The Experts at Dummies

Article / Updated 04-09-2024

Celebrate everything that is beautiful about our planet by reconnecting with nature, learning more about the natural environment, or picking up a new eco-friendly habit or two. April 22 is Earth Day — a world-wide celebration commemorating everything that makes our blue-marble planet unique and beautiful, and all the things we can do to protect it. Starting all the way back during the environmental movement of the 1970s, Earth Day has grown to become a powerful motivator for individuals and companies alike to become more environmentally aware and responsible. From local volunteer cleanups to nation-wide conservation initiatives, this year is no different, with numerous events happening at both the grassroots and state levels. Want to join in on the celebration? Find Earth Day events in your area, by visiting https://www.earthday.org/ The first Earth Day In response to public outcry to the Santa Barbara Oil Spill of 1969, U.S. Sen. Gaylord Nelson, a Democrat from Wisconsin, organized a nationwide "teach-in" on college campuses about environmental issues to take place on April 22, 1970. Rep. Pete McCloskey, a Republican from California, joined Nelson as his co-chair to organize the event. More than 2,000 colleges and universities, 10,000 public schools, and 20 million citizens participated. They demonstrated to raise awareness about the health impacts of 150 years of industrial development. Unfortunately, today, we face daunting threats from climate change. If you want to make a difference, there are plenty of ways to help and celebrate Earth Day — here are just a few. Plant a healthy diet You’ve probably already heard about the massive environmental impact that animal farming has on the planet. It is second only to fossil fuels in terms of contributing to human-made greenhouse gas emissions, the cause of climate change. And, while the jump from a traditional omnivorous diet to a full-blown vegan one is not something most people can accomplish overnight, cutting down on red meat is a great first step. Something as simple as committing to meat-free Mondays can have a significant influence on your health and the environment. Get started by taking a crack at one or two of our favorite plant-based recipes found in Plant-Based Diet Cookbook For Dummies. Channel your inner green thumb You don’t need to become an expert horticulturist to help save our planet. Simply buying local or better yet, growing some of your own food can help reduce your carbon footprint — not to mention, teach you valuable transferable skills like diligence and patience. Plus, there’s just something so satisfying about working with your hands, especially if you’re used to working in front of a screen all day. You can start by growing some common herbs like rosemary or thyme. They are fairly resilient and, depending on where you live, can even be grown indoors. If you lack the space to garden, look for farmers markets in your area or, better yet, join a community garden, these gardens are becoming increasingly popular, even in the most urban of cities. As you're planning your garden, think about irrigation and conservation: How can you use the least amount of water while growing your plants? Parts of the world, including in the U.S., are experiencing drought, and fresh, clean water is not something any of us can take for granted. If you need some ideas for conserving water, one excellent resource is: Low-Water Landscaping For Dummies. Don't worry if you have no previous gardening knowledge — beginner-friendly resources, such as Gardening Basics For Dummies, will help you get there. You can also find a farmers market near you using the USDA National Farmers Market Directory. Stay informed It’s no secret that our planet is in grave danger as a result of climate change. But, contrary to what you may feel after reading all the increasingly worrisome headlines, you must remember — there’s still hope. And, while the biggest contributors of climate change, like animal farming and fossil fuel burning, may seem so far removed from your daily life, you’d be surprised how much of a difference you as an individual can make. Staying informed is perhaps the easiest way to help environmental causes. As an informed citizen, you have the power to choose more wisely what products to buy, what companies and practices to support, and even who you vote for in the next election. Don't know where to start? Check out Climate Change For Dummies to help you navigate this complex topic. More ways to greenify your life There’s always something more we can do to reduce our environmental impact on the planet, but that should not discourage us from taking action — after all, every little bit counts. One small change in your daily routine today will lead you to more and more lasting changes in the future. If you’re ready to explore even more ways to go green, check out Green Living For Dummies for a more comprehensive guide to sustainable living. We also have a number of other books with invaluable information and ideas for reducing waste by recycling and reusing items in a different areas of our lives. Here are a few of the latest: Sustainable Travel For Dummies Recycling For Dummies Upcycling Furniture and Home Decor For Dummies Sustainable Fashion For Dummies From the team at Dummies, we wish all of our fellow earthlings a happy and green Earth Day.

Cheat Sheet / Updated 02-22-2024

Take this opportunity to explore new opportunities and make the most of the decades ahead. Keep your finances, your living arrangements, and, most importantly, your health in peak performance. To get started, you may be interested in finding a new job, getting a handle on your finances, and trying your hand at yoga.

Cheat Sheet / Updated 11-03-2023

Successful real estate investing requires smart decisions. To start investing in real estate quickly and easily, ask a few important questions, discover different ways to invest in residential property, and build an effective real estate team.

Step by Step / Updated 10-24-2023

Here, you’ll find five downloadable mandalas to color. You can color the more basic images with less detail with crayons or markers, but the incredibly detailed mandalas might require a steady hand and a fine-tip marker or pencil. Color them however you’d like.

Article / Updated 09-05-2023

You’ve probably noticed that September just “feels” like a time of transition. For those of us in the Northern Hemisphere, it’s the time of the year when temperatures cool off, birds begin gathering for migration, and the trees start showing color. All of this occurs around the autumnal equinox, between September 21 and September 24 (in 2023, the equinox is the 23rd) marking the start of fall for people in the Northern Hemisphere. Earth’s tilt and orbit make it all happen Our planet is tilted about 23.5 degrees on its axis as it travels around the sun, and it stays tilted in the same direction as it orbits. This means the sun’s light hits the Earth at different angles. So, different parts of the Earth receive varying amounts of the sun’s light and warmth throughout the year — in other words, we have seasons. However, twice during Earth’s orbit, on the autumnal (September) equinox and the vernal, or spring (March), equinox, the sun is directly over the planet’s equator, and everybody across the globe experiences a nearly equal amount of daylight and darkness. A few interesting facts about the equinoxes and Earth’s orbit: The word equinox comes from two Latin words: aequus (equal) and nox (night). During the autumnal and vernal equinoxes, people across the globe can see the sun rise above the horizon due east and set due west. So, it’s a good time to find due east and west. Because of the Earth’s tilt on its axis, its northern and southern hemispheres trade places throughout the year receiving the sun’s light and warmth most directly. For people in the Southern Hemisphere, the equinoxes signal the opposite seasonal transitions: September marks the beginning of spring, and the March equinox marks the beginning of autumn. If you live in the Northern Hemisphere, starting on the autumnal equinox, you can observe a slight daily change in the sun’s arc across the sky — it’s shifting to the south. A number of prehistoric sites, like Stonehenge and Newgrange in the United Kingdom, were possibly used by ancient cultures to predict equinoxes and the summer and winter solstices — the longest and shortest days of sunlight during the year). To learn more about the Earth's orbit, our solar system, the stars, and beyond, check out the fifth edition of Astronomy For Dummies. Celebrations around the fall equinox Over the centuries, before humans could scientifically explain the autumnal equinox, they observed the sun’s changing position in the sky and nature's transitions in the fall and spring, and they marked these times with rituals and celebrations. Some of these ancient observations were incorporated into Greek mythology and other cultures' mythology, and into religious practices. Today, there are still many cultural and religious traditions practiced around the equinoxes. Here are summaries of just a few: Mabon — United Kingdom: Mabon is a fall equinox tradition created by the ancient Celtic people and celebrated by pagans today. It is one of the oldest harvest festivals in Europe. Acknowledging the autumnal equinox, the holiday is meant to give thanks for the warm, summer months, the fall harvest, and to get ready for the beginning of winter. The Snake of Sunlight — Mexico: The ancient Mayan and Aztec civilizations in Mexico celebrated the equinoxes at the site of Chichen-Itza, a city that existed about 1,500 years ago in what is now the state of Yucatan. When you visit the Chichen-Itza ruins today, you see a massive pyramid, a monument the Mayans built to honor the god Kulkulcan (Quetzalcoatl to the Aztecs). The deity was a feathered serpent, and the ancient Mayans believed it visited the temple twice a year — on the autumn and spring equinoxes. Chichen-Itza is a popular tourist attraction, and many come to witness a special effect that happens on the equinoxes. The pyramid’s steps are oriented so that in the afternoon of the two equinox days, the shadow on the pyramid looks like a snake slowly slithering down the stairs, with its tail at the top and its head at the bottom. Higan — Japan: Higan is a Buddhist tradition taking place around the equinoxes – three days before the equinox day and three days after. Higan means crossing over to the “other shore,” symbolizing the world of enlightenment, or spiritual awakening. For Buddhists, Higan is a time to reflect on one’s life and renew religious practices. During Higan in Japan, people visit their ancestors’ graves, where they tidy up the gravesites and place flowers and incense.

Article / Updated 08-03-2023

If you are spending more money than you're bringing in every month, you've got a budget deficit. You may be making up the difference between your total monthly income and your total monthly spending by using credit cards, getting credit card advances, borrowing money, writing hot checks, paying bills late, or not paying bills at all. Stop doing those things! They’re only driving you deeper into debt. Cutting expenses Deal with your budget shortfall, instead, by reducing your spending. Review your budget, looking for expenses that you can trim or eliminate. Focus first on your discretionary spending because those are nonessential items. It's possible that even some of your fixed and periodic spending items may also be discretionary. For example, cable or streaming TV is not an essential expense. Likewise, you may be able to find a cheaper Internet provider and cancel some of your memberships and subscriptions. If your deficit is small and most of it is due to waste and fluff, you may be able to move your budget into the black just by eliminating nonessentials. But maybe not. Instead, you may have to go through several rounds of budget-cutting and do some serious belt-tightening before your household’s total monthly spending is less than its total monthly income. To learn how to take inventory of your total monthly income and spending, see the article "How to Create a Monthly Budget." Reducing debt before saving If you contribute to a savings and/or a retirement plan, stop doing that for now. Use that money to cover your living expenses and pay down your high-interest debts. Why? The money in your savings and retirement accounts earns only a small amount of interest each month — most likely far less than the interest rates on your debts. When you have debt, every month you pay more in interest than you can earn in interest on your savings, and you fall further behind. When your financial situation improves, start contributing to savings and retirement again. But for now, you must put every penny you have toward your essential living expenses and toward paying down your high-interest debts. Using other strategies Moving your budget from red to black may require more than budget-cutting alone. The same is true if you can afford to pay only the minimum due on your high-interest debts. When you pay just the minimum each month, it takes months, if not years, to pay off those debts, and you pay hundreds or even thousands of dollars in interest — dollars that you could put to better use. What else can you do? For starters, you can try these suggestions: Increasing your household income: Get a second job, turn your hobby into a part-time business, or let your boss know that you would like to work more hours. If your spouse or partner is not working outside the home, discuss whether a paying job makes sense — at least, until your finances improve. Negotiating with your creditors: Some of them may be willing to lower your monthly payments or make other changes to help you afford to continue paying on your debts. Consolidating your debts: Debt consolidation involves borrowing money to pay off high-interest debt and lower the total amount you pay on your debts each month. Getting help from a reputable nonprofit credit counseling agency: Such agencies can help you develop your budget and may also suggest that you set up a debt-management plan. Should you file for bankruptcy? Bankruptcy should always be your option of last resort. When may it become your best option? If you’re about to lose an important asset If your monthly expenses are so much higher than your income that it will take years of sacrifice and bare-bones budgeting before your debts are manageable and you have a little extra money left over each month After reviewing your financial information, a bankruptcy attorney can tell you whether you should file for bankruptcy and which type of bankruptcy you can file: a Chapter 13 reorganization, which gives you three to five years to pay your debts; or a Chapter 7 liquidation, which wipes out most of your debts. (To be eligible to file a Chapter 7, you must pass a federally required means test that takes into account your income and your expenses.) If you decide to file bankruptcy, the attorney will inform you that within six months of doing so you must go to a court-approved credit counseling agency. The agency will make sure that you understand your alternatives to bankruptcy and that there is no way that you can avoid having to file. If the agency concludes that bankruptcy is your only option, it will give you a certificate that you must provide to the bankruptcy attorney. The certificate permits you to file for bankruptcy. Without it you cannot pursue bankruptcy. Using standard percentages to gauge finances Financial experts agree that, in general, your basic living expenses and the total amount of debt you owe (secured and unsecured) should equal no more than a certain percentage of your net household income. (Net household income is your income after deductions for taxes and other expenses — it’s your take-home pay.) When you’re developing your budget, one way to pinpoint expenses to reduce is to compare your numbers to the following standard percentages. When you have a budget, you can also use the standard percentages to monitor the state of your finances over time. If your percentages are a little higher than the ones on the following list, you don’t necessarily need to worry because certain expenses may be higher in your part of the country. Housing, for example, varies greatly from place to place. Some financial books and websites also may use slightly different percentages than these; no one correct set of figures exists. These percentages are just approximate amounts for you to use as spending guidelines: Monthly housing expense: 25 percent of your net household income (35 percent if you take into account homeowner’s insurance, property taxes, home maintenance, and repairs) Consumer debt (credit cards, student loans, medical debts, and so on): 10 percent of your net household income Utilities: 15 percent of your net household income Transportation: 15 percent of your net household income Savings: At least 10 percent of your net household income Everything else (food, clothing, medical insurance, prescriptions, entertainment, and so on): 25 percent of your net household income What to pay down when you can't do it all If you’ve cut your budget to the bare bones and you still can’t afford to pay all your debts and cover all your living expenses, you have to decide what you will and won’t pay. Here’s how to prioritize: Essential living expenses: Your essential living expenses belong at the top of your “bills to pay” list, including putting bread on your table, keeping a roof over your head, keeping your utilities on, and gassing up your car if you need it to earn a living. However, make sure that you have reduced those expenses as much as you possibly can. Secured debts: Your secured debts also belong at the top of the list of things to pay. Secured debts are those that you collateralized with an asset you own. This means the lender puts a lien on that asset, which gives the lender the legal right to take it if you fall behind on your payments. Certain unsecured debts: These include credit card debt, taxes, federal student loans, child support, health insurance, and medical bills. Some of your unsecured debts should take priority over others.

Article / Updated 08-03-2023

Shopping can often feel like a black hole on your finances. Money goes in and disappears into a vacuum. Every time you step into a grocery store or discount department store, you may feel like you’re out of control and you come out flat broke. To prevent your shopping trips from turning into guilt trips, take time to think about how you can spend more thoughtfully. Save by reducing and reusing When considering a purchase, always keep the following in mind: Reduce, reuse, and recycle. Ask yourself these questions: Do you really need it? Do you already own or have access to something that you can use instead? Try to reduce your purchase of processed, prepackaged foods. The more packaging and processing involved, the more the food costs you. By reducing your purchase of packaged and processed items, you save money and resources. Prepackaged groceries generally cost at least twice as much as whole foods, often multiple times more. Also try to buy whole foods in their natural state whenever possible: fresh fruit, vegetables, meat, and dairy products. Yes, cooking is required, but cooking doesn’t have to be drudgery. Sharing a home-cooked meal brings people together, saves money, and can be much healthier than the alternatives. You can reduce trash and save money by minimizing your use of paper towels, disposable plates, and cups. Instead, reuse cloth towels and napkins and use durable dishes because you can wash and reuse these again and again. Go for permanent or reusable over disposable every time possible. Take your shopping bags with you to the grocery store. Many stores credit you 5 cents per bag for bringing your own or charge you if you don’t. You’re not only saving money but also saving landfills. Over the course of a year, simply reusing shopping bags, napkins, plates, and cups can save you $40 to $60. Just think of how many other items you can apply this concept to. If you can cut costs without cutting your lifestyle, why not? Use your money in other ways that give you more enjoyment and satisfaction. Tips for keeping expenses down The following are some other ways to keep your shopping expenses at a minimum: Use a shopping list and purchase only the items on your list. Organize your list based on the layout of your store and stick to the outer walls where all the healthy options are. By following this guideline, you can begin to better plan your expenditures. And if you stick to your list and a routine, you can eliminate those nasty impulse purchases. Don’t go grocery shopping when you’re hungry. People typically spend more and buy more processed — and, therefore, more expensive — food when they’re hungry. Buy merchandise when it’s going out of season. Buy next year’s winter coat or swimsuit when the prices are dirt cheap instead of at the beginning of the season, when the item’s not on sale. And when you’re shopping for clothes, buy wash-and-wear clothes rather than dry-clean only. Buy second-hand. eBay and Craigslist have changed the landscape of shopping for pre-owned items. Before you buy something, check online first to see whether a pre-owned version is available. You can also find treasures at thrift stores and garage sales. Shop at discount stores. Deep-discount grocery stores, such as Aldi’s, can save you a lot of money. Buying store brands and in bulk Many stores carry store brands, items with the store’s name on the label. Or they may carry generic products, those items labeled without a brand name of any sort. If you’re willing to be a bit adventurous, keeping your eye out for inexpensive store brands and generic products can shave a substantial amount from your grocery budget. People often say that they don’t care for the taste or quality of store brands or generic items, but you may be surprised to discover that many products carrying generic or store brand labels are actually top-quality, name-brand items packaged under a different label. You may have the best luck with generic versions of: Tomato sauce and paste Canned and frozen vegetables Canned soups Cookies and crackers Dairy products (milk, butter, and cheese) Coffee and tea Bread, rolls, and buns Finding space for bulk purchase groceries and supplies Do you think you don’t have room for bulk purchases because you don’t have a pantry? Well, look at the back of your linen closet shelves behind the folded towels. If you’re like many people, you may have some empty space just waiting to be filled with a stack of cans, boxes, or packages. What about that empty corner in the garage? Or, look underneath your beds, and what do you see? Empty space and dust bunnies? Any of these places can be potential storage spots for a case or two of extra stewed tomatoes or refried beans. You can also split bulk orders with a friend or relative if you really don’t have the room but want to experience the savings to be found in bulk purchases. Seeing through grocery store gimmicks Grocery sellers spend money to learn how to fool you into spending more in their stores. Whether they’re enticing you into the store in the first place with sale items or convincing you to buy more expensive items, be aware of some of these tactics: The aisle switcheroo If you shop at a particular store regularly, you know where everything you buy is located in each aisle. Without realizing it, you’ve developed a form of tunnel vision and don’t really see anything except what you need. When the store rearranges the aisles or moves items from one position on a shelf to another, you have to look around and actually focus on each aisle and every shelf. By losing your tunnel vision for a time, the possibility of something new catching your eye increases dramatically, and consequently your impulse purchases increase, too. The store’s layout Most grocery stores have the same general floor plan — they keep produce, bread, dairy, and meat products along the edges of the store or up against the walls. By putting commonly purchased items against the farthest wall or way off in a back corner, customers have to walk past numerous displays and shelves full of goodies. Shop the edges of the store to save considerably on your grocery bill. Added benefit: The perimeter carries the healthiest items in the store. Your waistline — and your budget — will be healthier. Shelf arrangements If you want to find the best values on the grocery store shelves, look high on the top shelves or bend down and look at the bottom shelf. The brand-name and higher-priced products (as well as products designed to entice children) are located at eye level, while the generic, store brand, and lower-priced items are in the more awkward places to see. Using coupons and rebates People either love coupons and rebates or find them to be more work than they’re worth. Coupons and rebates are a valuable addition to a well-rounded approach to saving money. To make the most of your coupon savings, follow these suggestions: Look for double-coupon and triple-coupon deals. Look for coupons for items that are already on sale or that are deeply discounted. Don’t assume you get the best deal with the coupon; store brands can still be cheaper. When shopping online, look for online coupon codes to save on the purchase price or on shipping and handling charges; just type the name of the store and "coupons" into your favorite search engine to see what you find. You can also try websites like Rakuten, Honey, and RetailMeNot. To receive a rebate, you must fill out a rebate form and mail it along with proof-of-purchase materials — usually your original cash register receipt and the Universal Product Code (UPC) or barcode — to the manufacturer. Occasionally, a store will offer rebates in the form of store credit rather than money back from the manufacturer. If you shop in a store regularly, credit for shopping there again can be helpful to the budget. But be careful you don’t use the store credit as an excuse to buy things you normally wouldn’t purchase. The store isn’t really trying to save you money — they’re trying to entice you into spending more money.

Article / Updated 07-31-2023

If you hang around people who exercise, you’re going to hear the word cardio or aerobics pretty often. Someone may say, “I do cardio four days a week,” or, “My gym has awesome cardio exercise equipment.” Aerobics — a term coined in the 1960s by fitness pioneer Dr. Kenneth Cooper — refers to cardiovascular exercise, the kind that strengthens your heart and lungs and burns lots of calories. Sure, people do cardio exercises to lose weight, but there are all kinds of reasons to pursue this sort of exercise — everything from lowering your risk of dementia and diabetes to experiencing the glory of a personal best in a 10k run. This article explains what it takes to reap cardio exercise benefits — in other words, what type of exercise counts as cardio. It introduces you to terms such as aerobic, anaerobic, and target heart-rate zone. Comparing aerobic and anaerobic exercise Aerobic exercise is any continuous, repetitive cardio exercise that you do long enough and hard enough to challenge your heart and lungs. To get this effect, you generally need to use your large muscles, including your butt, legs, back, and chest. Walking, bicycling, swimming, and climbing stairs count as aerobic exercise. Movements that use your smaller muscles, like those leading into your wrists and hands, don’t burn as many calories. Channel surfing with your remote control can certainly be repetitive, sustained, and intense — particularly when performed by certain husbands — but it burns very few calories. Aerobic means “with air.” When you exercise aerobically, your body needs an extra supply of oxygen, which your lungs extract from the air. Think of oxygen as the gasoline in your car: When you’re idling at a stoplight, you don’t need as much fuel as when you’re zooming across Montana on Interstate 90. During your aerobic workouts, your body continuously delivers oxygen to your muscles. However, if you push yourself hard enough, eventually you switch gears into using less oxygen: Your lungs can no longer suck in enough oxygen to keep up with your muscles’ demand for it. But you don’t collapse, at least not in the first three minutes. Instead, you begin to rely on your body’s limited capacity to keep going without oxygen. During this time, your individual muscles are exercising anaerobically, or without air. Anaerobic exercise refers to high-intensity exercise like all-out sprinting or very heavy weight lifting. After about 90 seconds, you begin gasping for air, and you usually can’t sustain this activity for more than three minutes. That’s when your body forces you to stop. You may still use large muscle groups, but you do so for only a short burst of time, and then you need to take a break before starting the next burst. Running a 30-minute loop around the neighborhood is aerobic, whereas doing all-out sprints around the track with a two-minute break between them is anaerobic. Both count as full-body cardio exercises because they challenge your heart and lungs and burn lots of calories. You also may do hybrid activities referred to as “stop-and-go” sports, such as basketball, soccer, and tennis. These activities involve long periods of slow, sustained movement with some short bursts of high-intensity activity mixed in. Warming up and cooling down Automobiles are built to go from 0 to 60 miles per hour in mere seconds and to stop practically on a dime if necessary; humans aren’t. With any type of physical activity, whether it’s walking, playing basketball, or cross-country skiing, you need to ease into it with a cardio warm-up exercises and ease out of it with a cool-down. (Weight-training workouts also require a warm-up, although they typically don’t require a cardio cool-down.) Warming up A warm-up simply means three to 15 minutes of an activity performed at a very easy pace. Ideally, a warm-up should be a slower version of the main event so it works the same muscles and gets blood flowing to all the right places. For example, runners may start with a brisk walk or a slow run. If you’re going on a hilly bike ride, you may want to start with at least a few miles on flat terrain. Be aware that stretching is not a good warm-up activity. People who are out of shape need to warm up the longest. Their bodies take longer to get into the exercise groove because their muscles aren’t used to working hard. If you’re a beginner, any exercise is high-intensity exercise. As you get more fit, your body adapts and becomes more efficient, thereby warming up more quickly. Many people skip their warm-up because they’re in a hurry. Cranking up the elliptical machine or hitting the weights right away seems like a more efficient use of time. Bad idea. Skimp on your warm-up, and you’re a lot more likely to injure yourself. Besides, when you ease into your workout, you enjoy it a lot more. A trainer we know says, “If you don’t have time to warm up, you don’t have time to work out!” What exactly does warming up do for you? Well, for one thing, a warm-up warms you up — literally. It increases the temperature in your muscles and in the tissues that connect muscle to bone (tendons) and bone to bone (ligaments). Warmer muscles and joints are more pliable and, therefore, less likely to tear. Warming up also helps redirect your blood flow from places such as your stomach and spleen to the muscles that you’re using to exercise. This blood flow gives you more stamina by providing your muscles with more nutrients and oxygen. In other words, you tire more quickly if you don’t warm up because this redirection of blood flow takes time. Finally, warming up allows your heart rate to increase at a safe, gradual pace. If you don’t warm up, your heart rate will shoot up too quickly, and you’ll have trouble getting your breathing under control. Cooling down After your workout, don’t stop suddenly and make a dash for the shower or plop on the couch. (If you’ve ever done this, you’ve probably exited the shower with a hot red face or dripped sweat all over the couch.) Ease out of your workout just as you eased into it, by walking, jogging, or cycling lightly. If you’ve been using a stationary bike at Level 5 for 20 minutes, you can cool down by dropping to Level 3 for a couple of minutes, then to Level 2, and so on. This cool-down should last five to ten minutes — longer if you’ve done an especially lengthy or hard workout. The purpose of the cool-down is the reverse of the warm-up. At this point, your heart is jumping and blood is pumping furiously through your muscles. You want your body to redirect the blood flow back to normal before you rush back to the office. You also want your body temperature to decrease before you hop into a hot or cold shower; otherwise, you risk fainting. Cooling down prevents your blood from pooling in one place, such as your legs. When you suddenly stop exercising, your blood can quickly collect, which can lead to dizziness, nausea, and fainting. If you’re really out of shape or at high risk for heart disease, skipping a cool-down can place undue stress on your heart. How to gauge your level of effort Whether you're doing cardio exercises at a gym or getting at-home cardio exercise with no equipment, you'll need to know how much effort to put in. The question is: To reap the benefits of cardio exercise, just how much huffing and puffing do you need to do? The answer is not as much as you probably think. Sure, you don’t burn many calories from walking on the treadmill at the same pace that you stroll down the grocery store aisles; they don’t call it working out for nothing. On the other hand, exercising too hard can lead to injury and make you more susceptible to colds and infections; plus, you may get so burned out that you want to set fire to your stationary bike. Also, the faster you go, the less time you can keep up the exercise. Depending on what you’re trying to accomplish, you may gain just as much, if not more, from slowing things down and going farther. To get fit and stay healthy, you need to find the middle ground: a moderate, or aerobic, pace. You can find this middle ground in a number of different ways. Some methods of gauging your intensity are extremely simple, and some require a foray into arithmetic. This section looks at the two most basic ways to monitor your intensity. To learn a more precise way to gauge your exertion rate by measuring your heart rate, as well as much more about cardio exercise, check out our book Self-Care All-in-One For Dummies. The talk test The simplest way to monitor how hard you’re working is to talk. You should be able to carry on a conversation while you’re exercising. If you’re so out of breath that you can’t even string together the words “help me, Mommy!” you need to slow down. On the other hand, if you’re able to belt out tunes at the top of your lungs, that’s a pretty big clue you need to pick up the pace. Basically, you should feel like you’re working but not so hard that you feel like your lungs are about to explode. Perceived exertion If you’re the type of person who needs more precision in life than the talk test offers, you may like the so-called perceived exertion method of gauging intensity. This method uses a numerical scale, typically from 1 to 10, that corresponds to how hard you feel you’re working — the rate at which you perceive that you’re exerting yourself. An activity rated 1 on a perceived exertion scale would be something that you feel you could do forever, like sit in bed and watch the Olympics. A 10 represents all-out effort, like the last few feet of an uphill sprint, about 20 seconds before your legs buckle. Your typical workout intensity should fall somewhere between 5 and 8. To decide on a number, pay attention to how hard you’re breathing, how fast your heart is beating, how much you’re sweating, and how tired your legs feel — anything that contributes to the effort of sustaining the exercise. The purpose of putting a numerical value on exercise is not to make your life more complicated but rather to help you maintain a proper workout intensity. For example, suppose you run 2 miles around your neighborhood, and it feels like an 8. If after a few weeks running those 2 miles feels like a 4, you know it’s time to pick up the pace. Initially, you may want to have a perceived exertion chart in front of you. Many gyms post these charts on the walls, and you can easily create one at home. After a few workouts, you can use a mental chart. The following table shows a sample perceived exertion chart. Perceived Exertion Scale Description 10 Maximum effort It’s nearly impossible to continue. You’re completely out of breath, your heart is pounding, you’re sweating profusely, and you’re unable to talk. 9 Very hard effort It’s very challenging, though not impossible, to maintain activity. You’re breathing hard, your heart is pounding, you’re sweating a lot, and you can barely talk. 7–8 Vigorous effort You’re on the edge of your comfort zone. You’re short of breath, your heart is beating hard, and you’re sweating, but you’re able to speak short sentences. 4–6 Moderate effort It feels like you can keep moving for quite a while without having to stop. You can have short conversations even though you’re breathing heavily, your heart is beating fast, and you’re sweating. 2–3 Light effort It feels like you can keep moving with very little effort for a long time. Your heart rate is somewhat elevated and you may be sweating lightly, but you can breathe easily and hold a conversation. 1 Very light effort You’re doing something that requires virtually no physical effort — sedentary activities such as watching TV, riding in a car, or working on a computer.

Article / Updated 06-28-2023

The tourism and hospitality industry is recovering after some very tough years due to pandemic restrictions and travel constraints. Given the complexity of the marketplace today and its road to recovery, B2B marketing within the industry can seem more daunting than ever. Whether you’re a salesperson for a hotel or conference center, a bus tour operator, or a supplier to the food and beverage sector, you’re navigating a complex group of players. These include large and small hotel companies, travel and tourism companies and other businesses that partner with hotels, transportation businesses, facilities suppliers, maintenance and cleaning companies, and wholesale food services — many with a global reach. Reaching your audience with custom content No matter your particular business within the industry, you need to stand out in the crowd and grab the attention of your audience, showcasing your quality product or service, and your expertise. Today’s best marketing strategy is high-quality, engaging content that is of high interest to your potential clients. Content marketing involves producing and distributing educational content your potential clients will find valuable. It can include blogs on your website, videos, podcasts, books and e-books, as well as email marketing campaigns and regular social media posts. These strategies help establish your tourism or hospitality business as an authority within your specific area, get the attention of potential clients, and strengthen connections with your existing customers. Why does tourism and hospitality content marketing work? High-quality content that piques the interest of potential clients makes the connection breakthrough, giving you the opportunity to further describe what you can do for your customers, and why your product or service is better than your competition. Dummies Custom Solutions: Great value for boosted recognition Social media, blogs, and email marketing campaigns are important tools in marketing, but if you’re looking for a truly unique way to distinguish yourself in today’s crowded marketplace, consider Dummies Custom Solutions, a Wiley company. You know Dummies — everybody does. People around the world turn to Dummies books and e-books when they want Learning Made Easy. We’ve been around a long time, and our brand awareness and book sales continue to grow. That’s because with Dummies, people trust they will get straightforward, accurate information presented in a fun, easy-to-understand way. We help you make that all-important connection to your audience in ways that build confidence in your brand and deliver results for you. Working with the Dummies Custom Solutions editorial team, you get a fully customized Dummies book and e-book for your company or product that you can distribute in a variety of ways, including: Sign-ups on your website Webinar attendance Trade shows and other events Email marketing campaigns Dummies Custom Solutions distinguishes your business among the noise in the marketplace with something unique — increased exposure through the Dummies network of properties and a book/e-book that helps you: Boost awareness of your company or product Nurture relationships with current clients Establish your company as an authority/expert/thought leader Generate leads What’s more, Dummies is a brand of Wiley, a multinational publisher and global leader in research and education. You can boost your sales, leads, and recognition as an authority by co-branding with Dummies and Wiley. a.drops-article-callout.callout-mobile{display:none}[data-v-d27f2bfe] a.drops-article-callout.drops-callout-generic{padding:35px 0 40px 0;margin-bottom:35px;border:0;border-bottom:1px solid #d8d8d8;background:#fff;width:100%}[data-v-d27f2bfe] a.drops-article-callout.drops-callout-generic:focus-visible{outline:none}[data-v-d27f2bfe] a.drops-article-callout.drops-callout-generic img{margin-bottom:0}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe]:after{content:"";display:block;margin:40px 0 35px}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe] a.drops-article-callout{background:none;border:none;padding:0}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe] a.drops-article-callout img{max-width:100%;height:auto}@media only screen and (max-width:1023px){[data-v-d27f2bfe] a.drops-article-callout.drops-callout-generic{padding:32px 0 30px 0;margin-bottom:28px}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe]{padding:0!important}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe]:after{margin:32px 24px 27px;border-color:#d8d8d8}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe] a.drops-article-callout{background-color:#f2f2f2;width:100%}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe] a.drops-article-callout img{width:66.7%}}@media only screen and (max-width:767px){[data-v-d27f2bfe] a.drops-article-callout.callout-desktop{display:none}[data-v-d27f2bfe] a.drops-article-callout.callout-mobile{display:block}[data-v-d27f2bfe] a.drops-article-callout.drops-callout-generic{background:#ffd200;padding:0;margin:22px 0 60px;position:relative}[data-v-d27f2bfe] a.drops-article-callout.drops-callout-generic:after{display:block;border-bottom:1px solid #d8d8d8;position:absolute;padding-bottom:35px;width:100%;content:""}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe] a.drops-article-callout{padding:0 16px}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe] a.drops-article-callout.callout-mobile{width:100%}.drops-callout-col.has-drops-callouts[data-v-d27f2bfe] a.drops-article-callout.callout-mobile img{width:414px}} Case Study: Thron Key objectives: Increase awareness of Content Intelligence and the THRON brand, thanks to the proven authority of the Dummies books Become recognized experts on Content Intelligence, thanks to the easy way to explain difficult things that characterizes the Dummies books Find new companies interested in our Intelligent DAM How were the assets used? Free e-book to download from our websites to inform and develop people on CI Free promotional materials for events to widen the audience and make them aware of the topic Gift for our clients and THRON employees to strengthen engagement What results did you see? 8,000 e-books downloaded 750 print books given out How have your customers reacted to the book and what feedback have they shared with you? The book was really welcomed. It helped the customers to improve their usage of the software; on the other hand, it speeded up the onboarding process of new clients. Some of them even chose Content Intelligence For Dummies as their summer reading! “The proven experience of Dummies was a great lever for us to spread the voice about an increasing strategic topic, like Content Intelligence.” –Nicola Meneghello, founder and CEO of THRON, author of Content Intelligence For Dummies

Article / Updated 06-21-2023

You’ve probably noticed people are using a variety of terms these days to describe gender and sexual identities. As more people become comfortable talking about their personal experiences of gender and sexual orientation, we see there’s a broad spectrum that stretches far beyond male, female, straight, and gay. But with so many sexual and gender identity terms, including gay, lesbian, bisexual, bigender, genderfluid, pansexual, and several others, it can get confusing. Read on to learn about these identities and other related terminology. Agender Being agender may be experienced as identifying outside the binary of man and woman, fluctuating between gender identities or feeling as though no gender identity fully encapsulates one’s experience. Agender experiences overlap with non-binary, genderqueer, genderfluid, genderfree, genderless, and gender non-conforming identities, and can often flux between multiple groups at once. Agender folx (learn about the term “folx” in the section below) may experience gender dysphoria (bodily or psychologically), pursue medical and hormonal transitions, go by any pronouns (to learn about pronouns, see the section below) they specify, and experience any form of attraction (sexual, romantic, emotional, aesthetic, etc.). To learn more about being agender how agender folx describe their experiences, check out these sites: GenderGP — Article; Nonbinary Wiki; Gender Wiki. Asexual & aromantic Someone who is asexual doesn’t experience sexual attraction. Likewise, someone who is aromantic doesn’t experience romantic attraction. The two terms often come up together, but someone can identify as one, both, or neither. These terms have to do with sexual orientation, not gender identity. Some asexual people may still choose to engage in sexual activities, and others don’t want to. Some aromantic people may still find themselves with a long-term partner, or they may not want that. Everyone experiences these attractions to a different extent, and there are several more nuanced identities within the ace and aro umbrellas. These identities can remind us of how baked-in the cultural messaging is that everyone wants a sexual and romantic partner. Allonormativity is the assumption that everyone wants a sexual partner, and amatonormativity is the assumption that everyone is seeking romance. Bisexual A person who is bisexual experiences attraction to more than one gender, including their own (if they identify with one). Bisexuality is not a gender identity, and therefore anyone can be bisexual — cisgender people, trans people, and people who don't conform to gender at all. It's also possible to be biromantic and asexual — biromantic people experience romantic attraction to more than one gender, but not sexual attraction. Bisexuals can use any pronouns, so ask if you're unsure! There is a lot of confusion surrounding bisexuality. Many people think bisexual means "attracted to two genders" due to the "bi" part, with the default being men and women due to cisheteronormativity. However, this is not the case — prior to being the label we use today, "bisexual" was actually used for intersex individuals, which is where the notion of "two" originated. Bisexuality is inclusive and doesn't exist on a binary, and bisexuals can and do date trans people — and some are trans. Bigender A person who is bigender experiences exactly two gender identities — sometimes at the same time and sometimes shifting between the two. This often refers to people who identify as both male and female but can also include non-binary identities as well. For example, a bigender person might identify as agender and genderqueer, or any other combination of two genders. Bigender people may use any set or pronouns — if you don’t know which to use, ask! They also may have any style of gender presentation, whether that is traditionally feminine or masculine, androgynous, or anything else. Sometimes bigender people shift their gender presentation based on which gender they feel more strongly day-to-day. Sometimes they don’t! Bigender people may be any sexuality — being bigender is not the same as being bisexual. Some bigender people consider themselves trans, and some experience dysphoria and may choose to transition in some way. But this isn’t the case for everyone. Cisgender If someone is cisgender, that means their gender identity matches the gender they were assigned at birth. The term is often used to serve as an opposite of transgender. It’s usually safe to assume a cis man will use he/him pronouns and a cis woman will use she/her pronouns. Being cisgender is separate from sexual orientation. For example, a cisgender person can be lesbian, asexual, heterosexual, or any other sexual orientation. We might associate the term cisgender with people who have never questioned their gender identity and have always lived as the gender they were assigned at birth. However, it’s always okay to question your gender identity and conclude that you do identify with the gender you were assigned at birth, ending up with a fuller understanding of what your gender means to you. Folx This is an alternate spelling of the word “folks” that’s intended to specifically signal inclusivity. The queer community often uses alternate spellings of gendered words to make them less or non-gendered, often adding an “x” to the word. While “folks” is already gender neutral, using the spelling “folx” instead specifically indicates that the queer community (see the section “Queer & Questioning” for what “queer” means) or other marginalized groups are included, very intentionally. For more information and discussion around its use and a few other similar words, check out this article. Gay Gay is often used as an umbrella term to describe anyone in the LGBTQ+ community who experiences sexual and/or romantic attraction to someone of the same gender. However, it’s also sometimes used to specifically refer to men who are attracted to men. Gay people can have any gender identity and use any pronouns. This is a broad term, so it’s always good to ask if someone identifies as gay or if they prefer a different term, such as lesbian or queer. Gender identity & presentation The term gender identity refers to a person’s internal sense of who they know themselves to be. Terms for gender identity aim to capture people’s relation or lack thereof to the social constructs that their culture aligns with the sex they were assigned at birth. Gender presentation (also called gender expression) is the way in which people show their gender, including physical appearance, clothing, hairstyles, mannerisms, and more. One’s gender identity and gender presentation are separate from sexual orientation or romantic attraction (or lack thereof). People can be of any gender identity and present however they choose while experiencing any variety of attractions and using any variety of pronouns. Genderfluid A person who is genderfluid does not experience a fixed gender — that is, their gender changes over time. These changes may happen over months or years, or a person may experience several genders during the course of a single day. Genderfluid people may identify as any combination of genders that they shift between — male, female, agender, bigender, or any other identities. They may use any sets of pronouns, and some people may ask others to change the pronouns they use for them based on what gender they are feeling at a given time. Some genderfluid people consider themselves trans, while others don’t. They may also consider themselves nonbinary, but they are not automatically either. Gender nonconforming Gender nonconformity involves a person's rejection of a culture's gender norm expectations. The term usually refers to gender expression or presentation (how someone dresses), behavior, preferences and/or roles that don't conform to the gender norms for an individual's gender assigned at birth. Gender nonconformity is about how you "show up" in the world, instead of your gender identity. Anyone of any gender can be gender non-conforming. Examples of gender nonconformity in American culture cultures could include a man wearing eyeliner or being a stay-at-home dad, or a woman wearing a suit on her wedding day or pursuing a career instead of motherhood. Genderqueer Genderqueer can be used in two ways: It can be used as an umbrella term similar to “nonbinary” (though this is less common than it used to be), or it can describe an individual’s gender experience. When it is used to describe an individual, genderqueer generally means someone who doesn’t identify with the gender binary. They might identify with multiple genders, no gender, or something that is difficult to define (thus “queer”). Genderqueer people may identify as trans, but not all do. They might use any pronoun, so it is best to ask. Jacob Tobia, a fairly well-known genderqueer person, American LGBT rights activist, writer, actor, producer, and television host, shares five things to know about being genderqueer in this video. Intersex Intersex refers to people who, for a variety of different reasons, do not fall neatly into either the male or female binary sex categories. Male and female as sex categories refer to a culturally-agreed-upon collection of primary (genitalia and gonads), secondary (breasts, facial hair, etc.), and genetic (chromosomes) sex characteristics and markers. Some people know they are intersex from birth. Others may find out at puberty, when our secondary sex characteristics begin to come in. Still others may not know until well into adulthood, especially if they have an intersex variant that affects internal organs or chromosomes. Not all intersex people identify as LGBTQ+. Some people find community with LGBTQ+ people because they are intersex, some do because they have another identity that falls within the community, and others do not find it useful or aligned with their experience. Lesbian A lesbian is someone who experiences and prefers sexual or romantic attraction to women and between women. However, a non-binary person can also consider identifying as a lesbian. Some lesbians also refer to themselves as gay. Regarding pronouns, just ask the person. Nonbinary Nonbinary, sometimes shortened to NB or enby, is an adjective describing a person who does not identify exclusively as a man or woman. Non-binary people may identify as being both a man and a woman, somewhere in between, or as falling completely outside these categories. Nonbinary can also be used as an umbrella term encompassing identities such as agender, bigender, third gender, genderqueer or gender-fluid. Some might also identify as transgender, but not all non-binary people do. There are several pronouns used in the nonbinary community. These include: She, her, her, hers, and herself He, him, his, his, and himself They, them, their, theirs, and themself Ze/zie, hir, hir, hirs, and hirself Xe, xem, xyr, xyrs, and xemself Ve, ver, vis, vis, and verself Pansexual Pansexuality is usually defined as experiencing sexual attraction to all gender identities or being attracted to someone regardless of their gender identity. Its use and visibility has increased in recent decades alongside the understanding of gender as existing beyond a binary of woman and man. Often this term is used interchangeably with bisexuality, but there is a distinction between the two. Bisexuality is typically defined as attraction to more than one gender (not restricted to woman/man binary). Pansexuality is typically considered to be under the umbrella of bisexuality since it’s distinguished by an attraction to someone despite their gender. Omnisexuality is another term sometimes used by folx who wish to emphasize that gender is important to how they find someone attractive. To learn more about being pansexual, check out these sites: Stonewall Org — Pansexual Misconceptions; Them — Article; Very Well Mind — Definition Page; Bisexual Resource Center. Pronouns Pronouns are grammatical terms used to reference a person in place of a proper noun. A few examples are “she/her/hers,” “they/them/theirs,” and “he/hers/any. There’s no limit to how many pronouns an individual may be comfortable using. There’s also no definitive list of pronouns and many are still being created as our collective understanding of gender identity and expression evolves. Some people prefer going by their name only. Other folx may alternate between pronouns. Whether you’re meeting someone for the first time, haven’t asked in a while, or feel unsure how to address someone, it’s best just to ask! You can try to say things like, “What pronouns do you use?” or “Can you remind me what pronouns you use?” Sharing your pronouns (like in your email signatures or as part of your greetings in phone calls and meetings) is a great place to start as well. For more resources and information, check out these sites: University of Wisconsin-Milwaukee — Pronouns Resource Page; The Center — Resources. Queer & questioning The Q in the LGBTQ+ acronym refers to queer and/or questioning. Queer is another umbrella term that can include any LGBTQ+ identity. People who use this label often use it to mean they fall outside of the cultural norms of binary gender and heterosexuality. Some may also use this label when they hold more than one LGBTQ+ identity. It has become more popular mostly among younger folks who have been reclaiming the label “queer” as it has been used as a slur in the past. Because of this, not everyone in the community feels comfortable identifying as queer. Before using this term to describe a person or group, it’s good to ask if they like to use this label or not. The term “questioning” can apply to anyone who is questioning or exploring their gender identity, sexual orientation, or both. It often refers to youth, but it can apply to anyone, as it’s not uncommon for our identities to shift throughout our life. Someone who is questioning may be wondering for the first time if they fit into the LGBTQ+ community, or they may be exploring different identity labels or pronouns. Transgender Transgender (sometimes shortened as “trans”) is an umbrella term describing individuals whose gender identity differs from the one assigned to them at birth. Non-binary individuals (and those who may identify otherwise outside of the gender binary) may also consider themselves as part of the transgender spectrum. Assigned gender is the medical term used to describe the assumed gender of a newborn child based on their primary sex characteristics (genitals). One’s gender identity does not indicate how one’s gender is expressed, nor what sexual attraction an individual may or may not experience. Transgender people can experience any sexual orientation and romantic attraction (or lack thereof) and may use a variety of pronouns. As always, when you’re unsure what pronouns someone goes by, it’s best to ask. To learn more and for further resources, check out these books and sites: The Trevor Project Resources; Trans Lifeline Resources. Two-spirit Two-spirit is a term used by some indigenous peoples in North America and refers to a person who identifies as having both a masculine and feminine spirit. It is an umbrella term which can be used to describe sexual orientation, gender, and/or spiritual identity. If you see a “2” or “2S” in a longer version of the LGBTQ+ acronym, this is what it stands for. The term “two-spirit” was coined by Elder Myra Laramee in 1990 as a way for Native American and First Nations peoples to refer to their experiences with non-Western and non-binary gender, sexuality, and spiritual selves. It is a translation of the Anishinaabemowin term niizh manidoowag, or literally “two spirits.” People who fall under the umbrella term “two-spirit” may use just that label or may also use other culturally-specific terminology for themselves. Not every LGBTQ+ Native American or First Nations person is two-spirit. Unlike the other terms discussed in this deck, “two-spirit” is a closed identity. This means that not everyone can use this term to describe themselves. Because of its cultural significance, only Native American and First Nations people may be and use the term two-spirit.