Q: Don't massage directly around the bruise. Massage 12 centimeters (0.390.79in) around the outside of the visible bruise, as they tend to be bigger than they look. Directly massaging a bruise can irritate it and make it worse. Do this several times a day beginning the day after the bruising occurs. This will help your body's normal lymphatic process to clear it away. Keep in mind that the pressure shouldn't be painful. If the bruise is too painful to touch, hold off. Ultraviolet light breaks down bilirubin, which is the product of hemoglobin breakdown that causes the yellowish color of a bruise. If possible, expose the bruise to sunlight to accelerate the isomerization of the remaining bilirubin. Around 10-15 minutes of direct sunlight a day should be enough to help break up your bruise without leading to a sunburn. Apply sunscreen to the rest of your exposed skin when outdoors. Vitamin C increases the amount of collagen around blood vessels, which can help get rid of bruising. Eat foods like oranges and dark, leafy greens to ensure you're getting vitamin C in your diet. Arnica is an herb that has long been recommended for bruises. It contains a compound that reduces inflammation and swelling. Pick up an ointment that contains arnica from a drugstore, and rub it over the bruise once or twice a day. Do not apply arnica to a cut or an open wound. Bromelain, a digestive enzyme found in pineapple and papaya, breaks down proteins that trap fluids in the tissues after an injury. Eat pineapple or papaya once a day to help speed up the healing process. Vitamin K can help stop the bleeding as it causes your blood to clot. Visit a drugstore and pick up a vitamin K cream. Apply it as directed on the package to help get rid of the bruise.
A: Massage the area around the bruise. Spend 10-15 minutes in the sun each day. Get more vitamin C. Use arnica ointment or gel daily. Eat pineapple or papaya. Spread vitamin K cream over the area.

Q: Make sure your clothing can withstand soaking first by checking the label. Feel free to occasionally swirl the clothing around in the water during the 30 minutes. Set a timer so you know when the half hour is up. Leaving it to soak for longer than 30 minutes won't damage the clothing. A tougher stain might benefit from additional soaking time.
A: Let the clothing soak in the water for 30 minutes.

Q: If you're about to start an exercise regimen of daily walking, consider buying a comfortable pair of walking shoes if you don't already have a pair. A good pair of shoes can do wonders for your performance, improving your gait and allowing you to walk comfortably for longer than you otherwise would. Pick shoes that provide good stability to help keep your feet straight as you walk, cushioning to protect your heel when you step, and support for your ankle to prevent injury. The employees in the shoe section of most athletic stores should be able to help you make an informed choice. You don't necessarily have to delay your walking regimen just because you don't have a sporty set of purpose-built sneakers. Though these will provide the maximum benefit, any pair of shoes that you can walk in comfortably for long periods of time without developing pain or blisters can potentially be walking shoes. When walking, there are some basic practical considerations you'll want to keep in mind as you choose your clothing. You'll want to be prepared to work up at least a light sweat. Usually, a simple cotton t-shirt can help here, keeping you comfortable by absorbing sweat. You'll also want to pick pants that don't inhibit your gait at all. Sweatpants, shorts, track pants, and even comfortable jeans are all possibilities. Finally, you'll want to pick clothing suitable for the weather so that you're not forced to cut your walk short when you're waylaid by wind, rain, or heat. If it's cold, you'll want to bring a coat or a windbreaker, whereas if it's hot, you'll want to wear shorts, and so on. As with your shoes, don't feel the need to don sporty exercise gear just to get out there for a walk. The benefits of a lycra bodysuit, for instance, are minimal - unless you're really serious about walking, it's usually OK to rely on the clothing you already have rather than to buy something new. Where you walk can have just as much of an effect on the exercise benefit you receive as how fast you walk. Early on, you may want to stick to mostly level ground. As you become more confident, you can challenge yourself by setting more difficult or longer walking routes. Hiking up and down hills is a great way to get exercise. However, this can also increase the strain on your muscles and joints, especially your ankles, which will need to support your feet as they angle up for each step. Approach steep hills as you would approach a heavy set of weights at the gym - build up to your goal, rather than tackling it immediately. Though walking isn't as intense a form of exercise as running, weightlifting, rock climbing, and other forms of exercise, injury is still a possibility. To lessen the chance of injury from walking and to improve your flexibility, stretch before and/or after you exercise. Taking a moment to stretch your legs and arms for 5 - 10 minutes before you walk will make walking more comfortable and can keep you in better shape in the long run. Note that the benefits of stretching (and the consequences of not stretching) are increased if you suffer from a chronic condition like back pain or arthritis. Because your legs are the primary muscles used in the walking process, you'll want to prioritize lower body stretches, though core stretches and even upper body stretches can also provide benefits, especially if you're prone to pain in these areas. Below are just a few types of stretches you may want to perform: Standing thigh stretches Hamstring stretches, like the downward dog yoga pose Calf stretches Back stretches, like the cat and crocodile yoga poses Shoulder stretches The benefits of starting a walking regimen when you previously had no exercise routine will quickly become apparent - your mood will likely elevate, you'll feel more energetic, and you may even lose weight (assuming you don't begin to eat more to compensate for the energy you use while exercising). To increase these benefits, feeling even better, having more energy, and potentially losing more weight, you'll want to increase the distance you walk, the speed at which you walk, or, best of all, both. Treat walking like you would any other exercise routine, gradually increasing your burden over time, and you'll be surprised at the changes in how you look and feel.
A:
Get comfortable walking shoes. Dress appropriately for walking. Plot a course that provides the level of exercise you desire. Take a moment to stretch before you walk. Aim to gradually increase your speed and distance over time.