Another reason to exercise every day during the holidays

Another reason to exercise every day during the holidaysAnother reason to exercise every day during the holidaysYes, of course we all know we should exercise every day during the holiday season to help counter the onslaught of excess calories that started on Thanksgiving and will mercifully end with a New Years toast.We may even tire of hearing about exercise and weight from family, friends and the media. But an equally important reason to exercise every day is related to blood pressure, not waistline.As a physiologist who has studied exercise and health for over 20 years, I can tell you that exercise lowers blood pressure and does so right away.Whether you go for a daily run or brisk walk, every time you finish exercising your blood pressure goes down, and stays down for many hours, which is good for your overall health. Heres why.Immediate drop in blood pressure occursThe immediate blood pressure lowering effect of exercise is referred to as post-exercise hypotension, and many stu dies have shown that blood pressure declines 5 to 7 mmHg after every exercise session. The mechanisms responsible for lowering blood pressure immediately after exercise are not fully understood, but involve dilation of the blood vessels. Whatever the precise cause, this phenomenon is clearly beneficial.During exercise the opposite occurs, blood pressure actually increases dramatically. Why? We are hardwired to exercise. When we exercise, our working muscles need oxygen-rich blood. Our brain signals the heart to increase blood flow and blood pressure rises. Systolic blood pressure (top number) can exceed 180 mmHg during hard exercise.This sounds like a crazy-high number, and it would be if a reading like this were taken while seated, but it is not unusual during strenuous exercise. High blood pressure values during exercise are offset by the many low values recorded after exercise, to the benefit of the body.Why worry about blood pressure? Simply put, high blood pressure (i.e., hyper tonie) kills. It is estimated that hypertension is a primary or contributing cause of death of more than 400,000 Americans annually. Estimates suggest that one billion people worldwide have hypertension. Here in the U.S., one-third of the population is hypertensive, and these numbers are projected to rise 7 percent by 2030. This is not just a concern for older adults one estimate suggests that 19 percent of young adults have hypertension.Hypertension increases the risk of heart disease, stroke and kidney disease. The societal costs of hypertension are astronomical. When you consider the cost of health care services, medications and missed days of work, estimates suggest that hypertension costs the U.S. US$46 billion per year. Often, there are no signs or symptoms of hypertension, which is why it is referred to as the silent killer. Even among adults who have been diagnosed with hypertension, nearly half do not have it under control despite taking medications. Needless to say, anyth ing you can do to lower your blood pressure will lower your risk of disease.Great news You dont have to spend hours on thisAs my colleagues and I point out in the Mayo Clinic Proceedings, exercise guidelines for those with hypertension emphasize the importance of daily or near-daily exercise to lower blood pressure. While the guidelines focus on those diagnosed with hypertension, daily exercise can benefit everyone.To some, daily exercise may seem onerous, but the good news is that the exercise need not be intense or lengthy moderate intensity exercise such as brisk walking for 30 minutes will lead to reductions in blood pressure. There is even evidence that short exercise bouts throughout the day (e.g., 10 minutes, three times per day) can lower blood pressure.The bottom line is that exercising every day (and obviously eating less) will help prevent holiday weight gain, but an equally important benefit of daily exercise is lower blood pressure.William B. Farquhar, Professor of Kin esiology Applied Physiology, University of DelawareThis article is republished from The Conversation under a Creative Commons license. Read the original article.

Patience Is More Than a Virtue

Patience Is More Than a VirtuePatience Is More Than a VirtueFinding the key to long-term success in the job search - and in life.Some people dig for gold. Otzu sichs dig for oil. I like to dig for habits that people use to achieve success over an extended period of time. Im interested in how Warren Buffett started with ten dollars and built a fortune worth tens of billions of dollars. Im interested in how Ayn Rand and Mark Twain wrote great novels over a period of several decades. Im interested in how Steve Jobs dropped out of college because he didnt think his parents should have to bear that expense and ended up building extraordinary products over four decades. I get excited any time I learn about a person who has achieved greatness over a long span.Three common denominators I have found among all of these intriguing examples is that they all sustained patience, effort, and learning.Sustain PatienceEvery long-term success story Ive ever studied has patience at its core.No matter how much it seems like an overnight success there is always a period of preparation where the person or group struggled to find their way and master the art of what they were doing. Everywhere I turn Im reminded of this idea.I went to apple.com to look at what Apple is up to these days. The iPad 2 is an absolute mind-boggling product. It is the latest reminder that Steve Jobss vision from the late 1970s has come true over and over and over again. He set out to make amazing products when he was very young, and he has done so on a consistent basis for four decades.My wife, Barb, and I took our kids, Sarah and Ben, to Hannibal, Missouri for a quick two-day getaway over Spring Break. (Barb wont let me call it an official vacation.) I loved it. Hannibal is about 85 miles from my house and is the childhood home of Mark Twain. As usual, I didnt fully understand the treasures we have so close to home until I went and looked at them as an adult. Mark Twain was really the first great American novelist who wrote true American novels. Ernest Hemingway wrote, All modern American literature comes from one book by Mark Twain called Huckleberry Finn.Samuel Clemens, known as Mark Twain, started his writing career at the age of 27 and didnt write The Adventures of Huckleberry Finn until he was 50. Thats 23 years of focused effort to produce his masterpiece.In his 2011 Letter to Shareholders of Berkshire Hathaway, Warren Buffett wrote, The pace of the earths movement around the sun is not synchronized with the time required for either investment ideas or operating decisions to bear fruit. At GEICO, for example, we enthusiastically spent $900 mio last year on advertising to obtain policyholders who deliver us no immediate profits. If we could spend twice that amount productively, we would happily do so though short-term results would be further penalized. Many large investments at our railroad and utility operations are also made with an eye to payoffs well down the road.I love t hat quote because it reinforces the idea that patience is at the heart of long-term success. You simply cant assume that an investment you make today is going to pay off for you this quarter or this year.I believe that at the heart of sustaining patience is an overwhelming sense of purpose. You have to know why you are doing what you are doing. Its the only way to maintain a high enough degree of passion to remain patient through the good times and the bad times. There are only three sources of great passion that I know of. You either have to love what you do, love who you do it for, or both. Take out a sheet of paper and answer this question, Why am I doing what I am doing? For Steve Jobs it was, and is, to make great products that can change the world. For Warren Buffet it was, and is, to invest in incredibly well-managed companies that he can understand.Sustain EffortMy dad used to say a lot, Good things come to those who wait, but he also said a lot, Go do your homework. He mean t it. Patiently waiting for success is important, but working toward it on a consistent basis is also important. You dont know when your breakthrough is going to happen, but it isnt going to happen if you dont work for it on an on-going basis.Write down the names of five individuals, groups, or organizations whom you believe have achieved long-term success. Then go research their stories. Look at what they did for ten years prior to their first major success. Then look at what they did over the next ten years. Keep digging for the details of their story. I believe you will find what I have found they all worked in a very focused manner both before and after their first major achievement.Sustain LearningHeres the last piece of the three-legged stool for sustaining success that I want to focus on today keep learning all the time. I find it very difficult to go through even one day without learning at least one idea.My son, Ben, has a fourth-grade teacher, Mrs. Grimm, who has 23 studen ts every day and goes home every night to her seven children. You read that correctly. She taught me that you have to be organized in everything you do. Nothing can be left to chance.Ive been reading two books this month called Working Days by John Steinbeck, which is his diary while writing The Grapes of Wrath, and The Art of Fiction by Ayn Rand, which is about how to write a full-length novel. From Steinbeck I learned the importance of piling on the details until a picture emerges and the importance of pushing yourself to stay focused all the way to the end of the book. From Rand I learned the enormous importance of establishing clear premises for every character, every scene, and the book as a whole. This learning is all for a business novel that I hope to finish and have published over the next two years. Remember that part about patience and effort?Choose something in your life that you want to improve at and focus on learning how to do it better. Stay patient and keep pouring in the required effort.

Professional Journalist CV Template

Professional Jurnalist CV vorlageProfessional Journalist CV TemplateThere are lots of journalists out there, all with varying degrees of skill, experience, and technological know-how. If you are going to stand out from the crowd of people applying for the journalism job you want, its going to take more than a shiny college degree and some experience in the field. Your curriculum vitae needs to really pop to get the attention of the managing editor at your next paper. To learn how to construct your CV in a way that makes the biggest splash, study the journalist cv template below. Create This CV Journalist CV Template Johan JohannesLos Angeles, CA 11111E johanjohannesanymail P 555-212-1212Professional SummaryExperienced multimedia journalist with a background in investigative reporting. Expert in interviewing, reporting, fact-checking, and working on a deadline. Excel at cinematic storytelling and sourcing images, sound bites, and video for multimedia publication. I work well with pho tographers and videographers when not shooting my own stories, and love to collaborate on large, in-depth features.Work ExperienceMultimedia Reporter The Paper News Broadcasting Group March 2014 Present File three social media or web stories each day and three expanded stories per week for digital and print editions. Create, edit, and share photos, videos, and livestream videos. Collaborate with other reporters, photographers, and videographers for bi-monthly multimedia features, exposs, or biographical pieces. Introduced use of Periscope, Snapchat, and Instagram to our newsroom. Generated an interactive social media following of more than 65,000 in the past two years.Breaking News Reporter The Paper News Print Division September 2012 March 2014 Reported breaking news throughout the Denver Metro. Traveled extensively throughout the sektor to untitel stories. Managed mobile photography and videography equipment. Collaborated with photographers, camera operators, and others in t he field. Built relationships with relevant sources on the beat, including city and county officials, school board members, and law enforcement.Staff Reporter The Fast Times September 2012 March 2014 Reported local news and updated stories based on reports from the field. Covered some community events. Maintained community events calendar (print version and website version).Education and TrainingBachelor of Arts in Journalism, News Reporting and Editing 2012Indiana University, Bloomington, INSkills Excellent reporting skills Above-average photography and videography skills Extensive knowledge of social media reporting, networking, and relationship-building Outstanding interview and research skills Multitasker, in the newsroom or in the field Fact-checking and self-editing skills Team playerHobbies and InterestsKeeping up with breaking news and current events fills most of my time, but for personal enjoyment, I like to snowboard, jupe climb, and water ski. I volunteer some of my time each spring and summer to lead teen adventure trips to the outdoors. Some of my most rewarding experiences have come from helping city kids get out into nature for the first time and guiding them to chronicle their experiences. I also enjoy urban hiking and finding all of the little out-of-the-way places in every new city I visit. Customize CVJournalist Resume Questions1. Whats the best way to include digital skills on a journalist resume?With many publications expanding their online presence, it is more important than ever for aspiring journalists to include digital skills on resumes. You should have a general section labeled Skills on your resume. Along with soft skills, you should include proficiencies with various types of software. Look at our journalist resume sample for an idea of how to do this. In addition to listing specific types of software, such as Tor Browser, FiLMiC Pro, and oTranscribe, you can write generally about being knowledgeable about videography and soci al media.2. What goes in the qualifications section of a journalist resume?The qualifications section, also referred to as the summary statement, gives the hiring manager a first glimpse into who you are. Put yours at the top of the page, just like on our journalist resume sample. You want to keep it to between four and six sentences or bullet points. Include the most valuable information in this section. Most employers only spend fewer than 10 seconds reading a resume, so the qualifications section may be the only chance you have to make an impact.3. What should go in the experience section of your journalist resume?The experience section should be the longest part of your resume, which is the case on our journalist resume sample. This gives you the best chance to fill it with keywords to help your resume get through an Applicant Tracking System, ATS, which scans documents for the most desired information and keywords pulled from the job description. Include your two or three most recent positions. You should mention the title of the position you held, the name of the company you worked for, and the dates you worked there. Instead of discussing general responsibilities, bring up accomplishments when you can. For example, you should not stop at simply mentioning how you published an article on a certain topic. Discuss how many people viewed and shared the article on social media.4. What should you include about your accomplishments on your journalist resume?The journalist resume sample does not include an accomplishments section, but you can easily add one onto yours with the help of our resume builder. This tool allows you to create a great document in mere minutes. Only include a separate section if you have at least three accolades to discuss. In lieu of actual awards, you can discuss special projects you led or praise you earned from colleagues.5. How do you list education on a journalist resume?Put your education at the bottom of your submission, similarl y to our journalist resume sample. List the specific degree you earned, as well as the school you got it from. If you went to college, then there is no need to include high school information. You can include the date you graduated, if you want. However, there is generally no need to put a date if you graduated more than a couple years ago. Another option is to include specific academic honors you earned. Do not put an actual GPA.Using a Job Description to Create a Standout Journalist CVA Sample Journalist DescriptionJob SummaryJournalists are the backbone of Peak City Insights. Our investigative journalists research skills, interview techniques, and attention to detail make our paper the credible news source that it is. As the newest addition to our multimedia division, you will collaborate with other reporters, photographers, and videographers to titelbild and share the stories that are most relevant to our readers. Your input will help steer the direction of our breaking news and regional coverage, and your interactions with the community via social media will help bring the publics voice to our publication.Job ResponsibilitiesPeak City Insights is a local and regional paper with a global outlook. Some of your responsibilities will include Keeping current (up to the minute) on local, breaking news, especially local policy and events. Traveling to cover breaking news. Securing and conducting difficult interviews. Cultivating and maintaining relationships with local officials, school board members, law enforcement, and other public figures. Fact-checking your own work. Collaborating with camera operators in the field. Shooting and streaming live video for social media and web. Shooting and editing photos and videos for web and print editions.Job Skills We are searching for a journalist who has the following qualifications. Degree in journalism At least five years of combined newsroom and field experience Photography skills (print quality) Videography skills ( smartphone/social media as well as professional equipment for web) Experience building a social media following Multitasker Commitment to journalistic excellence and integrity Curiosity and follow-through to dig deep and cover the stories that matter Create This CVHow to Employ the Job Description in Your Journalist CVAlthough you may be applying to several jobs in the same field, resist the tendency to copy and paste the same curriculum vitae and cover letter into each application. When you tailor your CV to each job description that you reply to, it helps you in two ways. First, it shows how well you fit in with the company culture. Using the same terminology as the job ad and highlighting skills and accomplishments that fit in with the description, as the journalist cv template above does, connects you as a job seeker with the open position in the hiring managers mind. Second, using keywords lifted straight from the posting can help your CV get through automated, software-based f ilters and onto the managing editors desk.When writing your skills, work history, and professional summary sections, reference the job descriptions stated requirements and required skills. Take musiknote of qualities that are mentioned more than once in the job ad because these are probably the most important skills. The journalist cv template highlights social media experience, relationship-building, and collaboration because these traits are emphasized in the job description.