Have you noticed that there are certain times of the year when gym memberships spike? At the start of the year, at the start of summer and going into fall, gyms run ads to try to encourage people to sign up. For many of us, we start out with the best of intentions and then taper off. The membership just ends up being a waste of money.

For others, a gym membership is a luxury they just can’t afford. Here are some ideas to help you get and stay fit without the help of an expensive gym membership.

Do It Yourself Body

The body is the best tool for getting in shape. Even without equipment, you could lose weight and slim down in no time with some discipline and effort. Here are some handy ideas for those who need help but don’t want the hassle or expense of a gym membership.

* Walking – Walking is the best overall exercise. When you walk, you work every muscle group of your body and your heart and lungs. Pumping your arms gets the heart rate and breathing up so that you begin to move from an aerobic phase to a fat-burning phase. As you feel more confident, you can speed up your program for added benefit. Walk with a friend to keep you both accountable and working harder.

* Running – This is a step up from walking. Running works the same muscle groups, only harder. Those who have run for a time say that they experience the runner’s high. It is the release of endorphins that spur you on to good feeling and a faster pace. Running clubs are everywhere and for a small fee, you can run in various places on different terrains with others and also enter races.

* Dumbbells – These are free weights that can be used to build muscle in your home. Tons of exercise videos on the market can walk you through the proper form of different exercises such as military presses, squats, lunges and deltoid lifts. For women who want to get toned, higher repetitions and smaller weights will help you achieve your goal. The heavier the weight, the more bulky the muscles you will form.

* Exercise videos – With DVDs and videos you can learn to master everything from Pilates to yoga to kickboxing, all in the privacy of your home. They pay for themselves in no time and can be used no matter what the weather. You don’t have to leave the house, so all you have to worry about is your self-motivation. If you want to try a lot of different ones inexpensively, sign up for Netflix, try the workouts you like, and buy the ones you like best.

*Yoga -Yoga uses very little special equipment and mainly uses the body to stay slim, with long lean muscles. some varieties of yoga also emphasise breathing, such as Kundalini yoga. You can start at home with programs on the TV or DVD courses.

* FitTV – This popular cable TV channel runs fitness programs ranging from low to high impact and from yoga to belly dancing. They also have great health and cooking programs. Tape a few of the workouts and change up your workouts so you won’t get bored.

Are you looking for a way to get started keeping fit but don’t want to join a gym–or can’t afford to? Hopefully these ideas will get you started on the right track for little cost.

Cystitis refers to an inflammation of the bladder.  It is quite painful for anyone who has experienced it.  Cystitis can be caused by a bacteria or a chronic condition.

Cystitis occurs in the bladder.  When it is caused by bacteria, it is referred to more commonly as a urinary tract infection.  The bacteria are usually introduced into the body through the urethra, the opening from the bladder to the outside of the body.  In women, there is such a short distance between the bladder and the outside that it is easy for an infection to begin and then migrate there.

Cystitis can also be caused by products used on your body that cause a reaction and irritation.  This could be perfume soaps, birth control methods like spermicidal jellies, side effects of radiation therapy or using a bladder catheter for an extensive period of time.

Interstitial cystitis is not caused by a bacterium but is instead an inflammation of the bladder wall.  The wall of the bladder sustains repeated irritation and scarring, leaving it slightly stiff.  A stiff bladder has trouble contracting.  The condition is painful.  Those with interstitial cystitis often complain of symptoms similar to bacterial bladder infections except that no bacteria are present.

Symptoms of cystitis are easy to spot in teens and adults.  When urinating, there is a burning or stinging sensation.  The sudden and urgent need to urinate only produces small streams of urine because the bladder is not full.  Blood may be passed in the urine in some cases.

Fever is not uncommon with cystitis.  Also accompanying the fever is pain in the abdominal region and pressure in the pelvis.  Urine may smell foul when it is passed.

Bacterial cystitis is usually caused by E. coli.  E. coli is found in the digestive tract, specifically in the intestines.  It can be introduced into the urethra since it is a short distance away from the anal opening.  Sexual intercourse can also be a cause of bacterial cystitis.  Some bladder infections are nosocomial, meaning that they were acquired during a hospital stay or time spent in a nursing home.

The common treatment for any bacterial infection is antibiotics.  The length of treatment is determined by how early the cystitis was caught.  In some cases, a reoccurring bladder infection may be caused by strains of E. coli that are resistant to normal antibiotic treatments.

For interstitial cystitis, treatment may include drugs or surgery.  Medications can help with the problem of stiffness in the bladder and/or pain in the pelvis.  For serious cases, medication can be directly instilled into the bladder using a urethral catheter.

Cystitis doesn’t have to be caused by bacteria but that is the most common form.  Treating cystitis is similar to treating a urinary tract infection.  If left untreated, kidney infections can develop.

Have you ever had a urinary tract infection?  If so, then you know how painful and uncomfortable it can be.  When it comes to treating these types of infections, try a few natural remedies before reaching for prescription medications.

When you contract a urinary tract infection, see your doctor.  They will recommend treatment options for the infection.  Don’t be afraid to approach them with the question of using natural remedies.  If they say that it is okay, here are some of the treatments to try.

1. Cranberry juice. Cranberry juice has been a long-standing treatment for urinary tract infections.  A component of cranberries called proanthocyanins is believed to keep bacteria from infecting and inflaming the walls of the urinary system.  Since they can’t get a foothold, they are taken away by the urine as it passes through.  You can drink 100 percent cranberry juice (up to 3 cups a day) or use cranberry tablets.

2. Uva Ursi. This is an herb that has been known to kill bacteria.  The main compound in this herb is arbutin.  For it to work, the urine has to be alkaline.  Taking sodium bicarbonate before using this herb can increase the alkalinity.

3. Diuretic herbs. Diuretic herbs like dandelion leaves, parsley and hydrangea increase urine production.  The more urine that is present, the more likely the bacteria will be washed out of the body.  Other diuretic herbs are horsetail and marshmallow.

4. Try vitamin C. Vitamin C increases the strength of the immune system.  A stronger immune system can fight off invading bacteria.  Most vitamin C is obtained through the foods we eat, particularly citrus fruits.  It is better to get the vitamin C from food but supplementation may be in order.  Bacteria that cause urinary tract infections don’t flourish in acidic environments.  So, eat as much citrus as you can.

5. Water. Your body is made up mostly of water.  Water is needed to give the body an internal shower. Cells need water and so does your urinary system to flush out all of the impurities from your body.  Drinking a lot of water can help urinary tract infections from reoccurring.

There are other herbal remedies for urinary tract infections that you can also try.  Changing the environment where the bacteria thrive will kill them and stop the infection.

Before taking any herbal remedies or treating yourself, it is important to discuss your plans with a doctor.  Some herbs such as uva ursi are not recommended for pregnant or nursing women.  Herbs are treated like medicines.  They can have serious interactions with traditional medications.  Even with natural remedies, only a urinalysis will confirm that you are free of the bacteria that caused the condition.

Weight Watchers has been hanging tough in the diet world since the 1960s.  The program is backed by body science and thousands of satisfied dieters.  If we have your attention, here is how the Weight Watchers program works.

With this eating plan, people use a patented Points system to track their eating habits.  Based on your answers to a short survey, you are assigned a points value for your eating program.  As you lose weight, the amount of points that you can eat will be cut.  A points value is assigned to each and every food and drink including meals that you eat in restaurants.

By tracking your points and how much of what foods you are eating, Weight Watchers helps you to chart eating habits and where you need to make changes in order to lose weight and become healthier.  The program includes weekly meetings so dieters can discuss their strengths and weaknesses with others and find support.

From the Points system, evolved the Core plan.  With the Core plan, instead of counting daily points, you were assigned a list of healthy foods to choose from.  As long as you ate until you were satisfied and stuck to your list, you could lose weight just like dieters on the Point tracking, or Flex plan.

Weight Watchers went online and dieters could use e-tools to help them manage their exercise and eating.  The program provided hundreds of recipes, an online points tracker and a helpful guide determining points in each serving of your recipes.

The newest breakthrough for Weight Watchers is their Momentum program.  It combines the Point system and what they call filling foods.  Dieters start with counting points to learn the basis for choosing their foods and how to manage portion sizes.  Next, they transition into eating filling foods.  These are foods that are designed to give you more sustained energy throughout the day and to fill you up so you are not hungry all the time.

The new changes in Weight Watchers teach dieters to learn about food and not simply eat points.  There was always the hazard that dieters would eat their daily point limit but not change their views on food.  Eating 30 points worth of sweets is not the way to get healthy.  The turning point comes when dieters learn to make better food choices.

Dieters still track their eating habits with the Momentum program.  Keeping them accountable is the difference between staying on the right track and slipping back into poor food choices.

Weight Watchers equips the dieter with all they need to succeed on the program.  The support system created by the meetings aid in more permanent weight loss and not yo-yo dieting.  Getting involved in your own weight loss is invaluable.

Snoring is a habit that annoys those who sleep next to you – whether at home or on a trip. Sometimes the noise can sound like a freight train roaring by. If you snore, there are several actions you can take to help you stop.

1. Visit the doctor. He can diagnose if you have sleep apnea, which might be causing the snoring. Sleep apnea causes the soft tissue to cover the airway and prevent breathing. In some cases, the problem is in the brain and it forgets to tell the body to move certain muscles so that you can breathe. After your sleep apnea has been confirmed the doctor will recommend conventional treatments to resolve your condition.

2. Use nasal strips. Everyone has seen those Breathe Right nasal strips. They work on the outside of your nose to open nasal passages so that you can breathe freely. The device is a small rigid plastic strip that fits over the bridge of your nose and behind the nostrils. It tents up the nostrils to stop snoring caused by sleeping on your back or gaining weight.

3. Take a nasal decongestant. A stuffy nose can lead to snoring. Without a clear way for air to pass through the nose and mouth to the airway, you snore. Taking medicine to shrink swollen nasal passages will mean clear sinuses and unhindered breathing at night. Nasal decongestants also contain other ingredients to deal with cold and or allergy symptoms. Try to avoid ones that cause too much sleepiness, however, since if you are suffering from sleep apnea, it will only make that condition worse.

Snoring is a habit that annoys those who sleep next to you – whether at home or on a trip. Sometimes the noise can sound like a freight train roaring by. If you snore, there are several actions you can take to help you stop.

1. Visit the doctor. He can diagnose if you have sleep apnea, which might be causing the snoring. Sleep apnea causes the soft tissue to cover the airway and prevent breathing. In some cases, the problem is in the brain and it forgets to tell the body to move certain muscles so that you can breathe. After your sleep apnea has been confirmed the doctor will recommend conventional treatments to resolve your condition.

2. Use nasal strips. Everyone has seen those Breathe Right nasal strips. They work on the outside of your nose to open nasal passages so that you can breathe freely. The device is a small rigid plastic strip that fits over the bridge of your nose and behind the nostrils. It tents up the nostrils to stop snoring caused by sleeping on your back or gaining weight.

3. Take a nasal decongestant. A stuffy nose can lead to snoring. Without a clear way for air to pass through the nose and mouth to the airway, you snore. Taking medicine to shrink swollen nasal passages will mean clear sinuses and unhindered breathing at night. Nasal decongestants also contain other ingredients to deal with cold and or allergy symptoms. Try to avoid ones that cause too much sleepiness, however, since if you are suffering from sleep apnea, it will only make that condition worse.

Symptoms of sleep apnea include things that you can control, for a better night’s sleep. Smoking, weight, drinking, exercise, and medicine use are all within your power to change.

For example, just losing ten percent of your body weight can lessen the severity of your sleep apnea, as well as lower blood pressure and put less strain on your joints. Add exercise to that equation, and you have a body that is in better shape to combat the condition and oxygenate your blood.

Some use sleeping aids to get a good night’s sleep. When you have sleep apnea, these drugs can be dangerous. It is the jerking that wakes you up as the body tries to restore your breathing. If you are in too deep a sleep you will be even more oxygen-deprived.

What about surgery? Invasive techniques are often needed such that the cause will disappear, namely the tissue that is obstructing the airway. One such surgery is a tonsillectomy. It is the surgical removal of tonsils to treat obstructive sleep apnea.

Swollen tonsils can block the airway and make breathing difficult. Removing the enlarged lymph tissue opens up the airway. Adenoid tissue can also hang at the back of the throat. It is removed in a procedure called an adenoidectomy which is preformed with or without a tonsillectomy.

Those who snore a lot can reduce the symptom of snoring and obstructive breathing with a UPPP (uvulopalatopharyngoplasty). This procedure can be done using a laser to remove part of the soft palate and a portion of the uvula to widen the airway.

Pillar implants bolster up the soft palate so it doesn’t vibrate a lot and collapse over the airway during sleep. The procedure is less invasive than a UPPP and can be done in the doctor’s office.

Do you suffer from sleep apnea? The good news is that there are now many different options for your treatment. Talk to your doctors, review the results of your sleep studies together, and decide which slee

Sleep apnea is a condition in which people stop breathing numerous times throughout the night, due to either an obstruction in the airway, or through a lack of signals from the brain to trigger breathing while the person is asleep.

Sleep apnea and its resultant stoppage of breath, and thus oxygen, leads to broken rest and further physiological problems when you are awake. If you suspect you have sleep apnea, see a doctor and find out about your treatment options.

The doctor will take a history of your symptoms and use diagnostic tools, mainly a sleep study, to confirm your sleep apnea and the type. There are two types of sleep apnea: obstructive sleep apnea and central sleep apnea.

Both share similar symptoms but have a different cause. With obstructive sleep apnea (OSA), obstruction is caused by tissue in the back or top of the throat. With central sleep apnea (CSA), the brain forgets to signal the muscles responsible for breathing to work and you wake up repeatedly to restore breathing.

Treatments for sleep apnea are varied. The easiest and less invasive treatment is a CPAP machine. CPAP stands for continuous positive airway pressure. It is a device much like a mask that is worn on the face at night.

Blowing air is forced into the nose and/or the mouth to keep the soft tissue in the back of the throat from blocking the airway. Because the air is continuous, sleep apnea is stopped whenever the CPAP is used and normal sleep resumes.

Sleep apnea is a medical condition which causes a person to stop breathing many times throughout the night. It can affect anyone, whether young or old. In this article, you will learn the different types of sleep apnea that you or a loved one may be suffering from.

Sleep apnea occurs when the soft tissue in the back of your throat falls over your airway when you lay down to sleep. Without oxygen moving into your lungs, you temporarily stop breathing. The brain recognizes this condition and tries to reverse it, so you wake with a start. Each time you wake up, the soft tissue moves and you can breathe again.

This actually describes the first type of sleep apnea, obstructive sleep apnea (OSA). It is the most common type of sleep apnea. When the airway is obstructed, the body’s organs, including the brain, are deprived of precious oxygen. This can often lead to problems with different systems in the body.

Obstructive sleep apnea is caused by obstructions in the back of the throat or in the roof of the mouth. In children, sleep apnea is often the result of enlarged tonsils and adenoids. This excessive tissue blocks the flow of air, and leads to snoring and constant wakefulness at night. Children’s behavior may change as a result of their lack of sleep: bed wetting, sleepiness during the day and poor performance in school.

Adults that suffer from obstructive sleep apnea have large floppy soft palates or large uvulas. This can be particularly true of people suffering from obesity. The extra tissue at the back of the throat actually flops down when the person sleeps, and covers the airway. If you have a small airway, this can cause sleep apnea symptoms as well.

The other type of sleep apnea is called central sleep apnea (CSA). Central sleep apnea has to do with the central nervous system which includes the brain and the spinal cord. It is not as common as obstructive sleep apnea but it does occur.

The airway is not the problem here. Instead, a problem within the respiratory center of the brain causes a malfunction. As you sleep, the muscles responsible for respiration are not given the signal to move by the brain. As a result, your breathing stops.

Central sleep apnea usually occurs when there is a disease present that affects the brain or spinal cord in some way. Brain injuries, spinal surgery, and neurological disease are all possible reasons why a person might develop central sleep apnea. The symptoms of central sleep apnea are similar to those experiences with obstructive sleep apnea.

Mixed sleep apnea is not a different type of sleep apnea, but a combination of both obstructive and central sleep apnea. Proper diagnosis by your physician is important to determine the exact type of sleep apnea you suffer from, in order to get you the most effective treatment. There are many different options for OSA, for example, which will depend on your overall health and lifestyle./ Once the diagnosis is done through sleep studies at a sleep center, you can opt for treatment.

In our next article, we will discuss the different treatment possibilities for sleep apnea.

Who are most affected by sleep apnea? Men are more likely to suffer from it than women. People over the age of forty show an increased likelihood of having sleep apnea. This doesn’t mean that other age groups aren’t affected. Sleep apnea can occur in children and young adults as well.

Lack of proper rest such as that which occurs with sleep apnea affects all other areas of your life. The body doesn’t get enough time to restore itself, and that can lead to diseases and other conditions manifesting themselves in your body. For instance, it is not uncommon for sleep apnea patients to develop high blood pressure and symptoms of cardiovascular diseases.

The brain is also affected by poor sleep patterns. It becomes harder to remember even the smallest things, or to concentrate on detailed tasks or even perform routine functions at work. As a result, stress levels increase and tempers get shorter. Performance on the job and at home is impaired. Undiagnosed, sleep apnea symptoms worsen to the point where chronic fatigue and a host of other health problems can set it.

On the positive side, sleep apnea can be treated in a number of ways. But your first step is to find out of you have sleep apnea. Make an appointment with your doctor to be tested to see if sleep apnea is your primary issue causing whatever symptoms you have been experiencing. The doctor will take a detailed history of the symptoms you have been suffering.

If there is sufficient cause, you will be asked to participate in a sleep study. A sleep study is the primary diagnostic tool for sleep apnea. At a sleep center, you are placed in a room and hooked up to machines that monitor several aspects of your sleep pattern.

Sleep apnea is a serious but treatable condition. If you or someone you know has experienced sleep issues, see a doctor and get tested, so that you can soon be on your way to a more restful sleep and a more well-rested and active and efficient you.