10 Steps to CPR

10 Steps to CPR

Performing CPR properly can mean the difference between life and death. CPR, which stands for cardiopulmonary resuscitation, is an emergency procedure done when someone’s breathing or heartbeat has stopped. CPR techniques vary depending on the age or size of the patient. Those who are certified or trained in CPR are ideally the ones who should perform the procedure.

Step 1

Survey the area. Although it is best to begin CPR as quickly as possible, the person who is about to perform CPR needs to ensure that he will be safe while performing the procedure. This may include looking for traffic, fires or other potential dangers.

How to Survive Exam Time….

How to Survive Exam Time....

While the rest of us (sorry) will be looking forward to the sort of scorching weather conditions that normally greet the start of the Leaving Cert – for students, these few last days before the exams start to represent ‘crunch time’.

Take a read – before you hit the books for the day…

1. Exam time can be an anxious, stressful & potentially overwhelming experience.
Remember, test taking anxiety is normal and because anxiety is an emotion it will pass if you give it time. Rescue Remedy can help manage your exam stresses

2. Don’t forget to mind yourself, especially in a couple of key ways:
Sleep: you should be aiming for 8-10 hours per night, make sure to try to wind down before going to sleep. You don’t go from 5th gear straight to 1st gear when driving a car, your mind works similarly, it needs time to slow down before sleep.
Eat regular meals and eat well, this will help your ability to think, concentrate and last the distance. supplement your diet with a multi-vitamin to prevent you getting run-down on the lead up and during the exam period.
Exercise will help to relieve some of the build-up of stress and improve your mood, try to build it into your plan, walk the dog, go for a swim or cycle or anything that gets you active.
Make time for some fun, it’s not only allowed, its recommended. Schedule in specific things you enjoy doing at weekends or during breaks between exams.

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Fitness – Tips for Staying Motivated

Are you finding it difficult to get out of bed in the morning for your daily walk – and are you making up excuses to skip the gym on the way home?

Even the most dedicated people occasionally get bored with their routine. These helpful tips will help you stay motivated.

1. Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.

For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day five days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.

2. Vary your routine or change your scenery!

Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent.

Remember, exercise doesn’t have to be boring, and you’re more likely to stick with a fitness program if you’re having fun.

3. Make physical activity part of your daily routine

If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity.

You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Take a walk during a break at work. Pedal a stationary bike or do strength training exercises while you watch TV at night.

4. Put it on paper

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write down your goals. Seeing the benefits of regular exercise and writing your goals down on paper may help you stay motivated.

5. Find a workout buddy!

You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.

6. Reward yourself

After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise.

External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

7. If all else fails…
If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.