Q: A warm up gradually increases your heart rate, body temperature, and blood flow. Warming up your body before exercise can help to prevent injury and reduce soreness from a workout. A warm up should be a light version of your planned exercise. Warm ups should last for around ten minutes. You shouldn't feel exhausted or overly tired from your warm up. For example, before going for a fast walk, warm up by walking slowly for around ten minutes. It's important to gradually cool your body down after a workout. Cooling down can help your heart rate return to a normal resting rate and may help prevent injury or soreness after the workout. A cool down requires you to gradually reduce the intensity of your chosen exercise or activity. Try to cool down for around ten minutes. You may want to include stretching in your cool-down. For example, if you went for a walk, reduce your pace for around ten minutes. Include stretching in your warm-ups and cool-downs to help your muscles stay flexible and maintain their full range of motion. Stretches should be held for around thirty seconds each before repeating the stretch on the opposite side of the body. Try including some of the following stretches in your workouts: Keep your shoulders flexible by bringing your arm across your body and holding it in place with your opposite hand. Push slightly with your opposing hand and feel the stretch across your shoulder. Stretch your hamstrings by first laying down on your back. Put one of your legs up and rest your foot against the outer corner of a wall. Slowly straighten your leg and hold for thirty seconds. Repeat the same motion with your other leg. To stretch your quadriceps, grab your ankle while standing and pull it up and back. You will feel the stretch in the front of your leg. You may want to hold onto something in order to keep your balance.
A: Always warm up before any exercise. Cool down after your exercise. Stretch before and after a workout.

Q: You will need to choose a color for the base and at least two colors for the tips. If you only want the tips to be colored, use a clear or nude polish for the base. For the tips, consider using two colors. Use one color for the middle of the tip, and one colors for the edges of each tip. Some options to consider are shades of the same color for the tip, white and gold, and a sparkly and matte color.
A: Pick out your colors.

Q: Both species have short, sharp calls. However, if you listen carefully, you can detect slight differences in the calls. The Downy Woodpecker's pik call is a rapid string of high-pitched notes that descends in pitch toward the end. Their call typically lasts about two seconds. Hairy Woodpeckers, however, make a similar short sharp note, described as more of a peek sound. It is slightly lower in pitch and does not descend at the end as the Downy's call does. Hairy Woodpeckers also have a rattling or whinnying call. The males and females of both species use their bills to drum on trees as a means of communication. However, Downy's drum is slightly slower than that of a Hairy, about 17 beats per second as opposed to the Hairy's 25 beats per second. Both species primarily eat insects, along with some fruit and seeds. But there are some differences in how the two species feed that may help you identify them. Because of their smaller size, Downy Woodpeckers can eat foods that larger woodpeckers can't access, like insects in the stems of larger weeds. Hairy Woodpeckers never feed on weeds. Hairy woodpeckers like to drink the sweet sap of trees. They may even peck into sugar cane to drink the sugary juice within. This can be tricky because both are found in woodlands and may often flock together. However, the Downy Woodpecker favors smaller branches while the Hairy spends more time on large branches or trunks.
A: Listen for differences in their calls. Listen for different drum sounds. Pay attention to different eating habits. Consider differences in location.

Q: If you feel like you can only hang out with people if it's at a party or out at a nice dinner, you may limit the total amount of time you could be spending with people you enjoy. However, if you go out of your way to plan small 'dates' throughout the week with a variety of friends, you'll fill up your free time with socializing, which will practically remove loneliness from your life altogether. Going out with friends doesn't need to take much time or money. Whether you meet someone new at the coffee shop or you call up an old friend, try some of these easy 'date' ideas: Go for coffee or to a cafe Take a walk through a local park Run errands together (specifically with a close friend/family member) Cook a new recipe together Grab lunch during your break at work It's easy to feel lonely and overwhelmed when the future seems bleak and devoid of any plans. If you have something to look forward to - whether it be a big event or a meeting with someone you miss - you'll probably feel less lonely and more excited for what's to come. Take time to make a list of possible activities you might want to partake in. Then, spend a few days planning out the event to the fullest extent, so that you are fully prepared and stress-free. If you're able, include other people in the planning process and the final event for extra lonely-punching effect. Consider plans like: Going on a weekend trip to a new place Hosting a big dinner party or bonfire Going to a music festival or other related event If spending time out with friends or away from your home isn't an option for you, you might consider getting a pet to help fight loneliness. Studies have shown that people who have pets are much less likely to experience depression and loneliness than those who do not. Cats and dogs are generally considered the best pets for fighting loneliness, as they are happy to interact with you and enjoy physical contact (for the most part). Pets provide company and a good distraction from any negative feelings that may be bogging you down. Keep in mind that getting a pet is a big responsibility, and does require a large amount of time and care. If a dog or cat won't work for your lifestyle, birds and rodents are common pets that may also help. Sometimes, a change of scenery is all that is needed to freshen up your life and make you feel a bit happier. Not only that, but getting out and about exposes to you new opportunities for friends and hobbies. Keep in mind that just because you go out, doesn't mean you have to go out with people. You can conquer your loneliness even if you go out alone, so long as you are doing something you enjoy. Try going to a new cafe for work or studying, or simply visit your favorite part of the city. Becoming dependent on your bed or couch is a fast track to loneliness. Do your best to get out and try new things, even when all you may want to do is binge watch Netflix.
A:
Make small plans with friends, often. Make big plans so that you have events to look forward to. Consider getting a pet. Avoid staying at home all the time.