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Ιf уou spend timе outdoors — which we all shouⅼd do, fоr all sorts of reasons — үoս arе liкely to encounter biting bugs. Мost ᧐f the time the bites аre just a nuisance. But besiⅾes the fact that sometimеs they сan ƅe painful or itchy, bug bites can lead to illness — ⅼike Lyme disease from ticks<\/a>, or Zika<\/a>, malaria, or West Nile disease<\/a> from mosquitoes. So preventing bites is a good idea for all of us, and certainly for children.<\/p>

Simple precautions will help<\/h2>

Before talking about insect repellents, it's important to remember that there are simple and effective precautions, nearly all of which don't involve any chemicals. For example:<\/p>

Empty out any standing water outside your home. That's where mosquitoes breed.<\/li>
Wear long-sleeved shirts and long pants if you are going to be in areas with lots of biting insects. If you treat clothes (and shoes and gear) with 0.5% permethrin, it can be helpful.<\/li>
Be aware that mosquitoes are most likely to be out at dusk and dawn, and plan activities accordingly.<\/li>
To avoid tick bites, avoid wooded and brushy areas and keep to the center of paths when you hike. Be sure to do a tick check when you come home — not just of all the people in your group, but also any pets or gear that came along. Taking a shower soon after arriving home can help with both tick checks and washing off any unattached ticks.<\/li> <\/ul> Make choices about insect repellent<\/h2> Insect repellents can be very useful. Some are more effective than others, and some can have side effects, so it's important to do your homework. The Environmental Protection Agency has a great interactive tool<\/a> that can help you choose the best repellent for your particular situation.<\/p> The most effective repellent is DEET<\/a> (N, N-diethyl-meta-toluamide). It works against both mosquitoes and ticks, and is definitely the go-to repellent if you really want or need to prevent bites. The higher the concentration, the longer it lasts: 10% will give you about two hours of coverage, while 30% can protect you for about five hours. The American Academy of Pediatrics (AAP) recommends not using more than 30% on kids<\/a>, and not using any<\/em> repellents on infants less than 2 months old.<\/p> The most common side effect is skin irritation, and if you ingest it (you never know with little kids) it can lead to nausea and vomiting. Eye irritation is possible, which is why you should never spray any repellent directly to the face, but rather put it on your hands and then carefully apply to the face. In very rare cases, like one in every 100 million users, DEET can lead to brain problems such as seizures if used in high doses. This is an incredibly rare side effect, and not something that should stop you from using it, especially if you are in an area with a lot of ticks, or an area with lots of disease-carrying mosquitoes.<\/p> Here are some alternatives with minimal to no side effects (eye irritation most common; avoid as noted above):<\/p> oil of lemon eucalyptus, or PMD (the manmade alternative). This works nearly as well as DEET.<\/li> picaridin, which works better against mosquitoes than ticks<\/li>
2-undecanone<\/li>
IR-3535, the active ingredient in Avon products, although it is not very effective<\/li>
citronella, although it is even less effective.<\/li>
<\/ul>

Applying insect repellent — and sunscreen<\/h2>

Whatever you use, follow label directions and be sure that you are careful as you apply it to all exposed skin. It's best to spray in an open area — and spray clothing too. Pump bottles and wipes with insect repellent may help you apply products carefully. Try to choose the best product for your situation so that you can apply it just once; the EPA tool is great for that. Don't forget sunscreen; apply that first so your skin can absorb it.<\/p>

The Centers for Disease Control and Prevention (CDC) has more information about applying insect repellent on children and preventing bites from mosquitoes<\/a> and ticks<\/a>.<\/p>

Also visit the Harvard Health Publishing Lyme Wellness Initiative<\/a> to learn about preventing –– or living with –– Lyme disease and other tick-borne illnesses.<\/p>
<\/body>","excerpt":"

Usually biting bugs are just a nuisance that goes with being outdoors in warm weather. But sometimes insect bites can lead to illnesses like Lyme disease, Zika, or West Nile virus. To prevent bug bites, take simple precautions and learn how to choose and safely use insect repellents on children and yourself.<\/p>
","short_excerpt":"

Usually biting bugs are just a nuisance that goes with being outdoors in warm weather. But sometimes insect bites can lead to illnesses like Lyme disease, Zika, or West Nile virus. To prevent bug bites, take simple precautions and learn how to choose and safely use insect repellents on children and yourself.<\/p>
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Like kayaking or canoeing, paddleboarding provides a serious workout. But before you head out on the water, you'll want to get some key muscle groups in shape, especially ones that probably have not been used much during winter.<\/p>
","content":"

<\/p>

On the Gulf Coast of Florida where I live, the telltale sign of summer is not an influx of beachcombers, afternoon storms that arrive exactly at 2 p.m., or the first hurricane warning, but the appearance of hundreds of paddleboarders dotting the inlet waters.<\/p>

From afar, paddleboarding looks almost spiritual — people standing on nearly invisible boards and gliding across the surface as if walking on water.<\/p>

But this popular water sport offers a serious workout<\/a>, just as kayaking and canoeing do. While floating along and casually dipping a paddle in the water may look effortless, much goes on beneath the surface, so to speak.<\/p>

As warm weather beckons and paddle season arrives, it pays to get key muscles in shape before heading out on the water.<\/p>

Tuning up muscles: Focus on core, back, arms, and shoulders<\/h2>

\"Paddling a kayak, canoe, or paddleboard relies on muscles that we likely haven't used much during winter,\" says Kathleen Salas, a physical therapist with Spaulding Adaptive Sports Centers at Harvard-affiliated Spaulding Rehabilitation Network. \"Even if you regularly weight train, the continuous and repetitive motions involved in paddling require endurance and control of specific muscles that need to be properly stretched and strengthened.\"<\/p>

While paddling can be a whole-body effort (even your legs contribute), three areas do the most work and thus need the most conditioning: the core, back, and arms and shoulders.<\/p>

Core.<\/strong> Your core comprises several muscles, but the main ones for paddling include the rectus abdominis (that famed \"six-pack\") and the obliques, located on the side and front of your abdomen. The core acts as the epicenter around which every movement revolves — from twisting to bending to stabilizing your trunk to generate power.<\/li>
Back:<\/strong> Paddling engages most of the back muscles, but the ones that carry the most load are the latissimus dorsi muscles, also known as the lats, and the erector spinae. The lats are the large V-shaped muscles that connect your arms to your vertebral column. They help protect and stabilize your spine while providing shoulder and back strength. The erector spinae, a group of muscles that runs the length of the spine on the left and right, helps with rotation.<\/li>
Arms and shoulders:<\/strong> Every paddle stroke engages the muscles in your arms (biceps) and the top of your shoulder (deltoids).<\/li> <\/ul> Many exercises specifically target these muscles, but here are three that can work multiple paddling muscles in one move. Add them to your workouts to help you get ready for paddling season. If you haven't done these exercises before, try the first two without weights until you can do the movement smoothly and with good form.<\/p> Three great exercises to prep for paddling<\/h2> Wood chop<\/h3> <\/p> Muscles worked: Deltoids, obliques, rectus abdominis, erector spinaeReps: 8–12 on each sideSets: 1–3Rest: 30–90 seconds between sets<\/p> \>\>\>Starting position:<\/strong> Stand with your feet about shoulder-width apart and hold a dumbbell with both hands. Hinge forward at your hips and bend your knees to sit back into a slight squat. Rotate your torso to the right and extend your arms to hold the dumbbell on the outside of your right knee.<\/p> Movement:<\/strong> Straighten your legs to stand up as you rotate your torso to the left and raise the weight diagonally across your body and up to the left, above your shoulder, while keeping your arms extended. In a chopping motion, slowly bring the dumbbell down and across your body toward the outside of your right knee. This is one rep. Finish all reps, then repeat on the other side. This completes one set.<\/p> Tips and techniques:<\/strong> <\/p> Keep your spine neutral and your shoulders down and back<\/li> Reach only as far as is comfortable.<\/li>
Keep your knees no farther forward than your toes when you squat.<\/li> <\/ul> Make it easier:<\/strong> Do the exercise without a dumbbell.<\/p> Make it harder:<\/strong> Use a heavier dumbbell.<\/p> Bent-over row<\/h3> <\/p> <\/p> Muscles worked: Latissimus dorsi, deltoids, bicepsReps: 8–12Sets: 1–3Rest: 30–90 seconds between sets<\/p> \>\>\>Starting position:<\/strong> Stand with a weight in your left hand and a bench or sturdy chair on your right side. Place your right hand and knee on the bench or chair seat. Let your left arm hang directly under your left shoulder, fully extended toward the floor. Your spine should be neutral, and your shoulders and hips squared.<\/p> Movement:<\/strong> Squeeze your shoulder blades together, then bend your elbow to slowly lift the weight toward your ribs. Return to the starting position. Finish all reps, then repeat with the opposite arm. This completes one set.<\/p> Tips and techniques:<\/strong> <\/p> Keep your shoulders squared throughout.<\/li> Keep your elbow close to your side as you lift the weight.<\/li>
Keep your head in line with your spine.<\/li> <\/ul> Make it easier:<\/strong> Use a lighter weight.<\/p> Make it harder:<\/strong> Use a heavier weight.<\/p> Superman<\/h3> <\/p> <\/p> Muscles worked: Deltoids, latissimus dorsi, erector spinaeReps: 8–12Sets: 1–3Rest: 30–90 seconds between sets<\/p> \>\>\>Starting position:<\/strong> Lie face down on the floor with your arms extended, palms down, and legs extended.<\/p> Movement:<\/strong> Simultaneously lift your arms, head, chest, and legs off the floor as high as is comfortable. Hold. Return to the starting position.<\/p> Tips and techniques:<\/strong> <\/p> Keep your shoulders down, away from your ears. Make it easier: Lift your right arm and left leg while keeping the opposite arm and leg on the floor. Switch sides with each rep. Make it harder: Hold in the \"up\" position for three to five seconds before lowering. ","excerpt":" Like kayaking or canoeing, paddleboarding provides a serious workout. But before you head out on the water, you'll want to get some key muscle groups in shape, especially ones that probably have not been used much during winter. ","short_excerpt":" Like kayaking or canoeing, paddleboarding provides a serious workout. But before you head out on the water, you'll want to get some key muscle groups in shape, especially ones that probably have not been used much during winter. ","description":null,"author":null,"slug":"power-your-paddle-sports-with-three-great-exercises-202204192726","sort_date":"2022-04-19T04:00:00.000000Z","contentable_type":"App\\Models\\Marketing\\BlogPost","contentable_id":2726,"replacement_content_id":null,"landing_page_landing_page_group_id":null,"ucr_content_id":"BL041922","publication_date":"2022-04-19T14:30:00.000000Z","last_review_date":"2024-06-05T04:00:00.000000Z","imported_at":"2024-06-06T09:00:04.000000Z","last_import_type":"update","last_modified_date":"2024-06-05T04:00:00.000000Z","active":1,"created_at":"2022-04-13T09:00:06.000000Z","updated_at":"2024-06-06T09:00:04.000000Z","deleted_at":null,"images_remapped":0,"old_product_id":null,"old_content_id":null,"hide_ads":0,"primary_content_topic_id":10,"ecommerce_type":"CATALOG","authors":[{"id":66,"cr_id":434,"featured":1,"hhp_staff":0,"hidden":0,"name":"Matthew Solan","title":null,"first_name":"Matthew","middle_name":null,"last_name":"Solan","suffix":null,"slug":"matthew-solan","byline":"Executive Editor, Harvard Men's Health Watch","description":"Harvard Men's Health Watch<\/em><\/a>","description":"Matthew Solan is the executive editor of Harvard Men’s Health Watch<\/em>. He previously served as executive editor for UCLA Health’s Healthy Years and as a contributor to Duke Medicine’s Health News and Weill Cornell Medical College’s Women Nutrition Connection and Women’s Health Advisor. Matthew’s articles on medicine, exercise science, and nutrition have appeared in Men’s Health<\/em>, Men’s Fitness<\/em>, Muscle & Fitness<\/em>, Runner’s World<\/em>, and Yoga Journal<\/em>. He earned a master of fine arts in writing from the University of San Francisco and a bachelor of science in journalism from the University of Florida.<\/p>","image_url":"https:\/\/d2icykjy7h7x7e.cloudfront.net\/authors\/meFkQGpweKNzK8THXHlIORQI3ZZ68ShyfSRQykZN.jpg","twitter_username":null,"sort_order":0,"created_at":"2021-05-11T10:26:17.000000Z","updated_at":"2022-08-03T16:49:53.000000Z","deleted_at":null,"pivot":{"content_id":17180,"author_id":66,"sort_order":1}}],"contentable":{"id":2726,"comments_open":1,"created_at":"2022-04-13T09:00:06.000000Z","updated_at":"2022-04-13T09:00:06.000000Z","deleted_at":null,"media":[]},"content_type":{"id":18,"name":"blog","slug":"blog","created_at":"2021-05-11T08:30:32.000000Z","updated_at":"2021-05-11T08:30:32.000000Z","deleted_at":null},"media":[{"id":12577,"model_type":"App\\Models\\Marketing\\Content","model_id":17180,"uuid":"c2986fa9-6c38-415e-a9fc-21f2739f1cc5","collection_name":"contents","name":"320556aa-870b-4186-8366-49e0a3b4f290","file_name":"320556aa-870b-4186-8366-49e0a3b4f290.jpg","mime_type":"image\/jpeg","disk":"s3","conversions_disk":"s3","size":98842,"manipulations":[],"custom_properties":{"alt":"two 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& Fitness","slug":"exercise-and-fitness","is_primary":1,"canonical":"https:\/\/www.health.harvard.edu\/topics\/exercise-and-fitness"}},{"id":18894,"content_source_id":2social factors (your environment and relationships). Each of these factors contributes to — and helps maintain — the troublesome issues that might prompt you to seek therapy, she explains. How does CBT describe our emotions? Our emotions have three components: thoughts, physical sensations, and behaviors. \"Thoughts are what we say to ourselves, or 'self-talk,'\" says Burbridge. Physical sensations are what we observe in our bodies when we experience an emotional situation: for example, when your heart rate rises in stressful circumstances. Behaviors are simply the things you do — or do not do. For instance, anxiety might prevent you from attending a social event. All three components are interrelated and influence one another. That's why CBT helps people to develop skills in each of them. \"Think of it as a wellness class for your emotional health,\" says Burbridge. How long does CBT last? CBT is a goal-oriented, short-term therapy. Typically it involves weekly, 50-minute sessions over 12 to 16 weeks. Intensive CBT may condense this schedule into sessions every weekday over one to three weeks. Is CBT collaborative? \"When I first meet with someone, I'll listen to what's going on with them and start thinking about different strategies they might try,\" Burbridge says. But CBT is a collaborative process that involves homework on the patient's part. What might that mean for you? Often, a first assignment involves self-monitoring, noting whether there are certain things, events, or times of day that trigger your symptoms. Future sessions focus on fine-tuning approaches to elicit helpful, adaptive self-talk, and problem-solving any obstacles that might prevent progress. Certain thinking patterns are often associated with anxiety or depression, says Burbridge. Therapists help people recognize these patterns and then work with patients to find broader, more flexible ways to cope with difficult situations. \"We're cognitive creatures with big frontal lobes that help us analyze situations and solve problems. That's useful in some situations. But at other times, when you're trying to manage your emotions, it may be better to pause and acknowledge and accept your discomfort,\" says Burbridge. Which CBT tools and strategies can help? That particular skill — paying attention in the present moment without judgement, or mindfulness — is a common CBT tool. Another strategy that's helpful for anxiety, known as exposure or desensitization, involves facing your fears directly. \"People avoid things that make them nervous or scared, which reinforces the fear,\" says Burbridge. With small steps, you gradually expose yourself to the scary situation. Each step provides learning opportunities — for example, maybe you realize that the situation wasn't as scary as you though it would be. By trying new things instead of avoiding them, you begin to change your thought patterns. These more adaptive thinking patterns then make it more likely you will try new or challenging experiences in the future, thereby increasing your self-confidence.social factors (your environment and relationships).<\/li> <\/ul> Each of these factors contributes to — and helps maintain — the troublesome issues that might prompt you to seek therapy, she explains.<\/p> How does CBT describe our emotions?<\/h2> Our emotions have three components: thoughts, physical sensations, and behaviors.<\/p> \"Thoughts are what we say to ourselves, or 'self-talk,'\" says Burbridge. Physical sensations are what we observe in our bodies when we experience an emotional situation: for example, when your heart rate rises in stressful circumstances. Behaviors are simply the things you do — or do not do. For instance, anxiety might prevent you from attending a social event.<\/p> All three components are interrelated and influence one another. That's why CBT helps people to develop skills in each of them. \"Think of it as a wellness class for your emotional health,\" says Burbridge.<\/p>

How long does CBT last?<\/h2>

CBT is a goal-oriented, short-term therapy. Typically it involves weekly, 50-minute sessions over 12 to 16 weeks. Intensive CBT may condense this schedule into sessions every weekday over one to three weeks.<\/p>

Is CBT collaborative?<\/h2>

\"When I first meet with someone, I'll listen to what's going on with them and start thinking about different strategies they might try,\" Burbridge says. But CBT is a collaborative process that involves homework on the patient's part.<\/p>

What might that mean for you? Often, a first assignment involves self-monitoring, noting whether there are certain things, events, or times of day that trigger your symptoms. Future sessions focus on fine-tuning approaches to elicit helpful, adaptive self-talk, and problem-solving any obstacles that might prevent progress.<\/p>

Certain thinking patterns are often associated with anxiety or depression, says Burbridge. Therapists help people recognize these patterns and then work with patients to find broader, more flexible ways to cope with difficult situations.<\/p>

\"We're cognitive creatures with big frontal lobes that help us analyze situations and solve problems. That's useful in some situations. But at other times, when you're trying to manage your emotions, it may be better to pause and acknowledge and accept your discomfort,\" says Burbridge.<\/p>

Which CBT tools and strategies can help?<\/h2>

That particular skill — paying attention in the present moment without judgement, or mindfulness — is a common CBT tool. Another strategy that's helpful for anxiety, known as exposure or desensitization, involves facing your fears directly.<\/p>

\"People avoid things that make them nervous or scared, which reinforces the fear,\" says Burbridge. With small steps, you gradually expose yourself to the scary situation. Each step provides learning opportunities — for example, maybe you realize that the situation wasn't as scary as you though it would be.<\/p>

By trying new things instead of avoiding them, you begin to change your thought patterns. These more adaptive thinking patterns then make it more likely you will try new or challenging experiences in the future, thereby increasing your self-confidence.<\/p>

How does CBT work?<\/h2>

Brain imaging research suggests conditions like depression or anxiety change patterns of activity in certain parts of the brain. One way CBT may help address this is by modifying nerve pathways involved in fear responses, or by establishing new connections between key parts of the brain.<\/p>

A Who might benefit from CBT? CBT is appropriate for people of all different ages. This can range from children as young as 3 years — in tandem with parents or caregivers — to octogenarians. In addition to treating anxiety and depression, CBT is also effective forWho might benefit from CBT?<\/h2>

CBT is appropriate for