“Running” is often done to improve health and diet. But I’m too busy to take time, I’m embarrassed and I don’t want people to see me … Isn’t that why you’re a three-day priest? Even such a person is okay at night and early in the morning! We have summarized the appeal, precautions, and countermeasures for “night / early morning running”.
Enjoy running at night and early in the morning
Running is said to have various health effects. But I think there are many people who get late after work or don’t get into the habit. I will summarize the attractiveness of running at night and early morning, which is easy for such people to adopt, as well as precautions and countermeasures.
The effect and charm of running
First, let’s take a look at the effects and appeal of running, regardless of the time of day. As an exercise habit and as a hobby, there are various effects and charms.
Suitable for diet
Maybe there are many people who want to start running for a diet. Aerobic exercise is essential for building a slim and healthy body. Aerobic exercise has the nice effect of “breaking down fat.” Swimming and aerobics are also effective, but running that anyone can easily do is steadfastly popular. Also, by building muscle, you can increase basal metabolism and build a body that is easy to lose weight.
Healthy body building and exercise habits
Exercise habits have the effect of reducing or improving the risk of lifestyle-related diseases. Applying moderate stimulation to bones and muscles also has the effect of reducing the risk of weakening of the legs in the future.
Stress relief / mental stability
Running is also effective in relieving stress and stabilizing your mental health. It is said that there are many things in common with zazen, and it is said that it has the effect of stabilizing the mind by continuing to move silently with the same rhythm. By sweating, you can expect stress relief and detoxification effects. It also has the effect of improving blood circulation and refreshing the head, and many talented business owners enjoy running.
The appeal of running at night and early in the morning
Many people think “I want to start running!”, But I think there are many people who are late due to work and have difficulty running during the day. Let’s take a look at the charm of night runs and early morning runs that are easy for such people to work on.
① There is little traffic
It is a time zone when it is easy to run at night and early morning when there is little traffic. You can run in front of the station or in the downtown area where you can’t usually run because there are a lot of people. Please try to develop a new course.
1. You can speed up
In the outer run, the road may be blocked by pedestrians and bicycles, and you may not be able to run as you wish. If you run at night or in the early morning, there is less traffic, so you can run at high speed. The tension rises in the extraordinary feeling, and unexpected time may come out.
2. Do not inhale exhaust gas
Exhaust gas from a car that you really care about when you run outside. If you run at night or in the early morning, there is less traffic, so you don’t have to breathe much exhaust gas even if you drive along the main road. If you’re on the same road during the day, you’ll be amazed at how comfortable it is.
3. Not embarrassed
Especially those who are just starting to run or those who are on a diet may find it difficult to run because they are concerned about their eyes. If it’s a night run or an early morning run, it’s dimly lit so it doesn’t stand out, and there’s no one around so you can run comfortably. Please wear your favorite clothing and run as hard as you can.
② You can see a new appearance of a familiar place
Just by changing the time zone, the familiar town will look completely different. Let’s run in the middle of the night and early morning when the shops are rarely open and the trains and buses are not moving. There may be new discoveries.
1. A town with nobody
Even in places that are usually crowded with people, the time when the train is not moving is often quiet. It feels good to run through a quiet town where you can only hear your own footsteps. Humans are inactive, but nocturnal animals are so active that we often see cats holding their prey during night runs.
2. Beautiful natural phenomenon
In the early morning run, you can see the rising sun, and in the winter you can run while stepping on the frost pillars. In summer, you may be able to witness the moment of emergence of cicadas. One of the attractions of night orchids and early morning orchids is that you can encounter beautiful natural phenomena.
③ Easy to become a habit
Because it’s easy to get started, running is one of the top “hobbies that end with a three-day shaved head.” I think the most common reasons for quitting are “because I’m busy” and “because I couldn’t make time”. Even busy people can easily make time at night and early morning. Once you get into the habit of running at night and running early in the morning, you can continue for a long time.
④ Measures against heat stroke in summer
It’s hard to get into exercise habits because it’s hot. But the heat of summer in recent years is at the murder level. I am not very able to exercise during the day. The temperature is lower at night and early in the morning than during the day, making it suitable as a measure against heat stroke in the summer.
Precautions for running at night and early in the morning
There are many good things in the night run and early morning run, but not all good things. Here are some things to keep in mind when there is little traffic.
There is little traffic at night and early in the morning, and runners and cars are often speeding up. Because it is dark, the outlook is poor and it tends to lead to an accident. Be sure to take measures against accidents, such as wearing highly visible clothing and lights.
Suspicious person / crime
Even in Japan, which is relatively safe, news of suspicious people and molesters is constant. Women in particular need to take good security measures. Men should not be alert. In some cases, runners get drunk or get a job.
Injury / poor physical condition
You may get sprained by a step on a dark road, or you may have heat stroke or hypothermia. Running, an outdoor sport, inevitably risks injury and illness, but you can’t seek help on almost uncrowded roads. Be sure to take measures to prevent accidents and carry a means of communication with you when you run.
Be careful of “Hunting the wall” especially in the morning run!
Sudden hypoglycemic condition “hanger knock” that occurs during long hours of exercise such as running. It is a so-called “out of gas”, and the symptoms include intense hunger, light-headedness, cold sweat, and numbness in the limbs. In the worst case, it will lead to death. Especially in the morning run, if you start running with insufficient energy immediately after waking up, the risk of hitting the wall increases, so be careful. It also tends to dehydrate.
Measures for running at night and early in the morning
Although there are many good points, it is a dangerous night run and early morning run. Next, let’s see the countermeasures.
Run with multiple people
Running with family and friends will eliminate the “no traffic” disadvantage. It will prevent crime, and if there are multiple people, it will be easily recognized by cars and bicycles, so it will also prevent accidents. You can help each other even if you get injured or feel sick on the way.
Carry what to prepare
I think there are many people who “have nothing when they run”. It doesn’t matter during the day, but it’s important to be prepared for night and early morning runs when there isn’t much traffic and you can’t ask for help when something goes wrong. Smartphones, coins and lights are must-have items.
Choosing a course that will be an accident prevention / crime prevention measure
Choosing a course is also important for accident prevention and crime prevention measures. Especially in dark hours, it may not be enough to just say “choose a course with lots of street lights”.
OK example of course setting
- A course with a good view with wide sidewalks such as along national roads
- A course with multiple stores that are open late at night, such as convenience stores
Choose a course that has a way to detect danger early and a place to escape if something goes wrong. If you have a problem, it is recommended to set the course based on the “road that the bus goes through”. There are many convenience stores because it is expected to be crowded, and there are many sidewalks where you can get on and off from the bus with peace of mind
Course setting NG example
- Course through residential areas and large parks with poor visibility
- Course without street lights such as riverbed
- A course where there is no escape when something happens even if there are many street lights, such as on a big bridge
The riverbed is the best running course during bright hours, but you should avoid dark hours as there are no street lights and no traffic in large rivers. Choose a course that has a certain amount of publicity and escape. Also, avoid using earphones.
Wear wear and lights with excellent visibility
Choose bright clothing such as white or fluorescent to prevent accidents, especially when driving on dark roads. It is also recommended to wear shining goods such as LED lights. Women should avoid pink and wear monotone, fluorescent blue, fluorescent green and other colored clothing. From a distance, it becomes difficult to distinguish from a woman, which is a security measure. It is also effective to hide your hair with a cap.
Be careful about your diet
Run at night before dinner, or wait at least an hour and a half after dinner. During running, blood concentrates on the muscles, weakening the gastrointestinal function and leading to indigestion.
Early morning run
Before you run, replenish with 1-2 glasses of water and digestible ingredients such as bananas and jellies. You can prevent hitting the wall (hypoglycemia during exercise). Goods such as energy gel and running yokan are also on sale.
Introducing goods that make night and early morning running safe and comfortable
Night runs and early morning runs with various risks. There are many accident prevention and crime prevention goods that reduce risk and useful goods that you can enjoy more. Here are some recommended goods.
Pouch and bag for smartphones
A must-have item for running at night and early in the morning, a smartphone. It is a way to call for help in case of emergency, and if you register e-commerce, you can shop at convenience stores and vending machines that support e-commerce. But the difficulty is that it is “heavy”. If you want to put it in your jersey pocket, it will shake, pop out of your pocket, or slip down with your jersey. Introducing goods that solve such “trouble”.
Recommended running pouch
A running pouch is one of the goods that you can bring with you. If you want to wear a pouch, the belt type is recommended. It feels like you’re wearing a belt on your clothes, and you don’t feel like you’re wearing it. If you are close to the center line of your body, you can run comfortably because it does not shake easily even if you put a slightly heavy object such as a smartphone.
It may be stored in clothing
If you don’t like the pouch getting stuffy, running pants with pockets between your hips and hips are a good choice. In this position, even if it is a little heavy, it will not shake easily and you will not be bothered. Some have a small coin pocket. You don’t have to worry about the coins jarring.
Useful apps while running
There are many smartphone apps that make running fun and comfortable. However, please do not wear earphones when running at night or early in the morning to prevent accidents and crime prevention.
Sports maker Nike’s running app “NRC”. You can use it for free, and you can record the mileage, route, time, etc. If you keep a record of the route, you can prove your innocence even when you get a job during a midnight run. There are other similar apps, but the recommended point of NRC is that it has a time reading function every 1km. In addition to being useful for pacing, it also has some crime prevention effects such as restraining suspicious people who dislike popularity.
With the Coca-Cola app, you can shop at compatible vending machines without cash by registering your credit card. Moreover, it is a nice system that you can get “stamps” in the app by walking and running a certain target number of steps, and you can get a drink ticket for free when a certain amount of stamps are accumulated. This is a must-have app for runners.
Highly visible clothing and lights
White or fluorescent clothing is recommended because it has good visibility even at night. Many sports brand clothing has a reflector design, but if you run at night or early in the morning, you should carry shining goods such as LED lights in addition to that. Wearing a light that stands out even from a distance will prevent rear-end collisions with cars and bicycles. Introducing recommended goods.
Recommended outfits for running wear (men’s)
It is a whitish and cool outfit overall. Caps and sunglasses are also recommended running goods. Caps and sunglasses at night? You might think, but the cap acts as a sweat stop. The sunglasses shown in this outfit are for daytime use, but the nighttime running sunglasses protect your eyes from the glare of the headlights of oncoming vehicles, so they are recommended in areas with plenty of street lights.
Recommended outfits for running wear (ladies)
Simple and cute, but with monotone colors to reduce femininity. It is a nice outfit that is hard to be noticed by suspicious people and has a crime prevention effect. It is also a safe point to have a large reflective material on the chest. It will prevent accidents.
Recommended run marker
Shining wristband, run marker. In addition to reflecting on the lights of cars, it also shines with a built-in rechargeable LED light. There are plenty of colors to choose from, which makes it fun to choose.
Recommended LED lights
Clip light is recommended for those who do not like the feel of wrapping around the arm or ankle of the run marker. It can be attached to a pocket or pouch. It’s waterproof so you don’t have to worry if you get sweaty. You can charge it by connecting it to USB.
Use a running machine instead of an extra edition / outer run
Outside runs are not the only option. If you’re still worried about all the measures, you can use a 24-hour gym treadmill. Although it is inferior to the outside run in terms of freshness and the feeling of running, there is no further measure in terms of accident prevention and crime prevention. Since it is in an air-conditioned gym, there is no need to worry about heat stroke or hypothermia, and even if you suddenly get injured or sick, you will always have an AED nearby.
While there are great advantages due to the low traffic and low temperature, there are many points to watch out for in the late-night and early-morning runs. Please take proper measures and enjoy running safely.
What You Need To Know About Hair Loss & It’s Causes
Talk to any woman over the age of 30 and you’re likely to hear about hair loss. In fact, it’s one of the most common issues that women deal with. And while there are many causes, not all of them are clear-cut. In this blog post, we will explore some of the most common causes of hair loss and how you can best combat them. Hair Loss After COVID. We will also provide tips on how to identify and treat scalp problems like dandruff and psoriasis, which can cause hair loss in their own right.
The Top Three Causes of Hair Loss
Hair loss can be caused by a wide variety of factors, but the top three most common are: genetics, hormones, and environmental factors. Genetics account for up to 80 percent of hair loss, while hormones like testosterone and estrogen play a role in around 30 to 50 percent of cases. Environmental factors, such as exposure to chemicals and weather conditions, can cause hair loss in about 10 to 15 percent of people.
What You Can Do About It
If you’re experiencing hair loss, there are a few things you can do to help restore your scalp’s health. Here are a few tips:
1. Cut down on stress: Levels of cortisol, the “stress hormone,” can lead to thinning hair. So try to reduce your levels of stress in your life by relaxing and taking breaks often.
2. Get enough protein: Protein helps maintain hair quality and growth, so make sure to eat plenty of it every day. Good sources include meat, fish, eggs, nuts and seeds.
3.Avoid harmful chemicals: Chemicals that can damage hair include dyes, hair straighteners, harsh soaps and lotions, and products containing silicone or mineral oil. Try to avoid using these types of products as much as possible if you want healthy hair.
4. Eat healthy foods: Eating a balanced diet that includes lots of fruits and vegetables will help keep your scalp healthy overall. Also be sure to include some good sources of omega-3 fatty acids like salmon or Omega-3 fortified eggs in your diet.
How To Stop Hair Loss Quickly
If you are experiencing hair loss, there are a few things you can do to help stop the problem. Hair loss is common and can be caused by many different things, but it is usually due to a combination of genetic and environmental factors. If you have lost a lot of hair in a short period of time, it may be due to an illness or another condition. However, most hair loss is simply natural aging. The good news is that there are ways to stop hair loss and improve your chances of regaining your hair.
One of the first steps you should take is to see your doctor. If you think that you may have an illness causing your hair loss, your doctor will perform a thorough examination and may recommend tests to determine the cause. If you do not have any obvious causes for your hair loss, however, there are some simple things that you can do to speed up the process and prevent further damage.
Eat a healthy diet: Make sure that you are eating foods that will help promote healthy hair growth. Foods that contain nutrients like zinc, iron and vitamins B6 and B12 will help keep your hair follicles functioning properly and increase your odds of regaining lost hair.
Consume plenty of water: Drink plenty of water every day to stay hydrated and help protect against scalp dehydration which can lead tohair loss.
Avoid using harsh chemicals on your scalp: Harsh chemicals can irritate the skin on the scalp and
Hair loss is a common issue, and there are many possible causes. If you’re struggling with hair loss, it’s important to know as much about it as possible so that you can start to make some progress. In this article, we’ll discuss some of the most common causes of hair loss and how you can start to address them. We hope that this information will help you get on the path to restoring your hair health.
The Importance of Physiotherapy: An Overview
Physiotherapy is a vital form of healthcare that can help to improve the quality of life for those suffering from pain, injuries, and chronic conditions. Some may ask physiotherapy singapore cost, but other than just a way to reduce pain or aid in rehabilitation following an injury, physiotherapy can actually play a role in all three stages of healing: prevention, treatment, and recovery. By improving strength, flexibility, and range of motion, physiotherapy or a sports injury clinic singapore can help to prevent injuries from occurring in the first place.
The importance of physiotherapy in reducing pain and improving function
Physiotherapy is an important form of treatment for those who are suffering from pain and impaired function as a result of injury or chronic illness. By improving strength, flexibility, and range of motion through targeted exercises and other therapeutic techniques, physiotherapists help their patients to manage their pain more effectively, regain lost mobility, and return to normal everyday activities.
The importance of physiotherapy in preventing injuries
Physiotherapy is important for a number of reasons, but one of the most important is its ability to prevent injuries. Strong muscles, good range of motion, and flexibility are all important factors in staying safe from injury, and physiotherapy can help improve all of these things. If you are at risk for injuries or have a history of injuries, physiotherapy can be an important part of keeping you safe and healthy.
The importance of physiotherapy in rehabilitation following surgery
Physiotherapy plays an important role in the rehabilitation of patients following surgery. The main goals of physiotherapy are to reduce pain and improve function. Physiotherapy can help to improve strength, flexibility, and range of motion, which can all lead to a quicker and more successful recovery. In addition, physiotherapy can also help to prevent injuries by promoting healthy habits and good movement patterns. Overall, physiotherapy is an essential part of the recovery process for patients following surgery, and it can help them to return to their normal activities as quickly and safely as possible.
Looking at the many ways in which physiotherapy is important, it is clear that this form of healthcare plays a crucial role in helping people to maintain their physical health and well-being. Whether through reducing pain, preventing injuries, or aiding recovery following surgery, physiotherapy can have a positive impact on the lives of those who need it. If you are looking for ways to improve your health and prevent injuries, consider speaking with a qualified physiotherapist today.
Efficient cleaning! Introducing tips and schedules for general cleaning!
Let’s clean up efficiently
It feels good to spend time in a clean room. Cleaning and keeping it clean also contributes to the health of yourself and your family. However, if you live a busy life, it can be difficult to stay motivated to clean. Especially when it comes to general cleaning. Save time and energy by cleaning the tricks in an efficient way and in order.
Tips for efficient general cleaning
Let’s hold down the knack and do the general cleaning well. There are some points to keep in mind in order to proceed with general cleaning efficiently. It is a knack that can be used not only for general cleaning but also for daily cleaning. Try to incorporate the one that suits your home and lifestyle.
Tips ① Do simple cleaning every day
Dust and clean up every day as much as possible. If dust accumulates and hardens, it will take time to remove it during general cleaning. Even if you can’t vacuum every day, use a wiper, cloth, or other tool to remove dust from your furniture and floor. Also, if you make it a habit to put away the used items in their original positions, you can save time when cleaning up.
Use a damp wiper or cloth
If you use a dry wiper or cloth to remove dust, it may cause dust to fly up. However, if water remains after wiping, it will damage furniture and floors. The best choice is a moderately wet wiper or cloth. Use a commercially available wet wipe or squeeze it tightly after wetting it with water before removing dust. Moisture adsorbs dust.
Tip ② Clean in an efficient order
Decide where to start cleaning. The order of efficiency is “top to bottom” and “back to front”. Clean from a high place near the ceiling toward the floor, and from the back of the room toward the entrance. When wiping the shelves, it is efficient to wipe them from the back toward your hands. You can keep it clean by cleaning the lights and then cleaning the floor last, including any dust that has fallen.
Tip ③ Hold down the points and clean
Wipe the metal parts to finish
You want to keep metal parts such as faucets and sinks shiny. The recommended goods for cleaning metal parts are melamine sponges. Wet the melamine sponge with water and then wipe the metal parts to make it shiny easily. After removing the water stains, wipe it off with a dry cloth. If you leave it wet, it will quickly form scale. If possible, you can keep it shiny by wiping the metal parts with a dry cloth every day.
Tip ④ Use different tools
Make good use of tools according to the type of dirt and cleaning goods according to the location. Citric acid and acidic detergents are effective for alkaline stains such as water stains, and baking soda and alkaline detergents are effective for acidic stains such as oil. Baking soda and citric acid can be used for multiple stains, and even 100% can be easily obtained, so it is recommended. It’s convenient to keep all the tools you need for cleaning in a bucket, which saves you the trouble of picking up the tools.
Use the tools in your house as cleaning goods
Even if you don’t bother to buy cleaning goods, the tools you have at home will be useful enough. For example, toothbrushes and disposable chopsticks are useful for removing fine dust and dirt. Old stockings and socks can be used for wiping and thrown away. If you use work gloves instead of a rag and wipe it clean, it will be easier to clean the details with your fingers. Newsprint and used cloth are also useful goods, so please keep them in stock at home to some extent.
Schedule a general cleaning
Scheduling is essential for efficient cleaning. If possible, schedule a general cleaning early, not after the general cleaning time. Roughly, let’s list what to do with general cleaning. Since large dust is likely to be generated during general cleaning, it is smooth to decide the cleaning date after knowing the dust collection date.
Scheduling is the heart of cleaning!
Make a detailed schedule for the day of the cleaning based on a rough list that you have decided in advance. Since general cleaning focuses on cleaning a wider area than usual, it is important to schedule where, in what order, and how to clean. If possible, make a cleaning list for each room. You can prepare the necessary items in advance by writing the necessary goods in the list, referring to the tips for general cleaning.
The time of general cleaning is not always the end of the year
The end of the year is the norm when it comes to cleaning, but not all rooms need to be cleaned at the end of the year. The time when it is easy to clean depends on the place to be cleaned. For example, if you want to wash large items such as bedding and carpets, we recommend the sunny and crisp autumn season when the laundry dries more easily than in the middle of winter. Cleaning windows and baths may be easier in the spring and summer when using water is not a pain. It is also a good idea to schedule a cleaning period for each room.
Points for cleaning by location
Even if you say general cleaning in a bite, the cleaning method and tools used will change depending on the room. Of course, the points of efficient general cleaning also change from place to place. If you know what to do for cleaning each place and the points, it will be helpful when making a schedule. When cleaning any place, please take good care of the tips.
Take out what is in the refrigerator or cupboard and wipe the inside of the shelf clean. Please take this opportunity to check if there are any foods that have expired. If you can move appliances such as microwave ovens and rice cookers, remove the dust that collects on the back and underneath the machine. Since the electrical appliances themselves are also unexpectedly dirty, wipe the surface with a cloth soaked in water diluted with detergent. It is also recommended to use a disinfectant wet wipe.
Clean sink and drain
Clean the inside of the sink and drain when cleaning. Baking soda is effective for slimy drains and odors. When you finish your kitchen work, you can disinfect it by running water diluted with bleach to prevent slime and odor. The sink can be scratched by rubbing it with a metal scrubbing brush, so use a soft sponge to polish the inside of the sink. Melamine sponge is also a convenient item for cleaning the sink.
- A new research that used AI to analyze 2M+ contributions by ~ 365K programmers on GitHub finds customers with white-sounding names may have a lot more success on the system (Issie Lapowsky/Protocol).
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