Article: Finding time to exercise can be difficult, especially with busy schedules or long commutes. Start adding in physical activity by increasing how many steps or how much you walk during the day. Increasing physical activity is a great change to make to help improve your overall health. Exercise has been shown to help improve mood, increase energy, and decrease your risk of heart disease and high blood pressure. Even without planned exercise each day, adding extra steps can be beneficial to your health. Try: taking the stairs instead of the elevator, parking father away, delivering messages in person instead of email at work, walking while you talk on the phone, or take a walk on your lunch break. You burn more calories walking at a faster pace than you do at a slower pace. You can also consider purchasing a pedometer to help see how many steps you take and monitor your progress of increasing your total steps. Try the "one mile rule." This means that you can walk to the store, school, work or other locations if they are less than one mile away (and it's a safe walk). Skip taking the bus or driving! Additional exercise outside of lifestyle activity (like taking the stairs), greatly adds to the health benefits provided by exercise. Plan cardio so that you're getting targeted exercise that benefits your heart and overall health. You'll see additional improvements in weight, mood and overall health. The USDA states that you should aim for 150 minutes or about 2 1/2 hours of moderate-intensity physical activity each week. Moderate intensity activity is any exercise that increases your heart rate and makes you breathe harder and work up a slight sweat. If this recommendation is too much, start with half of that amount. Or break up that time in small bits. For example, a brisk 10-minute walk at breakfast, lunch and dinner five days a week meets your 150-minute goal. Also, if you cannot do moderate intensity at first, do 150 minutes of lower intensity exercises. For example, walking counts as a lower intensity exercise. Any activity is better than none. Not all strength training exercises require you to spend time at the gym. There are plenty of easy to do exercises at home that require little to no equipment. It's recommended to include 20 minutes of strength training two days a week. Including strength training helps build lean muscle mass which can increase your metabolism and how many calories your body burns at rest. Easy, no equipment required exercises include: lunges, push-ups, sit-ups, squats, or wall sits. Go to the pool with your little brother, take a walk with your best friend, chase your daughter around the playground, or play backyard sports with your family. If you aren't ready for the gym or more intense exercise, try moving while you watch your favorite TV programs. Get up during the commercial breaks and fit in a few minutes of activity. Try running or walking in place, or some strength training exercises. Since commercial breaks are about two minutes, you can burn about 270 calories during two hours of TV time. Sit on an exercise ball in front of your desk or TV.
Question: What is a summary of what this article is about?
Walk more throughout the day. Add in planned cardio. Add in some resistance training. Look for social, fun exercise opportunities. Move while you watch TV.
Article: This will catch all the drips from the stripper and protect the surface under the wood from unintentional damage. There are liquid and semi-paste strippers. Strippers with methylene chloride (MC) work faster and will remove almost all types of finishes. You can also spray the stripper onto the wood surface if you have the right tools to do so. This usually takes about 20 minutes; however, this can vary from 1 type of stripper to another. If it is ready, the finish should come off without much effort. If it does not, allow the stripper to sit a little longer or add more stripper. You can use a stiff cleaning brush with natural bristles or a heavy cleaning sponge to strip wood finishes in grooved areas. Once clean, wipe the wood with cotton rags. You may have to repeat this process a couple of times.
Question: What is a summary of what this article is about?
Add chemical-resistant gloves to your protective clothing. Place cardboard underneath the wood. Decide which stripper you want to use. Pour the stripper into an empty paint can or metal bucket. Use a brush to apply a very thick coat of the stripper onto the finish you want to strip. Try scraping the surface with a metal or plastic scraper to see whether the old paint or varnish is soft enough to scrape. Scrape the entire surface with your scraper. Wipe down the wood with lacquer thinner using the brush or sponge. Allow the wood to dry for 24 hours before re-coating it.
Article: Bleaching the knots and or lace helps them blend into the color of your scalp by removing the black dots. Mix equal parts bleach and 20 to 30 volume professional developer in a bowl. Then, turn the wig inside out. Use the applicator brush that came with the bleach to carefully apply the bleach to the lace and knots. Wait about 15 minutes or until the knots turn blonde, then thoroughly rinse the wig out upside down. Immediately wash the wig with a neutralizing shampoo to stop the chemical process. Then, condition the wig to prevent the material from getting dried out. Allow the wig to air dry. Bleaching the knots will conceal the appearance of the black dots on the lace. Bleaching the knots isn't only for lighter skin tones. Bleaching should be effective for any skin tone. If the lace doesn't quite blend in with your scalp or forehead, you can use concealer to color it. Take a concealer that closely matches your skin tone and apply a small amount of it onto a sponge. Use the sponge to blend the concealer into the lace front until it matches your skin tone. Heat styling tools are typically okay to use on real human hair. You can use a flat iron or curling iron to style your hair as desired. Use a low heat setting and only style dry hair so that you don't cause excess damage to the wig. To straighten the wig, take a 1 inch (2.5cm) section of hair and run the heated flat iron from root to tip. Repeat on each section until you've straightened all of the hair on the wig. To curl the wig, clamp the curling down on a 1 inch (2.5cm) section of hair in the middle (between roots and tips). Then, wrap the bottom section of hair around the wand. Hold for 5 to 10 seconds and then let go. Repeat on each section until all of the hair has been curled. If you don't want to leave the hair down, you can put it up in a ponytail or bun. Make a side ponytail by creating a deep part, then brush all of the hair to 1 side. Gather all of the loose hair and secure it with a ponytail holder. Create a top knot by gathering the hair into a high ponytail. Then, twist all of the hair around into a knot. You can secure the bun with bobby pins or a ponytail holder. Make sure the wig looks natural at the nape of your neck.
Question: What is a summary of what this article is about?
Bleach the knots or lace on your wig to hide them. Camouflage the lace on the wig with concealer. Use heat styling tools only on human hair wigs. Style the wig in an updo, if desired.