How to Acquire New Skills

A large part of achieving both personal and professional success is learning new skills. All skills take time to learn, but you can simplify the process by setting goals and breaking the skill up into smaller steps. Practice every day and hold yourself accountable so you’ll be able to add that new skill to your repertoire in no time.

EditSteps
EditSelecting Your Skill
Think about skills that would benefit you. You may feel more motivated to learn a new skill if you pick something you think will benefit you in your work or daily life. Ask yourself if there are any skills that would help you get ahead at work, help you at school, or give you an advantage in your everyday life.[1]
Skills that many people find useful for their education and career include learning a new language, programming, photography, writing, public speaking, data analysis, and cooking.

List skills you would enjoy learning. Make a list of 5-10 skills that you think you’d enjoy learning. These don’t have to benefit your job or schoolwork directly, although they can. Just think about things you’ve found interesting or that you’ve always wanted to learn how to do.[2]
For example, have you always wanted to make your own scarf? If you have, then knitting or crocheting may be an enjoyable activity. Or, perhaps you want to learn how to play a new sport or take up a hobby like doing card tricks.

Calculate how much time you can devote to learning. Think about how much time you can devote on a daily or weekly basis to learning your new skill. If you don’t have a lot of extra time, a lower-commitment skill like learning to drive a manual car might be a good skill. If you have more time, a skill that takes a lot of practice, such as learning how to play an instrument, might be right for you.[3]
Pick a skill that you actually have time for right now. Picking a difficult skill and hoping you can learn it when you don’t have much time to practice is more likely to lead to you abandoning the skill.

Focus on a single skill at a time. Pay attention to learning one skill at a time rather than trying to master multiple skills at once. If you divide your attention, it will take longer for you to master your desired skill.[4]
This doesn’t mean you can’t learn lots of new skills. Just take the time to thoroughly learn the basics of one new skill before you move onto the next one.

EditGetting Started
Set a realistic goal. Your goal doesn’t need to represent your endpoint with the skill. It should, however, encourage you to grow and push yourself as you learn your new skill. If, for example, you want to learn web design, your goal may be to build yourself an online portfolio that you design from scratch.[5]
Don’t make your goal too lofty to start. If you want to learn to cook, don’t start with the initial goal of a 3-course meal. Instead, focus on learning how to make 1 dish really well. After you learn basic skills, you can learn more recipes and build up toward that meal.

Break your goal down into steps. Even reasonable goals can feel overwhelming if you don’t know where to start. Start by breaking your goal down into small steps. The exact number of steps you’ll need will depend on your goal.[6]
Think about your steps like lessons. Each step should be small enough that you can achieve it in 1-2 lessons, but not so small that it’s not enough for a lesson unto itself. Remember, each step builds toward your goal. They may feel small now, but they’ll accumulate.

For example, if you’re learning photography, a good step would be learning how to adjust the settings on your camera. This can usually be learned easily, but it’s a bigger task than just learning to turn the flash on and off, which can usually be done in just a few seconds. Then, you can learn how to use light in photography, take still photos, take action photos, and edit photographs, for instance.

Choose a platform that fits your learning style. There are online tutorials, in-person classes, books, articles, and videos that can teach you all kinds of skills. Think about what learning platforms best enable you to absorb and apply new information.[7]
If you’re a visual learner, for example, try video tutorials instead of reading a text-only book or listening to a podcast on the subject.

Think about what is most conducive to your new skill, too. Learning a new language using only books, for example, may not be the best choice because the text alone doesn’t give you a good idea of word pronunciation and accents in everyday speech.

Find a mentor who is an expert in your skill to guide you through the process. The best tool in your journey to build a new skill is to find an expert to tutor you and help guide your progress. Reach out to an expert in your skill and set up a face-to-face meeting to talk to them about possible mentor opportunities.[8]
In some fields, mentoring is a formal process, while in other fields, it’s more organic. Do some research online to see how others learning your desired skill found a mentor.

For example, if you want to learn to use Microsoft Excel, ask a friend or family member who is familiar with the program to help you learn how to use it. If you want to learn to windsurf, you can hire an instructor with a lot of experience to teach you how to do it.

Set deadlines for yourself. Deadlines will help keep you accountable and help you stay on track. If you set a deadline without an external commitment, make sure you invest something in your deadline to keep you moving forward.[9]
If, for example, you say you’re going to be able to conjugate 10 verbs in Spanish by next week, reward yourself when you accomplish your goal. For instance, treat yourself to lunch or spend 1 hour doing something you love without feeling guilty.

If you want to make an external commitment for your deadline, you could try something like signing up for an open mic night to hold you to your goal of learning to play a song on the guitar.

EditBuilding Your Skill
Learn about the fundamentals of your skill. The first thing to do is understand the basics of the skill you want to learn. For instance, if you want to master tai chi, read about the history and development of this martial art. If you want to learn to change your own oil, spend some time learning about the function of oil in an engine and check out a diagram of your specific vehicle’s engine bay.[10]

Take courses and tutorials in your skill. Classes, workshops, and tutorials are great ways to help you build your skill and network with others learning the same skill. If you want consistent formal instruction, look for classes at your local community college, community center, or professional organization.[11]
You can also check with professional organizations, hobby groups, local businesses, and other organizations to see if they offer workshops or tutorials in your skill. These are usually 1-2 day events that help you focus on building a single aspect of your skill.

For example, if you are learning to cook, a local specialty food store may have a workshop on learning to cook make-ahead meals or cooking for college freshmen.

Start with the first step and move on as you master each portion. The only way to learn is by doing, so start trying out your new skill. Use the resources available to you, whether that may be reading a tutorial or having an expert walk you through the steps. Complete each step and ensure you understand it fully before moving on.
For instance, if your goal is to learn to type, begin by learning the home keys. Once you’ve mastered those, move on to the keys you type with your right hand, then the keys you type with your left hand.

Ask your mentor for help if you get stuck. Learning a new skill can be frustrating, but don’t give up when you hit a roadblock. Instead, seek help from an expert. Your mentor can explain what’s going wrong and help you correct the process so that you continue to make progress.[12]

Practice a little every day. Building any new skill takes time, so you must dedicate yourself to this endeavor. After you’ve learned a portion of your new skill, take time every day to practice what you’ve learned. This should be separate from the time you take to learn a new portion of your skill.[13]
For example, if you’re learning to play the piano, set aside an hour a day to practice: 30 minutes to review chords you’ve already learned and an additional 30 minutes to learn new chords.

The exact amount of time you’ll need to practice each day will depend on the skill your learning, as well as your personal learning style.

EditVideo
EditTips
The best way to learn is to do. Regardless of how unprepared you feel, make sure you are continually physically engaged.

EditRelated wikiHows
Accomplish a Goal

Achieve Your Full Potential

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Today in History for 31st December 2018

Historical Events

1229 – James I of Aragon the Conqueror enters Medina Mayurqa (Palma) consummating Christian conquest of the island of Majorca
1695 – A window tax is imposed in England, causing many shopkeepers to brick up their windows to avoid the tax.
1963 – Dear Abby show premieres on CBS radio (runs 11 years)
1972 – Australian Open Women’s Tennis: Margaret Court beats Evonne Goolagong Cawley 6-4, 7-5 for her record 11th and final Australian singles crown
1976 – TV soap “Somerset” ends 6 year run
1997 – Marv Levy, retires as coach of Buffalo Bills

More Historical Events »

Famous Birthdays

1514 – Andreas Vesalius [Andries van Wesel], Flemish-Netherlandish physician and anatomist (De humani corporis fabrica), born in Brussels, Belgium (d. 1564)
1881 – Colin G Fink, American chemist (electro chemistry), born in Hoboken, New Jersey
1902 – Lionel Daunais, Quebec singer and composer, born in Montreal, Canada (d. 1982)
1956 – Steve Rude, American comics artist, born in Madison, Wisconsin
1964 – Michael McDonald, American actor-comedian, born in St. Louis, Missouri
1964 – Klari MacAskill, Canadian kayaker (Olympics-5-92, 96), born in Budapest, Hungary

More Famous Birthdays »

Famous Deaths

1799 – Jean-François Marmontel, French historian and writer, dies at 76
1864 – George Mifflin Dallas, American politician (11th Vice President of the United States) and United States Minister to Russia, dies at 72
1967 – Arthur Mailey, cricketer (10-66 and Aust v Gloucestershire 1921), dies
1968 – George Louis Francis Lewis, composer, dies at 16
2005 – Enrico di Giuseppe, American tenor, dies at 73
2007 – Milton L. Klein, Canadian politician (b. 1910)

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How to Make Mochi Ice Cream

Mochi ice cream is the perfect, compact dessert to grab and eat on a hot summer day. The traditional Japanese treat involves wrapping your favorite flavor of ice cream with mochi, which is a sweet rice flour dough. You do not have to go all the way to Japan to experience this glorious round dessert. Instead, make it yourself. Grab an ice cream flavor of your choice, rice flour, and a cupcake tin to get started.

EditIngredients
Ice cream flavor of your choice—at least 2 cups (300 g)

¾ cup (90 g) of shiratamako or glutinous rice flour

of water

¼ cup (50 g) of superfine sugar

½ cup (80 g) of cornstarch or potato starch

EditSteps
EditPreparing the Ice Cream
Choose an ice cream with a thick consistency to use for the mochi balls. Thick ice cream will harden nicely inside of the mochi balls and won’t melt as quickly. The flavor, brand, or type of ice cream you use is entirely up to you and your preferences. Use a single flavor of ice cream, or use a different flavor for each mochi ball.[1] You will need at least 2-3 cups (300-450 g) of ice cream to make 10 mochi balls, so purchase a standard ½ gallon (1,200 g) container of ice cream.

Pick traditional vanilla or chocolate ice cream for a simple taste.

Experiment with more complicated flavors like mint chocolate chip, rocky road, or cookie dough.

Use strawberry, matcha, or black sesame ice cream for a savory taste that is more traditional to mochi ice cream sold in Japan.

Use plastic wrap to individually line 10 cups in the cupcake tin. The plastic wrap will keep the ice cream from sticking to the tin. This will work best if your cupcake tin has rounded cups instead of the flat, oval-shaped ones.[2] Instead of a cupcake tin, you can use the bottom portion of an egg carton or an ice cube tray that has large, round cups.

Put 1/4 cup (33 g) of ice cream into each of the 10 cupcake tin cups. Get a full, round scoop of the ice cream to make handling it later easier. Use an additional spoon to help properly fill the ice cream scoop and empty it into the cups if needed.[3] If your ice cream is particularly hard, it will be difficult to get full scoops. Allow the ice cream to soften at room temperature for 2-5 minutes.[4]

Cover the tin with plastic wrap and put it in the freezer. Gently, form the plastic wrap around each scoop of ice cream to prevent it from developing ice crystals. Let the ice cream sit in the freezer for at least 2 hours or until the scoops are firm to touch.[5]
EditMixing the Mochi
Mix ¾ cup (90 g) rice flour and ¼ cup (50 g) of sugar in a microwave-safe bowl. Add the shiratamako or glutinous rice flour into the bowl first, and then stir in the superfine sugar. Continue to stir the ingredients until they are blended and free of lumps. Once you get more comfortable with making the mochi ice cream, you can experiment by adding additional ingredients to the mochi batter. Some people prefer to add a pinch of salt to the batter, or even 1 tsp (2 g) of matcha (green tea powder) or a strawberry puree.[6]
The bottom of microwave-safe bowls will either directly say, “Microwave Safe” or will have a symbol resembling a microwave with wavy lines across it.[7]

Whisk of water into the bowl. Slowly add the water to the dry ingredients. Continue whisking the mixture together until it becomes a smooth batter.[8] If the batter is too thin or watery, add 1/2 tbsp (4.25 g) of rice flour to thicken it. For batter that seems dry, add of water to moisten it. Increase the increments of flour or water as need until your batter is smooth.[9]

Rest a lid on the bowl and microwave for 2 minutes. Crack the lid on the bowl so that the contents can ventilate and do not build up air pressure. The microwave will thicken and cook the mochi so it becomes a sticky dough for you to cover your ice cream balls with.[10]
Stir the mochi and microwave it with a cracked lid for another 1 ½ minutes. Use a rubber spatula to stir and aerate the mochi. Scrape the sides and the bottom of the bowl so the mochi doesn’t start to burn or dry out. After microwaving the batter, it should be cooked and resemble a sticky dough.[11] The bowl will be hot when you take it out of the microwave, so handle it with care and use potholders.

Sprinkle your clean counter with corn or potato starch. The starch, whether corn or potato, will keep the mochi from sticking to your counter when you roll it out. Don’t worry about wiping the starch off your hands. Having some on your hands will actually be beneficial and keep the dough from sticking to your skin as you handle it.[12] Have ½ cup (80 g) of cornstarch or potato starch set off to the side of your workspace. Use as much or a little of the starch as you want. Don’t be afraid sprinkle the counter with more if needed.

Form the mochi into a ball and place it on the counter. Sprinkle it with more starch so it won’t stick to your rolling pin when you go to roll it out. Be careful when first handling the mochi. It will most likely be hot. Remove the lid and allow it to cool off enough for you to be able to touch it without burning yourself.[13]
Use a rolling pin to spread out the mochi into a thin sheet. Make the sheet of mochi about thick. Work from the center of the dough outwards to keep the edges of the sheet from getting too thin. The center of the dough should roughly be the same thickness as the edges of the dough. The sheet can be a rough circle or rectangle shape, as either will work well when cutting the mochi.[14] If you are worried the mochi will stick to your rolling pin, rub some of the starch onto the rolling pin as well.

Cut out 10 circles using a round cookie cutter. Prevent the mochi from sticking to the cookie cutter by rubbing starch on it. Start at one side of the mochi sheet and work your way over to the other side. If you have to, gather the mochi scraps and roll it back out again so you can cut out more circles.[15] If you do not have a round cookie cutter, you can coat the rim of a glass and use that instead.[16]

Put the mochi discs onto a baking sheet and chill them in the refrigerator. Cover the baking sheet with plastic wrap to keep the mochi from drying out in the refrigerator. Check on the mochi discs after 30 minutes to see if they are cold to touch. If the mochi discs are still warm, allow them to continue chilling in the refrigerator.[17] Once the mochi discs are fully chilled, you are ready to begin assembling the mochi ice cream balls.

EditCovering the Ice Cream
Line your counter with a small piece of plastic wrap. Cut the piece of plastic wrap so it is at least twice the size of the mochi ball. The plastic wrap will be used to individually package the finished mochi balls.[18] You can reuse one of the plastic wrap pieces you used to cover the ice balls. But if the piece of plastic wrap is damaged or if it does not look big enough to cover the entire ball, get a new piece to line the counter.

Place an ice cream ball on a mochi circle and rest it on the plastic wrap. Use a spoon or your fingers to quickly place the ice cream in the center of the mochi sheet. Either hold the mochi sheet in the palm of your hand or have the sheet already resting on the plastic wrap to do this. Pick which method is easiest for you.[19] Handle the ice cream as little as possible to keep it from melting before you wap it in the mochi. Leave the cupcake tin with the rest of the balls in the freezer to keep those from melting while you work.[20]

Lift the edges of the mochi circle to cover the ice cream ball. Stretch the mochi sheet with your fingers as needed to cover the entire ice cream ball. The chilled dough may be tough to stretch at first so be patient.[21]
Pinch the dough edges closed at the top of the ice cream ball. The covered ice cream ball will roughly resemble a cinched coin purse. Smooth out the puckered edges along the top with your finger. Be careful not to tear the mochi dough while doing this. If there is a lot of extra dough pinched at the top of the ice cream ball, use scissors to cut away the extra dough. Save the excess dough in case you need to patch a hole or cover a thin spot while making the rest of the mochi balls.[22]

Package the mochi ball with the plastic wrap to keep the dough fresh. Cover the entire mochi ball with the plastic wrap, so that none of the dough is exposed. The plastic wrap will keep the dough from drying out in the freezer, and will also help the ball maintain its shape until the ice cream and dough firm up.[23]
Rest the packaged mochi ball in the cupcake tin in the freezer. Place any obvious seams in the plastic wrap casing down into the cup. This will keep the plastic wrap from peeling off the mochi ball as it freezes.[24] Repeat this process until the remaining 9 ice cream balls are all covered with mochi and packaged in plastic wrap.

Allow the mochi balls to finish firming in the freezer for 2 hours. This will give the handled ice cream a chance to harden. When you are ready to eat a mochi ice cream ball, let the ball sit at room temperature for 5-10 minutes to allow the mochi dough to soften so you do not hurt your teeth when you bite into it.[25]
EditTips
Have fun experimenting with the ratio of mochi to ice cream. Larger ice cream balls are easier to wrap than smaller ones since smaller ice cream portions will soften quicker.[26]
Consider using 2 thick discs of the mochi to make ice cream sandwiches instead of wrapping the entire ice cream ball with a single disc of mochi.[27]
EditThings You’ll Need
Ice cream scoop

Cupcake/muffin tin, an ice cube tray, or the bottom portion of an egg carton

Plastic wrap

Microwave-safe bowl with a lid

Rubber spatula

Potholders

Rolling pin

Round cookie cutter or glass—about in diameter

Baking sheet

EditRelated wikiHows
Make Mochi

Make an Ice Cream Cake

Make Ice Cream

Make Chocolate Rice Ice Cream

Make Ice Cream with a Bag

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How to Keep Your Pancreas Healthy

While it’s often overlooked, the pancreas is an important, hardworking organ. It makes enzymes that help digest food and regulate blood sugar levels. The most important steps to keeping your pancreas healthy are to eat healthy, cut alcohol consumption, and avoid tobacco. If you’re managing a pancreatic disorder, such as pancreatitis, follow your doctor’s dietary guidelines, and take any medication as directed.

EditSteps
EditDietary Tips
WH.shared.addScrollLoadItem(‘5c29863143002’)Pancreas Friendly Day Meal PlanWH.shared.addScrollLoadItem(‘5c29863143260’)Healthy Foods for Your PancreasWH.shared.addScrollLoadItem(‘5c298631435ac’)Unhealthy Foods for Your Pancreas
EditFollowing a Healthy Diet
Limit your fat consumption, and choose healthy fats and oils. Include healthy sources of fat in your diet, such as vegetable oils, nuts, fish, and avocados. Go for low-fat or fat-free dairy products instead of full-fat options. Steer clear of fried foods, red meat, processed meats (such as bacon or deli meat), butter, and margarine.[1]
As a rule of thumb, about 25% of your daily calories should come from fat. Fat contains 9 calories per gram; to find your target daily value in grams, calculate 25% of your daily calories, then divide by 9. For example, 25% of 2500 is 625, and 625 ÷ 9 = 69.4, or about 70 g.

If you’re managing a pancreatic condition, you should consume a fat-free diet if possible. Talk to your doctor about the best way to minimize or eliminate fat in your diet while also getting the nutrients you need.[2]

Avoid greasy fast food. Many people experience pancreatic symptoms when they eat a lot of greasy junk food, such as fast food burgers and fries. Limit eating out as much as possible, and stick to home-cooked meals that are baked, boiled, or prepared in healthy oils (such as olive oil or canola oil).
When you do eat out, look for healthy items that are low in oil and grease, such as salads, steamed vegetables, or baked chicken or fish. When in doubt, ask your server how the food is prepared.

In some restaurants, you may be able to ask for a healthier alternative. For example, ask if foods normally cooked in partially hydrogenated soybean oil can be prepared with olive oil instead.

Eat lean proteins, such as white meat poultry and fish. Other lean protein sources include eggs, nuts, beans, and lentils. Your exact daily needs depend on your age, sex, and activity level. In general, women need of protein per day, and men need per day.[3]
Eggs and nuts should be eaten in moderation. Try to eat no more than 3 eggs a week, and just a small palmful of nuts daily.

If you have a low-protein diet, you will have a harder time digesting and metabolizing harmful substances, such as fat, alcohol, and tobacco.[4]
Learn more about your specific nutritional needs at https://www.choosemyplate.gov.

Go for low-glycemic foods, such as whole grains. Healthy choices include bran cereals, whole grain breads and pastas, brown rice, nuts, fruits, and vegetables. Choose these options instead of high-glycemic foods (i.e., foods containing refined sugars and simple carbohydrates), such as white bread, white rice, sugary cereals, and candy.[5]
Carbohydrates are important for pancreatic health, but some types aren’t good for you. The simple carbohydrates in high-glycemic foods break down into sugar very quickly and easily in your body, causing spikes in your blood sugar. This can overwork your pancreas.

About 45% of your daily calories should come from carbohydrates. Carbs contain 4 calories per gram. Find 45% of your total calories, then divide by 4 to calculate your target amount in grams. Suppose you eat 2,000 calories per day; 45% of 2,000 is 900, and 900 ÷ 4 is 225 g.[6]
If you’re not sure how to calculate your carbohydrate intake from each meal, try using an online nutrition calculator.

Avoid consuming added sugars. Foods that naturally contain sugar, such as fruits and veggies, are good to eat. However, go easy on items that contain added sugars, such as sweetened breakfast cereals, desserts, and soft drinks. Eat candy and pastries sparingly, read nutritional labels (especially for cereals, sauces, condiments, and juices), and try sweetening coffee and tea with Stevia extract instead of sugar.[7]
Read labels, but note that sugar contents listed under nutrition facts may not include all the added sweeteners. Check the ingredients, which are listed by weight. If you see sugar or words like “sucrose,” “glucose,” “dextrose,” or “high-fructose corn syrup” high up on the list, that product contains a lot of sugar.

Added sugars make the pancreas do more work, and they don’t provide any nutritional value. Recommended limits for added sugars for adults are 100 to 150 calories, or 24 to 36 grams per day.[8]

Drink at least of fluids per day. Water is the best choice; don’t go overboard on sugary sports drinks and fruit juices. If you’re managing a pancreatic condition, keep a bottle of water handy at all times to avoid dehydration. In hot weather and when you exercise, drink of water every 20 minutes to replace the fluids lost due to sweating.[9]
Check your urine to see if you’re dehydrated. If it’s pale yellow, you’re drinking enough water. If it’s dark, infrequent, or comes out in small amounts, you may be dehydrated.

Dehydration can overwork the pancreas, and can aggravate or cause pancreatic disorders.

Eat small, frequent meals if you have a pancreatic disorder. Smaller meals are easier on your pancreas, and lots of calories all at once can make it work too hard. For instance, instead of having an chicken breast in a single meal, eat a portion over greens for lunch, and save the rest for dinner.[10]
If you have pancreatitis, stick to clear liquids for 1 to 2 days during a flare-up to give your pancreas a break. Clear liquids include water, apple juice, and broth. Stay on the safe side and check with your doctor before fasting during a flare-up.[11]
During a pancreatic flare-up, you may experience symptoms such as sharp abdominal pain and tenderness (especially after eating), nausea and vomiting, a rapid pulse, and fever or chills.[12]

EditMaking Beneficial Lifestyle Choices
Get about 30 minutes of exercise per day. Stay active to manage your weight, reduce stress levels, and improve your overall health. Brisk walks, bike rides, and swimming are great forms of exercise, especially if you’re not used to physical activity.[13]
If you’re just starting to exercise, start by walking for 5 to 10 minutes 2 or 3 times per day. Increase the length of time gradually, and slowly add new activities to your routine.

Ask your doctor for advice about starting a new exercise routine, especially if you have any medical conditions.

Avoid drinking alcohol. If you’re managing a pancreatic disorder, avoid alcohol altogether. Otherwise, stick to 1 to 2 drinks per day if you’re a man, and 1 drink per day if you’re a woman. Keep in mind abstaining or drinking alcohol sparingly is the best choice, even if you’re in good health.[14]
Heavy drinking is a common cause of acute pancreatitis. Continuing to drink, even in moderation, after developing acute pancreatitis can lead to serious complications.

To cut down or quit, set limits and stick to them. If necessary, avoid situations that trigger the urge to drink alcohol. In social settings, drink club soda with lemon or lime so you don’t feel out of place. Remind yourself that maintaining your health is more important than drinking.[15]

Quit smoking or stop using any other tobacco products. Among other harmful effects, smoking and chewing tobacco dramatically increase the risk of pancreatic cancer. If you use tobacco, talk to your doctor or pharmacist about products that can help you quit.[16]
Patches, gum, and medication can help you quit smoking or chewing tobacco. To manage cravings, try to keep yourself busy or take up a new hobby. If you’re used to smoking after a meal, go for a walk instead. If you used to smoke a cigarette with your morning coffee, switch to tea.[17]

Manage stress by doing yoga and meditating. Look for guided yoga and meditation videos online, or join a local class. When you feel stressed, do deep breathing exercises. Inhale deeply and fill your belly with air as you count to 4, hold your breath for a 7 count, then exhale slowly as you count to 8.[18]
Stress can aggravate pancreatic disorders and slow down the healing process.[19]

Try to lose weight if you’re overweight or obese. Stick to a healthy diet, keep track of your calorie consumption, and do your best to exercise regularly. Try to lose about per week, since drastic changes in weight aren’t good for the pancreas.[20]
If you’re overweight, losing 5% to 7% of your starting weight can benefit your pancreas, lower your risk of developing diabetes, or help you manage diabetes if you’ve already been diagnosed.

Ask your doctor for advice about losing weight and to recommend healthy weight loss goals.

People who are underweight or at a healthy weight can also get pancreatitis. Talk to your doctor if you have any weight concerns or want to find out how your weight might be connected to the health of your pancreas.

EditManaging Pancreatic Disorders
See your doctor if you have symptoms of a pancreatic disorder. The main symptom of pancreatitis is pain in the upper left quadrant of your abdomen, above your belly button. Pain may be worse after eating or drinking, increase gradually over a few days, become worse when you lie on your back, or spread to your back or under your left shoulder blade.[21]
Other symptoms of pancreatitis may include bloating, hiccups, indigestion, greasy or yellowish stools, or diarrhea. In the later stages of the disease, you may develop yellowing of the eyes and skin.

The symptoms of pancreatitis can mimic those of other conditions, like cirrhosis of the liver. If you experience any of these symptoms, see your doctor for an accurate diagnosis.

Diabetes and prediabetes are pancreatic disorders, and are usually diagnosed at routine check-ups. While there are often no obvious signs of diabetes, symptoms may include increased thirst, frequent urination, fatigue, and blurred vision.

Take supplemental enzymes or insulin if necessary. Your pancreas may not produce enough of the enzymes needed to digest food if you have a pancreatic condition. If your doctor advises it, take capsules of supplemental enzymes with every meal. If you’re diabetic, your doctor will prescribe medication or insulin injections to regulate your blood sugar.[22]
Take any medication according to your doctor’s instructions. Don’t stop taking any medication without consulting your doctor.

Pancreatic disorders can lead to malnutrition, so your doctor might also recommend vitamin supplements. Many people with pancreatitis become underweight, so weigh yourself every few days to make sure you are maintaining a healthy body weight.

Manage pain due to pancreatitis with over-the-counter medications. Take a pain reliever, such as ibuprofen, according to the label’s instructions. If over-the-counter medication isn’t effective, your doctor may give you a prescription-strength pain reliever.[23]
Pancreatitis flare-ups can cause severe pain. Rest and relax during a flare-up, and do your best to distract yourself with music, a movie, or a good book. You can also apply a warm compress to the area for about 20 minutes every 1 to 2 hours.

If you experience severe symptoms, don’t try to manage them at home. Seek medical attention immediately if your pain becomes so severe that you can’t stay still or find any position that relieves your discomfort.[24]

Undergo surgery if you have damaged tissue or pancreatic cancer. Part of the pancreas must be removed if there’s tissue damage due to pancreatitis or a cancerous tumor. In rare, serious cases, such as advanced pancreatic cancer, the entire pancreas, gallbladder, and part of the stomach, is removed.[25]
Recovery depends on the scope of the surgery. After surgery, you may stay in the hospital 1 to 3 weeks. In general, stick to a bland diet just after surgery, and add foods according to your doctor’s instructions. Eat small meals every 3 hours, and take supplemental enzymes and any other medications as directed.[26]

EditWarnings
Pancreatitis and cirrhosis of the liver often present with identical symptoms. If you experience symptoms such as sharp pain in the upper left quadrant of your abdomen (just above your belly button) along with yellowing of the eyes and skin, see your doctor right away to get a diagnosis and appropriate treatment.

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Today in History for 30th December 2018

Historical Events

1813 – Danzig surrenders to allied armies
1873 – American Metrological Society forms (NYC) weights, measures and money
1933 – Jack Badcock scores 274 v Victoria, Tasmania’s 1st double-ton
1944 – King George II of Greece, abdicates his throne, appointing Archbishop Damaskinos of Athens as Regent in 1945
2005 – Tropical Storm Zeta forms in the open Atlantic Ocean, tying the record for the latest tropical cyclone ever to form in the North Atlantic basin
2013 – NFL head coach Mike Shanahan is fired by the Washington Redskins

More Historical Events »

Famous Birthdays

39 – Titus, 10th Roman Emperor (79-81) and conqueror of Jerusalem, born in Rome (d. 81)
1928 – Bo Diddley, [Ellas Bates], Miss, rock `n’ roll pioneer (Bo Diddley)
1953 – Daniel T Barry, PhD/MD/astronaut (STS 72), born in Norwalk, Connecticut
1959 – Josée Verner, French Canadian politician
1978 – Tyrese, American singer and actor
1987 – Jake Cuenca, Filipino actor and commercial model

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Famous Deaths

1894 – Amelia Jenks Bloomer, suffragist (Bloomers named for her), dies at 76
1967 – Vincent Massey, Canadian diplomat, 1st Canadian-born Governor General of Canada (1952-59), dies at 80
1992 – Caesar [Caesar] Domela, painter/son of Ferdinand D Nieuwenhuis, dies
1996 – Robert Grant Ferris, British politician, dies at 89
2000 – Julius J. Epstein, American screenwriter (Casablanca), dies at 91
2010 – Per Oscarsson, Swedish actor (b. 1927)

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How to Exercise Without Joining a Gym

For some people, the gym is expensive or inconvenient. Others don’t like working out in front of a crowd. No matter your reason for not wanting to go to the gym, there are plenty of exercises you can do at home. Walk, jog, dance, or play sports to get your heart rate up for cardio, and use bodyweight exercises for strength training. Even someone with a busy schedule can find room for exercise without heading to the gym.

EditSteps
EditGetting a Cardio Workout
Go for a walk or jog. Walking and jogging are 2 totally free ways to get in some cardio without having to hit the gym floor. If you’re just starting to build a fitness routine, try taking a brisk walk for 20-30 minutes a day, 3-4 days a week. If you don’t find that you break a sweat from a brisk walk, increase your pace and jog instead.[1]
Walking and jogging are endlessly customizable to fit different schedules, fitness levels, and fitness goals. Vary the terrain and the pace to make your walk or jog more challenging.

Take a hike in a natural area like a park or forest if you have some extra time. Hiking is both more physically challenging and a great activity to do with friends or family.

Bike during your commute. Biking is a low-impact cardio exercise that you can work into your daily routine. Bike to work or school if it’s close enough. If you can’t add a bike ride to your commute, take 30 minutes and go for a ride in your neighborhood, or use your bike to run errands such as grocery shopping.[2]
You can use biking to supplement your other exercises, or you can use it as your primary exercise. If you want to use your bike for daily exercise, try to do at least 30 minutes of active peddling at least 3-4 times a week.

Join an intramural sports team. If you don’t want to go to the gym but you still want group or social exercise, look for a local intramural sports team. Many areas have teams for any sport from soccer and basketball to dodgeball and even quidditch. Check with your local recreation centers or look online for teams that interest you.[3]
Social media is often a great place to find intramural sports groups and teams or look for informal pickup games in your area.

Sign up for affordable exercise programs at your community center. If you aren’t into team sports, check your local recreation and community centers for affordable exercise classes like dance and yoga. These often cost much less than a gym membership but generally offer the same level of instruction and rigor.

Follow along with an exercise video. You can find exercise videos from most online streaming services, as well as in DVD and VHS form. You can find videos for many forms of aerobic exercise, from dance workouts like Zumba to interval training. These videos allow you to get a rigorous, structured workout in your own home.[4]
Different video producers will have different styles. Try a few different videos from different producers and creators to find the best match for you.

You can find exercise videos for free on sites like YouTube if you don’t want to pay for the video or streaming service. You can also borrow an exercise video or DVD from your local library.

EditPracticing Strength Training at Home
Practice a bodyweight exercise routine. You can find a wide variety of workout plans online that use bodyweight exercises to target different muscle groups or areas of the body. Use exercises like push-ups, triceps dips, squats, crunches, planks, lunges, and bridges to help you build your strength without any fancy equipment. To get started, try a once-daily routine like:[5]
Walk or jog for 5 minutes to warm up.

20 squats

10 push ups

20 lunges (10 on each leg)

10 tricep dips

10 crunches

30-second plank

30-second glute bridges

Use household objects to add weight to exercises. If you don’t feel like you’re getting enough resistance from standard bodyweight exercises, use household objects to increase the intensity. For example, you can use a gallon of milk or a heavy book to add more weight to your squats. Hold the book close to your chest as you squat to add resistance to this bodyweight exercise.[6]
You can also use household objects to try exercises that typically require weights, like rows and bicep curls.

Invest in a set of dumbbells or resistance bands. Both dumbbells and resistance bands can be found affordably from most sporting goods stores. Resistance bands can be used for exercises like rows, bicep curls, arm raises, donkey kicks, and presses. Dumbbells are versatile and let you tackle many of the exercises you’d find in your gym’s weight room.[7]
For curls, for example, loop the band under your foot. Grasp the band in a closed fist. Hold your arm so that your elbow is against your side, and your forearm is facing up toward the ceiling. Bring your forearm up toward your shoulder, then slowly lower it down to your starting position. The band will provide resistance as you lift.

You will need different levels of resistance and different weight for different exercises. Try to invest in a set of dumbbells or resistance bands rather than getting just one.

You don’t need both dumbbells and resistance bands. Either one will be beneficial. However, the different tools work different body parts in different ways, so if you have the resources, getting a set of each may be beneficial.

EditFitting Exercise into a Busy Routine
Increase the intensity of your exercises. If you can’t find more time to exercise, focus on increasing your intensity instead. Walk up a hill instead of on a level path, or practice high-intensity interval training (HIIT) instead of your regular daily workout to get a greater impact from the same amount of time.[8]

Use your breaks to get in some cardio. Take 15-20 minutes during your lunch break to take a walk around your block or go for a short bike ride to a new lunch spot. Even small amounts of exercise can add up, so use your breaks to get out and get active.[9]
Exercising during your breaks also has the advantage of getting you away from your desk. It can help you clear your head and get your mind off your work for a few minutes.

Go dancing for your night out. If you were planning a night out, combine your fun and your cardio and go dancing at a local dance club. Just because you’re out enjoying yourself doesn’t mean that you’re not getting exercise. The more you move and shake on the floor, the more exercise you’re getting.[10]
If dance clubs aren’t your scene, make a date night or a friend’s night out by going to a dance class or lesson. You can easily find groups for swing dancing, ballroom dancing, hip-hop, lyrical dance, and many other styles.

Do bodyweight exercises during commercial breaks. Make the most of your TV or streaming time by doing a set of bodyweight exercises every time a commercial comes on. Do 10 pushups, squats, or hold a 30-second plank every time your show takes a break. Resistance training doesn’t have to be done all at the same time to be effective.[11]
For a plank, lie on your stomach with your legs together. Put your palms flat on the ground next to your chest and hold your elbows in against your sides. Tuck your toes, and push your body up until your arms are fully extended. Engage your core and focus on keeping your spine in a straight line. Hold this position for 30 seconds.

To do squats, stand up and sit back down as many times as you can during the commercial break.

EditTips
Avoid gimmicky exercise gear that you won’t realistically use.

Try to find a friend to exercise with. You can motivate one another. Comradery or friendly competition can be a good thing.

If you tend to procrastinate about exercise, remember that even doing small amounts of exercise throughout the day will benefit you. Look for windows when you can exercise, such as during a commercial break and do something that is easy for you, such as dancing around the living room or walking in place. Don’t worry about the amount or intensity at first. Just focus on doing something.

EditWarnings
Make sure to practice proper form to prevent physical injury or pain.

Check with your doctor before starting any new fitness program.

Remember to always increase your activity gradually to warm up your muscles. Do 3 to 5 minutes of a less intense form of the type of exercise you will be doing, such as walking if you plan to go for a jog. Then, stretch your muscles after your workout. Hold each of the stretches you do for 15 to 30 seconds and breathe deeply to relax into each stretch.

EditRelated wikiHows
Buy an Exercise Band

Begin a Walking/ Weight Loss Program for the Very Unfit Person

Build a Low Cost Home Gym

Jump Double Dutch

Start Jogging

Create Your Own Home Gym for Little or No Cost

Start Walking for Exercise

Train Your Body

Motivate Yourself to Go to the Gym

EditQuick Summary
EditSources and Citations
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