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Finding a well-made yoga video that is truly suited to beginners can be a challenge. Most exercise videos are aimed at people who already know what they are doing. They may include a few easier moves, but the instruction assumes that you already know your way around. The few that are labeled “for beginners” can be repetitive and slow, and they sometimes give you no way to progress, as if beginners were going to stay beginners forever.

What should a good beginner video teach?

Clear instruction. A beginner needs more than a demonstration. A good teacher explains how to place your feet, where your weight should be and what the pose should feel like. When a teacher describes how the muscles of the feet should turn toward the big toe, you can feel it as well as see it. Calm, steady speech is a plus, since yoga depends on concentration.

A manageable number of poses. A class that introduces too many new poses at once is hard to follow. Look for one that repeats a small number of basic poses and builds up slowly.

Familiar basics. Many beginner classes include the cat pose on hands and knees, downward-facing dog, which looks like an upside-down V, and the corpse pose, which is lying on your back, completely relaxed. Our guide to basic yoga postures and their variations explains these and other essential poses.

Modifications and props. A beginner video should offer options for people who are stiff or new to yoga. For example, a folded blanket can go under the knees or the hips to make seated poses more comfortable, and a folded towel can help with some other poses. A teacher who tells you about these in advance is thinking about you.

A good ending. Most classes end with stretching and relaxation. Many use soft music, which may help you drift off. Choose a class with a final rest if you want to unwind.

Which video is an example?

One title that often comes up for beginners is Yoga Zone: Flexibility and Tone, taught by Alan Finger. It runs for about 50 minutes, and it is known for detailed instruction on alignment and for a relaxed teaching style. We cannot say that it is the right fit for everyone, and a DVD from some years ago may be hard to find, so treat it as an example of the style to look for, not a recommendation. Whatever you choose, preview a sample if you can, to hear the teacher’s voice and see how the class is paced.

Where can you try a class first?

Free classes are a low-risk way to find out what style you like. The video at the end of this post is a beginners’ class titled “Yoga for Beginners Part 1” from YogaEasy, which you can try before buying anything.

How can you stay safe?

Yoga is generally safe for healthy people when it is done properly, but sprains and strains can happen. The NCCIH advises learning with a qualified instructor if you can, and moving slowly and carefully. Never force a pose, and stop if you feel pain. If you are pregnant, are over 65 or have a health condition, check with your doctor first. A video is not a substitute for a live teacher, but it is a good starting point, and many people go on to take a class after a few weeks at home.

If you would like to learn what yoga is all about, read our posts on what yoga is and how to choose a yoga video, or try the 12-step sun salutation.

Everybody knows that high cholesterol is something to be concerned about. But what does it really mean when your doctor tells you that your cholesterol levels are high, and what should you do about it? If you’re worried about your cholesterol, here’s your chance to get the answers you need from a top expert at the Harvard Medical School.

This book doesn’t just cover cholesterol, but heart health in general. It starts with what cholesterol is and how your body manufactures it and the mechanics of heart disease, then moves on to risk factors and what will happen when you visit your doctor about this. Then it goes to how to lower your cholesterol and, thus, your heart disease risk. Diet, exercise, medications. He includes special cases- children with high cholesterol, seniors, people with established heart disease and diabetics. He gives a chapter to alternative and complementary approaches- and doesn’t think much of any of them.

It’s a very thorough book- the explanation of heart disease is very good. High cholesterol is not a problem on its own- it’s the things it does to the arteries, and it works by several different mechanisms. Of course, even though the book is only five years old, the results of some of the studies he cites have been overturned by newer ones, but for the most part, it’s a good, solid book.

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Staying healthy does not need a complicated plan. For most women, a handful of habits and the right checkups do most of the work. Here are the ones with the best backing, with the numbers checked against current guidelines, in place of the long list of tips you may have seen elsewhere.

What should you eat and drink?

Build your meals around vegetables, fruit, beans, whole grains and lean protein, and cut back on foods that are high in saturated fat and added sugar. If you are trying to lose weight, you do not need to follow a strict plan to start: smaller portions and fewer sugary drinks are a good beginning, and our guide to eight habits for losing weight the healthy way shows how. As for water, the often-quoted “eight glasses a day” is not an official target. The National Academies report that women who appear adequately hydrated take in about 2.7 liters (91 ounces) of total water a day from all beverages and foods, and that normal drinking, with thirst as a guide, is enough for most healthy people. Needs are higher in hot weather and during long workouts.

How active should you be?

At least 150 minutes of moderate activity a week plus two days of muscle strengthening is the target for adults. Walking, taking the stairs, playing with your children, yoga and home workouts all count. If you want an easy start, try a gentle morning yoga routine for beginners.

Do you get enough sleep and rest?

The CDC says that adults aged 18 to 60 need 7 or more hours of sleep a night, and that enough sleep helps with stress, mood, weight and heart health. Going to bed and getting up at the same time, keeping the bedroom cool and quiet, and avoiding caffeine late in the day all help. Time with friends, a good book or a walk are fine ways to wind down. If you regularly cannot sleep, speak to your doctor.

How do you protect your skin from the sun?

The American Academy of Dermatology recommends a sunscreen that is broad-spectrum, SPF 30 or higher and water resistant. Most adults need about 1 ounce, roughly a shot glass, to cover the skin that is not covered by clothing, and it should be reapplied about every two hours and after swimming or sweating. Shade, long sleeves and a wide-brimmed hat help too. For a skin routine, see the importance of skin care.

Which bone and calcium habits count?

Women aged 19 to 50 need 1,000 mg of calcium a day and women over 50 need 1,200 mg, according to the NIH Office of Dietary Supplements. Food is the best place to get it. If you take a supplement, it is better to split a large dose into two smaller ones. Vitamin D and weight-bearing exercise such as walking also protect bones. Be wary of claims that calcium or vitamin E prevent menstrual cramps or menopausal hot flashes; I could not find reliable support for those, so ask your doctor instead. For more on calcium, read calcium supplements and how to take them safely.

Which screening tests do you need?

These are worth discussing at your yearly visit. The U.S. Preventive Services Task Force recommends screening for cervical cancer every 3 years with cervical cytology in women aged 21 to 29, and, for women aged 30 to 65, every 3 years with cytology, every 5 years with high-risk HPV testing, or every 5 years with both. It also recommends a mammogram every 2 years for women aged 40 to 74. Both recommendations may be updated, so ask your doctor what applies to you, especially if you have a family history or other risk factors. The USPSTF breast cancer recommendation and cervical cancer recommendation explain the details.

What about smoking and alcohol?

If you smoke, quitting is one of the best things you can do for your health, and it is also good for your bones. Alcohol is best kept low. Your doctor or pharmacist can help you find a plan that works.

An easy-to-follow, medically proven plan to lower cholesterol.
Cardiologist Joseph Lee Klapper, M.D., gives an in-depth yet accessible explanation of cholesterol levels — and explores ways to lower them. Weighing the pros and cons of a variety of approaches, including a holistic approach, Western medications, natural remedies, and new methods on the horizon, he then takes you step-by-step through a medically proven plan for shedding cholesterol points.

-By 2010, the leading cuase of death worldwide will be heart disease, far greater than infections, AIDS, and other killers
-Explores many contemporary heart-smart diets and provides sample menus
-Important information about exercise, risk factors, statins and other Western cholesterol lowering medications; herbs, supplements, and natural remedies; and antioxidants, gene therapy, and new drugs

What kind of book is Idiot’s Guide to Lowering Cholesterol?

The book explains what cholesterol levels mean and looks at ways to lower them. It weighs a variety of approaches, including a holistic approach, Western medications, natural remedies and new methods that were on the horizon when it was written.

Is the plan really “medically proven”?

The description calls the plan “medically proven”, but it names no study or trial, so this page cannot confirm the claim. Talk to your own doctor before changing any treatment.

Who is behind Idiot’s Guide to Lowering Cholesterol?

The author is Joseph Lee Klapper, M.D., who the description says is a cardiologist.

Do I need experience to use it?

The description calls the plan “easy-to-follow” and the explanation “accessible”, so it seems aimed at general readers. It does not say whether you need any background in medicine.

What can readers expect to find inside?

According to the description you will find a step-by-step plan, a look at many contemporary heart-smart diets with sample menus, and information about exercise, risk factors, statins and other cholesterol-lowering medications, herbs, supplements and natural remedies. It also covers antioxidants, gene therapy and new drugs.

Summary of the book description only, not medical advice.

What should I know about cholesterol numbers before reading?

A cholesterol guide is easier to use if you know what the numbers refer to. MedlinePlus cholesterol page describes LDL as the type that can narrow arteries when it runs high, and HDL as the type that carries cholesterol back to the liver.

A blood test, usually fasting or not depending on the lab, gives the figures your doctor interprets in light of your age, blood pressure, smoking status and family history. Ask what your own targets are rather than comparing yourself with a general table. Lifestyle changes and medicines are decisions to make together with a doctor.

Related on this blog: Exercise and Cholesterol: How Physical Activity Helps and High Cholesterol: When Lifestyle Is Enough and When Medicine Helps

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This updated edition includes contemporary health research, advice and information for preventing heart disease, plus “guaranteed” strategies to reduce cholesterol levels naturally. High cholesterol is recognized as a major risk factor for heart disease – but it is also one of the most manageable health problems. “The New 8 Week Cholesterol Cure” is easy to read and provides readers with a no-nonsense guide to the key health advice, as well as a wide range of cholesterol-lowering recipes so readers can put advice into practice. Features of the book include: explanation of the lipid profile – the different sorts of cholesterol – and how to avoid the worst offenders; presentation of the new supplements – with honest advice about which ones should be taken, regardless of how a diet might be; and the low-down on what’s smart for the heart – and what’s pure hype including aspirin, garlic, red wine and soy.

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