Top 10 things reflexology can do that medicine can't

We have prepared a series of publications on Evidenced Based Reflexology Research. Here is a preview of some of the results. And don't get the wrong idea. This is not to suggest that reflexology is more than a complementary therapy. But according to research there are things that reflexology is capable of doing that medicine cannot do as well.

Top 10 things reflexology can do that medicine can't

1. Phantom Limb pain

2. Postpartum

3. Diabetes

4. Cancer and chemo

5. Neuropathy

6. Hemodialysis

7. Aids mentally ill providing needed benefits to reflexology work

8. Research showed relief from post traumatic stress syndrome

9. Measures of stress are significantly decreased

10. Immediate feelings of wellbeing

10 things

1. Research shows that reflexology work alleviates and, at times, eliminate phantom limb pain

2. Reflexology is beneficial for post-partum women including issues such as Anxiety and depression and recovery from Cesarean section.

3. Research shows that reflexology work reduces physiologic measures for diabetics and is an effective treatment for type II diabetes mellitus. Circulation to the feet is improved also.

4. Thirteen studies from seven countries (US, Italy, Japan, China, Switzerland, Korea, United Kingdom) target cancer care and show the benefits of reflexology work including anxiety, depression, fatigue, pain, nausea, and vomiting.

5. Neuropathy Research shows improvement in blood flow rate, time and acceleration within the feet following reflexology work

6. Research shows that reflexology work helps individuals undergoing hemodialysis: Improves the kidney’s functions with changes in physiologic measures: an increase in red blood cells (to combat anemia concerns), increase in lymphocytes (to help fight infection), and enhances disposal of waste products.

7. Reflexology programs and research shows that reflexology aids the mentally ill, providing needed benefits unique to reflexology work. Mental health workers report that reflexology work furnishes many advantages including facilitating communication

8. Victims of post traumatic stress syndrome experienced relief from symptoms including anger, depression and muscle tension as well as improved sleep patterns, levels of concentration and a lift in overall mood.

9. Measures of stress such as blood pressure, pulse rate and self-reported anxiety are significantly decreased, decreased or lowered.

The last point came from a client. He said when "I go to the doctor I don't know what the outcome will be. But when I see you I always feel better." He said it was a feeling of well being and that is what he paid for.

Kevin Kunz http://www.reflexology-research.com

Using reflexology to manage stress in the workplace

ScienceDirect - Complementary Therapies in Clinical Practice :Using reflexology to manage stress in the workplace: A preliminary study

This study is a preliminary study to "explore the use of reflexology in managing stress in the workplace". It was with a small group people in the UK and it demonstrated positive results.

There have been several studies to this effect. The really interesting comment in a study from Denmark by one employee was that when they felt just a general malaise the idea that the reflexologist was available gave them impetus to go to work.

Hans Selye, the famous stress researcher spoke of this general rundown feeling that stress produces. It isn't a specific disorder. Rather it is a feeling of overall fatigue.

Could reflexology effect not only these borderline "illnesses"? Reflexology by breaking up the patterns of stress off lifts the feeling of being under the weather. But could reflexology do more than that? Could reflexology actually effect the bottom line?

I well never forget a simple reaction that took place in a sheltered workshop I worked at right after college. We assembled several products for companies like RCA and Hoffman Laroche.

I had been taking pictures of the assembly lines for a newsletter we produced. When I was done with the pictures I posted them up on the bulletin board just for the clients interest.

Our production shot through the roof on that day and the effect continued for several days. Like a famous Westinghouse lighting study demonstrated the simple act of paying attention to workers had a beneficial effect for the bottom line.

Imagine what having a reflexologist on staff might do. In these troubled economic times it might have quite an impact on profits. Kevin Kunz

http://www.reflexology-research.com/

Ionic Foot Baths: To Be or Not To Be?

Ionic Foot Baths - Might as well flush your money down the john... Posted: 09 Sep 2008 06:19 PM CDT http://www.whosplayin.com/xoops/html/modules/weblog/details.php?blog_id=183 Talk about a hot topic. This is a very long blog on Ionic Foot Baths. They are the latest rage in using the feet to detox the body. They seem to be somewhat related to foot detox patches, The writer of the blog generally discounts the foot baths as being nothing more than a placebo effect., In fact he feels you might as well flush your money down the toilet. However there are a lot of supporters who feel the foot baths have helped them out. I love spirited debates. And this is one spirited debate. How do I stand on it? Well I am a bit skeptical but I am ready to hear more. Research would be really good. Not much research is available. What do you think? Has an ionic foot bath helped you? Kevin Kunz http://www.reflexology-research.com

Reflexology & some Common Ailments

Circulation

Blood carries oxygen and nutrients to all parts of the body, and if the smallest fraction of blood supply is cut off from one or more parts of the body, the effects soon become evident. More than 1,000 times a day, blood circulates through the body's many miles of veins and arteries.

Stress and tension tighten up the cardio-vascular system and restrict blood flow. Circulation then becomes sluggish, causing high and low blood pressure.

By reducing stress and tension, reflexology allows the cardio-vascular vessels to conduct the flow of blood naturally and easily, and assists in the elimination of toxins and impurities.

Diabetes

Reflexology has been known to produce good results with diabetes, especially if the treatments begin shortly after being diagnosed.

Diabetes is caused by a deficiency of insulin production in the pancreas. Some of the ailments suffered by diabetics are: bad circulation, peripheral neuropathy or damaged nerve, numbness, retinopathy, constipation, rectal dysfunction in males, and heart problems.

Reflexology improves circulation, boosts the immune system and instigates healing forces. The Diabetes Association has endorsed the effectiveness and results gained from reflexology. Many patients have reduced their medication under the supervision of their physician. Since reflexology effectively reduces stress, diabetics who have regular reflexology treatments maintain balanced sugar levels.

Multiple Sclerosis

Approximately 400,000 people have Multiple Sclerosis in the U.S., with approx8mately 200 more being diagnosed each week. It is estimated that 2.5 million individuals may suffer from MS worldwide. It is an autoimmune disease that attacks the Central Nervous System consisting of the brain, spinal cord, and the optic nerves. Myelin which protects the nerve fibers, enabling them to function, is destroyed or damaged causing a disruption of electrical impulses from the nerves to the brain.

Common symptoms include: bladder and bowel dysfunction, dizziness and vertigo, difficulty with memory, attention and problem solving, fatigue, balance problems and difficulty in walking, numbness or "pins and needles", pain and vision problems. Other less common symptoms include: headaches, hearing loss, itching, seizures, spasticity, tremors, speech and swallowing disorders.

Reflexology has become increasingly popular in the treatment of MS. The Complementary Medicine Clinic at the Sheba Medical Center in Tel-Hashomer, Israel conducted a study with 71 persons diagnosed with MS for an eleven week treatment period. 53 Reflexology volunteers received pressure on specific points in the feet and a massage of the calves. The control group received a nonspecific massage on the calf area. Symptoms were assessed in a masked study in the beginning, in 6 weeks, at the end of the treatment phase and again at a three month follow-up. The Reflexology group showed significant improvements at the end of the study period for scores of paresthesias (numbness, tingling), urinary symptoms and spasticity (a condition in which certain muscles are continuously contracted). Muscle strength scores for the group showed borderline improvement. The improvement in the intensity of paresthesia remained significant at the three month follow-up. Subjects in the control group showed no significant improvements on any of the outcome measures.

http://www.multsclerosis.org/news/Aug2003/MedlineReflexologyTreatmentRelievesSymptomsofMS.html

Paralysis

A pilot study of the effects of foot and hand reflexology applied to paralyzed clients began in 1980. Foot and hand reflexology techniques were applied to a quadriplegic client and two paraplegic clients. The work consisted of 220 hours of sessions, 338 hours of sessions and 358 hours of sessions applied over a time period of three to five years.

From this work it was concluded: (1) A possible mechanism within the existing nervous system explains the workings of reflexology: the integration of autonomic-somatic information by the body. Such a mechanism allows the body to coordinate the involuntary internal reactions of the autonomic nervous system with the actions of the musculo-skeletal system for the purposes of survival. (2) The application of pressure, stretch and movement technique to the feet can effect a physical change within the body. (3) An interruption of the body's imaging process occurs in paralysis. The imaging can be changed by the exercise of locomotive components, pressure, stretch and movement.

A major observation was that pressure techniques applied to the feet elicited (1) what we came to recognize as a segment of the stride mechanism and (2) a direct response of the autonomic nervous system. Specifically, the spasming of paralyzed limbs in response to pressure applied to the feet of the paraplegic clients came to be conditioned into a series of sophisticated movements consistent with the positioning of hips, legs, ankles, and feet for walking. Pressure technique applied to one foot elicited movement of both limbs, each appropriate for a segment of stride in opposition to the other.

The response of the quadriplegic client differed from that of the paraplegic clients. Pressure technique applied to the sole of the foot, base of the toes of the left foot elicited movement of particular digits of the right hand, as if the client was playing a guitar. Responses were elicited from left foot to right foot and vice versa but paled in contrast to the left foot/right hand response.

Secondly, a stereotypical internal organ response was elicited in all three clients from general work on feet. The response varied from client to client but seemed to be internal body adjustments. One client shivered and her teeth chattered, yet when asked, she would report no sensation of being cold. One client perspired on one side of the head. One client perspired below the level of spinal cord injury and experienced intestinal tract grumbling. The responses developed over time and were extinguished over time.

Aside from immediate responses to reflexology work, none of the three clients experienced a bladder or kidney infection, a common occurrence, during the course of the work. In addition, the quadriplegic client experienced a gradual return of the ability to sense pain, heat, cold, light touch, and deep pressure. This ability varied over his body seemingly from dermatome to dermatome. The pain sensation developed into discrete localization of pain. He reported the ability to sense fullness in the stomach next followed by sensation of the need to empty the bladder. Kunz K, Kunz B, "The Paralysis Project," Reflexions, Vol. 8, No. 1, J/F/M 1987. http://www.reflexology-research.com

Reflexology & Allergies

So you suffer from allergies, right? Well, help is here! Reflexology can be very effective for allergies but it takes a little conditioning to do it right.

A client of ours found the "golf ball technique" so effective he would pass out golf balls and instructions to all his friends. He told them it took two weeks of daily application but after that it was a matter of maintenance. The directions he passed out are below.

It is best if you can do the technique several times a day. Some people do it about the same time as they have meals or time it with some activity like watching television or reading a book.

A Self-Help Reflexology Technique-Allergies, Asthma, & Sinus Problems

Results in reflexology are achieved by applying an exercise-type program of pressure technique to specific parts of the hands or feet. Traditionally, the stimulus of pressure is applied to the adrenal reflex area to create a healthful response by the body to allergies, asthma, and sinus problems.

On the hand, this area is found on the palms of both hands, halfway down the long first metacarpal bone of the hand below the thumb. To find the area, rest your right thumb on top of your left thumb. Reposition the right hand moving the right thumb down, toward the wrist. Your hand is now positioned so that your right index finger can curl around the hand and exert pressure at the midpoint of the long bone. Rest your finger tip on the on the palm of the hand and press. Does the area feel sensitive or very sensitive? If not, reposition your finger tip slightly to test another area. Now that you have a target area, try a pressure technique. The above testing technique can be utilized as a working technique. Position your fingertip on the sensitive area and eight to ten times. Repeat with the other hand.

The simplest pressure technique involves the use of a golf ball . Hold a golf ball in your hand. Clasp your two hands together, inter linking fingers. Roll the golf ball over your palms below the thumb. Target the general area of the adrenal reflex area.

How long should this exercise last? There are several strategies. Try a pattern of using the golf ball technique for 15 to 30 seconds and resting for 15 to 30 seconds, alternating work and rest throughout a five minute period. Try this four times though out the day such as morning, noon, dinner time, and bedtime. After two weeks, evaluate your results.

As you continue using the technique, your strategy may change. You may find yourself reaching for your golf ball at the onset of the sniffles or other symptoms. And, then, you may find yourself continuing the exercise until you get lessen the symptoms to your satisfaction.

Warning: This is the application of a hard surface, the golf ball, to a soft surface, the hand. It is possible to apply too much pressure or to apply pressure for too long a time. You've done too much exercise if your hand feels bruised or sensitive to touch. Quit the exercise until the sensitivity passes. When you apply technique again, limit your time to maintain your comfort level. The golf ball technique is a self-help technique not a technique for use on others.

Note: This technique is not for everyone. A key to reflexology use is its application in a conscientious program. Are you willing to spend some time doing this? Think of this as you would any exercise. Just as a certain number of sit-ups is needed to influence one's waistline, a certain amount of reflexology technique application is needed to get results. Many have gotten results and find it worth their time.

Going Back Through

There is a phenomena you run into the longer you do reflexology. Some people call it a "healing crisis'. We call it "going back through". Going back through is the experience of a past illness or injury again. It is a type of deja vu of sorts. I am going back through an old judo injury currently. My achilles tendon was rupture when I was sixteen. I was laid up for quite awhile. And the pain was so bad that they put me on morphine. The funny part is that these "going back through" experiences can be quite dramatic. My "deja vu" was intense starting as an ache and then actually feeling like the injury from the past. The sides of my ankles were deeply bruised. i could hardly walk. Each footstep was like shards of glass ran from my heel to the ankle. But then in 24 hours it had all started to fade. Right now it is a mild ache hardly noticeable. And my ankle feels really loose and limber. Our bodies remember all kinds of injuries, illnesses and accidents but we have an incredible ability to go on adapting to whatever knock us off course. Even though we adjust to the assault the memory is still there. Why then do we revisit these old traumas? My theory is that there is a three part adaptation process taking place. First our bodies try to survive and throw all it's resources to meet that mandate. Next if we can get beyond sheer survival the body has enough resources to start making repairs. If we have even more resources we move into a state of wellness. But if the body is always in a state of "fight or flight" repairs aren't made and things are covered over. They get buried inside. But reflexology frees up energy committed to these old memories. When enough energy is free the body starts it's incredible repair process. It's like the the body intelligently selects a project to work on. And then it methodically sets out to fix what is still broken. The way I can usually tell if it is a "going back through" experience is how long the experience lasts. Even if it is intense at first the duration is much shorter then the original injury. And at the end there seems to be a resolution to what once lurked in the background. And the other clue is that there isn't a triggering event. I didn't twist my ankle or even stress it much with the current situation. I hadn't been standing for long periods of time or walking long distances. Nothing seemed to trigger it. I felt great before it happened better than I had felt in years. Despite the pain I rejoice at these events because I know it is progress. Even though at moments it is hard to figure out if you are moving forward or backward there is a sense that this is a good direction. By putting energy into the healing process, inputting positive messages through reflexology, massage, yoga and so forth we allow that innate intelligence we all have within us to find the best solutions. Kevin Kunz

Letter re: Effects of Reflexology on Spinal Cord Damage

Dear Sir: I'm not sure if you will be able to help me. I would like to know if you have any info on the effects of reflexology and people who have had severe spinal damage. I have a client who has been in a wheel chair for 16 years. He was healthy until the accident. His spinal cord was not severed but badly crushed and he has had 2 operation to fuse together his T12 and L1 and also some work done on his 3rd and 4th L. I have been working on his feet since the end of December, 2007 once a week, but he has had, right from the first treatment, tingling, twitching and burning sensations in his legs. At first they only lasted an hour or two but lately they are continuing to last almost up to the next treatment. Many times the sensations are in the same area as before, but many times they seem to be in different places. Before working on my client he said he had never felt anything below the knee except for in his feet, but he has had burning and tingnling in his calf muscle on the right the leg. Do you have any research or any information that can help me understand better what might be happening with my client, if there are areas I should be concentrating on or techniques that would be more effective? Any information would be a great help I'm sure.Thank You. Sincerely,Susan Certified Reflexologist Sue Try www.reflexology-research.com/paralysisreport.htm Pay particular attention to the eye-ear reflex area at the base of the toes. Functional MRI studies now show that this is an integrative area that brings a lot of areas together. It was a critical area with activating the "crossover effect". This is when working on one foot makes the other foot move. In the case of quadriplegia it can be the opposite hand. We aren't sure that the "crossover effect" is present or if necessary for progress in all paralysis cases. But the movement became more sophisticated overtime implying some type of programming was going on. There may be periods of increased spasming. He may be disturbed by this and want to quit. But it does seem to be part of the process. Our points of emphasis list includes the eye-ear, head-neck and spinal reflex areas. The area along the spinal reflex area at the point of the injury (in this case T12 and L1) can be quite rough and as stimulating as the eye-ear reflex area. It is critical to locate and pay attention to this area. You are in uncharted areas. We had some effect on all our paralysis clients. But they never had sensations in their feet to begin with. Stay in touch. It is hard to say where this will end up but we found it kept them healthy above all else. All the best, Kevin Kunz

Chemotherpay & Reflexology

Our friend, Sara, called up for advice. She is a nursing student and one of her patients was asking about nausea, a common side effect of chemotherapy. Sara called us up because she had heard us talking about it in relationship to reflexology. There is about 16-20 studies now on reflexology and chemotherapy that show positive results with nausea. Sara asked where should I show them to work. We went to the research. The procedure is to work lightly and never more than thirty minutes. The emphasis is on relaxation so the one study's routine started out with "desserts" or relaxation techniques including "side to side" and "hook in the ankle". Also the solar plexus reflex area is a good overall relaxing area. See The Complete Guide to Foot Reflexology or Complete Reflexology for Life . Sara asked if the solar plexus was on the Interactive Reflexology Charts. It is. The next question is where do you work besides the solar plexus. The answer according to the research is to work the whole foot but with emphasis on the part of the body effected by the cancer. In this case it was colon- rectal cancer. There should also be emphasis on the pituitary, thyroid and adrenal reflex areas to boost the immune system. These are endocrine glands. I mentioned that there was some very interesting research saying that hospitals should teach the partners of cancer patients to do reflexology. Sara replied, "that is what I am doing." If anyone can do it Sara can. Kevin Kunz

Reflexology & the Cancer Patient

Memorial Sloan-Kettering Cancer Center Integrative Medicine Service is offering a workshop on Reflexology for the Cancer Patient: An Integrative Oncology Seminar for Licensed/Certified Reflexologists. This is really exciting. The only problem is that this seminar is being held in New York State. New York State for decades has barred trained, qualified reflexologist from practicing unless they have a massage license. Now the New York State "reflexologist" needs absolutely no training in reflexology and can claim they are qualified as long as they have a massage license. What is the outcome? Usually you get a foot massage and not reflexology in New York State. They are doing this to protect their citizens. At least that is their claim. So I am curious what this seminar will present. Foot massage or reflexology? I won't be able to find out. I am not qualified to attend. Kevin Kunz On a side note, Israel will be the the site of October's 2008 1st ever annual conference regarding the effects of reflexology in treating patients with cancer. This will truly be a historic event!

No You're Not Goiing to Have a Heart Attack!

"While studying my hand I noticed some tenderness in the heart and arteries area." So started a post to Yahoo Answers. The post ended with the writer being scared that what had been found using a hand chart could be a heart attack waiting to happen. I get these queries all the time. I also try to answer them when I see them on the Internet. Charts do have their drawbacks. They aren't diagnostic tools. Here is my answer to the poor person with the hand chart from Yahoo Answers. **************************************************************** Don't panic. Tenderness is not always a sign there is something wrong. It is simply a stress cue. That means there is stress in an area. And quite simply it could simply be stress in that part of your hand. Whether it reflects stress in another part of the body takes a skilled reflexologist. Here is why it is necessary to panic. Reflexology hasn't been developed as a diagnostic tool. And self diagnosis is one of the worst things to do. I get letters like this all the time. Second when you look at a reflexology chart it isn't simply the heart it is also the surrounding area. The heart overlaps with a number areas like the chest, lungs, and upper back. The stress cue may be reflecting a number of these areas. I have had people strain a muscle in their back and it is reflected in a stress cue in the hand. Is this a heart problem? No but that is why I tell people not to go to a reflexologist for a medical diagnosis. Now if you are looking to find where stress lies in the body we are not bad at that. But that takes a series of questions as well. Third the simple solution that is mostly for your piece of mind is to get a conventional medical exam. Nothing wrong with that. We all need regular monitoring and not because of soreness in our hands. Believe me in my 32 years of reflexology practice I have not run across someone who has used a chart on their own and found a serious disorder. One final note there are several types of pain. Acute problems usually are extremely sensitive to the touch not just sore. Hope this helps. Kevin Kunz

Tired Hands but No Energy?

After a long day at the office and your hands are tired from keyboarding or blackberrying or whatever, here is a simple way to rejuvenate your hands. Simple take a hand held vibrating wand and simply hold it between your two hands. This is a simple way to break up the pattern of stress that forms in your hands over a long day. Remember introducing a new signal helps the body reset it's stress mechanism. so the relaxation effect doesn't just stop with the hands. Kevin Kunz

High Heels

We were once doing a health show demonstration. A young woman sat down in the chair and said,"My feet always hurt me. What do you think is my problem?" I picked up her 4 inch stiletto heels and declared that "I think I found your problem." I wasn't trying to be mean but this was the obvious source of her problem. One year Newsweek declared that it was going to be a great year for reflexologists as heels had gone to lofty heights once again. And there have been actual deaths blamed on high heels. (CBS) Two California women were killed in a freak train accident. Police believe the high heel shoes they were wearing may have hindered their escape from a car stuck on the tracks, the Los Angeles Times reports. http://www.cbsnews.com/stories/2007/11/01/national/main3441224.shtml And the ever recurring fad of platform shoes can be dangerous as well. A client's daughter asked me what I thought of some fashionable high platform shoes. I said,"Well you know these type of shoes are illegal in Japan." She didn't believe me. I said well they found women driving in them often found their foot stuck to the accelerator so they outlawed them while driving. But I learned a long time a go a woman and her heels are not easily parted even with potential lethal effects possible. Just like the old cowboy who wants to die with his boots on some women apparently are ready to die with their high heels on. Try googling high heel accidents. There are some interesting stories. There is even one report that over 7000 visits a year to the emergency room in the UK are attributable to high heels. But if you must wear high heels and love the sense of danger they bring to your life try a few simple tips. 1) Take a pair of practical shoes with you for driving or walking to work. 2) Take your high heels off whenever you can. Even a few minutes when you are sitting at your desk can be helpful. 3) Rub your feet or get someone else to do it. High heels put too much weight on the forward part of the foot. The toes get all scrunched together causing corns and callouses. 4) Do calf stretches to try to compensate for wearing them. The tendons and muscles in the back of your leg will shorten. This will most likely cause problems not just with legs, knees and hips but also with your back and even your neck. 5) Be aware that high heels can inhibit safety. We once met a New York editor that not only could not run from her mugger but sprained her ankle as well. 6) Try to limit yourself to a two inch heel or lower. Try "Looking after your feet" in Complete Reflexology for Life pg. 58. There is more information on shoes. What do you like or dislike about high heels? Have you ever injuried yourself in them? Kevin Kunz

Reflexology for Brides & Grooms!

I ran into a blog that was talking about de-stressing brides. One of the suggestions was reflexology. It brought up a lot of memories. A few years ago I was dragged quite literally into working on brides. An overly critical future mother-in-law had sent the bride into a form of panic attack. My cousin dragged me into the bride's dressing room to work on her feet. I was able to bring the bride back to the moment. I received a special hug for my work and the wedding went off without any further incident. What a nice moment to be able to calm a troubled bride. It reminds me of a quote for Complete Reflexology for Life. "Reflexology for Life speaks to reflexology applications for different times in our lives. On a personal note, it seems that reflexology has been there with us to calm or to cope, to ease and to help. From on bride's pre-wedding jitters to another's post-wedding tired feet; from one niece's pregnancy to another's sports injury, reflexology has soothed the way, lending a helping hand to people special to us." Complete Reflexology for Life, page 6 After my first bridal success story got out, I ended up working on several more brides and grooms. It really seemed to help. And I felt a little more a part of the ceremony in a special way. Kevin Kunz

Running Into Trouble

We call them "sidewalk runners". You know those people who run on sidewalks and then wonder why their feet, legs and back hurt so much.

Concrete simply does not have any give. You are better running on asphalt as it has a slight give. The best surface is obviously the ground.

Running shoes help somewhat but aren't the full answer. The high tech ones are designed specifically to cut down on what is referred to as heel shock.

Heel shock is the shock wave generated every time your foot hits the ground. It generates a shock wave that goes up your body at two hundred miles an hour. Heel shock can actually break bone along the way causing micro-fractures along the tibia or leg bone. The micro-fractures heal over only to be fractured again.

The shock wave effects knees, hips, low backs and can even shake the brain in it's casing. There is some evidence connecting it to wrinkles. And that is while you are walking. Running can increase those forces.

Here are some hints:

1) Think about the surfaces you run on. Sidewalks may seem convenient but the results may be shocking to your body. 2) Buy a good running shoe. It is worth the investment like a good set of tires. Runner's World has shoe buying guides. 3) Stretch before you run. You warm up your car before driving off. Do the same for your body.

4) Consider walking. If you are continually running into trouble walking is a great exercise.

Kevin Kunz