Imagine sitting at your computer for six to eight hours with your head twisted sideways and your pelvis contorted. If it sounds like a sure-fire way to invite neck and back pain into your life for a long stay, you’re right. But most of us think nothing of lying in those same postures night after night – and we have the chronic aches and pains to prove it.

To find out how your sleep posture may be affecting your body, take a fresh look at the way you usually lie in bed. Whether you sleep on your back, side or curled in a ball, the bottom line is the same: If you want to lose that neck and/or back pain, it’s important to keep your body in alignment while you sleep.

10 tips for improved sleep posture

1. Try using a down pillow – they’re great for molding into the perfect shape for maximum comfort. For a super-cozy effect, lie on your back with your head on the pillow, grab the two bottom corners and pull upward to curve the pillow snugly around your head.
2. For optimal body alignment, sleep on your back with your head straight. It evenly distributes your weight and ensures proper alignment. It also minimizes teeth-grinding.
3. When lying on your back, keep your pillow under your head and neck, not your shoulders. It should fill the space between your neck and the mattress to keep your head in a neutral position. Use a thicker pillow when you lie on your side, so your head isn’t tilted downward. (Sleeping on your side with a too-thin pillow is like holding a phone to your ear with your shoulder for hours on end. Ouch!)
4. If you habitually sleep with your arms under the pillow, your head may need to be higher. Try sleeping with two pillows.
5. If your back aches when you lie on your back, place a pillow, bolster or higher wedge beneath your knees, to flatten out your back.
6. If you sleep on your side, place a pillow between your knees to keep your hips, pelvis and spine aligned, rather than pointing downward.
7. When lying on your side, don’t turn your body so that your top leg crosses over your lower leg – it creates a twist in the lower back and may cause chronic backache.
8. Twisting your shoulder downward as you sleep can cause ongoing neck pain. If you’re a side sleeper, try draping your arm over a pillow to keep your shoulder up and back.
9. Avoid pointing your toes in bed. Loosen the sheets so your toes aren’t pressed downward to avoid getting cramps in your feet – pointing your toes while you sleep can also exacerbate restless leg syndrome.
10. If you wake feeling stiff, stretch before you get up: Bring your knees to your chest, and/or put your legs in the air, and point and flex your feet.

Once you take a good look at how you sleep, you may be amazed at the stress your neck and back are under night after night. Straighten and support your shoulders, back and neck, and you’ll remove the conditions that cause chronic pain and sleep sounder. Your body will thank you.

You love your home, you love your work, and nobody could have better family and friends. Sure, there are some bumps in the road, but you have so much to be grateful for that every day should be a delight. And yet.

Even a life filled with blessings can feel humdrum if you don’t take time to notice what you have and renew your appreciation. Jeffrey Rossman, Ph.D., Life Management Director at Canyon Ranch in Lenox, says this scenario is not uncommon. His advice: “Cultivate an attitude of mindfulness and openhearted curiosity.” You don’t have to travel to the ends of the earth to achieve this, either. “It’s not about seeing new things,” he says, “but seeing through new eyes.”

Ordinary is extraordinary

Seeing the same mountain every day does not make the mountain any less spectacular; you may stop noticing it, though. Jeff says that practicing mindfulness is a powerful way to keep wonder in everyday life. “Living in the present allows for full acceptance and appreciation of each moment,” he says. “We can bring this approach to everything we do, whether it’s in our relationships or at the office or in solitude.”

At Canyon Ranch, Jeff leads mindfulness workshops using the most ordinary of props: a raisin. “I give each person a raisin, and tell them they’re going to have a mindful encounter with that raisin.”

First, Jeff asks them to pay purposeful attention to the raisin, noticing its color, the shine, and its one-of-a-kind ridges and shape. How does it feel in the fingers – sticky, soft, mushy? Feel it against the lips, then the tongue. And, finally, take a bite. See what it tastes like, hear the sound of chewing. Are there personal memories that go along with eating raisins? Now … imagine eating a whole meal that way.

This same technique works in everything you do. If you truly focus on the person you’re with, the garden you’re planting or your morning walk, you can experience all the possible joy in that moment. “It’s living in 3-D,” Jeff says, “but you don’t need the glasses.”

A spot of courage

Jeff points out that it can take courage to break out of the normal routine and try something that might present surprises or challenge. On the other hand, staying safe all the time can turn your comfort zone into a rut.

“The idea is to break through any self-created perimeter,” Jeff says. “This could mean trying something new, or it could be going back to something you loved to do in college. If you played clarinet when you were young, picking up the instrument again brings familiarity and renewed excitement.”

Jeff says that trying something new doesn’t necessarily mean changing what you do, but trying it in a different way. If you’re an artist, you might switch from oils to pastels. A regular hiker? Explore another set of trails – new scenery, same benefit. If you’ve always taken the same classes at your local gym, try something different.

Renewed relationships

The mindfulness that you apply to a raisin or a walk in the woods can enrich your relationships, Jeff says. “You see each other differently when you’re in the moment, not judging the past or worrying about the future. You appreciate each other in new ways.”

Jeff says that couples can choose activities to share mindfully. It might be a quiet dinner, or an outdoor adventure with focused awareness and communication. You can share this mindful attention with anyone who’s important to you and see each other with fresh eyes.

Stages & phases

Some times of life offer themselves as opportunities for change and renewal. When children grow up and leave home, if you change careers, when you retire or go through any major life transition, you can find yourself at a loss for your next step.

“It can seem like you’ve lost your identity,” Jeff says, “but it’s also a chance to reinvent yourself or explore the things you’ve always wanted to.”

Consider professional athletes: If a player gets injured and returns to the sport later, he or she may never reach the same elite level again. And even an athlete without injuries will have a shorter career than people in most professions. This leaves relatively young people without the full-time involvement in the sports they loved – and it gives them plenty of opportunities to explore the areas they’ve set aside.

“Retirement for anyone at any age can be a crucial moment,” Jeff says. “Maybe that person had a great career, but family life has suffered. This can be the time to work on that. Or it’s the chance to do that one thing you’ve always meant to do – sail around the world, audition for community theater or go back to a long-ignored hobby.”

Young children & pets

One of the best ways to get into the present moment is to hang out with masters of mindfulness – little children and pets. If you play with a child, you get a second chance at experiencing a child’s feelings. Pets will also teach you how to enjoy the moment. Have you ever met a dog who worried about the economy?

To see how effective these masters are, just bring a baby or a puppy into the board room and watch the world change.

The world’s new challenge – uni-tasking

In this era of multitasking, people often feel unproductive if they can’t text, talk and change a tire at the same time. It may seem that the more things you do at once, the greater the achievement. The opposite might be true.

Jeff’s suggestions for renewal and appreciation through mindfulness are really about focusing on one thing at a time. How can you really appreciate anything if you’re mind is constantly jumping around and putting thoughts on hold? Being mindful makes life feel fresh every day. Think of it as uni-tasking – focusing on the one thing you’re doing now. Can you do it?

The Elephant & the Rope

Elephants in India are trained not to roam by this simple technique: A stake is planted in the ground and strong rope is tied to one foot. The elephant comes to realize it can only walk in circles as far as that rope reaches. At some point, the rope is removed, yet the elephant stays within that circle. It could move anywhere, if it knew it could.

Luckily, the only rope on our legs is imaginary. Explore!

Good news – holiday desserts can contain good-for-you ingredients and taste sublime without adding unwanted extra inches.

Pastry Supervisor Andrew Ruga, who runs the bake shop at the Double U Café at Canyon Ranch in Tucson, says Canyon Ranch recipes – including pastries – are specially created to taste delectable while containing a minimum of fat and sugar. It’s simply a matter of making replacements, like substituting unhealthy amounts of butter in a cookie recipe with low-fat cream cheese.

Less is more

Subtly reducing portion sizes is another easy way to enjoy delicious holiday desserts with fewer calories. Bake pies in a 7-inch pan instead of a 9-inch one. Make desserts into a feast for the senses by adding a twist of tangy lemon, a seductive swirl of low-fat chocolate sauce or a sprinkling of colorful berries, and serve them in small, attractive dishes to create culinary memories that will last.

“Everyone loves desserts, but none of us likes the spare tire that comes from eating too many of them,” says Andrew. “Producing great-tasting desserts that are good for you allows you to enjoy a little treat without the guilt.”

In fact, adds Chrissy Wellington, M.S., C.N.S., L.D.N., C.P.T, a nutritionist at Canyon Ranch in Lenox, desserts can be good for your health. “Noshing on low-calorie fruit along with your dessert adds sweetness and nourishment.” Better yet, she says, “New research has found that one ounce of 70% cocoa dark chocolate daily can decrease your risk of stroke by 30%. So go ahead and have a little slice of heaven!”

Holidays are on the way – tips for healthy eating:

• Don’t feel you have to say yes to every dessert or beverage offered to you.
• Chew or sip slowly, enjoy the music, laughter and experiences around you.
• Recognize when you’re full.
• Make exercise a  part of your daily routine. If you do overindulge a little, challenge yourself with increased movement the next day.
• Begin each day with a protein-rich breakfast. Eat fiber-rich meals throughout the day.
• Remember holidays are only a few days. Stay within healthy calorie ranges by choosing smaller portions of higher calorie desserts.
• Treat yourself to a taste – moderation is the key to success.

“Food, especially dessert, tends to be the foundation of celebration during the holiday season,” says Chrissy. “You don’t have to deprive yourself during this festive time, but keeping control and a little self-restraint will help you stay ahead of the game.”

What soap is to the body, laughter is to the soul. – Yiddish proverb

Why laugh?

According to Ann Pardo, Director of Life Management at Canyon Ranch in Tucson –

and a very funny lady – the reasons are endless.

To begin with, there are demonstrable physical benefits.

“A good belly laugh immediately recalibrates the body’s CO₂/oxygen balance, strengthens the diaphragm and abdominal muscles, massages the heart and other internal organs and stimulates the cardiovascular system,” says Ann.

The benefits of a laugh-filled life reach much further, of course. A person who sees humor in the absurdity of the world, and who is ready to laugh at his or her own reactivity and mistakes, has a way to reroute anger, reframe fear, and build an escape hatch from stress.

“When I give presentations on laughter, though,” says Ann, “I’m always careful to emphasize that sarcasm is never humor. We are not talking here about biting wit that hurts – we’re talking about good-hearted, generous humor.

“One observation I like is that the best sort of humor is when you wake up and smile because the sun has risen. Genuine humor has a strong component of positive acceptance of the way things are, of letting the bad things roll off you.”

Asian societies widely revere an embodiment of the power of laughter – the Laughing Buddha, known as Budai in China and Hotei in Japan. The fat, broadly smiling Zen monk is appreciated for embodying the principles of tolerance, contentment and lightness of spirit, thus helping bring heaven to earth.

“In the West, we tend to think of holy people as being serious and solemn, but there’s nothing incompatible about enlightenment and a sparkling sense of humor. Anyone who’s ever heard the Dalai Lama speak knows that the spirit of laughter – of self-mockery and even of mischief – is very much alive in him,” says Ann.

“I strongly suggest to guests that they try to laugh from their bellies at least once a day, which requires connecting each day to things that make you laugh.” Among her suggestions:

• Read the comics
• Watch comedies – it doesn’t matter whether they’re sophisticated or dopey, as long as they make you laugh
• Listen when someone tells a joke, and, if you like it, retell it
• Take the time to read the funny emails that your friends circulate
• Visit comedy sites online
• Relish the antics of your pets
• Spend time with small children, who, like animals, are effortlessly funny

Another good strategy is to deliberately seek out the people you know who make you laugh, individuals who see the funny side of things.

“Just a quick exchange with someone who makes you smile can be a healing and refreshing break in the day.”

Joke of the Day:

A man wants to get his dog into a variety show, so he grabs the reluctant theater manager for a quick audition.

“This is a talking dog,” he explains.

“Yeah? Well, show me,” the manager says.

“Okay,” the man says to the dog, “What do you call the thing on top of a house?”

“Roof,” says the dog.

“Right. Now, what’s the opposite of ‘smooth’?”

“Rough,” says the dog.

“Correct again! Now, who’s the greatest baseball player of all time?”

“Ruth,” says the dog.

“Just what I thought,” says the manager. “That dog is just barking.” He walks off in disgust.

The dog turns anxiously to the man and asks, “Should I have said ‘DiMaggio’?”

Are you planning the vacation of a lifetime? Maybe you’re gearing up for yet another business trip or packing gifts for a visit with relatives. Whatever the destination, if you’re feeling fit and healthy, you may be concerned about losing ground or getting sick on the along the way. So, how can you stay healthy while traveling?

Bettye Allis, regional sales manager and former fitness instructor at Canyon Ranch in Tucson, is an avid traveler and fitness enthusiast. She’s developed some techniques for herself that help you stay on a healthy track from the moment you leave home.

“I want to hold my own while traveling,” says Bettye. “My goal is to maintain my health and fitness on the road, so that I can get right back into my regular fitness routine when I get home.”

In the air

Because most travelers fly, Bettye suggests a number of pre-travel preparations to keep you feeling great during and after the flight.

• Make a small travel kit to go in your carry-on bag. Take hydrating spray for your face and hair, a hand sanitizer, eye drops if dry eyes bother you.
• Fill your water bottle with green tea.
• Take an over-the-counter cold prevention product or similar megavitamins designed to help ward off infection from the dry, re-circulated air in planes.
• Pack your own food, making sure to include the same fresh whole grains, fruits and vegetables that regularly keep you healthy. Airline and airport food are notoriously poor candidates for good nutrition.
• Drink lots of water as you fly.
• Get up and walk the aisle, do simple stretches.
• Avoid alcohol.

On the ground

Your next best friend is a pedometer. Especially when you’re on the road, you can strive for 10,000 daily steps. So strap it on before you go.

“Never sit in the airport,” says Bettye. “Walk between planes!”

If you’re dressed for business travel, change into a comfortable pair of walking shoes, grab your rolling carry-on and keep moving. Remember that you’ll be sitting again for hours in the air.
Away from home

Once at your destination, health and fitness can still figure into your routine. Bettye suggests planning your activity route to include lots of walking. Book your hotel in a safe part of the city, perhaps near a park or fitness facility. If you rent a car, park at a distance from your destination and enjoy the walk. Keeping aware of your surroundings, you can also walk to appointments, take the stairs instead of the elevator, and make good use of the fitness facilities and swimming pools available at most hotels.

Better yet, if you travel frequently to the same destinations, make friends there and plan ahead to exercise with them during your stay.

If you prefer to exercise in your room, Bettye suggests that you travel with a yoga or Pilates mat, your favorite exercise video or DVD, or an exercise tube – a stretchy rope used for resistance training. Another often-overlooked tool is your laptop computer, a convenient substitute for free weights.

If you’re coming to the Ranch in Tucson, Bettye urges you to attend Michael Hewett’s 8-minute workout class. Easily memorized, “you’ll learn the ideal exercise routine for busy travelers.”
Food for thought & fitness

What about eating out? Be aware of the foods you eat and work a little harder to maintain a healthy diet. Order whole grains whenever possible, and take your own low-calorie salad dressings in little packets. Ask for sauces on the side and use sparingly. Select dishes cooked with olive oil instead of butter.

“And you can ask to have your order split, with half of the meal boxed up in advance,” says Bettye.

This keeps your portions manageable.

Bettye also carries a little journal to record the number of servings of fruits, vegetables and proteins she eats every day, along with the final number of steps on the pedometer. That information tells her whether to take a walk after dinner, how vigorously to exercise, or how to adjust her diet and activities for the following day.

Plan for everything
Beyond staying fit, think ahead in the event of illness or injury away from home.

“Come prepared,” says Bettye.

Don’t pack medications. Carry them with you, along with your normal vitamins, allergy remedies, first aid items, copies of prescriptions (including eyeglass prescription) copies of credit cards, insurance card and drivers license. Program your doctor’s number into your telephone, and call if you become ill.

“And as obvious as it sounds, take the right shoes,” she says.

Foot fatigue or injury can curtail all of your best fitness intentions on the road.

According to Bettye, “none of us really has an excuse.”

Whether you’re winging your way to an exotic New Year’s Eve in Venice, a hometown holiday reunion or another business convention, you can feel just as good when you return to your doorstep as you did on the way to the airport. Maybe even better.

When winter winds chill, or summer sun scorches, lips can begin to dry and chap. The skin on your lips is thin, and with no oil glands to help lubricate them, they need protection.

Both heat and cold can contribute to drying – but don’t wait for extremes of temperature, to give your lips the TLC they crave, says Jeannie Reilly-Ortega, Salon manager at Canyon Ranch in Lenox. When year-round lip care becomes a habit, your lips always look luscious, and chapping is nothing but a painful memory.

Sun, wind and forced hot-air heating all contribute to drying lips, so be sure to drink plenty of water – six to eight glasses a day – in winter as well as summer.

“People tend to forget about their lips until they hurt,” says Jeannie. Habits to avoid for happier lips include licking your lips, biting off dead skin and smoking. Protection is quick and easy, but for maximum results, select the best product for your needs:

Lip balm: Hydrates your lips but does not provide protection against the drying effects of wind and cold. Help heal chapped lips by applying lip balm just before bed. Remember to include the corners of your mouth and the area around your lips. “Be cautious of medicated lip balms,” says Jeannie. “Some ingredients, like eucalyptus, may irritate your lips if they’re already chapped, cracked and overly dry.” Use a product containing SPF to avoid sunburn.

Chap stick: Protects, but doesn’t hydrate. A waxy base forms a protective layer on your lips. If your lips are dry, apply lip balm and top with a layer of chap stick. When you’re skiing or enjoying a winter hike, remember to reapply chap stick every hour.

Lipstick: “Avoid long-wear lipstick; it’s very drying,” says Jeannie. “If you have trouble keeping lipstick on, try outlining your lips and then filling them in with a lip pencil – then apply lipstick on top. The lipstick will cling and stay on longer.” A combination lipstick/lip balm with SPF is a good choice, she says. If you use a lip plumper, select products containing natural ingredients, which are less likely to cause irritation. “If you are well-hydrated, your lips will look plump anyway.”

Simplify lip care by keeping lip products readily accessible. Buy a handful of lip balm and chap sticks and stow them in strategic spots: on the vanity next to your toothbrush, in the glove compartment of your car and the pocket of your favorite coat or jacket.

“Drying is aging to your lips, just like smoking,” says Jeannie. “When your skin is dry, fine lines become more visible – but well-cared-for lips look youthful and feel soft and supple.”

Do you procrastinate? Congratulations – you’re human.

What are you putting off? Did you make that doctor’s appointment? Write that paper? File your photos? “Saying ‘I’m a procrastinator’ is like saying, ‘I breathe,’” says Life Management expert Robert Rhode, Ph.D., Canyon Ranch in Tucson. Around 90 percent of us procrastinate on a fairly regular basis, he says.

Writings as far back as 3,000 B.C. bemoan procrastination. But take heart: “Procrastination doesn’t create as many problems as most people think,” says Rhode. In fact, “Procrastination accounts for only three percent of decreased performance.”

You complete required tasks eventually, but getting there can be agony. Procrastination drags behind it a slew of unwanted penalties. Back-burnering tedious jobs brings short-term relief, but anxiety over a looming task can be more stressful than actually working on it. In the meantime, you decide to play just one more game of online Boggle.

Why do we procrastinate?

Procrastination, notes some unknown sage, is usually harmful, sometimes harmless, and seldom helpful. This is common wisdom, so why do we do it?

• The task seems too big: You’re overwhelmed before you begin.
• Too many distractions: The neighbor’s dog is yapping; the refrigerator’s tempting; the kids need attention.
• Poor organization: There’s never enough time. You have several tasks and complete none of them.
• Perfectionism/unfounded fear of the future: You know the result you want, but you avoid starting in case you can’t produce. Only seven percent of procrastinators report this problem, says Rhode, but if you’re among them, it could be blocking your path to success.
• Rewards are too distant or too small. You intend to write that novel or redecorate the house, but shrink from the sustained effort and uncertain results.
• Self-handicapping: You drop obstacles in your own path that stop you from achieving goals. That way you avoid risk and can’t be blamed if you fail.

Why wait? You can change

When you procrastinate, you invite stress into your life. Even worse, you miss out on solid rewards you could be enjoying already. But how to get started?

You can train yourself not to procrastinate, says Rhode. “The key is to think of procrastination as a behavior, not as a personality trait.” You’re pretty much stuck with your personality, he says, but behaviors can be changed.

It takes self-control to dust things off and begin that long-shelved task; everyday frustrations can be more draining than we realize. “Respect self-control as a limited resource,” Rhode says. If you leave unwelcome tasks till late afternoon, your self-control dial may already be pointing to ‘empty.’ When you’re tired or over-stressed, you’re more likely to break your resolve, procrastinate, or lose your temper. Exercising self-discipline is like using a muscle; after so much “heavy lifting,” you’ve physically had enough. Tackle important tasks while you’re fresh and energetic.

Where did the time go?

Allow enough time. “Often, people vastly underestimate the requirements for things to go smoothly,” Rhode says. Plan for the reality that “technology, coordination, and traffic take more time than you think,” he says. Start early on that presentation. Then, when your computer freezes, the copy center changes its hours, and your freeway exit is closed for construction, you’ll still have time in hand.

Do it gradually

Lengthy, self-imposed tasks – like that memoir you mean to write – are especially intimidating. The bigger the challenge, the more you procrastinate. The secret to success? Make the task simpler and more pleasant:

Break down the task into manageable parts: “Set a goal that’s achievable, about which you can feel good,” says Rhode. “Now we’re rolling.”

If you’re decorating, decide to paint just one item per day – maybe the trim, or a dresser. For that long writing project, promise yourself you’ll write one paragraph every day. It’s not scary, and you’ll be surprised how they mount up.

Make use of rewards: Pair the task with something pleasant. When you’re done, you get to play your favorite computer game, have a favorite meal, or curl up with a great book. Do the same tomorrow.

Remove distractions. If you can see it, you’re more likely to cave. Psychologists say we munch candy at twice the rate if it’s in front of us. Put the same candy in a closed container four feet away, and it’s half as tempting. Likewise, remove “time-waster” icons from your desktop, and turn off the ringer on your phone.

Don’t delay – this is the perfect time to start moving toward less stressful behavior. Just rearrange your schedule a little and be kind to yourself. There’s a world of opportunity waiting for you. Don’t let procrastination stand in your way.

Any treadmill work is excellent for cardiovascular fitness – but if your aim is to make your feet fleet and improve your running speed, adding some new twists to your treadmill workout can soon help you pick up the pace.

Speed is dictated by three factors, says Canyon Ranch in Tucson exercise physiologist Eric Alikpala: “Endurance, cardiovascular fitness and efficiency.” By focusing on these three aspects when you hit the gym, you’ll soon shave minutes off your time, he says.

If you run at your usual pace for 30 minutes or so, you’re bound to get faster, right? “Not necessarily,” says Eric.

Increase your endurance by adding 10-15% to your workout time per week. To increase your speed, you need to challenge your body and build up your cardiovascular fitness. “By overloading your system a little beyond comfort level, your body will adapt.”

Mix it up a little
Adding intervals of walking may sound like slacking off, but it can result in a workout that’s more challenging – and you’ll improve your speed and fitness in the process. Here’s how it might work:

Let’s say your current steady speed is 5 miles per hour. Run three miles and you  may feel exhausted, but you’re no faster than when you started. And it’s pretty boring, too.

Intervals allow your body time to recover, and your “fast” running lasts only one minute to start – a far easier goal than a long, grueling haul. Try increasing your speed or duration every few intervals. For just one minute, you may be able to maintain 7 miles per hour. With a few minutes to recover afterward (you can walk), it’s more than doable – and at the end of your workout, that 5 miles per hour feels positively leisurely. Keeping track of your intervals holds treadmill boredom at bay, and you’ll boost your cardio fitness – and your speed – at the same time.

Also, try “jog/run” intervals. After warming up, start by jogging your normal pace for 4½ minutes, then running slightly faster than usual for 30 seconds. Each week, increase the time you run faster by 30 seconds more and decrease the time interval at your usual pace by 30 seconds. Soon your entire run will be faster.

Improve your technique
Your speed is determined by the length of your stride. If you want to get your body working optimally, aim for 90 strides per minute, no matter what your speed, says Eric. “Biomechanically, it’s been found to be the most efficient rate for runners of any ability and pace.” One stride means both feet have landed once – so count only when either your right or your left foot hits the ground. “It’s the same as when you’re bicycling,” he says. “One time around the pedal crank with your foot equals one revolution, and cyclists aim for 90 revolutions per minute.”

Those running intervals become a cinch if your mind’s occupied in counting from one to 90 – even when you pick up the pace a little. And running occasional faster intervals helps to override the speed limit your mind subconsciously sets as you fall into your usual pace for that daily jog. “It’s like changing gears,” says Eric.

It’s important to maintain good running form at all times. “Only run fast as long as you can run well. If you can’t run without holding on to the treadmill, you’re going too fast. You lose form if you run to exhaustion, and risk injury.”

For treadmill workouts, vary the incline level. A one to two percent setting is equivalent to running on flat ground. When running outside, maintain 90 strides per minute and vary your stride length to adapt to changes in terrain.

Whether on the treadmill or outside, you’ll run faster if you move efficiently:

• Maintain a neutral head position, with shoulders relaxed.
• Keep your body tall and straight, without crouching.
• Keep your arms swinging straight ahead, not moving from side to side.
• Don’t overstride: Make sure your feet land directly beneath you. If your foot lands ahead of you it acts as a brake, decreasing energy efficiency.

You’ve probably resolved hundreds of times to exercise more and to use less gas driving around town. Ed Berkeley, Biking Department Coordinator at Canyon Ranch in Tucson, has some advice that might help you simplify your life and feel your best, too: Bike more.

Berkeley has been commuting from his home six miles away to work on his bike for all 20 years he has worked in the Biking Department at Canyon Ranch in Tucson. “It’s part of my lifestyle,” Berkeley says. “I like to do it. I like that I feel calm and awake when I get to work – not stressed out from morning traffic.”

For some, it’s daunting to think about transitioning into a biking routine, but Berkeley offers some tips to get you ready to cruise on two wheels.

Choosing a bike

1. Make sure you’re comfortable on your bike. It’s not necessary to have a light, speedy bike for street riding, Berkeley says, so choose one that feels right.
2. Look for rugged tires if your route requires riding on bad roads, gravel or rough trails.
3. Wider tires are more forgiving of mistakes and can make new riders feel safer.
4. A “hybrid” bike, containing some elements of mountain bikes and some of road bikes, is good for commuting. Hybrid tires are wider than racing tires, but not as thick as mountain bike tires.

Have a plan

1. Berkeley says it’s important to learn your route before you hit the road on your bike.
2. Drive your route in your car first – look for back roads and alternate paths to find the safest way to get to where you’re going.
3. Get your routine down. Practice it on your bike over the weekend when traffic is lighter and you have time to explore.
4. Give yourself extra time in the morning.

Think safety

1. Wear a helmet! Make sure it fits correctly; it should sit about an inch above the eyebrows and shouldn’t tip back on your head.
2. Be visible. Drivers may be distracted by texting or talking on their cell phones, adjusting the radio, etc. Make yourself obvious by wearing bright-colored clothing and using bike lights at night.
3. Practice “vehicular cycling” – ride as if you were a car. Take up as much room as a car would on the road. “Don’t shrink up,” says Berkeley, “people won’t see you.”

Be smart

1. Ride in comfort. Wear gloves, especially if it’s cold, and wear appropriate shoes – not those fancy leather ones that you wear to work.
2. Sweaty? Drive your car to work on Monday and bring changes of clothes for the work week (and don’t forget deodorant).
3. Check if your workplace provides showers or locker rooms for staff.
4. Let your employer know you’re riding to work – some business, counties and cities reward staff who bike to work.

Take care of your bike

1. Take your bike in for a tune-up at least once a year.
2. Keep the chain lubricated and replace it every year or two, especially in wet conditions.
3. If you’re enthusiastic about biking, many cities offer classes on bike safety or mechanics. Visit bikeleague.org to find resources in your area.

So many reasons to ride

Whether you want to save gas money, get in shape, acquaint yourself with your neighborhood or reduce your carbon footprint, there’s always a good reason to hop on a bicycle.

“Even if you can bike to work just two or three times a week, it still helps,” says Berkeley. “You’re exercising, saving money and helping the environment.”

So, grab your helmet and hit the road – it’ll be good for your health, your budget and the world.

For every gym rat or devout jogger you see, there are probably three or four other people who think “exercise” sounds as much fun as a day in the dentist’s chair. Many of us, thanks to our stress-filled lives, have become reluctant couch potatoes: We want to improve our health, but conventional forms of exercise just don’t look appealing — especially after a long day at work.

Fortunately, even if the thought of exercise leaves you bored or reluctant, there are still ways to get fit. Many hobbies, home projects and fun pastimes have surprising health benefits. If you make time in your schedule for these activities, you’ll find yourself feeling healthier and happier, without ever having to hit the gym.

Gardening. Get your green thumb ready; gardening is an activity that benefits mind, body, and environment. While it may not look strenuous, the actions you perform while gardening (weeding, digging, mowing, or chopping, for example) work all the major muscle groups. Your get a workout with stretching, repetition, posture, movement, and even some weight lifting — all basic components of a rounded workout. You can burn as many calories while gardening as you would by taking a leisurely walk or bike ride, playing a round of golf, or even (depending on intensity) in certain organized sports.

“Weeding and gardening is something I enjoy, and it’s definitely active,” says Judi Edelen, an advanced fitness specialist at Canyon Ranch in Tucson. “I’ve gotten sore and broken a sweat many a time. It also calms me. I get into a rhythm when I’m weeding, digging and planting.” In fact, the calming effect a garden is supported by science. A study in environmental psychology shows that gardening lowers both blood pressure and stress, and may even inspire a meditative state in our brains as our senses are energized.

Other aspects of gardening are also beneficial. Working out in the sun will provide your body with necessary vitamin D. And if you decide to grow produce in your garden, you’ll receive nutritional benefits as well. “It feels fabulous to see what you’ve planted begin to grow — and if you grow your own vegetables, you won’t believe the flavors,” says Edelen. “I grew lettuce on my deck one year. I had no idea lettuce had flavor; I thought it was just a crunchy thing. I was wrong. When it’s fresh, it has an amazing flavor.” Not only will you become fitter from weeding between those vegetable plants, you’ll also have delicious food on the table as a reward for your hard work.

Gardening, like any exercise, requires preparation. Find out which types of plants grow  well in your climate; have all the proper tools and equipment on hand; and be sure to protect yourselves from the elements (for example, sunscreen and a hat to prevent sun damage). If you have joint or back problems, you can consult a physician to determine which gardening activities would be best for you. Oh, and don’t forget to stop and smell your roses!

Home improvements. Houses always seem to need attention, don’t they? Instead of bemoaning the fact, look at it as a way to burn calories. Both indoor and outdoor tasks can provide a workout, which means “home improvement” exercises can last the year-round.

Like gardening, housework can improve your muscle mass, balance, and coordination, as well as give you practice in stretching and weightlifting. Painting the house, whether indoors or out, can actually give you a workout in all those areas. In fact, painting burns an estimated 250 calories per hour. Other tasks can be even more beneficial. For example, if you want to lay down new carpet in your living room (which would usually involve moving furniture), you may burn as many as 400 calories an hour. In the great outdoors, you can chop wood, mow the lawn, or even clean out storm gutters to burn hundreds of calories an hour.

If your own home doesn’t require much attention, you can always look for ways to help someone else with a house in need. That way, you’re not only getting a “home improvement workout,” but you’re doing a good turn for someone. See if any of your sick or elderly neighbors need their storm windows put up, or if your buddy down the street needs help on a landscaping project. To find out about other opportunities, call local charitable organizations. Or contact Habitat for Humanity (http://www.habitat.org) to see if there’s a home-building project in your area. You’ll be improving your health and the lives of others.

Following the pitter-patter of little feet. As any parent can tell you, keeping up with children is quite a workout. So why not join in the fun? Instead of just watching kids play, try diving into their action. Run around the park, take a role in their play-acting, throw a ball back and forth, swing as high as you can on the swings — there are endless ways to play, so long as you remember that having fun and bonding with your children (or grandchildren) is the primary objective.

Edelen suggests checking your community for play opportunities. “If you’re a new mom, you might find a Moms & Babies event, stroller walks, or something similar in your area. Check with the local parks departments, town newspapers and activity boards for ways to connect with other new parents and lose your babyfat.”

By playing with children on their terms, you also set an excellent example for them. They learn that entertainment doesn’t just come from a TV or computer screen, and that there is fun and fulfillment in moving their bodies.

Pet projects. Caring for a pet offers endless physical and emotional benefits — and the playtime opportunities are plentiful. Long walks with your dog can be both invigorating and relaxing — all while getting a good workout with your best pal. A 45-minute walk at least three times a week will do wonders for your heart — and your dog’s.

Have fun! You don’t need to push yourself into an exercise program you hate. How about a playing with friends? A friendly game of volleyball, tennis, badminton or basketball can be great fun and a terrific workout (regular training will improve performance and safety, of course). Or jump in the pool for an hour – whether you’re swimming around or playing water polo, you’re getting exercise and having a ball. Remember, laughter is good for you, too, while you’re exercising or any other time at all.

So, instead of pulling on those sweatpants and heading out for a workout you dread, think of all the pleasant alternatives for staying in shape. You’ll never regret getting fit and feeling great!