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Almost 15 percent of women are at risk of developing some form of breast cancer over the course of their lives. Early detection is the best and only way to catch cancer early so that you can still live a relatively normal life. Therefore, you should conduct a monthly breast exam as part of your well woman health care plan in addition to your mammograms and yearly gynecological exam.

 Here are the basic steps to perform in a breast self-exam:

 1.  Examine yourself in front of a mirror without your shirt or bra on. Check for any possible changes in the appearance of your skin, shape or texture. This could be in the form of dimpling or puckering.

 2.  Your nipples should be inspected to ensure that there are no changes in the texture or shape of the skin. You will want to squeeze each one to ensure there is no abnormal discharge.

 3.  Repeat the first two steps in three additional positions – with your arms at your side, raised over your head and also on your hips.

 4.  Taking your time, raise one arm and systematically examine the opposite breast (left arm, right breast, etc.) using the pads of your first two fingers. With slight pressure, massage in small circles every inch of your breast feeling for anything abnormal like a bump, lump, thick or fibrous area or even dimpling.

 5.  Massage under your arm and around the outside of your breast with your fingertips to check for abnormalities.

 6. Repeat the systematic examination with the opposite arm and breast.

 7.  Finally, lay down, placing a pillow under one shoulder, raising that same arm over your head. With the opposite hand, repeat the massage technique to check for lumps and bumps. This gives you a different angle and slightly different search field.

 8. Repeat the lie down examination for the opposite side.

 When it comes to the breast self-exam, you may use a light lotion to allow your fingers to glide more smoothly around the breast. In addition, choose a particular day of the month in which you do it so that it becomes a long standing habit. Just a note of caution – do not conduct the exam during your period. Instead, wait a few days until after your period when your hormones have had a chance to level out.

Early detection is the key to the successful treatment of breast cancer. For more information check out the whole package at

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The Youthful Traveler

One of the best options for great exercise for young people is to go to a club or some other place where you can dance all night long.  Although the air is not exactly healthy air to be breathing, what with all the smoking going on in some of these places, dancing all night long can be really healthy if paired with only moderate alcohol consumption.  On the upside, many such clubs and bars are going smoke free in recent years, so in a short amount of time, it should be possible to dance the night away in a smoke-free venue.  If you are traveling in Europe, don’t count on this happening anytime soon.Dancing is not just for the youthful people, waltzing all night is also very good exercise. 

Adventure Travelers

For those who like to hit the slopes or hit the cliffs, there are so many options for adventure travelers that there are really limitless possibilities.  Among the most popular are skiing, biking and climbing.  If you are planning a trip, don’t forget to schedule all kinds of this kind of activities not only because it’s a healthier kind of trip, but also because it is frequently the best way to see all of the beautiful places to which you are traveling.  Touring Europe is never better than done on bicycle and on foot.  Skip the tour bus and rent a bike instead.  Not only will you see more, you’ll also get closer to the locals on a bike than you will on a tour bus.  Even if you don’t consider yourself a true adventure traveler, set yourself the goal of walking everywhere instead of taking the subway.  Walking everywhere is not only good exercise but if helps you meet more locals and see a lot more than you would see sitting on a bus, not to mention burn off all of the calories of yummy local food you consume.

The Business Traveler

The key to getting exercise on a business trip is in scheduling the time to spend your lunch break walking to a place to get a meal or leaving time to stroll around the airport (and not having so much carry-on luggage that you can’t comfortably stroll around the airport). Instead of sitting in your hotel room all night, take a walk and see the sights of wherever you are.  You’ll feel less like a business traveler and sleep better because you’ve gotten a little exercise. Set your alarm earlier than needed to allow time for an early morning walk, this will help you stay focused during the day.

The Family Traveling Together

Nothing is more fun for kids than wandering around a new place, not to mention that the more energy the kids use up in physical activity, the less energy they will have to fight you at bedtime and argue with each other.  Try to avoid dangerous activities, try to keep it to adventurous fun like moderate hiking trails instead of climbing rock cliffs.  Keeping it adventurous, but always safe, like biking on tarred trails instead of down gravel mountain trails will make it so that everyone’s having fun, but Mom and Dad aren’t scared that someone’s going to break a leg. If you are near the beach, an early morning walk on the sand is a great way to start the day. A walk before bed is a good way to end the day and should help the kids go to sleep.

Regardless of the type of traveler you are, keeping it fun and seeing the local sights is what keeps a traveler motivated to exercise.

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