How to Stop and Smell the Roses

The expression “stop and smell the roses” is not simply about flowers, but rather about how to live your life with a deeper appreciation of the world around us. It reminds us to slow down and notice the little things that make life worthwhile. Despite a busy life, it is important to know how to be present in the moment; otherwise those moments will pass you by.

EditSteps
EditMaking Time for Family and Friends
Take time out of your schedule be with your family. Quality time with your parents, children, relatives, and spouse can have a lasting impact on their overall physical and mental health. Our busy lives often get in the way of developing connections and spending needed time with family and friends. Here are some ways spend quality time:
Have dinner around a dinner table, rather than in front of the TV, so that you have more time to connect.

Go on road trips, sightsee, or share new experiences together.

Visit relatives that you don’t see as often or make time to call or write them.

Remember important dates and events, like birthdays and graduations. Make that day special, and be present in all ways possible, physically and mentally. Participate in the interests of your family. By remembering the things that matter to them most, you can build a stronger bond with your loved ones.
Keep a calendar and mark down any special days ahead of time, so you don’t forget things like game days, dance rehearsal, or anniversaries. By keeping a schedule, you’ll be better able to prioritize it.

Connect more with your friends. While it’s important to make time for your family, your friends are like your second family. Make sure that not all your time is consumed by one person or thing. Friends can help to keep things in perspective.
Have coffee or tea with friends, and see what going on in their lives.

Meet up with a friend regularly. Don’t let school work, your job, or your daily chores consume you so that all you do is text or email them. Connecting in person, rather than online or by phone, can have a lasting impact.

Have one-on-one time with friends and relatives. While many social activities are done in groups, like family gatherings or outings with friends, it’s important to build closer relationships with people, and really get to know how they’re doing. This is particularly true with a sibling or friend who is going through a tough time.
Set aside time to make them feel special. Showing empathy is part of being “present in the moment.” [1]

EditBuilding Deeper Relationships
Be present. Put away your cell phone, tablet, laptop, and other devices that distract. Be present in the moment with the people around you. It’s easier now to multi-task with modern technology, but it often lessens the experience of “being in the moment.”
Be open to listening to those around you by taking the time to really hear what they are saying. Notice their body language, and tune-in to their actions.

Laugh and be playful together. Share in activities with others that bring joy. Make the everyday experiences more memorable by sharing them together. Going to the grocery store can be an adventure. Making dinner together can be rewarding.
Humor can make ordinary things seem fun.

Make your partner, spouse, or boyfriend/girlfriend feel special. No matter if you are just starting out in a relationship, or have been married for 30 years, it’s important to show that you care about your partner even after all these years. [2]
Make a special meal for your partner. Be creative. Putting in effort that goes beyond the usual routine is often rewarding for both of you.

Give a small gift to show your love. Whether it’s a single rose, a handmade craft, or a card, it makes a world of difference to show you care. Small surprises can become lasting memories and help to build stronger relationships.

Give back with a simple act of kindness. As you become more busy, you may start to be in a sort of “bubble” of school, work, and home, wherein you forget that there are lots of other people going through stressful times like you. So while you’re rushing to get from Point A to Point B, stop for a minute and look at the people around you. There might be someone in need, or who is feeling down. Be kind to them, even in the smallest of ways.
Sometimes the smallest gesture of kindness can change someone’s outlook on their day, their week, their year, or their life.

EditAppreciating the Small Things
Be mindful about the world around you. When your day is filled with work, chores, or activities, you may lose touch with yourself. Through the act of mindfulness, you are making a gentle effort to be continuously present by:[3]
Being present “on purpose” through a conscience direction of awareness.

Being attentive to the present moment. Your mind may be racing with things to do, and people to see, but instead you focus on the simpler things.

Being non-judgmentally aware. By paying more attention to the moment, you experience more about the world around you. You may listen or see more than before, because of your heighten awareness.

Be positive and live happier. Studies have shown that being more appreciative about one’s life and one’s world will lead people to live more fulfilled lives. The act of paying attention to the good things in life, and being appreciative actually makes people happier. [4]
Surround yourself with positive people who don’t always focus on the negative.

Focus on the present moment, and find something in your line of vision that makes you happy. Hold that image in your mind, and focus on it in a positive way.

Meditate. This is a helpful practice for mindfulness, as a way to clear your head of negative or hyperactive thoughts. It can make you feel “centered” in a chaotic world.

Use positive affirmations throughout the day. How we see the world is all a matter of the mind. Our mind can be shaped and changed. One way is through positive rather than negative statements about yourself. Affirmations can build your confidence, and keep you focused on the good things in life.[5]

Get in touch with nature. In our daily lives, we are often disconnected with nature, and all its beauty. Our Earth is a reminder of how precious life is. Appreciate the little things, both big and small:
Walk along a beach, river, or lake. The sound of water can be calming.

Notice the birds in the trees or sky. Watching a large bird migration can be magical.

Go star-gazing. The universe is big and beautiful.

Be thankful. Take a deep breath and look around you. While there are things that you wish could be better, be grateful for the things that you have, and the beauty of living on this Earth. You only have one life to live, and it is yours.

Stop and smell the roses–literally. Go into a florist shop, or a garden, or even out in the wild. Flowers are beautiful, and smell oh-so-sweet. The scent of a fresh flower is like nothing else.
Sometimes when we see a lot of flowers at once, we forget the beauty that each has. Look at one flower closely. Notice things about it that you never saw before.

EditRelated wikiHows
Bring Love Into a Relationship

Have a Healthy Relationship

Plan a Family Vacation

Be Respectful of Your Family

Plan Dinner Menus for the Family

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How to Melt Jolly Ranchers

Jolly Ranchers are a treat in their own right, but by melting them down, you can make all kinds of new treats. Whether you’re in a hurry or have time to be a perfectionist, melting Jolly Ranchers for your next dessert recipe is quick, easy, and most of all, tasty!

EditSteps
EditUsing a Microwave
Place 4 Jolly Ranchers in a microwave-safe dish. A bowl will work, but depending on where you will be pouring the melted candy, a coffee cup will pour a little cleaner.
If you are microwaving more than 4 candies at a time, you will need to increase the cooking time.

4 candies will produce about of liquid.

Be sure whatever it is has a handle because the candy will be quite hot once melted.[1]
A glass Pyrex measuring cup works quite well. If heating multiple batches, though, give the glass time to slowly cool between heating.

Microwave the Jolly Ranchers at 80% power. Initially cook them for approximately 1 minute. Microwaves will vary, so you will need to adjust based on your specific model. This should get all four pieces to melt in one go.[2]If the candies do not melt entirely on the first heat, cook them again in 15-second intervals. Then in the second batch, heat for the combined time.

Remove the candies from the microwave carefully. Once the candies are melted, they will be very hot, so handle with care. Using an oven mitt or dish towel can help you handle the dish if it is hot as well.The liquid will begin to harden again within a few minutes, so you will need to work quickly. If it hardens again, simply reheat the candy in 15-second intervals to liquify them again.

EditMelting in the Oven
Preheat your oven to . Some recipes call for different heats, which you can follow, but this temperature will allow the candies to be melted in a shorter time.[3]

Place your unwrapped candies in an oven safe pot while the oven heats. Use a little more candy than your recipe or idea calls for so you have extra to work with. Make sure the candies are level with or lower than the lid of the pot so that the liquid will not overflow when it is done cooking.Put the candies in evenly stacked layers to ensure they melt evenly in the pot, depending on how much liquid you need to make.

You can expect the liquid to be about half the height of the candies themselves depending on how well they are packed into the pot.

Heat your candies in the oven for 10-12 minutes. You do not need to stir the liquid. The less agitation while heating, the fewer air bubbles you will have. If working towards a thin candy-coating, air bubbles will cause cracking.[4]

Remove from the oven when the candy has melted. Keep an eye on the liquid as you get near the 10 minute mark. You will want to remove the candy once all the pieces have melted fully. If you heat for too long, it will begin to bubble from the heat. Don’t forget to use oven mitts!Use the liquid immediately after removing it from the heat. Keep the oven on in case the mixture begins to harden again, but you should have a few minutes to work with the liquid before it does.

If the liquid re-hardens before you are done, pop it back in the oven for about 2-3 minutes.[5]

EditUsing Your Melted Jolly Ranchers
Use a mold to reshape the candy. By using a decorative mold, you can reshape the Jolly Ranchers into a themed candy. Allow the candy liquid to cool and re-harden for about 10-15 minutes at room temperature.[6]
Make sure your mold is approved for high heat. Some plastic or chocolate molds will not hold up to the melted liquid.

Coat apples with your Jolly Ranchers. Dip each apple in the liquid and hold above the pot for about 30 seconds to allow the liquid to stop dripping. Then place the apple onto a non-stick sheet or plate to cool. In 10-15 minutes, you’ve got a new take on caramel apples.[7]If the liquid isn’t deep enough to dip anymore, you may need to transfer them to a smaller, deeper bowl or pot. Otherwise, you can pour the liquid over the apples, although this can be more messy!

Use a stick or skewer to pierce and handle the apples. This makes dipping and eating cleaner and safer.

Each apple will need about 12 candies to coat it.[8]

Make lollipops using molds and candy sticks. You can find specific lollipop molds in stores that just require pouring the liquid over the candy stick into the mold![9]
Using either of the melting methods above, you will simply pour the liquid over the molds that have a lollipop stick in them.

Once the candy hardens completely, it will have formed around the stick into a lollipop.

Mix the liquid into your favorite drinks. The melted candy will dissolve well into other liquids, such as alcohol. Approximately 12 candies to 8 fluid ounces (227 mL) of liquid will make a fairly sweet drink.[10]Try mixing them into a brewed tea while it is hot. Then once it cools, you will have a fruity iced tea!

Cooled drinks will take a little longer for the candies to mix with. Consider heating the drink before mixing in the candy liquid if you are in a hurry.

EditTips
If you have air bubbles, use a small metal spoon or a toothpick to press them out.

EditWarnings
Do not leave the oven or microwave unattended while cooking.

Be absolutely certain your mold is rated for high heat. The candy will be extremely hot, and you don’t want to melt the mold.

EditThings You’ll Need
Jolly Rancher candies

Microwave or oven

Microwave or oven-safe pot or bowl

Oven mitt

Spoon

Candy mold

Apples (if making candied apples)

EditReferences
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How to Unclog a Sink

A clogged sink can be a major inconvenience, but before you call a plumber, consider unclogging your sink at home. Manual removal works well if you have large clumps of debris jamming up your pipes, but you can also create natural drain cleaners or use chemical cleaners to help rid your sink pipes of unwanted material. Here are the most common methods you should consider trying the next time your sink gets plugged.

EditSteps
EditManual Removal
Clear out the blockage with a bent wire hanger.[1] If you suspect that your sink is clogged with hair or other solid masses, you might be able to fish it out with an old, bent wire hanger.
Straighten out a wire clothes hanger as much as possible. Bend one end slightly to create a small hook capable of fitting into your sink drain.

Slide the wire hanger down, hook-side first, into the drain. Try to keep the wire pressed to the side of the drain rather than pushing it down the center of the pipe. Doing so will minimize the risk of pushing the blockage further down.

Once you feel resistance, twist and maneuver the hanger in an attempt to hook the blockage. Pull the wire back up to remove as much of the blockage as possible.

Run hot tap water from your sink and into the drain for a couple of minutes. Make the water as hot and rapid as possible, but if the sink starts to back up, turn the water off.

Use a plunger to loosen the clog.[2] Use a standard plunger to vigorously suction the blockage out.
If you are working with a sink that has two sink drains, hold a wet cloth tightly over one drain to seal it off.

Place a plunger over the other drain, holding it fairly upright.

Fill the other side of the sink with 3 to 4 inches (7.5 to 10 cm) of water. Doing so helps the plunger seal around the drain.

Roll the head of the plunger into the water, forcing water into the drain. Pump the plunger up and down for a solid 20 seconds using a vigorous, rapid motion, but do not break the seal between the plunger and the drain.

Pop the plunger off the drain on your last vertical upstroke.

You may need to plunge the sink for several minutes in order to loosen the blockage.

Clean the P-trap. The P-trap often catches debris and other blockages before they make it further into your pipes. This portion of your piping is located directly under your sink and can be removed and cleaned out manually.
Place a large bucket below the trap. This will catch any water or debris that falls from the pipe once you remove the trap.

Use slip joint pliers to loosen the slip nuts on the trap and unscrew the nuts by hand. Slide the nuts away from the connections and carefully slip off the trap.

Use a small wire brush to scrap out any debris from the trap, emptying it into the bucket below. Also clean the trap out by scrubbing with the same wire brush.

Carefully rinse the trap with hot water. You may want to use another sink, since you just removed a portion of the drain pipe for the sink you are currently working on.

Reattach the trap to the rest of the piping. If any slip nut washers show notable signs of wear, replace them.

Snake the line. If the blockage lies deeper in the sink line, you may need to use a snake to clean it out.
Remove the P-trap and any pipes that connect to the drain stub-out at the wall.

Pull out 6 to 10 inches (15 to 25 cm) of snake cable.

Thread the tip of the snake into the drain stub-out. Tighten the setscrew.

Turn the crank clockwise to feed it into the pipe. Any initial resistance you feel is likely caused by turns and corners the snake must make.

Once you hit a blockage, continue cranking until you feel the tip of the snake cable break through to the other side. The tension in the cable will be reduced dramatically after it breaks through.

Turn the crank counter-clockwise to pull the cable out. Clean the cable as you remove it.

Repeat as needed until you no longer feel any blockage and restore your piping to its usual state.

EditNatural Aides
Flush the sink with boiling water. Boil at least 4 cups (1 L) of water in a kettle. After the water boils, pour it down the drain in two to three stages, pausing for several seconds in between each stage. Repeat if needed.
If possible, flush the sink out with at least 4 cups (1 L) of water. Use more if your kettle will hold it.

If you do not have a kettle, you can boil the water in a saucepan or electric hot pot.

You could also use the microwave to boil water, but microwave the water only in 20 to 40 second intervals and keep a wooden chopstick in the water as it microwaves. Otherwise, the water could super-heat and present a danger.

Pour the boiling water directly down the drain, rather than pouring it into the sink first and letting it gradually flow to the drain.

Note that this works best on minor clogs and may not prove as effective against heavy clogs. The water must also be boiling as you pour it since the vibration of the water is part of the reason why the remedy is effective at all.

Dissolve the clog with baking soda and vinegar.[3][4] The baking soda and vinegar solution is highly effective because the fizzy reaction created between the two cleaning products is vigorous and abrasive enough to loosen many stubborn clogs.
Pour 1/2 cup (125 ml) baking soda down the sink drain.

Follow the baking soda with 1/2 cup (125 ml) white distilled vinegar.

Quickly cover the drain opening with a drain stopper. Doing so forces the fizzy reaction down through the pipes, where the blockage is, rather than up and out.

As soon as the fizzing stops, pour another 1/2 cup (125 ml) white distilled vinegar down the drain. Cover again and let sit for 15 to 30 minutes.

Boil 1 gallon (4 L) of water in a kettle or saucepan. Pour the boiling water into the sink to flush out any remaining vinegar and baking soda.

Pour salt and baking soda into the drain. When combined, salt, baking soda, and water also create a chemical reaction capable of loosening most blockages.
Combine 1/2 cup (125 ml) table salt and 1/2 cup (125 ml) baking soda.

Carefully pour or spoon the combination down the sink drain. Get as much into the drain as possible, and avoid getting too much excess on the basin of the sink. The reaction will only be effective against the blockage if it comes into direct contact with it.

Let the baking soda and salt sit for 10 to 20 minutes.

Boil 1 to 4 quarts (1 to 4 L) of water in a kettle or saucepan. Carefully pour the boiling water into the drain.

Plug up the sink drain as quickly as possible after adding the water to force the reaction down into the pipes rather than up and out.

The chemical reaction produced should be enough to clear most moderately clogged sinks.

EditHeavy-Duty Chemical Help
Pour caustic soda down the drain. Caustic soda, or sodium hydroxide, is an extremely strong chemical that will dissolve most blockages clogging up your sink.
Caustic soda can be purchased at most hardware stores.

Dilute 3 cups (750 ml) of caustic soda with 3/4 gallon (3 L) of cold water in a large mop bucket. Mix the chemical and the water together with a wooden spoon.

Do not use any container or utensil you plan to use for food later on.

Do not stir the water and caustic soda together with your hands.

The water and caustic soda should begin to “fizz” and heat up as you mix the two together.

Carefully pour the solution directly into the clogged sink drain. Let sit for 20 to 30 minutes without touching it.

Boil 1 gallon (4 L) of water on the stove and use it to flush the drain.

Repeat the procedure if necessary.

Try bleach. If you are connected to a public sewer system and not to a well or septic tank, you can use bleach to both clean and deodorize a clogged sink.
Pour 1 cup (250 ml) of undiluted bleach directly down the sink drain. Let sit for 5 to 10 minutes.

Turn your sink on and let water rush into the drain. Make sure that the water is as hot as possible and as strong or rapid as possible. Let it run up to 5 minutes.

If your sink begins to back up and fill with water, turn the water off and let it drain before attempting to unclog the sink again.

Do not use bleach if you use a septic tank. Bleach kills bacteria living in the tank, but the bacteria it kills eats solid waste, thereby preventing the lines from clogging.

Use drain cleaner.[5] Commercial drain cleaners can be purchased at most grocery stores, and there are caustic, acid, and enzymatic cleaners available.
Read the label carefully to determine which cleaner is right for your particular type of blockage. For instance, some cleaners might work better in bathroom sinks, while others might work better for kitchen sinks.

Follow the instructions on the label carefully when you use it.

Caustic drain cleaners rely on chemical reactions caused by hydroxide ions.

Acid drain cleaners use a chemical reaction between hydrogen ions and the material clogging the sink. Acid cleaners tend to be harsher than caustic drain cleaners.

Enzymatic cleaners are the least potent and rely on bacterial enzymes to eat away organic blockages.

EditTips
Deodorize the sink with a lemon juice rinse.[6] Lemon juice is not quite acidic enough to unclog a sink, but it does serve as a powerful deodorizer. After you remove the blockage from your sink, you may notice a pungent odor that refuses to go away. Pouring 1 cup (250 ml) of lemon juice into the drain should be enough to neutralize the odor.

EditWarnings
Add the caustic soda to the water, never the other way around! If water is added to caustic soda, an exothermic reaction will cause the solution to possibly boil and splash on you, causing serious chemical and thermal burns. Great caution is advised.

Wear rubber gloves and eye goggles when using heavy-duty chemicals, especially caustic soda and drain cleaner. If any of these chemicals splash onto your skin, wash it off immediately with soap and water. If your skin still tingles or burns after cleaning it, immediately seek medical help.

If you receive serious injuries while doing this, seek immediately emergency medical help.

EditThings You’ll Need
Wire clothing hanger

Rag

Plunger

Large bucket

Slip joint pliers

Small wire brush

Snake

Kettle or saucepan

Water

Baking soda

Vinegar

Salt

Caustic soda

Wooden spoon

Bleach

Commercial drain cleaner

Rubber gloves

Safety goggles

EditRelated wikiHows
Unclog a Slow Running Bathroom Sink Drain

Unclog a Slow Running Bathroom Sink Drain

Restore Water Flow To a Clogged Kitchen Drain

Unclog a Kitchen Sink

Unclog a Drain with Salt and Vinegar

EditReferences
EditQuick Summary
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How to Bake a Potato in the Microwave

A baked potato is a cheap and tasty treat that will brighten up just about any meal. Though normally prepared in an oven, you can also bake a potato using a microwave, creating the same great dish in a fraction of the time.

EditSteps
Choose the right type of potato. Russet potatoes – also known as Idaho or baking potatoes – are the best potatoes for baking in the microwave. This is due to their high starch content, which yields extra fluffy baked potatoes. If you don’t have Russets, the next best thing are yellow-fleshed potatoes – such as Yukon Gold – which are moderately starchy and yield a creamy, slightly dense baked potato.[1]
Wash the potato. It is important to give your potato a good wash before microwaving, especially if you’re planning on eating the skin. Be sure to remove any stubborn dirt. If you have one, a bristled scrubbing brush is great for cleaning potatoes. After washing, pat the potato dry with a clean paper towel[2].
Season the potato. Rub a little olive oil into the skin of the potato, then sprinkle with salt and pepper. This gives the potato a little extra flavor and will help to crisp up the skin.
Prick the potato with a fork. This allows steam to escape and prevents the potato from exploding in the microwave. You should aim to prick the potato three or four times on each area: top, bottom, and two sides.[3] Alternatively, you can cut a deep “X” onto the top of the potato, using a knife.
Place the potato on a microwavable plate. If you want, you can wrap the potato in some wet paper towel first. This will help to keep the potato moist and prevent it from shrinking, but it will also result in softer skin.
Put the plate in the microwave and choose a cooking time. Cooking times will vary depending on the size of the potato and the power of the microwave. Most medium to large potatoes will take between 8-12 minutes to cook at full power.[4]Try putting the potato in for 5 minutes to begin with, then take it out and turn it over so that both sides cook evenly. Place it back in the microwave for another 3-5 minutes, depending on how soft it is already. After that, if it still doesn’t feel fully cooked, continue to microwave it in 1 minute bursts, checking after each minute.[5]
If you are cooking multiple potatoes at once, you will need to increase the cooking time by about two-thirds[6]. For example, if one large potato takes 10 minutes to cook, two large potatoes would take between 16-17 minutes.

If you prefer crispy skinned potatoes, you can cook the potatoes in the microwave for 5-6 minutes, then transfer to a baking sheet and bake in an oven[7] preheated to for 20 minutes. This method is great if you want oven-crisp potato skins, in less than half the normal cooking time![5]

Check if the potato is cooked. You can check if a potato is cooked by sticking a fork in the center; if the fork goes in easily, but the center is still a little firm, the potato is ready. When in doubt, it is best to err on the side of undercooking, as an overcooked potato may burn or explode in the microwave.
Let the potato rest for five minutes. This allows the core of the potato to finish cooking using the heat that is trapped in the inner layers. It also helps it to become fluffy on the inside without over-drying on the outside. Wrapping it in aluminum foil after taking it out of the microwave will speed up this process. Just be careful when touching the potato – it will be extremely hot!If you are saving a potato for someone who’s running late, wrapping the potato in aluminum foil will keep it warm for a remarkably long time. Just be sure to do this as soon as it comes out of the microwave, to conserve as much heat as possible.

Serve the potato. Cut the potato open and garnish it with your favorite toppings. Keep it simple with butter, salt and a little grated cheese, or jazz it up with some sour cream, green onions or chives and some crispy bacon. For a more complete meal, top the potato with a generous helping of chili con carne or some fluffy scrambled eggs.
EditVideo
EditTips
Try using parchment paper to wrap the potato, which can be saved and re-used.

Some microwaves have a “baked potato” button; use that when in doubt.

If you are in a rush, you can cut open the potato immediately after the microwave stops, add your toppings (or not), and then do the final cooking in the microwave by microwaving another 30 to 60 seconds.

Using a rotating carousel for microwaving is the best way to get the potato evenly cooked all around. If you don’t have a rotating carousel, pause your microwave twice during the microwaving time, and manually turn the potato a half turn each time. To decide when to turn the potato, divide the cooking time into 3 fairly equal units.

Lengthen the time when using microwaves with less power. An 800 Watt microwave requires 1.5 times the microwaving time.

You can “boil” potatoes for mashing more or less the same way. Use thin-skinned potatoes and be extra careful not to dry them out. Plastic wrap or simply cooking several in a plastic bag helps.

Wrap the potato in plastic wrap. This way they don’t dry out.

Before cutting your fully cooked potato open…make a fist and punch down on it. Turn it sideways and punch down again. Make a small slit in the top. Grab both ends of the potato with your fingers (slit side up) and push down and in. Pushing the ..now softened potato up and out of slit.

Make a hole on the potato with a toothpick to know if it’s ready to eat.

Try plain brown paper if you don’t have parchment paper.

Try bacon grease as the coating for the potatoes. The bacon grease will keep the potato skins soft and give it a different flavor.

EditWarnings
The plate will be rather hot from the microwave, so use a towel or oven mitt to take it out.

Do not wrap the potato in metal foil while it is inside the microwave; this could cause sparking that damages the interior surface of your microwave.

EditRelated wikiHows
Bake Sweet Potatoes

Cook a Sweet Potato in the Microwave

Cook Jacket Potatoes

EditReferences
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How to Hike the Grand Canyon

The Grand Canyon is a large canyon located in the US state of Arizona. Hiking the Grand Canyon is a rigorous activity that will require adequate preparation to ensure you’ll be taking just enough for your intended hike. Having proper rest breaks, hiking at a steady pace, staying hydrated, well fed, and following outdoor safety precautions and the park’s rules, will guarantee you a successful trip hiking at the Grand Canyon.

EditSteps
EditChoosing Which Trails to Hike
Start with the Rim Trail if you’re new to hiking. Most of the trail’s are paved, providing an even hike for those not used to being out in the wilderness yet.[1]
Shuttle buses operate along different lengths of the trail, allowing you to choose which parts of it you want to hike.

Experience Widforss Trail for sights of both canyon and forest. The trail should take around 4-6 hours to complete a round trip, perfect for a day hike. Fossils embedded in the limestone rocks are on display, along with the numerous species of wildlife that inhabit the trail, such as deer, bobcat, and wild turkey.[2]
Ample views of the San Francisco Peaks away line the horizon for a breathtaking backdrop to your hike.

Try Grandview Trail if you’re an experienced desert hiker. This trail is exposed along the canyon, with areas featuring extreme drop-offs without a guard rail, large gaps between solid ground, all on a steep incline at a high elevation. Various destinations on the trail lie at different lengths into it, such as Coconino Saddle in, Horseshoe Mesa at , Page Spring at , and the most difficult area to reach, Cottonwood Creek at in. You’ll descend up to nearly into the canyon from the trailhead depending on how far you go in.[3]
The upper sections of the trail can be particularly icy during the winter months and early spring. Practice extreme caution during these times, and use over-the-shoe traction devices to achieve better footing.

Do an overnight hike on the North Kaibab Trail. The entirety of the round-trip from the trailhead to the Colorado River is , with the trail descending over the course of it. Other destinations along the way are Roaring Springs, a round-trip that will take you a full day to hike; Supai Tunnel with a round-trip; or Coconino Overlook, a round-trip. Day hikes beyond Roaring Springs are not recommended, with hikes starting before 7 AM to avoid walking during the hottest part of the day. [4]
This trail is used by mules, who are given the right of way before the hikers.

Take the Hermit or South Kaibab Trails for winter hikes. Due to the layout of these trails, both are easier to hike during the winter months thanks to minimal ice formation along most of, or all of their lengths. South Kaibab Trail initially will have icy conditions for the first ¼ mile, but once you’ve made it below that area known as the Chimney, ice is more periodic. Hermit Trail features milder conditions as you descend, especially after the first ½ mile, after which you move behind the Coconino Sandstone that blocks snow and ice.[5]

Choose a shorter trail if you’re looking for a quick wilderness outing. The Grand Canyon has several shorter length hikes available, such as the Cliff Springs Trail, the Cape Royal Trail, the Bright Angel Point Trail that’s round-trip, and the shortest of all, Roosevelt Point Trail at round-trip. Cliff Springs Trail can be hiked in about an hour, while the rest can be completed in 20-30 minutes.[6]
The Cape Final and Point Imperial Trails are slightly longer at each, being able to be completed in around 2 hours.

EditMaking Preparations for the Hike
Obtain a permit if you plan to stay overnight during your hike. Overnight trips in the back country in the Grand Canyon require a backcountry permit, while same-day hikes and other activities do not. Neither does staying at a developed campground on the North or South Rims of the canyon, or a dormitory or cabin at the Phantom Lodge.[7]
A permit application is available at the following URL: http://www.nps.gov/grca/planyourvisit/upload/permit-request.pdf. Directions on how to submit the application are on the top of the first page of the form.

While the South Rim has only 5 hiking trails, the North has 13. If you decide to hike the North Rim, which is not used by most hikers, take into account the colder climate there. The North Rim receives over twice as much snowfall annually as the South Rim.

The North Rim has an open season from May 15 to October 15 each year, and will require a proper backcountry permit to use during the winter months.[8]

Take plenty of food to last you the hike. Keeping cool in the canyon requires a lot of energy, so you should be eating around twice as much as you do on an average day while hiking in the Grand Canyon. Eat a healthy breakfast, and then regularly eat throughout the hike foods high in carbohydrates and electrolytes: cereal, jerky, dried fruits and vegetables, granola or energy bars, nuts, and other trail mixes. For overnight hikes, bring meat pouches or canned meat, pasta and rice, pancake mix, or dried soups and dehydrated foods you can cook on a stove.[9]
Consume salty snacks and water or a sports drink on any hike that lasts longer than 30 minutes.

Bring MREs (Meals-Ready-to-Eat) if you won’t have access to heat.

If you’re considering bringing a stove and fuel to cook with, keep in mind its extra weight. If it’s summer when you’re going, a cold meal may be better and can save you the extra weight you’d have to carry in the heat. During winter months however, a stove and warm meals may prove necessary, as fires are prohibited in the backcountry.[10]

Carry a gallon of water for every day of the hike. On very hot days, which are frequent in the summer, drink at least of water or a sports drink for each hour that you intend to hike. On more temperate days, you’ll want to drink of water for each day of the hike. Drink regularly rather than waiting to feel thirsty before you do.[11]
If you collect water while out hiking, make sure it’s free from contaminants by treating it with iodine tablets, a filter, or boiling it beforehand.

Stay hydrated enough so that urination is occurring regularly and is not dark in color.

Pack only the essentials to keep your bag as light as possible. While out hiking, the water and food you carry with you should be the heaviest things in your pack. Although it’ll be needed for winter months, if you decide to carry a tent during the summer, consider a light sleeping bag or just a sheet. You should also always carry staples such as sunscreen, bug spray, a first aid kit, a compass, a whistle, containers or sacks for your food, garbage bags, toilet paper, and a trowel to dig a hole and bury your excrement in.[12]
Take a trail map and a compass or GPS device. The trail map will guide you during your hike and the compass or GPS device will help you navigate if you become lost.

Pack a bear canister. This is a food-storage device that will help keep any form of wildlife from eating your food.

Bring hiking poles during the winter for help with your footing on icy paths.

Dress lightly for hiking during the summer. You’ll want to wear a pair of sturdy hiking boots and socks made out of wool, and have a hat and sunglasses to protect yourself from the sun. Wear shorts and short sleeves for activities during summer months (don’t forget the sunscreen!) that are made out synthetic materials that will breathe, wick moisture, and dry quickly.[13]
Temperatures in the summer often exceed .

Bring a rain jacket to keep yourself dry during sudden rainstorms that can erupt.

Dress in layers and winter accessories during the colder months. Although Arizona has a reputation for being hot, parts of the Grand Canyon are also subject to very cold temperatures. You may need thermals, jackets, gloves, scarves or gaiters, and a hat. Dress in long underwear or tights, then add mid layer pieces like fleeces, sweaters, and hiking pants, following with any additional heavy jackets, coats, or snow pants on top. Wear waterproof boots to keep your feet dry from the snow.[14]
There are temperature extremes in the Grand Canyon and the higher elevations receive plenty of snow in the colder months, with winter temperatures occasionally falling below .

EditHiking the Grand Canyon
Travel to the South Rim for a wider variety of activities to choose from. Not only is there hiking, but you can visit the visitor center or geology museum, take a raft trip on the Colorado, or learn about the nature and history of the park in a ranger program.[15]
You can either drive there yourself, or other options include taking one of the daily shuttles that run from Phoenix and Flagstaff, a Greyhound bus, a one-day tour, or even a train and connecting bus service from Flagstaff or Williams, Arizona.[16]

Go to the North Rim for a more remote experience. Although the North Rim is less visited than the South, it has more trails to hike than the South, and you can still easily get there by driving. Otherwise, a reservation can be made on the Trans-Canyon Shuttle that runs between the North and South Rims from May 15 to October 15.[17]
The Trans-Canyon Shuttle makes its trip once a day, lasting around 4 ½ hours each way. A limited schedule is also available from October 16 to October 31.

Take into account the time to hike into the canyon versus hiking out. A rule of thumb is that 1/3 of your time on a hike is spent descending into the Grand Canyon, while the other 2/3 is spent coming back out. You should give uphill hikers the right of way, and bring a small flashlight if you need to keep hiking after the sun’s gone down.[18]
Use a trail map that you brought with you or obtain one at Grand Canyon National Park before you begin your hike.

Hike at a comfortable pace to keep from wasting your energy. You want to make sure that you’re getting enough oxygen to sustain yourself throughout the entirety of the hike, and not waste it all at once. Go at a slow, even pace to keep your energy up, making sure your breathing is regular, not too shallow or deep.[19]
If you’re able to talk while you hike, you’re hiking at a perfect pace.

Take a 10-minute break every hour of your hike. While on break, prop your legs up on a rock or ledge, and take the time to eat some food, drink something, and marvel at the beauty of the Grand Canyon.[20]
If you stay on schedule and don’t linger too long, regular breaks will not slow you down over the course of your hike.

EditFollowing Canyon Rules and Safety Measures
Split longer hikes up over multiple days. Most hiking paths from the South Rim to the Colorado River in the canyon are 7 to 9 ½ miles in length. It will take most people 4 or 5 hours to descend down into the canyon, and another 7 to 8 to return back to the rim. If you have a backcountry permit, camping overnight is highly recommended, otherwise you’ll be hiking in the dark, a highly dangerous activity.[21]
Not factoring in elevation changes on your body or not taking breaks to eat and drink regularly can severely impact how long a hike will take.

Be cautious of poor hiking conditions before departing. Check the weather report as close as possible to the time you begin your hike and reconsider taking a long hike if harsh weather is predicted. You should not hike during the hottest part of the day from 10 AM to 4 PM during the summer, nor during a thunderstorm due to risks with lightning strikes and flash flooding.[22]
Flash floods can occur at any time of the year, but are most frequent from May to September. In addition, they can also cause rock slides to occur, so be mindful of your environment to avoid them and stay safe.

Don’t stand where rocks have previously fallen during a rock slide.

Current weather and road conditions can be found by calling 928-638-7496, or visiting the National Park Service’s website at https://www.nps.gov/grca/planyourvisit/weather-condition.htm.

Keep food off the ground in animal-proof containers while at camp. If you’re leaving your pack unattended for any length of time, place your food in nylon stuff sacks before hanging them from tree branches. Alternatively, just keep all food in storage containers until you use it. This will prevent small animals from eating your supplies and possibly damaging your pack.[23]
Do not feed any of the wildlife, or leave food unattended to be eaten by it. Violators will be given citations.

Carry a trash bag to put all your waste in. Leaving any materials from supplies behind, including used toilet paper, is littering in the Grand Canyon. You are expected to take any trash you have from the canyon to disposal facilities back on the rim.[24]
While at camp, make sure to hang your trash bag with the food sacks when unattended.

Tell someone your hiking plans in case something happens. Let them know where your destination back on the rim of the Grand Canyon will be after you come back from a descent, and what day you should be arriving back home. If you’ll be in a group, give them the name of the trip leader or permit holder if you aren’t. If you happen to be injured, lost, or sick while out on a hike, someone will then be able to contact the proper rescue services to come help you.[25]
Be sure to contact the person once you arrive back safely to let them know you’re alright. The National Park Service is not accountable for the cost of rescue efforts sent out on your behalf, necessary or otherwise.

Give the right of way to the mules you encounter. Mules are available to be ridden into the Grand Canyon, and they share the hiking trails with everyone else. When letting them pass by, step off the trail away from the edge of the canyon towards the uphill side, while standing perfectly quiet and still so as to not disturb them.[26]
Wait to return to the trail until the last mule has gone past where you’re standing.

EditWarnings
Although you will be hiking in a canyon, your hike will begin at an altitude of to above sea level. It is highly likely that you live in an area that is lower than this, so the oxygen supply will be less than you are accustomed to, which will make breathing difficult.

Over 250 people every year require rescue from the Grand Canyon.

EditRelated wikiHows
Raft the Grand Canyon

EditReferences
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How to Relax Your Facial Muscles

Our facial expressions mirror our emotions and they often do so without us even knowing it. While this helps us communicate, it also means that our face tends to carry the signs and stress of our inner emotional life. Luckily, there are many ways to help relax these important muscles, ranging from whole-body approaches to minimize systemic stress to specific facial exercises that will help you release tension.

EditSteps
EditUsing Relaxation Techniques
Take a break and notice your jaw muscles. The best way to prevent tension is to learn how to avoid clenching your jaw muscles in the first place. You may find that there are certain situations in which you clench your teeth or hold your face in an uncomfortable position. Pay attention to what these activities or moments are for you, notice them, and then stop tensing your face and jaw.[1]
Bad habits are difficult to break. Be patient but persistent.

Change your resting posture to minimize tension. When you’re involved in a task while sitting at your desk or driving, do you ever find that your jaw is clenched? Reduce tension in your face and jaw by changing your mouth’s resting position. Position your tongue at the roof of your mouth and let your bottom jaw hang open. Breathe deeply and regularly through your nose.[2]
Many people will tense their jaw without realizing they are doing it.

Practice progressive muscle relaxation to calm your facial muscles. Choose a quiet spot where you can sit or lie down. Take deep breaths and focus first on tightening the muscles in your forehead by raising your eyebrows as high as you can. Then relax. Next, furrow your brow as severely as you can. Then relax. From there, move on to your eyes. Squeeze them shut and then release them. Proceed through the rest of the muscles in your face, tightening and relaxing each group as you go.[3]
Take the time at least once a day to focus on the muscles in your face, neck, and elsewhere so that you can get rid of tension before it causes pain or discomfort.

By focusing on specific parts of your face and body, progressive relaxation can both increase your awareness of your body’s stress and help you get rid of it, simultaneously.

Extend the benefits of this by moving beyond your face, head, and neck to your whole body.

Give yourself a massage to release tension. Using two hands if possible, begin with your lymph nodes, the area below your ears, and gently stroke downwards on both sides. Move upwards, massaging your chin and jaw muscles by moving your index and middle finger together in small, gentle circles. Follow this by moving on to your sinus area on either side of your nose, beneath your eyes, and then your eyebrows. End by massaging your forehead and your temples.[4]
Use gentle, circular motions in each area of your face and avoid pushing too hard or it may become uncomfortable.

Apply a warm washcloth to your skin or take a hot shower before massaging your face for additional relaxation.[5]

Visit a spa for professional treatment to remove stress. A facial session with a professional masseuse or esthetician can help reduce tightness in your facial muscles. Book yourself a facial and a massage with a professional by searching online or asking friends for referrals. Ask them to focus on your head, neck and face to target your problem areas.[6]
Unwilling or unable to pay for a spa treatment? Ask a friend, partner or family member if they can give you a facial massage.

One drawback to this approach is that you won’t learn how to relax the muscles on your own so the effects will short-lived.

EditExercising Your Facial Muscles
Stretch all the muscles in your face. Open your mouth as widely as you can. At the same time, crinkle your nose, furrow your brow, and scrunch your eyes so that they are closed tightly. Hold this for just a few seconds, then relax. Repeat this whole-face stretch as needed.[7]
By tightening and stretching the muscles in your jaw and face, you are training them to relax.

Unlike progressive relaxation, this exercise can be done anytime and anywhere (as long as you don’t mind making funny faces to those around you.)

Move your jaw three ways to loosen tension. The jaw often holds much of our stress. This can contribute to chronic problems in this area like pain and stiffness. You can stretch your jaw first by opening your mouth slightly and then gently pushing your lower jaw forward so that you have an exaggerated underbite. Then relax. Follow this by gently pushing your jaw to one side so that you have an exaggerated crooked underbite. Then relax. Repeat this for the other side.[8]
This can also help stretch the muscles in your throat and neck.

Stick out your tongue to relax your throat, mouth and jaw. Don’t forget your tongue when you’re doing these stretches. Stick your tongue all the way out of your mouth, stretching it downward. Relax and then repeat this stretch except this time stick it to one side, touching your cheek. Relax and repeat with the opposite side.[9]
Stretch your tongue inside your mouth as well by pushing it against the inside of your cheeks on either side and bending it outwards while you push against your top and bottom teeth.

Puff out your cheeks for an all-around facial stretch. Imagine that you’re playing the trumpet and blow your cheeks out. Hold this pose, filling your entire mouth with air and pressure, for 20 seconds. You will feel it stretching your cheeks inside and out.[10]
For an inverse stretch, suck your cheeks inwards while holding your lips together.

Flare your nostrils to stretch the muscles surrounding it. Your nose may not need much massaging, but by flaring your nostrils in and out, you can flex and stretch the muscles around it, opening up your sinuses and working the muscles around your mouth and cheeks. Focus on your nostrils and concentrate on opening them up.[11]
If you have difficulty with this, try breathing deeply through your nose as you watch yourself in a mirror and concentrate on noticing the movements your nostrils make.

EditReducing Stress and Tension Throughout Your Body
Meditate to reduce your overall stress level. The specific details and techniques of meditation can vary depending on which approach you choose, including Tai Chi, mantra meditation, guided meditation, and others. While there is more than one way to meditate, all of these forms share core practices that anyone can use with minimal practice, including:[12]
Relaxed breathing. Deep, calm, and rhythmic breathing can help you calm your body and your mind.

Comfortable body position. If sitting in a cross-legged position isn’t your cup of tea, you can choose to lie down or sit in a comfortable chair. The most important thing is that your body should be able to relax.

Focused attention. Objects of focus can include calming images, relaxing phrases (or mantras), a relaxing memory or even quiet music to help keep your mind from wandering back to its worries.

Practice yoga to relax your whole body and mind. Use deep breathing and the body as its own form of resistance to help yourself stretch and flex the stress away. By improving the mind-body connection, fostering mindfulness, and stretching out tense muscles, yoga is a great way to get rid of stored-up stress. It’s also an art and exercise form that anyone with moderate to good mobility can practice.[13]
Try the Lion Pose to target your facial muscles by sitting on your heels with your knees spread and your hands on the floor pointing towards your feet. Look up at the ceiling while opening your eyes and mouth as wide as you can, before relaxing your face.[14]
Yoga classes or online videos are a great way to familiarize yourself with this relaxing and healthy activity.

Exercise regularly to release endorphins. Maintaining physical health is an important part of your overall emotional well-being. As little as 20 minutes a day of walking can help reduce anxiety and stress and trigger the release of endorphins (your body’s own natural painkillers and mood elevators). More strenuous exercise, such as running, may magnify these benefits.[15]
When you exercise, you begin to breathe regularly and your mind focuses, helping you to automatically reduce the stress and worry you feel.

Go outdoors to calm your mind. Spending time surrounded by trees and other living plants can actually help alleviate physical signs of stress, lowering things like blood pressure and cortisol, the body’s stress hormone. If you can get yourself to a wooded area, these effects may be even greater in forests.[16]
Take a walk or a jog outside, breathe some fresh air, and listen to birds to reap the rewards of the great outdoors.

EditWarnings
Sometimes tense facial muscles or facial tics are not simply related to stress. They could be a sign of a more serious TMJ disorder. These symptoms could also be side effects from medications you may be taking. If you suspect there is something more serious going on, you should talk to your doctor.

EditReferences
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How to Work Out at Home Using Hand Weights

Sometimes it’s just way more convenient to work out at home instead of in a packed, sweaty gym. If you share this sentiment, purchase some hand weights (which are also called dumbbells) and give these exercises for your whole body a try.

EditSteps
EditSelecting Your Hand Weights
Know what hand weights are good for. Keep in mind that hand weights are also called dumbbells or free weights. Exercises that use hand weights are good for building up strength, increasing your endurance, and building muscle mass.

Purchase a set of hand weights if possible. It is good to buy varying dumbbell weights because you can then progressively challenge yourself as you progress with your weight training. The standard combination of weight to buy is two 5 pound weights, two 10 pound weights, and two 15 pound weights. To test whether or not a set is good for you, pick up the smallest weight in the group. Lift and lower this hand weight 10 times. If you are exhausted and don’t think you could do more than 10, that weight set is too heavy.[1]
Similarly, If you have spent a lot of time working out and think that these weights won’t challenge you, purchase heavier weights. Employees at your local sport goods store should be able to help you determine which set of weights will work best for you.

Decide what kind of style you want. Some hand weights have contours that guide you as to where to put your fingers. Others are smooth. They come in a variety of colors and materials, including metal, neoprene or plastic. Determine which kind you want based on your personal preference.
Keep in mind that a hand weight that has a grip that is too wide will cause more fatigue than normal.

Determine the number of reps you are comfortable with. Reps are the number of times you do a certain exercise. Listed below are different exercises you can do with hand weights. The number of reps, however, is up to you and your comfort level. Generally, a person just beginning to use dumbbells will begin with 10-12 reps on each exercise and then work his/her way up from there.
EditWorking Out Your Chest
Bench press with hand weights. You will need a stepping stool, camping cooler or workout bench for this exercise. You could also lie on the floor, an exercise ball or stack some books for extra spinal support. Lie back on the camping cooler or bench so that your knees touch the edge of the platform and your feet are firmly planted on the ground.Hold a dumbbell in each hand. The dumbbells should be lying along your body at chest level. Your palms should be facing towards your feet.

Raise the dumbbells straight up towards the ceiling. Your elbows should be close to locking but they should not quite lock. Hold the dumbbells in the air for a moment, keeping your arms steady.

Lower the dumbbells back to your chest and repeat these steps.

Do the Lying Fly exercise. You will again need a bench or camping cooler for this exercise. You can also lie on the floor or on an exercise ball or stacking books. You must lie with your knees touching the edge of the camping cooler or bench and your feet firmly planted on the ground.[2]Grab a dumbbell with each hand. Spread your arms so that they run perpendicular to your body, holding the dumbbells at body height.

Raise the dumbbells until they are side by side above you. Hold them there for a moment and then lower them back to body height.

Try to keep your elbows bent at the same angle throughout this exercise.

Do the straight-arm pullover. Lie on the top end of your bench. Your feet should be firmly and flatly placed on the ground.Hold a one hand weight with both of hands so that your arms extended above your head. You should try to keep your arms as extended as possible.

Raise the hand weight straight up into the air. The top of one end of the hand weight should be facing the ceiling. Hold the weight in place for a moment.

Slowly release your arms back down to their position above your head. Repeat.

EditWorking Out Your Back
Do the wide row exercise. Working out your back will not only make you look good, but it will also keep your back healthy and strong. For this exercise, keep in mind that you should breathe out when lifting the dumbbells up, and breathe in when releasing them back into resting position.Get into a semi-squat position with your torso flexed forward while bending at the hips. Keep the back straight throughout. Hold one dumbbell in each hand so that your palms are facing your body. The dumbbells should start just below your knees.

Lift the dumbbells straight up so that your arms form right angles. You should not alter how your knees and hips are bent.

Hold the dumbbells up for a moment and then let them slowly drop back down into resting position.

Do the deadlift exercise. The deadlift will work out your back (extensors), glutes, and hamstrings.Stand straight with the knees slightly bent.

Lower the dumbbells until they hang over the top of your feet by bending at the waist. Keep your back straight, and do not move your legs. You should feel a stretch in your hamstrings.

Raise yourself back up slowly to starting position. Repeat.[3]

EditWorking Out Your Shoulders
Do a palms-in shoulder press. Have toned shoulders can be very attractive and really well-toned shoulders can even be seen through clothing. Impress your crush with some rocking shoulders.[4]Stand up, holding dumbbells in both hands. Hold the dumbbells at shoulder level. Your palms should be facing each other.

Extend your elbows until they come close to locking. The dumbbells should get raised straight into the air–hold them in this position for a moment.

Slowly lower your arms so that the dumbbells are back at shoulder level.

Do a seated shoulder press. Sit on the edge of a chair, bed, workout bench, couch or box.Lift the dumbbells so that they are at shoulder height with your palms facing forward.

Push the dumbbells straight in the air. Your elbows should come close to locking but do not lock.

Hold the dumbbells in the air for a moment and then slowly lower them back to your shoulders.

Do a lateral raise. Lateral raises are a great standing exercise to buff up and tone your shoulders. You can also do them while sitting but instead of holding the dumbbells in front of you, hold them down by your sides.[5]Hold a dumbbell in each hand and hold your hands in front of your hips. Your palms should be facing each other.

Lift your arms out to your sides until they are almost parallel with the ground. Hold them in this position for a moment and then release them back down to your hips.

EditWorking Out Your Biceps
Do an alternating bicep curl. A bicep curl is the standard bicep workout done with hand weights. Doing an alternating curl means you switch back and forth between your arms so that you get an even workout.[6]Stand with your feet apart and flat on the ground. Hold a dumbbell in each hand and let each hand hang down at your side with your palms facing forward. As you curl up, your palms should be facing your shoulder.

Raise your right dumbbell so that it reaches shoulder height by curling your forearm up towards your chest. The underside of your forearm should face up towards the sky.

While lowering the right dumbbell, begin to lift the left one up in the same manner. Avoid jerking your body backwards to help you lift the dumbbells. If you are doing this, your dumbbells are too heavy.

Do a hammer curl. A hammer grab is another way to work out your biceps. This gets its name from the way you hold the dumbbell like the handle of a hammer.Grab a dumbbell in each of your hands so that your palms face in towards your body. Hold your arms down by your sides.

Curl your arms and lift the dumbbells so that the tops of the dumbbells come toward your shoulders. The inner side of your forearm should be facing to the side.

Do a seated isolated dumbbell curl. Seated arm exercises can be great to do while watching TV. This is called an isolated exercise because it only works one of your muscle groups.Sit on the edge of a chair or bench. Hold one dumbbell in your right and let your arm hang down so that your right elbow rests against the inside of your right thigh.

Raise the dumbbell until it almost reaches shoulder height. It should not actually reach your shoulder or else the bicep will disengage. Hold it there for a pause of 5 to 10 seconds and then slowly lower it back to towards the ground.

Repeat these steps with the other your other arm.

EditWorking Out Your Triceps
Do a two-arm tricep extension. This workout only uses one dumbbell. You can do this while standing or sitting.Grasp one dumbbell with both of your hands and hold it behind your head. Your arms should be bent into right angles with your forearms running along the sides of your head so that the dumbbell is behind your head.

Extend your elbows and lift your forearms so that they are pointed vertically above your head with the dumbbell. Hold that position for a moment and then lower them back to the right angle position behind your head.

Do a triceps kickback. Stand with your back straight, and hinge forward from the hip. Start with arms hanging down, with your elbows to your ribs. This is the start position. Lift from the forearm only, so that the arm straightens parallel with the torso. The palm should turn up as it approaches the hip. As the elbow bends, lower the forearm. Repeat for the desired number of sets and repetitions.
Do a lying-down extension. Lie down on your back either on the ground or on your bed. If you have a workout bench at home, lie down on that.Hold a dumbbell in each hand so that your palms are facing up. The outside of your forearms and elbows should be facing up towards the ceiling so that your arms create two upside-down ‘V’s. This is the resting position.

Raise the dumbbells up to the ceiling by extending your elbows. Hold the dumbbells in the air for a short pause and then lower them back down to the resting position.

EditWorking Out Your Lower Body
Squat with dumbbells. You can easily use dumbbells to add resistance to squats. This exercise will help you build strength in your lower body.Hold a dumbbell in each hand while in a standing position.

Squat straight down by bending your knees. Do this so that the dumbbells are just above the floor. Hold that position for a moment.

Slowly stand back up, keeping your arms steady, your back straight, and your abs clenched.[7]

Do dumbbell lunges. This exercise will work out your quadriceps in the front of your thighs. These are like normal lunges, only you are holding dumbbells.Hold a dumbbell by your side in each hand.

Take a wide step forward with your right leg and lower your body. Keep your left leg still and your back straight.

Push your heel down as you raise yourself back to starting position.

Do the desired amount of repetitions before switching to your left leg. Make sure you do the same number of repetitions for both your right and left leg.[8]

Add weights to calf raises. As the name implies, calf raises will work out your calves. For this, you will need a wooden plank, platform, or a thick book about two or three inches off the ground.Grasp a dumbbell in each hand, and hold them by your side.

Stand with the ball of your wooden on a wooden plank or platform. Your heels should begin by resting against the ground.

Raise your heels while exhaling, and lower yourself on the inhale.[9]

Combine upper and lower body exercises. If you want to increase the intensity of your exercise without increasing the length of your work-out, you can combine upper and lower body workouts. You might try:An overhead press as you squat

Walking lunges with bicep curls

Sumo squats with upright rows

EditSample Exercises
WH.shared.addScrollLoadItem(‘5ce369b16f831’)Beginner At Home Hand Weight RoutineWH.shared.addScrollLoadItem(‘5ce369b16fad9’)Intermediate At Home Hand Weight RoutineWH.shared.addScrollLoadItem(‘5ce369b16fdba’)Simple Hand Weight Exercises
EditVideo
EditTips
Increase the amount of weight lifted each circuit.

Do one set immediately after the other, no resting in between sets.

When working out your muscles, start with the large muscle groups. These are the chest, back, front of the thigh (quadriceps), back of the thigh (hamstrings), buttocks (gluteals), and shoulders (deltoids). Then afterward, or second in priority, focus on the smaller muscles, such as the biceps, triceps, calves, and abdominals.

Start off with 1 complete circuit and work your way up to 3 circuits.

EditWarnings
When doing lateral raises, be careful not to do the ‘pouring the pitcher’ method some people teach. This can cause irreparable damage to the muscles in your shoulder. Instead, do the opposite motion. Stand with your feet shoulder width apart, lean forward slightly to align the muscles in your shoulder, raise the dumbells and rotate your arm so that your thumb ends up facing upwards and your forearm facing forward. This keeps the muscle underneath the shoulder bone from rubbing against bone, while still exercising your shoulder muscles

Be cautious about lifting weights that are too heavy. You could pull a muscle or throw out your back if you attempt to lift weights that are too heavy.

EditRelated wikiHows
Make a Homemade Weight Set

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Burn Fat at Home

Get Fit for Free

EditReferences
Videos provided by GymRa

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How to Heal Piercings

Now that you’ve gotten your piercing, you’re probably ready for it to heal quickly. To speed things up, clean the piercing every day with mild soapy water. Don’t irritate the skin around the piercing and avoid reopening the wound which could slow down healing time. Give the tissue around the piercing plenty of time to heal before you change the jewelry. If you suspect you have an infection, ask the piercer, doctor, or dermatologist if you need antibiotics or if cleaning the site will be enough.

EditSteps
EditCleaning the Piercing
Wash your hands before touching the pierced area. Use mild soap and clean water to scrub your hands clean. Rinse well with clean water before you’re ready to touch your skin.[1]
Avoid letting anyone else touch your pierced area since they could introduce bacteria.

Soak the area in saline for 5 to 10 minutes every day. To keep the area clean, dip a clean gauze pad or paper towels into saline solution. Place the pad over the piercing and hold it there for 5 to 10 minutes. You can do this 1 to 2 times a day.[2]
Depending on the piercing, you may be able to dip the piercing directly into a cup of saline solution. For example, if you have a finger piercing, submerge your finger in the saline so the piercing is covered.

Wash the piercing with soap and water if directed. If your piercer tells you to clean the area with soapy water once a day, wash the skin around the piercing with a fragrance-free mild soap and water. Rinse the area with water to completely remove soapy residue.[3]
Avoid using soaps with scents, dyes, colors, or triclosan since these will irritate the skin.

If the piercing is on your ear, remember to wash behind the piercing as well.

Pat the area dry with a paper towel or napkin. Take a clean paper towel or napkin and blot the cleaned skin. Don’t apply too much pressure or rub the skin because you don’t want to open the wound. Once you’re done, throw the paper towel or napkin away.[4]
Don’t use cloth towels because they can become caught or snagged on the jewelry.

Limit how often you clean the piercing to once or twice a day. It might seem like a good idea to frequently clean the area throughout the day, but washing the skin too much can actually wear the tissue down. This will slow down the healing time.[5]
Wash your piercing after you shower since water will already be getting around the site of the piercing.

EditCaring for Your Piercing
Leave any crusty scabs in place. Simply soaking the piercing with saline and washing it with gentle soap and water is enough to keep the skin clean. Don’t pull or pick at any crusty scabs that form since this can open up the piercing and cause it to bleed. You’ll find that the crusty material should fall off on its own as the piercing heals.[6]
You don’t need to turn or twist the jewelry as the piercing is healing. Rotating the jewelry may actually irritate the skin and slow the healing.

Avoid using antibiotics or disinfectants on the piercing. These may irritate the piercing as it’s trying to heal. Antibacterial ointments can trap moisture and cause bacteria to grow around the piercing. Disinfectants such as rubbing alcohol or hydrogen peroxide can make it harder for the tissue to heal.[7]
Avoid using antibacterial soaps or disinfectants that container benzalkonium chloride (BZK).

Keep the piercing site clean and dry throughout the day. Ensure that other people don’t touch the area. You’ll also need to keep sweat and dirt out of the piercing. For example, don’t put makeup or spray fragrances near the piercing. Clean items that might come into contact with the area so you don’t introduce bacteria.[8]
Depending on where the piercing is located, clean your cell phone, headphones, glasses, or hats.

Give the piercing time to heal before you take out the jewelry. Most piercings will take at least a few weeks or even months to heal. Be patient and give the piercing a chance to heal before you take out the jewelry. Here are a few healing times for common types of piercings:[9]
Earlobes: 3 to 9 weeks

Ear cartilage (such as tragus, conch, industrial, rook, or orbital piercings): 6 to 12 months

Nostril: 2 to 4 months

Oral: 3 to 4 weeks

Lips: 2 to 3 months

Naval: 9 to 12 months

Genitals: 4 to 10 weeks

EditTreating Infected Piercings
Recognize signs of infection such as redness, swelling, or fever. While it’s normal to feel some pain around the site of the piercing, it’s important to pay attention to signs of infection. In addition to pain that doesn’t go away or gets worse when you touch the skin around the piercing, other signs of infection include:[10]
Yellow discharge, green discharge, or blood

High fever

Redness, swelling, or a hot sensation

Persistent itchiness

Bad odor

Schedule a medical exam as soon as you can. Since an infection can become more serious, make an appointment with your doctor or a dermatologist as soon as possible. If you can’t afford an appointment, talk with the person who did the piercing.[11]
The doctor or dermatologist will take your medical history, do a physical exam, and decide the best treatment for you.

Don’t be afraid to go to the emergency room if you think you have a severe cartilage infection. These are trickier to treat and can cause more complications than other piercings.

Ask the doctor if you have a metal allergy. If you suspect that the infection was caused by an allergy to nickel, ask for an allergy skin test. The doctor or dermatologist will test a small patch of your skin to determine if you have a metal allergy. Nickel is the most common metal to cause a skin allergy that leads to infection. The doctor may recommend putting cortisone cream on the area and replacing the nickel jewelry with stainless steel or gold.[12]
If your allergic reaction is severe, you may have to remove the jewelry and let the hole close. Once the skin heals, you can re-pierce the site, but use hypoallergenic jewelry.

Follow the recommended treatment plan. Your doctor may advise you to keep the jewelry in while you’re treating the infection, but if the infection is severe, you may need to remove it. To treat the infection, you’ll probably need to apply an antibiotic cream for several days until the infection clears up.[13]
For a severe infection, you might need to take a course of oral antibiotics.

EditRelated wikiHows
Pierce Your Own Cartilage

Pierce Your Belly Button

Treat an Infected Ear Piercing

Care for Newly Pierced Ears

Clean a Body Piercing

Reopen a Partially Closed Ear Piercing Hole

EditReferences
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