent of men read at least one book in 2012. About 37 percent read at least one literary book (novel, short story collection, poetry collection, play). Reading fiction offers some amazing benefits, enriching your mind and stretching your imagination. Fiction builds your creativity, and studies found that literary fiction improves your sense of empathy. 
In reality, being a modern gentleman is much easier than you think. A lot of it comes down to your mindset and how you conduct yourself. Being a gentleman is less about being “stuck up” or following a strict set of rules and more about treating yourself and those around you—man, woman, or child—with respect and kindness. It’s okay to have fun and practice individuality just as long as you mind your P’s and Q’s.
Images:
·         Rockport Wing Tip sold at Walking on a Cloud
·         “Shave of the Day 03.06.2008” by Dharion is licensed under CC BY 2.0
·         “Library” by Gerald Pereira is licensed under CC BY 2.0
Resources:
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Escaping the Cube: 6 Trade Jobs for the Office-Disinclined

For much of history, people gained employment by learning a trade and practicing that trade for the rest of their lives, but with the increased accessibility of higher education and the growth of technology, people moved away from trade jobs to large corporate offices.

For the past few decades, the industries that have seen the greatest decline are in manufacturing with more projected decline to come. The industry with the greatest decline is apparel manufacturing, which is projected to see a 58 percent reduction in employment from 2012 to 2022. Jewelry and silverware manufacturing is a close second with a 42 percent decline. Much of that comes from a trend toward outsourcing and globalization.

While there’s nothing wrong with corporate jobs or the economic success they can bring, working in an office isn’t for everyone. Some people just enjoy making things and working with their hands. Fortunately, you have plenty of options for careers not set in the office. Let’s take a look at some exciting, hands-on jobs for people who don’t want to work in an office.

1. Construction

In the modern world of common infrastructure, it’s easy to forget that everything—the houses, apartments, vast skyscrapers—around us was built by someone, and that’s where construction workers come in. They are responsible for essentially all the basic physicA1al labor tasks at a construction site. This includes cleaning and preparing construction sites, digging trenches, operating construction equipment, and following construction plans.

Based on their specific duties, construction workers can be divided into laborers and helpers. Laborers primarily prepare and clean construction sites and perform general duties, though some specialize in specific areas. Helpers assist craftspeople. For instance, they can put together or take apart equipment for electricians or help cement masons move and set molds.

Construction is a physically demanding field and tends to have one of the highest rates of injury and illness among all other occupations. They can suffer cuts and bruises from materials and burns from chemicals. The right equipment can minimize injuries. Hard hats and pads can prevent impact injuries, while a sturdy pair of Merrell work boots can protect your feet and provide plenty of traction so that you don’t slip and fall. Construction doesn’t require any specific education, though some laborers who specialize may attend a trade school or apprenticeship. Training is short-term and learned on the job. You may require certifications or licenses for certain tasks, particularly removing hazardous materials.

  • Median annual pay: $29,160
  • Number of jobs: 1,284,600
  • Job growth (2012-2022): 25%

2. Zoologist/Wildlife Biologist

Despite our relative dominance on the food chain, humans make up such a tiny portion of the world. It’s estimated that there are about 8.7 million different species of animals in the world, compared to just one human species.

Zoologists and wildlife biologists make it their duty to study animals, including behaviors, physical characteristics, and their interactions with individual ecosystems and the world at large. Through their studies, wildlife biologists can figure out how humans are impacting natural habitats and develop conservation plans. This is done through a series of experiments and studies that lead to research papers, scholarly articles, and presentations to the general public.

Some biologists may work in an office, but depending on the position and personal interests, much of their time can be spent in the field, within the animals’ natural habitats. This often means plenty of travel to remote locations, from sea to forest, mountain to desert.

For entry-level positions, you need a bachelor’s degree in zoology, wildlife biology, or a similar field. As you progress, expect to take in as much information as possible. It’s not uncommon for zoologists to also learn botany, physics, chemistry, anatomy, computer programming, and molecular biology, all of which contribute to a better understanding of animals. Learning some basic outdoor survival skills doesn’t hurt either.

3. Geoscientist

The Earth is an expansive, amazing planet that is an estimated 4.54 billion years old. Humans are only about 400,000 years old, so we still have so much to learn about this planet. Geoscientists are responsible for studying various physical aspects of Earth. Most geoscientists today work in the oil and gas industry, but there are several different types of geoscientists.

  • Paleontologists study fossils and trace the history of plants, animals, and Earth’s geology.
  • Geologists study minerals, rocks, and their formations to better understand Earth’s evolution.
  • Oceanographers study everything about the oceans, from motion and circulation to their chemical properties.
  • Seismologists research earthquakes, tsunamis, and other related natural phenomena.

Working as a geoscientist requires a great deal of work in the field and in labs. As a geoscientist, you may travel to foreign countries and spend months in remote areas.

Becoming a geoscientist requires at least a bachelor’s degree in geosciences, though you can gain acceptance into entry-level positions with a different degree as long as you have coursework in geology. If you want to advance, you will need to expand your horizons and take courses in math, engineering, and other physical sciences. Many geoscientists must also have experience with computers, specifically data analysis, digital mapping, and computer modeling.

  • Median annual pay: $90,890
  • Number of jobs: 38,200
  • Job growth (2012-2022): 16%

4. Park/Forest Ranger

Our national parks are a highlight of our country, offering a glimpse into the nearly untouched natural world and the land A2that predates our existence. Park and forest rangers are responsible for protecting national parks and forests and ensuring the safety of park visitors. They enforce fire and safety codes, conduct rescues, and educate visitors about the history and ecology of the national park.

As you can imagine, most of your time as a park ranger is spent outdoors, patrolling trails and campgrounds and providing guided tours or park presentations. You may also spend time in the visitor center, where you’ll direct guests, provide maps, and inform them of any areas that are closed to the public.

If you want to become a park ranger, you should attend a 4-year college and earn bachelor’s in biology, forestry, or environmental science. However, experience in the field or volunteering at a park can help you become a park ranger if you don’t have a related degree. Potential rangers should also be relatively fit, considering all the activity they’ll be doing, and have good speaking skills to communicate with visitors.

  • Median annual pay: $59,060
  • Number of jobs: 34,200
  • Job growth (2012-2022): 3%

5. Archaeologist

Commonly confused with paleontology, archaeology refers to the specific study of human artifacts, while paleontologists study fossil remains. Through documentationA3, interviews, research, and occasional digs, archaeologists figure out the languages, behaviors, and characteristics of cultures and people from all over the world.
Some specialize in the prehistory and evolution of humans, while others try to understand present populations and potential issues that humans may face in the future.

Archaeologists work for a wide range of firms and organizations, including museums, historical sites, colleges, and government agencies, like the National Park Service. Archaeologists spend much of their time in the field—excavating artifacts, exploring indigenous communities—or analyzing samples in a lab.

Although you can work as an assistant or fieldworker with a bachelor’s degree, most archaeologists require a master’s degree in order to advance beyond entry-level positions. For archaeological work outside of the United States, you will require a Ph.D. Working in archaeology also requires work experience via field training or internships with nonprofits, museums, or historical societies.

  • Median annual pay: $57,420
  • Number of jobs: 7,200
  • Job growth (2012-2022): 19%

6. Photographer

As the saying goes, a picture is worth a thousand words. Photographers turn that saying into a reality. They use their creativity, expertise, and composition to shoot photos that capture a moment, tell a story, or advertise a product. Many photographers are self-employed or work on a freelance basis. Some hold workshops or teach photography classes.

Depending on the equipment you have and your interests, you can specialize in a specific form of photography, such as:

  • Portrait
  • Aerial
  • Scientific
  • Fine art
  • Photojournalism

Photographers can work in varying environments depending on their specialty. Nature photographers would, of course, spend much of their time outdoors. Other photographers may shoot photos in studios. Regardless of type or style, most photographers will have to spend some portion of their time in front of a computer, altering and enhancing their photos.

Photographers can take college classes to gain a better understanding of technique, but many photographers learn on their own and don’t have a related degree. As a burgeoning photographer, you can become an assistant to a professional to gain experience. Training is often long term as photography requires constant adaptation to situations and new equipment.

  • Median annual pay: $28,490
  • Number of jobs: 136,300
  • Job growth: 4%

Concluding Thoughts

The world is filled with possibilities. If you don’t feel comfortable within the structures of a corporate environment, there’s nothing wrong with exploring different opportunities and finding a career that gives you the chance to bloom and grow as a person. Plenty of non-office jobs offer benefits and fair salaries along with the promise of working more with your hands to create something new, navigate new facets of the world we know, or help others learn and reach new horizons. Life is too short to spend doing something you hate or even mildly dislike, so get out there and stretch your wings.

Images:

  • Merrell Moab sold at Walking on a Cloud
  • “Park Ranger giving a Ranger Talk” by GlacierNPS is licensed under CC BY 2.0
  • “Grand Canyon Archaeology Day 2013 Making a Clay Pot 3433” by Grand Canyon NPS is licensed under CC BY 2.0

Resources:

  • http://www.bls.gov/ooh/construction-and-extraction/construction-laborers-and-helpers.htm
  • http://www.bls.gov/ooh/life-physical-and-social-science/zoologists-and-wildlife-biologists.htm
  • http://www.bls.gov/ooh/life-physical-and-social-science/geoscientists.htm
  • http://education-portal.com/articles/Park_Ranger_Salary_Duties_and_Requirements.html
  • http://www.bls.gov/ooh/life-physical-and-social-science/conservation-scientists.htm
  • http://www.bls.gov/ooh/life-physical-and-social-science/anthropologists-and-archeologists.htm
  • http://www.bls.gov/ooh/media-and-communication/photographers.htm
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How to Winterize Your Shoes?

Winter is a harsh season in many ways: it’s harsh on the Earth, our homes, our cars, our bodies, and everyday apparel. That’s why winterizing is an important task to take care of—and that includes your shoes.

It’s always a smart idea to invest in high-quality footwear that’s made to last. Shoes get the most wear and tear of all clothing items, and they have an important job to do—to protect your feet! While comfortable, foot-friendly shoes that are made with the most durable materials can mean a higher price tag, they help you hoof it through the elements season after season, saving you money in the long run. Some great winter shoe brands to invest in include Sorel, Hunter, Pajar, and Timberland.

Taking measures to extend their life further is easy, resourceful, and saves you even more money. Walking on a Cloud presents 7 ways you can keep your shoes lasting winter after winter in the following infographic, along with some fun facts about winter weather. Enjoy!

 

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How to Winterize Your Shoes
To keep shoes and boots in good condition as you hoof it through the elements season after season there are several winterizing measures you can take. Walking on a Cloud explores 7 easy ways to extend the life of your shoes—saving your soles and your money at the same time—plus some fun facts about winter weather below.

1: Stay grounded with traction.

Traction is important when navigating through slippery ice and slush, so look for rubber-soled boots.
  • Brands that feature good traction: Timberland, Pajar, Hunter
2: Protect boots with leather cream.
Water, salt, and de-icers can deteriorate even the toughest of boots, so consider applying a leather cream to nourish the quality of your shoes.
  • Hunter shoes battle moisture while providing high coverage.
3: Save space for socks. 
Boots are a bit roomy for a reason—you should wear thicker socks to add cushion, keep your feet warm, and wick away moisture. Wool is a great material for this.
  • Sorel boots features fur interior lining to keep feet warm in extreme cold.
4: Start off on the right foot.
When you buy a new pair of leather boots, treat them immediately with a cream conditioner on a soft rag to help extend the shine.
  • Dansko creates dependable work shoes that will thank you for the extra attention by protecting your feet and lasting through the years.
5: Keep shoes away from the heater.
Use a towel, newspaper, or cedar inserts to pull moisture from the inside of your shoes. Leaving them by a heater or furnace can dry out the material too quickly, which can cause cracking.
  • Bogs is an excellent brand for quick-drying boots.
6: Insulate with insoles.
Use insulated boot liners and performance insoles to keep your feet warm and improve comfort for long treks in the cold.
  • Blundstone Sheepskin Footbeds are great cushioned insoles for cold conditions.
7: Make your shoes water resistant.
  • Wax-based polishes are made to create shine but also offer a thin protective layer than can provide light resistance to water and salt.
  • Spray resistant compounds provide a layer of protection but generally require a reapplication after a few wears.
 
Quite a Feet: Notable Wintertime Facts

Within the continental U.S., the coldest states in winter include North Dakota, Minnesota, and Maine.

In America, winter temperatures average around 32 degrees Fahrenheit.

Every winter, one septillion (1,000,000,000,000,000,000,000,000) snow crystals drop from the sky. It takes about a million little droplets to make one snowflake.

The Guinness Book of World Records states that a giant snowflake was found at Fort Keogh, Montana in 1887. It was 15 inches wide and 8 inches thick.

Mount Baker, which lies in the North Cascades of Washington State, holds the record for most snowfall in a single year. 1,140 inches accumulated during the 1998-99 season.

The greatest amount of snow to fall within 24 hours in U.S. occurred in Silver Lake, Colorado in 1921: 76 inches of snow.

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A Complete Guide to Your First Skiing/Snowboarding Trip

After the holiday season ends, most people shift their thoughts forward to the warmer days of spring. However, in many places across the country, snowfall and winter conditions continue well past the holidays, which means plenty of outdoor cold weather activities. In some places, skiing and snowboarding remain in full swing all year. Veterans of the slopes in ski towns all over the United States relish the days following January 1 when most tourists return home and they can enjoy uncrowded runs through fresh powder.
But fewer people on the slopes isn’t just a blessing for the masters of the mountain—this time of year is also great for beginners heading out on their first ever skiing or snowboarding trip.
Before any newbie skiers or snowboarders decide to pack up and head for the nearest ski resort, they need to understand some basics of planning the perfect ski or snowboard vacation. Below we will discuss:

  • Some of the best American destinations for first-timers to take a skiing or snowboarding trip
  • Essential gear and clothing you’ll need
  • Rules and etiquette to make your first trip to the slopes as safe, fun, and successful as possible

Let’sbegin our journey, shall we?

Places to Go

There are plenty of mountainous regions and ski towns throughout the U.S., such as Jackson Hole, Wyoming, where expert skiers and snowboarders can test their limits on near-vertical drops and tricky backcountry terrain. Luckily for people heading out on their first skiing or snowboarding trip, there are also some great places across the country where beginners of any age can learn to carve their way down the snowy slopes. The best places to learn how to ski or snowboard in the U.S. are:                                          

Northstar provides first-timers on a skiing or snowboarding vacation multiple options when it comes to learning how to master the slopes. Through the Northstar Teaching System, beginners can enroll in the Northstar Ski + Snowboard School where students learn and progress on small to medium riding features in the Big Easy beginner area. Private and small group lessons are available along with specialized snowboarding instruction through the Burton Snowboard Academy and Burton Learn-to-Ride Program. Northstar also offers ski and snowboard students the opportunity to track their progress online through the EpicMix Academy.

Located just 65 miles east of Boston, Wachusett Mountain is a favorite ski and snowboard option for people residing in and around the metro area. A section known as Ollie’s Area features a 10% grade, providing the perfect training hill for first-time skiers and snowboarders. Wachusett Mountain offers multiple programs for beginners, including a Polar Kids program for children ages 4-12 as well as one to three-day beginner packages such as “Learn to Turn” and “Return to Learn.”
Breck’s Ski and Ride School provides training and skill instruction for skiers and snowboarders in beginner, intermediate, expert, private, and even specialty courses. Breckenridge Ski Resort has dedicated over 10% of its total terrain to beginner trails, giving first-timers plenty of diversity when it comes to practicing their newly acquired skiing and snowboarding skills. Check their website for an outline of a typical day in their children’s ski school along with some tips for parents who plan to enroll their kids in skiing or snowboarding lessons.
Utah is home to some amazing ski and snowboard runs, and Deer Valley Resort in Park City is no exception. Beginners at Deer Valley can take advantage of the resort’s Gold Standard of Instruction, which ensures that students of all ages will receive training from professionally trained ski and snowboard instructors. For children, instruction is broken down by age group into the Fawn, Bambi, Reindeer, Adventure, and Teen clubs. Adults learning to ski or snowboard can work individually with certified Telemark and cross country instructors to perfect the basics and even use Dartfish video analysis technology to observe and compare their skills to other skiers and snowboarders.
Don’t see a ski resort in your area on this list? Don’t worry. There are plenty of places to ski or snowboard around the country to choose from.

Proper Ski/Snowboard Gear and Clothing

The base clothing you wear on the slopes works for both skiing and snowboarding with a few minor differences. The difference between the two activities is more obvious when it comes to equipment. Here’s what you will need in terms of gear and clothing for a trip into the snowy wilderness:

Base Layer

Snug, moisture-wicking undergarments and base layers are very important because they keep you dry. This base layer acts as a barrier between your sweaty skin and your thick, absorbent snow pants and jacket. Regardless of the temperature or conditions on the mountain, we always recommend a good base layer.

Note: Don’t choose cotton for your base layer—it holds on to moisture rather than wicking it away, which not only makes you uncomfortable but can be dangerous in very cold weather.

Insulation Layer

While your base layer keeps you dry, your insulation layer keeps you nice and warm. Made of “fluffier” fabrics like fleece or feather down, heat is trapped within the roomier air pockets of your insulating layer.
Depending on the weather, you might be able to forgo this one. Bring it just in case.

Jacket

If it’s your first time skiing or snowboarding, you’ll probably be falling a lot, which is when a decent jacket comes in handy to cushion the blow and keep the powder from soaking down to the skin. Make sure your jacket, which is your third and outermost layer, is waterproof and protects against cold wind.

Pants

With your base layer keeping you warm and dry, the main purpose of snow pants is to keep snow and moisture out. The best snow pants are made using Gore-Tex or similar materials.

Hat

Although your mother might tell you that it’s much more, scientists have found that you lose approximately 10% of your body heat through your head. Still, that percentage is enough to warrant wearing a hat when spending an extended amount of time outdoors in cold weather. Try to find a beanie that will at least cover your ears. All the better if it covers your cheeks as well.

Gloves

The material your gloves are made of makes a huge difference, so go with a pair made with waterproof synthetic materials and good insulating material like down or Thinsulate. Look for gloves with good length and coverage to keep snow out of your sleeves.

Goggles/Sunglasses

Even if it’s overcast when you hit the slopes, the reflection of the sun’s rays off the bright white snow can cause serious damage to your eyesight. When you are skiing and snowboarding, protective goggles also protect your eyes from flying objects, debris, and snow.

Socks

While wool socks keep you warm in most situations, once they get too wet, it’s a whole different story. Wool socks and snow activities don’t mix. Socks designed specifically for skiing or snowboarding consist primarily of synthetic materials, have a compressed fit, and provide proper ventilation.

Footwear

Any time you head out into snowy terrain, you want footwear that keeps your feet stay warm and dry. Stick with a high-quality snow boot, like the Merrell one pictured, that feature water-resistant materials, a gusseted tongue, good ankle support, and a tough rubber outsole for traction. These are the shoes you’ll wear around when not skiing or snowboarding.
Note: Skip the Uggs for this purpose, which typically offer zero traction.

Skiing/ Snowboarding Equipment

  • Skis or snowboard
  • Ski/snowboard boots
  • Helmet
  • Ski poles (if necessary)
  • Snowboard bindings (if necessary)
  • Ski/snowboard equipment bags

Miscellaneous Gear

Some other items you should bring along include:
  • Sunscreen
  • Chapstick
  • Camera
  • Tissues
  • Earmuffs
  • Disposable hand/foot warmers

Proper Skiing and Snowboarding Etiquette

Like many activities that are practiced by a relatively tight-knit community of enthusiasts, skiing and snowboarding involve a set of rules and regulations that participants adhere to while they are out on the slopes.
Some rules are straightforward—keep your ski poles below your waist at all times, don’t leave any trash behind on the mountain. Others, such as trail obstruction and determining who has the right of way, can be a bit more confusing. Below are some basics to ski and snowboard etiquette that first-timers should keep in mind.
  • Adhere to the resort’s rules.
Pay attention to signs, closed off areas, and markings for out-of-bounds areas. All of these have been put in place by the resort to help maintain a fun and safe environment for everyone.
  • Don’t stop in blind spots.
Whether you are making your way down a hill or through a terrain park, stopping in a blind spot can place you and the riders behind you in danger.
  • Give downhill riders the right of way.
As a beginner you are probably much slower than other people on the mountain—and that’s perfectly fine! But pay attention to faster skiers or snowboarders approaching from behind, most of whom will likely let you know which side they’ll be passing you on by saying “On your left!” or “On your right!”
  • Maintain control.
People learning to ski or snowboard may find it difficult to stay in control of their equipment and the direction in which they are going, but doing so is a vital part of proper etiquette on the slopes. The first thing many ski and snowboard schools teach first-timers is how to stop, which goes a long way to preventing runaway skiers and snowboarders from causing problems down the mountain. 

Don’t stress this one—you’ll be practicing on gentler slopes until you feel confident enough in your ability to maintain control and stop, right? Don’t progress to steeper runs until you are confident.

Concluding Thoughts

Skiing and snowboarding offer a great workout mixed with plenty of thrills and family-friendly adventure. Both activities are a ton of fun and easier than you think, so if you’re even the tiniest bit interested, strap on those boots and head for the slopes. Stay safe and have fun!
Resources:
http://www.liftopia.com/blog/top-4-places-learn-to-ski-snowboard/
http://www.bostonglobe.com/lifestyle/2013/01/11/great-places-learn-ski/dSfxsP5FoZL1hCi5yNpfhO/story.html
http://voices.yahoo.com/top-5-ski-resorts-beginners-us-5000662.html
http://welove2ski.com/beginner-skier-shopping-list
http://www.liftopia.com/blog/beginner-ski-gear-guide/
http://www.examiner.com/article/basic-snowboarding-etiquette

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Winter Weather Wardrobe Guide

Whether you live in an area barraged by constant arctic temperatures or are just dealing with an especially harsh cold front, dressing warm for winter weather is important for your health
and comfort. Weather is about as fickle as they come, but new research suggests that the past year has had more daily record lows than record highs. From January 1 through December 1, the United States had 9,932 new record lows and 9,023 record highs in 2013, suggesting temperatures that are well below the national average.1
 
That could spell trouble for those living in North Dakota, the coldest state in the U.S. excluding Alaska, but even if you live in regions with normally temperate, comfortable conditions, like Southern California, you can still expect to feel some abnormal chilliness.
 
What else is there to do but bundle up? Let’s take a look at why you should and how to do it properly.

Materials for Warmth 

What your clothes are made of have a big impact on how well they can combat cold temperatures. But first, some notes on insulation and moisture control.
  • Insulation. On one hand, you have to consider insulation. Naturally, heat transfers to cooler areas in its effort to achieve thermal equilibrium. Without insulation to trap it in, your body heat escapes into the cold air around you.
  • Moisture Control. On the other hand, you have to control moisture. Everyone has to deal with sweat, even when it’s cold out. You have over 2.5 million sweat glands all over your body, and they all work in conjunction to keep your body working normally.

And even though you sweat when you’re warm, sweating is your body’s natural means of cooling off. As sweat evaporates from your exposed skin, it chills you, which can be dangerous. Aside from the dangers of getting too sweaty in the cold, it’s simply uncomfortable to feel moisture under all those layers. That’s why it’s important to also wear breathable, moisture-wicking fabrics along with your insulating layer (more on that later).

Wool

By far the best material for cold weather is wool. Wool naturally wicks away moisture and traps warm air around you. Wool can also absorb about 30 percent of its weight in water and not feel wet. The one downside is that wool may be a little too absorbent, making it significantly heavy for those in more precipitous regions.

Synthetic Fabrics

In lieu of wool, you may also want to choose from certain synthetics. Polypropylene is the thinnest and lightest wicking synthetic. As effective as they are, polypropylene fabrics require a lot of regular maintenance. Polypropylene won’t function properly if it’s not washed every few days, and it tends to develop an odor.

Polyester has become the synthetic of choice, effectively drawing moisture away from the skin without the odor or maintenance needs of polypropylene.

Beware Cotton

The worst material for cold weather is cotton. Cotton acts like a sponge, absorbing your sweat and keeping it right up against your skin instead of wicking it away.

The Art of Layering

Layers are the key to surviving cold weather. Each layer has a specific purpose, and there’s a wrong way to do it. Wearing a dozen layers may keep you warm, but you won’t be particularly comfortable or mobile. When done right, layers give you warmth, style, comfort, and adaptability.
 
You can break things down into three layers:
 
  • Base: The base is what sits directly on your skin and should focus almost exclusively on moisture control. This layer often comprises athletic or specialty garments designed for cold weather, which are perfectly thin and lightweight.
  • Insulating layer: The insulating layer is responsible for trapping heat. This is where the wool sweaters and goose down jackets come into play. For your general night on the town, a dress shirt and a sweater combine for an excellent insulating layer. Jeans don’t offer much insulation for your legs, so if you’re in particularly chilly conditions, you may want to wear wool or fleece pants.
  • Outer protection: Your outermost layer, or shell, protects the rest of the layers from wind and rain. This layer doesn’t necessarily have to insulate as its main purpose is to act as a shell that keeps water out while simultaneously giving sweat somewhere to go. The protective layer is usually just one parka or jacket, though many cultures are fond of using animal skins for their outermost layers.

One of the most important factors of layering is fit. Good fit ensures flexibility and freedom of movement. Just one ill-fitting layer means bulkiness and restricted motion. Your base layer should have a close fit, conforming to your body to properly absorb moisture from your skin. Wear your insulating layers, if you have more than one, in order from thin to thick, tight to loose. For example, you wouldn’t wear a puffy vest under a wool sweater. Your outermost layer should be the loosest of the layers, allowing for little pockets of airflow.

Getting Cold Feet

Considering the way your vessels restrict blood flow from the extremities, feet tend to have an exceptionally hard time in cold weather. What makes things even worse is that your feet tend to sweat a lot. In an average day, your feet can produce up to a pint of sweat. Imagine pouring a pint of water onto the socks you’re wearing. Not pleasant.
 
That’s the key to keeping your feet warm in cold weather. Dry feet are warm feet. Remember trench foot? Not switching out your sweaty socks on a cold night could lead to problems. If you
deal with harsh winters and have to engage in strenuous activities, stay away from cotton socks. Instead go for a sock made of wool, fleece, or shearling.
Along with socks, outfit yourself with a sturdy pair of winter shoes or boots. Warmth is obviously an important
factor, but many footwear brands have gone an extra step to provide you with a temperature
rating. For boots without a rating, check the lining material. You want boots
with wool, shearling, or polypropylene lining.
 
Breathability is also a big factor for the shoes you wear. Aside from preventing ungodly stinks, good ventilation allows your sweat to pass out and away from your foot, preventing trench foot and fungus growth.
 
When shopping for winter footwear, also be sure to look for a sturdy waterproof design and good traction such as the Merrell Bergenz winter boots pictured—winter is wet and slippery!

Hat Hair

People commonly believe that you lose anywhere from 40 to 50 percent of your body heat through your head. In reality, the heat you lose from the top of your head is normal, about 7 to 10
percent at most.2 Still, considering the type of work you’re doing
and the environment you’re in, keeping your head warm is a good idea, and you have plenty of hats to choose from:
 
  • The toque goes by many names (beanie, skull cap, watch cap) but is generally defined by its round shape, knit material, and folded brim. These are warm and versatile with almost any outfit.
  • The ushanka (which later became known as the aviator cap) is a Russian hat made of fur or wool characterized by a thick lining and ear flaps that can be tied up, let down, or tied around the chin.
  • The Stormy Kromer came from semi-pro baseball player and railroad engineer George “Stormy” Kromer. As the story goes, Kromer often lost his hats to the wind as an engineer and needed a warm cap that could stay on his head. His wife modified a basic ball cap into a snug six-panel hat.
  • Flat or newsboy caps can be worn all year round. For colder months, choose one made of a thicker wool material. Remember, however, that newsboys don’t protect the ears or cheeks. If you plan to spend a lot of time outdoors, you’re better off with either a toque or aviator cap.

Concluding Thoughts

Many of us dread cold weather because it makes us uncomfortable and makes it way harder to be outside. But by knowing the right materials to wear, how to properly layer those materials, what to look for in a solid and long-lasting pair of winter boots, and how to
cap it off with a warm hat, you’ll find what a difference it makes in staying warm and productive in the cold weather.
 
Remember, during extreme cold fronts, listen
to the weatherman and stay safe by staying indoors.
 
Stay dry, stay warm, and never underestimate
a steaming mug of cocoa. Cheers!

References:

  1. http://www.weather.com/news/science/environment/cold-records-beat-warm-records-first-time-1993-20131203
  2. http://www.livescience.com/34411-body-heat-loss-head.html

Images:

  • “Snow in West Fork of Oak Creek Canyon” by Coconino National Forest is licensed under CC BY 2.0
  • “245/365 the warmth of the season” by rennes.i is licensed under CC BY 2.0.
  • Merrell Bergenz sold at www.walkingonacloud.ca

Sources:

  • http://www.dw.de/what-explains-humans-reactions-to-the-cold/a-16553208
  • http://www.manfredkaiser.com/cold_and_body.html
  • http://news.discovery.com/adventure/survival/cold-weather-prince-harry-130918.htm
  • http://www.cdc.gov/niosh/topics/coldstress/
  • http://www.medicalnewstoday.com/articles/182197.php
  • http://www.webmd.com/first-aid/understanding-frostbite-basics
  • http://www.mayoclinic.com/health/chilblains/DS01091
  • http://www.thesurvivaldoctor.com/2012/02/02/trench-foot/
  • http://www.cracked.com/article_20176_5-old-wives-tales-about-health-confirmed-by-science_p2.html
  • http://www.wisegeek.org/what-is-moisture-wicking-fabric.htm
  • http://health.howstuffworks.com/wellness/men/sweating-odor/clothing-materials-reduce-sweating.htm
  • http://science.howstuffworks.com/dictionary/chemistry-terms/insulation-info.htm
  • http://www.rei.com/learn/expert-advice/underwear.html
  • http://www.today.com/id/28159553/ns/today-money/t/tips-stay-warm-save-dough/#.UsGm8vRDtJM
  • http://adventuregearpost.com/know-how/clothing_fabrics.asp
  • http://www.artofmanliness.com/2011/12/21/cold-weather-dressing/
  • http://www.rei.com/learn/expert-advice/underwear.html
  • http://www.bigskyfishing.com/snow-boots/keep-feet-warm.shtm
  • http://www.bigskyfishing.com/snow-boots/winter-sock.shtm
  • http://www.ebay.com/gds/7-Important-Features-to-Look-for-in-Winter-Boots-/10000000177629803/g.html
  • http://www.artofmanliness.com/2013/01/22/men-winter-hat-guide/
  • http://www.wisegeek.com/what-is-an-ushanka.htm
  • http://www.stormykromer.com/history

 

 
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Baring Your Heart and Sole: 7 Tips for Maintaining Good Foot Health

Your feet have a big job to do. They bear all the weight and pressure of your body and carry
you through your day. A pair of feet has 52 bones—that’s a quarter of all the bones in your body. On top of all those bones are 33 joints and over a hundred ligaments, muscles, and tendons, so you can imagine that even the slightest misalignment in your feet messes up the alignment in the rest of your body.

Unfortunately, most people take their feet for granted. About 75 percent of Americans will experience some sort of foot condition at some point in their lives. Considering how much time you spend on your feet, any foot condition turns into a big pain that could become an even bigger problem if left untreated, and you have plenty of potential disorders to choose from. How do you avoid those problems? What can you do to ensure that your feet stay healthy and fit?

What you’ll learn in this article:

  • How to choose the most supportive shoes
  • How to exercise your feet
  • How to eat for foot health
  • Proper foot hygiene tips
  • The right way to groom your toenails
  • The importance of the right socks
  • How to do DIY foot massageRead on for some helpful tips.



1. Wear the right shoes.

As soon as we evolved into upright beings, we needed something to cover our feet, but shoes are more than a fashion statement or a product of evolution. They give your feet the support you may lack naturally. They protect your feet from the elements and enable you to venture into difficult terrain. That’s why it’s important to wear comfortable, supportive shoes that cater to your foot type, like a pair of Rockports or Clarks (pictured above).

What’s Your Type?

No two people have the exact same foot type. There are a variety of ways to evaluate your foot type, but the simplest is to simply look at your footprint. If you have a flat foot, your print will look flat and wide. The higher your arch, the more your footprint looks like a comma. For extreme arches or flat feet, you should consult a podiatrist.

Don’t forget simple size and width either. Shoes that are too small will lead to blisters, calluses, bunions, and generally sore feet. Shoes that are too big are just a pain to walk in and can cause undue strain on your joints. Essentially, if the shoe feels comfortable and doesn’t slip off your foot with each step, you’ve found a winner.

What Not to Wear

Unfortunately, thanks to fashion trends, people have become a bit misguided about their footwear.

Two of the worst shoes to put your puppies in include:

  • Super high heels: They may lengthen the look of your legs, but high heels are a foot’s worst nightmare. Sprained ankles aside, high heels force your feet into unnatural positions, putting much of your body’s weight on the balls of your feet, leading to joint pains, bad posture, and potential fractures. Wearing high heels regularly can lead to Haglund’s deformity, more commonly known as pump bump. This is a bony enlargement that forms on the back of your feet and is caused by the rigid backs of pumps. This can eventually lead to blisters, swelling, bursitis, and a permanent protrusion. Keep the heels low and covering plenty of surface area. Stilettos are a no-no.
  • Pointy toes: A burgeoning style among celebrities and suits alike, pointy toes have a unique look but at the risk of bunching your toes together. Aside from being uncomfortable, cramming your toes together can lead to bunions, hammertoes, deformities, blisters, and bruises. Your toes weren’t meant to be pressure-packed together. A wide toe box is your friend.

2. Exercise your feet.

Your foot is filled with muscles, and just like the muscles in your arms or legs, they need exercise to stay properly conditioned. Imbalances in your foot’s musculature limit the motion of your feet, affecting your gait and posture.
Your foot has two types of muscles: intrinsic and extrinsic. Intrinsic muscles are contained entirely within your foot and move parts of your foot relative to its other joints. Extrinsic muscles, like your calves, connect your foot to your leg. Both types of muscles are important to the mechanics of your feet.

Some workouts you should consider:

  • Foot circles: This is an easy exercise to help the strength and flexibility of your ankles. Simply imagine that there’s a pencil at the end of your foot and draw circles in the air by rolling your ankles. Do 20 circles clockwise, 20 counterclockwise, and then switch feet.
  • Calf raises: Calf raises improve your balance and strengthen the muscles in your calves and feet. Balancing on one foot, rise onto your tippy-toes and hold for ten seconds before lowering back down. Repeat ten times with each foot and hold onto a counter, doorway, or wall for balance.
  • Toe grip: Drop pebbles, a sock, or a towel on the floor and then use your toes to lift it off the floor. Hold the object off the floor for 10 seconds and then drop it. Repeat the exercise five times and then switch feet.The easiest foot workout is going for a walk. It seems counterintuitive as walking puts extra stress on your feet, but walking works out both intrinsic and extrinsic muscles while keeping your ligaments and tendons flexible. Just make sure you wear the right footwear. If you want to reduce the impact to your joints, walk on grass, dirt, or a track instead of on pavement.

3. Eat for Your Feet.

Eating healthily works in a variety of ways to help your feet. For one, weight. Your body weight may seem unrelated to your feet until you realize that your feet have the sole job of supporting all that weight. You don’t necessarily have to obese to feel the effects. Any significant weight gain means more pressure on your feet and ankles. Too much body weight can also lead to problems including flat feet, inflammation in your tendons, plantar fasciitis, osteoarthritis, and general soreness.
Being overweight or obese also makes you susceptible to certain conditions that could indirectly lead to foot problems, including:

  • Diabetes: Diabetes can reduce the amount of blood flow to your feet. This can cause numbness, so you may get scratches on your feet without even noticing them. The lack of blood keeps these wounds from healing properly, leading to infection and the potential loss of your feet entirely.
    • Gout: Gout is a condition wherein uric acid crystals develop in your joints, like the many in your feet and ankles, causing sharp, intense pains.
  • Peripheral arterial disease: Characterized by the buildup of plaque in the arteries of your extremities—particularly your legs—reducing the blood flow to your feet.Make sure you maintain a healthy diet and avoid the usual culprits of bad health—trans fats, junk food, fried foods, added salt and sugar, and any foods that have been over-processed.
    Some things you should include in your diet are vitamin D and calcium. Calcium is the stuff that builds strong bones, while vitamin D helps your body absorb calcium. You should also consume plenty of omega-3 fatty acids. Found commonly in fatty fish, omega-3s reduce inflammation, easing pain and soreness in your feet.

4. Focus on Foot Hygiene.

As the saying goes, cleanliness is close to godliness, but what do clean feet have to do with your health? Well, feet sweat. A lot. A pair of feet has, on average, 250,000 sweat glands, excreting as much as a pint of sweat in a day. That’s only exacerbated by the fact that your feet tend to be trapped in a pair of shoes for most of the day. All of that moisture is uncomfortable for you and for those who happen to catch a whiff of what’s brewing in your sneakers, but it’s a veritable playground for bacteria and fungi, especially between the toes. Leave those bacteria be and they’ll reproduce and populate your feet, leading to an even worse stink, infections, and skin problems. Yikes.

But there’s an easy solution: wash your feet every day. You don’t need to do anything special. Just make sure they get a good, soapy scrubbing, particularly between your toes. Use a pumice stone if you notice any especially scaly, calloused areas. Dry them thoroughly and use a moisturizer. That seems counter to what we said about sweat and moisture, but the wear and tear your feet deal with can lead to cracked, scaly, or dry skin, no matter how much you sweat.

5. Trim Your Nails the Right Way.

Not the prettiest item on the agenda, but trimming your toenails is as necessary for your health as it is your general comfort. You don’t want your talons poking through your socks or shoes. Long toenails also offer more hiding places for the bacteria mentioned above. It’s also much easier to break long toenails, turning a stubbed toe into a complete horror story.

But there’s more to cutting your toenails than you think. If you’re careless about it, trimming your nails could lead to ingrowths and serious infections.
• Cut the nails straight across. Avoid cutting your nails on a curve. Your clippers should just go straight across.
• Don’t cut them too short. Don’t overcompensate by cutting into the quick—the pink part of the nail. Aside from the upfront pain and potential bleeding, cutting too short can lead to ingrown nails and leave your toenails open to infections.
• Use the right clippers. Use the larger clipper meant for your toenails. Disinfect your clippers before and after you use them.
• Trim when dry. Your toenails are softer and easier to cut when wet, but they’re also more susceptible to bending and tearing.
If you naturally have ingrown toenails or thicker-than-average nails, consult your doctor.


6. Wear the Right Socks.

They keep your feet cozy and protect your feet from everyday wear and tear, but most importantly, socks control the moisture levels of your feet by absorbing and wicking away sweat. During World War II, a pair of fresh, dry socks kept soldiers from developing the dreaded trench foot.
You’ll find a variety of socks made of various materials, but for everyday use, stick with wool, cotton, and other natural fibers. For workouts and runs, socks made from synthetic materials (like acrylic, olefin, or polyester) are much better at wicking away sweat.


7. Treat Yourself to a DIY Foot Massage.

Sit back, relax, and give your feet a nice massage. Foot massage has all kinds of benefits other than tranquility and stress relief. Working the muscles and joints in the feet improves circulation and enhances your immune system. Some foot massage techniques to try:

  • Toe stretches: Holding your heel in one hand, use your other hand to stretch each toe forward and backward. Hold each stretch for a few seconds.
  • Thumb press: Press your thumbs into the sole of your foot, moving in firm circles. Repeat on the top of your foot.
  • Deep massage: Grip one of your feet in your hands, thumb on top, fingers on your sole. Work each bone simultaneously with your thumb, fingers, and the heel of your hand.
  • Massage can be as easy as throwing a golf ball into the freezer. Take out the ball and roll it under each foot. The cold and the ball’s dimpled texture effectively work into your foot muscles and pressure points for a pleasant, relaxing sensation.

Your feet are criminally underappreciated for all that they do for you. They’re a barometer for your general health, and they give you the ability to stand, walk, and run to your heart’s content. Keep your feet healthy and you’ll have no trouble putting your best foot forward!

Sources:

  • http://www.adclinic.com/2012/05/shoe-guide/#.UpzNRcRDtJM
  • http://www.webmd.com/pain-management/ss/slideshow-worst-shoes-for-your-feet
  • http://www.logthatrun.com/blog/you-should-not-wear-vibram-fivefingers-shoes
  • http://www.active.com/tennis/articles/7-exercises-for-fitter-feet
  • http://www.active.com/a3_articles/0f04ff17-255c-46f0-b6e9-a2ea2bea104e/1?page=2
  • http://www.realsimple.com/health/fitness-exercise/workouts/4-foot-exercises-00000000013639/
  • http://health.howstuffworks.com/skin-care/daily/regimen/5-ways-to-care-for-feet2.htm
  • http://www.everydayhealth.com/foot-health/weight-loss-and-foot-health.aspx
  • http://usatoday30.usatoday.com/news/health/painter/2010-06-21-yourhealth21_ST_N.htm
  • https://www.aofas.org/footcaremd/how-to/foot-health/Pages/How-to-Eat-Right-for-Your-Foot-Health.aspx
  • http://www.everydayhealth.com/foot-health/nutrition-and-your-feet.aspx
  • http://www.foot.com/site/professional/foot-facts
  • http://www.everydayhealth.com/foot-health/toenail-cutting-tips.aspx
  • http://health.howstuffworks.com/skin-care/daily/regimen/5-ways-to-care-for-feet5.htm
  • http://www.waynefoot.com/blog/wayne-podiatrist—the-best-socks-for-healthy-feet.cfm
  • http://www.active.com/running/articles/the-science-behind-your-socks
  • http://www.livestrong.com/article/34418-foot-massage-benefits/
  • http://www.rd.com/content/give-yourself-a-foot-massage/
  • http://www.realsimple.com/health/fitness-exercise/workouts/4-foot-exercises-00000000013639/

Images:

  • “foot6” by liverpoolhls is licensed under CC BY 2.0
  • Clarks Wave Trek from http://www.walkingonacloud.ca
  •  “Feet” by Quasic is licensed under CC BY 2.0
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Starting Off on the Right Foot: A Guide for Beginner Runners

With the nation’s growing obesity problem and the widely publicized risks of living a sedentary lifestyle, there has been a greater push for us to increase our physical activity. Of the many workouts, sports, and exercises in the world, one of the easiest and most accessible activities is running. It’s easy as putting one foot in front of the other and pumping your arms.

At the same time, running is pretty hard. Going for long distances and on inconstant terrain can get taxing, especially when you’re just starting out. It’s easy to want to give up—but hold that thought. If you want to add running to your lifestyle, there’s only one person in your way—you! With this article you’ll learn:

  • The benefits of running for your body, brain, and emotions
  • How to find the right running shoes
  • Running apparel basics
  • How to fuel your body with wholesome foods
  • How to prevent injuries
  • How to ease sore, tired runner’s feet

Keep reading to learn what you need to know to be a runner.

Physical, Mental, and Emotional Benefits

Why run when you could just as easily sit on your rump all day and spend so many hours crawling through your Netflix queue? As pleasant as that sounds, running comes with a ton of benefits for all facets of your life.

Your Body

Let’s start with the body. It might be easier to list off what running doesn’t do for your physical health because running offers so much. It reduces LDL cholesterol, the bad kind of cholesterol that swims in your blood and can form plaque that builds up in the walls of your arteries. This ultimately reduces the function and efficiency of your heart.

At the same time, intense physical activities like running boost HDL cholesterol—the good cholesterol. High levels of HDL cholesterol prevent heart attacks and remove the bad cholesterol from the body.

Running also exercises your lungs and the all-important muscle that is the heart, allowing for its improved function. That, in turn, reduces high blood pressure.

All of that—the lowered blood pressure and cholesterol—contributes to a reduced risk of heart disease, stroke and diabetes. Going for a run also boosts your natural immunities and can potentially fight off cancer. If that’s not enough, studies show that running can also prevent vision loss.

Your Mind

That’s all well and good, but what’s the point of having a healthy body if you don’t have the brains to back it up? Well, running can help out in that department as well. Your brain actually shrinks with age, leading to a host of problems. Running stimulates the growth of blood vessels and nerve cells, actually increasing the tissue volume in your noggin. Studies show that a quick run can also do wonders for your memory, concentration, and multi-tasking abilities.

Your Emotions

Being human is about more than smarts and physical health. Emotions play a large role in everything you do, and running ensures that you stay emotional healthy. Any kind of intense exercise promotes the release of the body’s natural feel-good chemicals, including:

  • Endorphins, which are responsible for feelings of excitement, satisfaction, and euphoric highs.
  • Serotonin, a neurotransmitter that regulates appetite, sleep, and mood.
  • Norepinephrine, which increases motivation and focus.

These chemicals work in conjunction to boost your mood and reduce stress, making running an excellent treatment for depression and anxiety disorders. According to a study, these effects are multiplied when you change your running environment from urban areas to more natural environments.

Finding the Right Running Shoes

Okay, you’re thoroughly convinced now that running is right for you, so it’s time to get the right gear to hit the trails. The great thing about running is that it doesn’t require much special equipment.

The one thing you do need is a pair of shoes. We’re not talking flip-flops or your beat-up skate shoes. You need comfortable running shoes, such as the New Balance pictured, complete with sufficient cushioning to absorb the shock of your feet hitting the ground. The wrong shoes not only make running difficult, but also increase your risk of injury. You can also purchase inserts to provide additional cushioning.

Choosing the right pair of running shoes is more of a personal journey because your feet are unique. You have to take into account size, width, and arches on top of the amount you train and your running style. There is no single running shoe that will suit everyone’s particular needs. Many runners experiment with different shoe brands and models before settling on the one that works in fit, feel, function, and form.

To shorten the amount of trial and error, the best thing you can do is identify your foot type. There are three types of arches: low, neutral, and high.

  • The neutral arch tends to be the ideal as it makes finding shoes that fit much easier. You also don’t have any structural issues in your legs, allowing for perfect balance and support.
  • A low arch means the entire bottom of your foot pretty much touches the floor, hence why people with a low arch are said to have flat feet. This can lead to stability issues, mainly pronation, which essentially means you step more with the inside of your foot.
  • With a high arch, it seems like the only parts of your feet touching the floor are your heel and your toes with plenty of space in your instep. High arches cause supination, wherein your steps tend to roll outward. If your shoes show more wear on the outside of the foot, you probably have high arches.

You can see how a shoe designed for a neutral arch would squish a flat foot or not provide enough of a curve for a high arch.

Above all, make sure you choose actual running shoes. Running shoes are built to withstand the impact of each step—impact that can get as high as 2.5 times your body weight on one foot. Running shoes also offer more:

  •      Flexibility
  •      Ventilation
  •      Stability
  •      Traction on all types of terrain
  •      Reflectivity at night

Cross-training, basketball, or other generic athletic shoes might work in the beginning, but you want shoes designed specifically for running as you get deeper into it. Think of it this way: you wouldn’t use a golf club to play baseball.

Tip: Opt for comfort shoes in your everyday wardrobe as well. Foot care happens all throughout the day, not just when you’re pounding the pavement. The last thing you want to do is increase your odds of foot injury due to unhealthy footwear like high heels, pointy-toed shoes, and other footwear types that don’t offer proper support and protection.

Avoiding the Perils of Apparel

In terms of apparel, you can wear just about anything that you’re comfortable working out in. However, for longer runs or potential races, you may want to change things up. Mainly, avoid cotton. Cotton tends to soak up moisture, which gets uncomfortable because it doesn’t get wicked away. Switch out the cotton for synthetic materials that wick the moisture away.

Technical fabrics, like polypropelene or Thinsulate, move the sweat away from the body and out into the air. They prevent chafing and keep you comfortable regardless of the weather.

Don’t forget your socks either. Moist socks cause blisters, sores, and make an excellent breeding ground for bacteria and fungi. Stick with polyester, acrylic, and other performance fabrics. For winter, you can wear wool, which is fantastic at wicking moisture while keeping you warm.

Women runners should invest in good sports bras. You won’t keep up with running if you’re not comfortable, so don’t skimp on a good sports bra that provides the support you need.

Eating to Run, Running to Eat

Your diet plays a big role in your running because, as it turns out, the things you put into your body have an effect on your overall activity levels. Fill your body with junk food and your body will act like a piece of junk.

The things you should include in your daily diet:

  • Carbohydrates, particularly complex carbohydrates, are the best source of energy for anyone leading an active lifestyle. Complex carbs offer a steady stream of energy as opposed to the sudden bursts and dips of simple carbs.
  • Protein offers some energy but has the more important task of building and healing muscle tissue.
  •  Fat tends to be reviled by the general public, but fat is necessary. Unsaturated fats, particularly foods that contain omega-3 fatty acids, are essential to disease prevention and various bodily functions.
  • Calcium and vitamin D are essential to building strong bones and preventing osteoporosis—literally porous bones—and stress fractures.

Fortunately, there are a ton of delicious foods that provide these nutrients. Fill your grocery cart with:

  • Almonds: Almonds and other nuts offer a ton of protein and something called gamma-tocopherol, a form of vitamin E shown to protect against forms of cancer. Almonds also lower cholesterol levels and decrease your risk for heart disease. Eat a handful of them a few times a week.
  • Eggs: If you want protein, all you need to do is turn to eggs. Eggs offer the most complete food protein next to human breast milk. That means an egg has all the amino acids necessary to heal your weary leg muscles after a long run.
  • Salmon: Aside from giving you plenty of lean, high-quality protein, salmon is filled with omega-3 fatty acids. Omega-3s are one of the good fats and help ease inflammation and improve heart health.
  • Oranges: It’s common knowledge that oranges are crammed with vitamin C. While it is best known for fighting off the common cold and flu, vitamin C also happens to relieve muscle soreness.
  • Whole grains: Whole grains are some of the best sources of fiber and complex carbohydrates. Try steel-cut oatmeal, quinoa, and even homemade popcorn.
  •  Dark chocolate: Just because you’re running doesn’t mean you have to do away with sweet treats. Dark chocolate is quite the indulgence because it tastes great and has a ton of health benefits. Mainly, the abundance of flavonols. Flavonols are antioxidants that ensure good heart health. Just remember to enjoy your dark chocolate in moderation.

Preventing Injuries

It’s not uncommon to get injured doing any physical activity, running included. Fortunately, you have the best shoes. That alone significantly reduces your chance of injury. Other ways to avoid serious injuries:

  • Remember to warm up and cool down. Don’t take yourself from zero to 60 in a few seconds. Take ten to fifteen minutes to warm up your body and muscles before your run. After your run, perform a simple cool down to transition from your state of intense activity to relative inactivity.  Warm up and cool down should consist of simple stretches and exercises to get your heart beating a little faster.
  • Work in some strength training. Muscles, particularly those in your core, hips, and lower legs, keep your body balanced and stable for even, symmetrical running.
  • Progress gradually. You won’t go from running a mile to running marathon distances in one week. Building your stamina is a gradual process. Putting your body through too much strain too soon is a perfect recipe for injury. You should increase your mileage no more than 5 to 10 percent each week, so if you run five miles one week, you can run 5.5 miles the next week.
  • Shorten your stride. It’s not something that comes up enough, but shortening your stride as little as 10 percent can reduce your risk of injury and boost your overall running efficiency. Shorter strides lower the impact force on your feet.
  • Rest. Your body needs rest to heal and recover. Rest, and rest often.

  Give Your Feet Some Love

Even with your best injury prevention efforts, you’re still bound to experience at least a little soreness after a run. The best way to ease your tired feet is a little pampering. Soak your feet in a hot bath of peppermint tea or your favorite essential oils. This increases the blood flow to your feet, allowing for speedy recovery and less pain. You can also take the alternate approach and ice your feet. Ice prevents swelling and eases inflammation.

Massage can also work out the kinks in your feet, improve circulation, and relax your body. Not many of us have friends or family members who will willingly rub our feet, but no worries! Giving yourself a massage is as easy as getting a ball. Find a tennis ball and place it under your foot. Roll it along the arch, applying pressure to the places that need it.

Foot stretches and exercises are also a big relief to aches and can help your foot’s flexibility. Exercising your foot is as easy as trying to pick up pencils, socks, towels, and other items using just your toes. Stretch out your plantar fascia—the band of muscle running along the bottom of your foot—by standing on a step with your heels off the edge. Slowly lower your heels and hold for fifteen seconds before rising back up. Repeat as necessary.

Running is a thrilling activity and a great way to get your body moving. You can use your runs as a starting off point for other sports or enjoy it on its own. Maybe you’re inspired enough to tackle a marathon or triathlon. Above all, running just makes you feel great inside and out, so lace up your sneakers and hit the pavement. Good luck, and have fun!

Sources:

–http://sports.yahoo.com/news/running-2012-top-10-health-benefits-running-183200080–spt.html

–http://www.womenshealthmag.com/fitness/health-benefits-of-running

–  http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp#

–http://www.fitbie.com/get-fitter/5-brain-benefits-running

–http://www.runnersworld.com/health/5-ways-running-boosts-brain-power

–http://running.about.com/od/shoesapparelandgear/tp/7-Running-Essentials.htm

–http://www.active.com/running/articles/running-gear-for-beginners-the-essential-helpful-and-fun

–http://www.active.com/running/articles/running-shoe-guide-for-dummies

– http://running.about.com/od/nutritionandhydration/a/runnersdiet.htm

–http://www.runnersworld.com/nutrition-runners/best-foods-runners

–http://www.active.com/running/articles/9-running-injury-prevention-tips

– http://www.runnersworld.com/health/the-10-laws-of-injury-prevention?page=single

–  http://www.fitsugar.com/Tips-Ease-Sore-Runner-Feet-Prevent-Injury-22125091

– http://www.readersdigest.ca/health/home-remedies/6-ways-soothe-foot-pain

Images

–          “Marathon” by Stijlfoto is licensed under CC BY 2.0

–          Nike New Balance from http://www.walkingonacloud.ca

–          “Jogging” by Rodolphe Breard is licensed under CC BY 2.0

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Shoe-Specific Health Risks and Better Ergonomic Alternatives

Your feet are two of the most important parts of your body, containing a quarter of all the bones in your body and giving you proper balance, support, and mobility throughout the day.

However, very few people pay attention to the health of their feet. Considering you spend a majority of your day with your feet making contact with the floor, you shouldn’t take them for granted. Healthy feet make for a healthy body, but feet are susceptible to a host of problems, especially when poorly fitting shoes are a part of the picture. That’s where we come in–Walking on a Cloud provides shoes that maximize the comfort and functionality of your feet and ensure that you don’t associate footwear with “ouch.”

Did you know some shoes actually risk your very health? Talk about stepping on toes! But fear not, for you can still look fashionable without hurting your feet or suffering any long-term consequences. The infographic below shows some common health problems created by different shoe types and some stylish, ergonomic alternatives. Enjoy!

 

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Shoe Collection: Men Versus Women

Walking on a Cloud examines exactly how different men and women are in their shoe buying and ownership habits.  Learn who spends more per pair and in a lifetime.  Also discover how often women and men buy shoes as well as the most popular styles of shows to own.
Check out the infographic below for a breakdown of how much is spent by men and women over the course of a lifetime:wac-men-v-women-2
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Amazing Sales on Select Styles from Naot!

Naot Makes Great Looking Comfort Shoes For Women

Naot footwear is scientifically designed to distribute body weight for the ultimate in walking pleasure. The high-tech, multi-layered insoles provide superb balance and support by allowing Naot shoes to take on the shape of the foot. The cushioned arch supports, and latex padding for shock absorption supply the softest sensations ever experienced in active footwear.The leading comfort footwear retailer Naot has reduced prices for hundreds of fashionable styles featuring unique comfort technologies to make all-day walking look and feel great. Walking On A Cloud is offering all its valuable customers Free Shipping on all Naot orders over $50.  

Naot Sophia Orchid Style # 4441-PA6

 A woman’s feet will stay cool and dry in this shoe and the caoutchouc rubber outsole has

an Active Suspension System inserted in the heel for longer lasting spring in your step. Naot’s anatomic cork & latex footbed is wrapped in a pampering suede, and molds to the shape of the foot with wear. EVA outsole is durable and shock absorbent. 1.5 inch heel. Soft leather uppers with contrast stitching. Cris-cross leather straps, with a hook and loop closure. Walking On A Cloud is giving all its customers a reduced price for Naot Sophia Orchid for this summer. The regular Price is $155.00 and the Sale price is $139.99
Naot Sitar Poppy Style # 35090-047
Naot’s removable, anatomic cork & latex footbed is wrapped in pampering suede and

molds to the shape of the foot with wear. PU outsole is durable and shock absorbent. 1.5 inch heel height.Comfortable slide from Naot. Comfortable leather uppers, with stylish contrast stitching. Two hook & loop straps with rhinestone accent buttons.Walking On A Cloud is giving all its customers a reduced price for Naot Sitar Poppy  for this summer. The regular Price is $170.00 and the Sale price is $129.99

Naot-Emma-Metal Style # 4437-W86
The  Naot Emma Metal will have you walking in comfort and confidence. For tireless

comfort and support while walking. Naot’s anatomic cork & latex footbed for increased support and all day wear. The Elegant EVA outsole is durable and shock absorbent. 1.5 inch heel.The supple leather upper of this women’s open-heel. Comfortable slide from Naot. Leather uppers with rhinestone & rivet accents. Instep strap features an elastic gore for a secure and adjustable fit. Walking On A Cloud is giving all its customers a reduced price for Naot Emma Metal for this summer. The regular Price is $155.00  and the Sale price is $139.00

Naot Cabaret Black Met

Adjustable leather straps for a easy and secure fit. Naot’s removable, anatomic cork & latex footbed molds to the shape of the foot with wear. PU outsole is durable and shock absorbent. 1 1/2 inch heel. Comfortable leather uppers with contrast stiching. Walking On A Cloud is giving all its customers a reduced price for Naot Cabaret Black Met for this summer. The regular Price is $170.00 and the Sale price is $149.99