When time is short, it's tempting to skip the warm-up and go straight into a workout. But giving your body a few minutes to prepare can make the transition from rest to exercise smoother.

There are various types of stretching. Instead of holding a stretch for an extended period of time, it is generally preferable to perform dynamic stretching before a workout. This type of stretching involves controlled movements that allow your muscles and joints to move through a comfortable range of motion.

Longer static stretches can help with flexibility, but they're usually best reserved for the end of a workout when your muscles are already warm. You don't need special equipment or a complicated routine.

Try these movements:

• Arm Circles: Extend your arms and make controlled circles forward and backward to warm up your shoulders.
• Torso Rotations: Stand comfortably and gently rotate your upper body from side to side.
• Leg Swings: Hold onto a wall or chair and swing one leg forward and backward before switching sides.
• Walking Knee Hugs: As you walk, gently bring one knee toward your chest, release, and alternate legs.
• Walking Lunges: Step forward into a comfortable lunge, then bring the back leg forward and repeat.
• Ankle Circles: Slowly rotate each ankle in both directions before activities such as walking or running.

Focus on the areas you'll use most. Before running, emphasize your legs, hips, and ankles. For upper-body training, include more shoulder and arm movements.

Stretching shouldn't hurt, and there's no need to force your body into a deeper range of motion. Even a short warm-up can help your body transition into exercise. Make those first few minutes part of your workout rather than something you skip when you're short on time.

Many people associate Halloween with costumes, trick-or-treating, jack-o’-lanterns, spooky stories, and sweet treats. However, the traditions surrounding October 31 have origins that go back more than 2,000 years.

Halloween can be traced to the ancient Celtic festival of Samhain, celebrated around October 31. Samhain marked the end of the harvest and the beginning of winter, a time when people believed the boundary between the living and the dead became blurred.

During the festival, spirits were thought to roam the earth. To protect themselves or appease wandering souls, people wore animal skins and masks as disguises, left food and drink outside their homes, and lit bonfires and candles to guide or ward off spirits. These practices share similarities with some Halloween traditions today.

Roman customs later influenced the celebration after Rome conquered Celtic territories. Festivals honoring the dead, along with celebrations of Pomona, the goddess of fruit and trees, became intertwined with existing traditions and may have influenced customs such as apple bobbing.

As Christianity spread across Europe, some older traditions were incorporated into Christian holidays. In the 8th century, All Saints’ Day, or All Hallows’ Day, was moved to November 1. The evening before became known as All Hallows’ Eve, eventually shortened to “Halloween.”

Halloween continued to evolve over the centuries. During the 19th century, Irish immigrants brought many Samhain and All Hallows’ Eve traditions to the United States, where they blended with local customs.

By the 20th century, community celebrations and parades had helped establish Halloween as a popular American holiday. Movies and television later introduced its traditions to audiences around the world.

Today, Halloween is celebrated internationally, combining ancient folklore and seasonal traditions with modern costumes, parties, and plenty of spooky fun.

Good balance helps you feel more stable and confident during everyday activities while supporting stronger muscles and reducing the risk of slips, trips, and falls.

Balance training can benefit people of all ages, but it becomes especially important as we get older, when the risk of falling increases.

You don't need a complicated workout or special equipment to improve your balance. Everyday activities such as walking can help, but adding a few targeted exercises to your routine can further improve stability, coordination, and confidence.

If you're new to balance training, start with simple movements that allow you to feel safe and in control. Try adding these exercises to your routine:

• Single-leg stands: Stand on one foot for several seconds, using a stable surface for support if needed.
• Chair stands: Rise from a seated position without using your hands to build strength, balance, and control.
• Heel-to-toe walking: Walk slowly in a straight line, placing the heel of one foot directly in front of the toes of the other.
• Side leg raises: Lift one leg out to the side while standing tall to strengthen the muscles that support balance.
• Heel raises: Slowly lift your heels off the floor and lower them back down to improve lower-leg strength and stability.
• Marching in place: Lift one knee at a time while maintaining an upright posture to challenge balance and coordination.

Balance exercises don't have to take long to be effective. Even a few minutes each day can be a practical way to build stability and confidence. Start at a level that feels comfortable, focus on controlled movements, and progress gradually as your balance improves.

Strong legs and a stable core do more than improve your fitness—they support everyday movements such as walking, climbing stairs, bending, lifting, and maintaining good posture.

Before exercising, it is recommended to spend about 5 minutes doing light cardio, such as walking or marching in place, to gradually raise your heart rate and get your muscles ready to move. As always, be sure to consult with your physician before starting any new exercise routine.

A balanced beginner workout should target the quads, hamstrings, glutes, calves, and core muscles. Try incorporating the following exercises into your routine:

• Bodyweight squats: Strengthen the quads, glutes, and hamstrings while engaging the core for stability.
• Reverse lunges: Work the legs and glutes while challenging your balance and core control.
• Walking lunges: Strengthen the quads, hamstrings, and glutes while challenging balance and coordination.
• Step-ups: Build single-leg strength and target the major lower-body muscles, especially the glutes. Adjust the step height to change the difficulty.
• Glute bridges: Target the glutes and hamstrings while keeping the core engaged throughout the movement.
• Single-leg deadlifts: Work the hamstrings and glutes while challenging balance and core stability.
• Calf raises: Strengthen the calves and support lower-leg and ankle stability.
• Bird dogs: Engage the core while improving balance, coordination, and overall stability.
• Forearm planks: Strengthen the abdominal and core muscles while promoting full-body stability.

After your workout, take a few minutes to cool down and complete a more relaxed stretching routine. Focus on the muscles you worked, including your legs, hips, and core, and allow your breathing and heart rate to gradually return to normal.

Start with a manageable number of repetitions or short hold times, prioritizing proper form over speed. As you become stronger and more comfortable, gradually increase the repetitions, duration, or difficulty of your exercises.

When we experience stress, our breathing often becomes faster, shallower, or more irregular as the body responds to a perceived threat through its natural “fight-or-flight” response. The good news is that intentional breathing can help counter these effects.

Having a variety of breathing exercises lets you adapt to any situation. You needn't master every technique. Try several and choose the most comfortable and useful. Start with these:

Deep Belly Breathing
Deep belly breathing can calm your body and mind, help relieve stress, promote relaxation, and prepare you for sleep.

How to practice: Sit or lie comfortably and place one hand on your belly. Breathe deeply through your nose. Hold for a couple of seconds, then slowly exhale through your mouth as your belly falls. Repeat for 5–10 breaths, relaxing a little more with each exhale.

Box Breathing (Square Breathing)
Box breathing is a simple technique you can use almost anywhere to manage stress, slow your heart rate, and encourage a calmer state.

How to practice: Imagine tracing the four sides of a box. Inhale through your nose for four counts, hold for four, exhale for four, and pause for another four counts. Repeat for several rounds, keeping your breathing slow and even.

4–7–8 Breathing
The 4–7–8 technique uses a longer exhale to encourage relaxation and help you wind down, making it especially useful before bedtime.

How to practice: Inhale through your nose for four counts, hold for seven, then slowly exhale through your mouth for eight. Repeat three to four times, focusing on a gentle, controlled exhale.

Diaphragmatic Breathing
Also called belly breathing, diaphragmatic breathing encourages deeper breaths by engaging the diaphragm. It may help improve breathing efficiency and reduce physical tension.

How to practice: Place one hand on your chest and the other below your ribs. Inhale through your nose, allowing your belly to rise while keeping your chest relatively still. Slowly exhale through pursed lips as your belly lowers. Practice for 5–10 minutes.

Slowly practice these in your comfort. Regular practice can make controlled breathing a simple tool for pausing, refocusing, or relaxing.

October 5 is Child Health Day, a reminder that every child deserves the opportunity to grow up healthy, safe, and supported. Thanks to advances in healthcare, nutrition, and disease prevention, more children are thriving today than ever before.

However, many preventable health challenges still affect children around the world, highlighting the importance of continued awareness, education, and access to quality care.

Supporting a child's health goes beyond treating illness. It means encouraging healthy habits, providing proper nutrition, ensuring regular medical care, and creating a safe environment where children can learn, play, and flourish. Invest in children's well-being today and help build healthier families and stronger communities for the future.

We have compiled a list of child health resources to help you support the children in your life.

HealthyChildren.org (American Academy of Pediatrics)

Find reliable, pediatrician-approved information on your child's health, including developmental milestones, immunization schedules, common illnesses, nutrition, safety tips, and practical parenting advice for every stage of childhood.

Nationwide Children's Hospital Resources

Access a comprehensive library of patient education materials covering childhood illnesses, injury prevention, medication safety, healthy habits, and guidance to help parents care for their children with confidence.

UNICEF Health Resources

Discover valuable information on child survival, vaccinations, nutrition, maternal and newborn care, early childhood development, and programs that help children grow up healthy, safe, and protected.

World Health Organization (WHO) – Child Health

Explore evidence-based information on child health, nutrition, immunizations, growth standards, disease prevention, and global initiatives that promote healthy development for children around the world.

Every small step toward better health can make a lasting difference in a child's life. This Child Health Day, let's work together to help every child grow up healthy, fulfilled, and ready to reach their full potential.