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      "body": "Congratulations @hafidkhan! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@hafidkhan/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@hafidkhan) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=hafidkhan)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "body": "Congratulations @hafidkhan! You have received a personal award!\n\n[![](https://steemitimages.com/70x70/http://steemitboard.com/@hafidkhan/birthday1.png)](http://steemitboard.com/@hafidkhan)  1 Year on Steemit\n<sub>_Click on the badge to view your Board of Honor._</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemfest/@steemitboard/the-meet-the-steemians-contest-is-over-results-are-coming-soon\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmeLukvNFRsa7RURqsFpiLGEZZD49MiU52JtWmjS5S2wtW/image.png\"></a></td><td><a href=\"https://steemit.com/steemfest/@steemitboard/the-meet-the-steemians-contest-is-over-results-are-coming-soon\">The Meet the Steemians Contest is over - Results are coming soon ...</a></td></tr></table>\n\n> Support [SteemitBoard's project](https://steemit.com/@steemitboard)! **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
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      "body": "Sport (British English) or sports (American English) includes all forms of competitive physical activity or games which,[1] through casual or organised participation, aim to use, maintain or improve physical ability and skills while providing enjoyment to participants, and in some cases, entertainment for spectators.[2] Usually the contest or game is between two sides, each attempting to exceed the other. Some sports allow a tie game; others provide tie-breaking methods, to ensure one winner and one loser. A number of such two-sided contests may be arranged in a tournament producing a champion. Many sports leagues make an annual champion by arranging games in a regular sports season, followed in some cases by playoffs. Hundreds of sports exist, from those between single contestants, through to those with hundreds of simultaneous participants, either in teams or competing as individuals. In certain sports such as racing, many contestants may compete, each against each other, with one winner.\n\nSport is generally recognised as system of activities which are based in physical athleticism or physical dexterity, with the largest major competitions such as the Olympic Games admitting only sports meeting this definition,[3] and other organisations such as the Council of Europe using definitions precluding activities without a physical element from classification as sports.[2] However, a number of competitive, but non-physical, activities claim recognition as mind sports. The International Olympic Committee (through ARISF) recognises both chess and bridge as bona fide sports, and SportAccord, the international sports federation association, recognises five non-physical sports: bridge, chess, draughts (checkers), Go and xiangqi,[4][5] and limits the number of mind games which can be admitted as sports.[1]\n\nSports are usually governed by a set of rules or customs, which serve to ensure fair competition, and allow consistent adjudication of the winner. Winning can be determined by physical events such as scoring goals or crossing a line first. It can also be determined by judges who are scoring elements of the sporting performance, including objective or subjective measures such as technical performance or artistic impression.\n\nRecords of performance are often kept, and for popular sports, this information may be widely announced or reported in sport news. Sport is also a major source of entertainment for non-participants, with spectator sport drawing large crowds to sport venues, and reaching wider audiences through broadcasting. Sports betting is in some cases severely regulated, and in some cases is central to the sport.\n\nAccording to A.T. Kearney, a consultancy, the global sporting industry is worth up to $620 billion as of 2013. The world's most accessible and practiced sport is running, while association football is its most popular spectator sport.\nHistory\nMain article: History of sport\n\nRoman bronze reduction of Myron's Discobolos, 2nd century AD.\nArtifacts and structures suggest sport in China as early as 2000 BC. Gymnastics appears to have been popular in China's ancient past. Monuments to the Pharaohs indicate that a number of sports, including swimming and fishing, were well-developed and regulated several thousands of years ago in ancient Egypt.[17] Other Egyptian sports included javelin throwing, high jump, and wrestling. Ancient Persian sports such as the traditional Iranian martial art of Zourkhaneh had a close connection to warfare skills.[18] Among other sports that originate in ancient Persia are polo and jousting.\n\n\nMotorized sports have appeared since the advent of the modern age\n\nElectronic sports are a recent development.\nA wide range of sports were already established by the time of Ancient Greece and the military culture and the development of sports in Greece influenced one another considerably. Sports became such a prominent part of their culture that the Greeks created the Olympic Games, which in ancient times were held every four years in a small village in the Peloponnesus called Olympia.\n\nSports have been increasingly organised and regulated from the time of the ancient Olympics up to the present century. Industrialisation has brought increased leisure time, letting people attend and follow spectator sports and participate in athletic activities. These trends continued with the advent of mass media and global communication. Professionalism became prevalent, further adding to the increase in sport's popularity, as sports fans followed the exploits of professional athletes — all while enjoying the exercise and competition associated with amateur participation in sports. Since the turn of the 21st century, there has been increasing debate about whether transgender sportpersons should be able to participate in sport events that conform with their post-transition gender identity.\n\nFair play\nSportsmanship\nMain article: Sportsmanship\nSee also: Gamesmanship and Winning isn't everything; it's the only thing\nSportsmanship is an attitude that strives for fair play, courtesy toward teammates and opponents, ethical behaviour and integrity, and grace in victory or defeat.\n\nSportsmanship expresses an aspiration or ethos that the activity will be enjoyed for its own sake. The well-known sentiment by sports journalist Grantland Rice, that it's \"not that you won or lost but how you played the game\", and the modern Olympic creed expressed by its founder Pierre de Coubertin: \"The most important thing... is not winning but taking part\" are typical expressions of this sentiment.\n\nCheating\nSee also: Match fixing and cheating\nKey principles of sport include that the result should not be predetermined, and that both sides should have equal opportunity to win. Rules are in place to ensure that fair play to occur, but participants can break these rules in order to gain advantage.\n\nParticipants may choose to cheat in order to satisfy their desire to win, or in order to achieve an ulterior motive. The widespread existence of gambling on the results of sports fixtures creates the motivation for match fixing, where a participant or participants deliberately work to ensure a given outcome.\n\nDoping and drugs\nMain article: Use of performance-enhancing drugs in sport\nThe competitive nature of sport encourages some participants to attempt to enhance their performance through the use of medicines, or through other means such as increasing the volume of blood in their bodies through artificial means.\n\nAll sports recognised by the IOC or SportAccord are required to implement a testing programme, looking for a list of banned drugs, with suspensions or bans being placed on participants who test positive for banned substances.\n\nViolence\nViolence in sports involves crossing the line between fair competition and intentional aggressive violence. Athletes, coaches, fans, and parents sometimes unleash violent behaviour on people or property, in misguided shows of loyalty, dominance, anger, or celebration. Rioting or hooliganism by fans in particular is a problem at some national and international sporting contests.\n\nParticipation\nGender participation\n\nInternational level women athletes at ISTAF Berlin, 2006\n[icon]\t\nThis section needs expansion. You can help by adding to it. (March 2012)\nSee also: Women's sports, Women's professional sports, and Women's sports in the United States\nFemale participation in sports continues to rise alongside the opportunity for involvement and the value of sports for child development and physical fitness. Despite gains during the last three decades, a gap persists in the enrollment figures between male and female players. Female players account for 39% of the total participation in US interscholastic athletics. Gender balance has been accelerating from a 32% increase in 1973–74 to a 63% increase in 1994–95. Hessel (2000).[full citation needed]\n\nYouth participation\n[icon]\t\nThis section needs expansion. You can help by adding to it. (March 2012)\nSee also: College sport\nYouth sports present children with opportunities for fun, socialization, forming peer relationships, physical fitness, and athletic scholarships. Activists for education and the war on drugs encourage youth sports as a means to increase educational participation and to fight the illegal drug trade. According to the Center for Injury Research and Policy at Nationwide Children's Hospital, the biggest risk for youth sports is death or serious injury including concussion. These risks come from running, basketball, association football, volleyball, gridiron, gymnastics, and ice hockey.[24] Youth sports in the US is a $15 billion industry including equipment up to private coaching.[25]\n\nDisabled participation\n\nA runner gives a friendly tap on the shoulder to a wheelchair racer during the Marathon International de Paris (Paris Marathon) in 2014.\nSee also: Disabled sports\nDisabled sports also adaptive sports or parasports, are sports played by persons with a disability, including physical and intellectual disabilities. As many of these based on existing sports modified to meet the needs of persons with a disability, they are sometimes referred to as adapted sports. However, not all disabled sports are adapted; several sports that have been specifically created for persons with a disability have no equivalent in able-bodied sports.\n\nSpectator involvement\n\nSpectators at the 1906 unofficial Olympic Games\nMain article: Spectator sport\nThe competition element of sport, along with the aesthetic appeal of some sports, result in the popularity of people attending to watch sport being played. This has led to the specific phenomenon of spectator sport.\n\nBoth amateur and professional sports attract spectators, both in person at the sport venue, and through broadcast media including radio, television and internet broadcast. Both attendance in person and viewing remotely can incur a sometimes substantial charge, such as an entrance ticket, or pay-per-view television broadcast.\n\nIt is common for popular sports to attract large broadcast audiences, leading to rival broadcasters bidding large amounts of money for the rights to show certain fixtures. The football World Cup attracts a global television audience of hundreds of millions; the 2006 final alone attracted an estimated worldwide audience of well over 700 million and the 2011 Cricket World Cup Final attracted an estimated audience of 135 million in India alone .[26]\n\nIn the United States, the championship game of the NFL, the Super Bowl, has become one of the most watched television broadcasts of the year.[27][28] Super Bowl Sunday is a de facto national holiday in America;[29][30] the viewership being so great that in 2015, advertising space was reported as being sold at $4.5m for a 30-second slot.[27]\n\nIssues and considerations\nAmateur and professional\n\nModern sports have complex rules and are highly organized.\nSee also: professional sport and amateur sport\nSport can be undertaken on an amateur, professional or semi-professional basis, depending on whether participants are incentivised for participation (usually through payment of a wage or salary). Amateur participation in sport at lower levels is often called \"grassroots sport\".[2][31]\n\nThe popularity of spectator sport as a recreation for non-participants has led to sport becoming a major business in its own right, and this has incentivised a high paying professional sport culture, where high performing participants are rewarded with pay far in excess of average wages, which can run into millions of dollars.[32]\n\nSome sports, or individual competitions within a sport, retain a policy of allowing only amateur sport. The Olympic Games started with a principle of amateur competition with those who practiced a sport professionally considered to have an unfair advantage over those who practiced it merely as a hobby.[33] From 1971, Olympic athletes were allowed to receive compensation and sponsorship,[34] and from 1986, the IOC decided to make all professional athletes eligible for the Olympics,[34][35] with the exceptions of boxing,[36][37] and wrestling.[38][39]\n\nTechnology\nTechnology plays an important part in modern sports. With it being a necessary part of some sports (such as motorsport), it is used in others to improve performance. Some sports also use it to allow off-field decision making.\n\nSports science is a widespread academic discipline, and can be applied to areas including athlete performance, such as the use of video analysis to fine-tune technique, or to equipment, such as improved running shoes or competitive swimwear. Sports engineering emerged as a discipline in 1998 with an increasing focus not just on materials design but also the use of technology in sport, from analytics and big data to wearable technology.[40] In order to control the impact of technology on fair play, governing bodies frequently have specific rules that are set to control the impact of technical advantage between participants. For example, in 2010, full-body, non-textile swimsuits were banned by FINA, as they were enhancing swimmers' performances.[41][42]\n\nThe increase in technology has also allowed many decisions in sports matches to be taken, or reviewed, off-field, with another official using instant replays to make decisions. In some sports, players can now challenge decisions made by officials. In football, Goal-line technology makes decisions on whether a ball has crossed the goal line or not.[43] The technology is not compulsory,[44] but was used in the 2014 FIFA World Cup in Brazil,[45] and the 2015 FIFA Women's World Cup in Canada,[46] as well as in the Premier League from 2013–14,[47] and the Bundesliga from 2015–16.[48] In the NFL, a referee can ask for a review from the replay booth, or a head coach can issue a challenge to review the play using replays. The final decision rests with the referee.[49] A video referee (commonly known as a Television Match Official or TMO) can also use replays to help decision-making in rugby (both league and union).[50][51] In international cricket, an umpire can ask the Third umpire for a decision, and the third umpire makes the final decision.[52][53] Since 2008, a decision review system for players to review decisions has been introduced and used in ICC-run tournaments, and optionally in other matches.[52][54] Depending on the host broadcaster, a number of different technologies are used during an umpire or player review, including instant replays, Hawk-Eye, Hot Spot and Real Time Snickometer.[55][56] Hawk-Eye is also used in tennis to challenge umpiring decisions.[57][58]\n\nPolitics\n\nThis section needs additional citations for verification. Please help improve this article by adding citations to reliable sources. Unsourced material may be challenged and removed. (May 2010) (Learn how and when to remove this template message)\nMain article: Politics and sports\nSports and politics can influence each other greatly.\n\nBenito Mussolini used the 1934 FIFA World Cup, which was held in Italy, to showcase Fascist Italy.[59][60] Adolf Hitler also used the 1936 Summer Olympics held in Berlin, and the 1936 Winter Olympics held in Garmisch-Partenkirchen, to promote the Nazi ideology of the superiority of the Aryan race, and inferiority of the Jews and other \"undesirables\".[60][61] Germany used the Olympics to give of itself a peaceful image while it was very actively preparing the war.[62]\n\nWhen apartheid was the official policy in South Africa, many sports people, particularly in rugby union, adopted the conscientious approach that they should not appear in competitive sports there. Some feel this was an effective contribution to the eventual demolition of the policy of apartheid, others feel that it may have prolonged and reinforced its worst effects.[63]\n\nIn the history of Ireland, Gaelic sports were connected with cultural nationalism. Until the mid 20th century a person could have been banned from playing Gaelic football, hurling, or other sports administered by the Gaelic Athletic Association (GAA) if she/he played or supported football, or other games seen to be of British origin. Until recently the GAA continued to ban the playing of football and rugby union at Gaelic venues. This ban, also known as Rule 42,[64] is still enforced, but was modified to allow football and rugby to be played in Croke Park while Lansdowne Road was redeveloped into Aviva Stadium. Until recently, under Rule 21, the GAA also banned members of the British security forces and members of the RUC from playing Gaelic games, but the advent of the Good Friday Agreement in 1998 led to the eventual removal of the ban.\n\nNationalism is often evident in the pursuit of sports, or in its reporting: people compete in national teams, or commentators and audiences can adopt a partisan view. On occasion, such tensions can lead to violent confrontation among players or spectators within and beyond the sporting venue, as in the Football War. These trends are seen by many as contrary to the fundamental ethos of sports being carried on for its own sake and for the enjoyment of its participants.\n\nA very famous case when sports and politics collided was the 1972 Olympics in Munich. Masked men entered the hotel of the Israeli olympic team and killed many of their men. This was known as the Munich massacre.\n\nA study of US elections has shown that the result of sports events can affect the results. A study published in the Proceedings of the National Academy of Sciences showed that when the home team wins the game before the election, the incumbent candidates can increase their share of the vote by 1.5 percent. A loss had the opposite effect, and the effect is greater for higher-profile teams or unexpected wins and losses.[65] Also, when Washington Redskins win their final game before an election, then the incumbent President is more likely to win, and if the Redskins lose, then the opposition candidate is more likely to win; this has become known as the Redskins Rule.[66][67]\n\nSports as a means of controlling and subduing populations\nÉtienne de La Boétie, in his essay Discourse on Voluntary Servitude describes athletic spectacles as means for tyrants to control their subjects by distracting them.\n\nDo not imagine that there is any bird more easily caught by decoy, nor any fish sooner fixed on the hook by wormy bait, than are all these poor fools neatly tricked into servitude by the slightest feather passed, so to speak, before their mouths. Truly it is a marvelous thing that they let themselves be caught so quickly at the slightest tickling of their fancy. Plays, farces, spectacles, gladiators, strange beasts, medals, pictures, and other such opiates, these were for ancient peoples the bait toward slavery, the price of their liberty, the instruments of tyranny. By these practices and enticements the ancient dictators so successfully lulled their subjects under the yoke, that the stupefied peoples, fascinated by the pastimes and vain pleasures flashed before their eyes, learned subservience as naïvely, but not so creditably, as little children learn to read by looking at bright picture books.[68]\n\nReligious views on sports\nThe practice of athletic competitions has been criticized by some Christian thinkers as a form of idolatry, in which \"human beings extol themselves, adore themselves, sacrifice themselves and reward themselves.\"[69] Sports are seen by these critics as a manifestation of \"collective pride\" and \"national self-deification\" in which feats of human power are idolized at the expense of divine worship.[69]\n\nTertullian condemns the athletic performances of his day, insisting \"the entire apparatus of the shows is based upon idolatry.\"![mort-subite-sportif.jpg](https://steemitimages.com/DQmUvSjR1vPD9emtprgUyCCADAJBtWf8fUauojqUUx4xTBD/mort-subite-sportif.jpg) The shows, says Tertullian, excite passions foreign to the calm temperament cultivated by the Christian:\n\nGod has enjoined us to deal calmly, gently, quietly, and peacefully with the Holy Spirit, because these things are alone in keeping with the goodness of His nature, with His tenderness and sensitiveness. ... Well, how shall this be made to accord with the shows? For the show always leads to spiritual agitation, since where there is pleasure, there is keenness of feeling giving pleasure its zest; and where there is keenness of feeling, there is rivalry giving in turn its zest to that. Then, too, where you have rivalry, you have rage, bitterness, wrath and grief, with all bad things which flow from them—the whole entirely out of keeping with the religion of Christ.",
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      "body": "Healthy Living Step No. 1: Take stock.\n\nYour first step toward healthy living is to get a handle on your health status right now. Here's your to-do list:\n\nMake appointments with your doctor and dentist. Catch up on your routine screening and immunizations, and take the opportunity to ask your doctor any questions you might have.\nGauge your girth. Measure your height and weight to check your BMI, and measure your waist circumference to see if you're overweight and if your waistline is putting your health at risk.\nAssess your activity. How much physical activity do you get in a typical week? How intense is that activity? How much variety do you get in your activity, and how much do you enjoy it? The CDC recommends that adults get at least two and a half hours per week of moderate-intensity aerobic activity or one hour and 15 minutes per week of vigorous-intensity aerobic activity, plus muscle-strengthening activities at least two days per week.\nKeep a food diary. Write down everything you eat for a day -- and no fair skipping the items you're embarrassed about. \"The idea is to write it down ... without judgment,\" says Kathianne Sellers Williams, MEd, RD, LD, a nutritionist, wellness coach, and personal trainer with Cafe Physique in Atlanta. \"You can't change what you're not aware of or don't acknowledge.\"\nCheck your mood and energy. Healthy living includes emotional wellness and adequate rest. How has your mood been lately? Are you experiencing any symptoms of depression or anxiety? Do you usually sleep well for seven to eight hours a night?\nConsider your social network. How strong are your connections with family and friends? Are you plugged in with social or spiritual groups that enrich your life? \"People have a fundamental need for positive and lasting relationships,\" C. Nathan DeWall, assistant professor of psychology at the University of Kentucky, tells WebMD.\n\nIf you're not thrilled with the answers to some of those questions, remember that the point is to figure out where you are today so you can set your healthy living goals. It's not about being \"good\" or \"bad,\" \"right\" or \"wrong.\"\nHealthy Living Step No. 2: Put out fires.\n\nIf you know that you have chronic health problems, whether it's heart disease, diabetes, depression, arthritis, or other conditions, treatment is an obvious priority for healthy living. The same goes for risky behaviors, such as smoking, and addictions of any kind.\n\nAddressing these issues typically isn't a do-it-yourself task. Partner with your doctor. Make the phone call today to schedule that appointment.\n\nHealthy Living Step No. 3 Move more.\n\nHere are Williams' top tips for increasing physical activity:\nMake it fun. Go on a hike, walk with friends, take a bellydancing or karate class, or whatever you enjoy. \"There's no need to stick to cardio equipment in the gym if you're dreading it and you don't like it,\" Williams says. \"Find something that's fun.\"\nKeep track of it. Make a note of your physical activity in your date book or calendar. \"Put big Xs on the days that you exercise,\" Williams says. \"Keep a visual record that you look at frequently\" as a reminder and motivator.\nSet a weekly goal for activity. To build your confidence, \"make the first goal so easy that you say, 'I know I can do that,'\" Williams suggests. She recommends weekly goals because if you set a daily goal and miss a day, you might get discouraged; weekly goals give you more day-to-day flexibility. And at the end of the week, reward yourself with a visual reminder of your accomplishment, such as buying flowers for yourself.\nWork activity into your day. \"Ten percent of something is better than 100% of nothing. So even if you have 10 minutes, it's better than zero minutes,\" Williams says. She suggests taking a 10-minute walk before lunch or walking up and down the stairs when you're feeling drained and tired.\nOther ideas include wearing a pedometer to track how many steps you take per day (health experts recommend shooting for 10,000 steps per day) and working with a personal trainer (double up with a friend to lower the cost) to create an exercise routine.\n\n\nIf you're curious about how many calories you're burning, try using WebMD's Fit-o-Meter, a fitness and exercise calorie calculator. But of course, physical activity is for everyone, whether you're trying to lose weight or not.\n\nHealthy Living Step No. 4: Upgrade your diet.\n\nWilliams, a nutritionist for a dozen years, says her diet advice isn't about eating certain foods and avoiding others as much as it is about awareness and choices. Here are her pointers:\n\nReplace \"I should\" with \"I choose.\" So instead of \"I should be eating more fruits and vegetables,\" it's \"I choose to eat more fruits and vegetables\" or \"I choose not to,\" because it's more powerful language,\" Williams says. \"It shows that you're in control, you're making the choice. So if you choose to or you choose not to, you make the choice and you move on.\"\nSkip the guilt. \"Usually, whenever someone feels guilty about something, it feeds right back to the behavior that they're trying to get rid of,\" Williams says. \"So if someone is an emotional eater and they say, 'I know I shouldn't be doing this,\" it implies more guilt and judgment on themselves, they feel worse, and then they end up eating to comfort themselves.\"\nChoose to plan. Stock your pantry with healthy fare and bring healthy snacks with you so you're prepared when you get hungry. \"When we're really hungry, our physiology kicks in and that's when we're craving the hamburger and fries; we're not craving a salad,\" Williams says.\nSlow down and savor your food. Don't watch TV, work, or drive while you're eating. \"A lot of people tell me, 'My problem is that I really like food,' but I think that's a really good thing,\" Williams says. \"If you really enjoy food, sit down and enjoy your meal. You're much more likely to feel psychologically satisfied if you don't multitask while you're eating.\"\nShoot for five to nine daily servings of varied fruits and vegetables. Cover the rainbow of fruit and vegetable colors to get a good mix of nutrients. \"If you're not getting the rainbow, you're probably not getting all the nutrients that you need,\" Williams says.\n\nHealthy Living Step No. 5: Manage stress.\n\nAs a wellness coach trained in stress management, Williams recommends making two different plans to handle stress.\n\n\nRoutine maintenance: Develop positive coping skills, such as meditation and visualization, and look for activities, such as yoga or exercise, to keep your baseline stress level in check.\nBreakthrough stress: Find ways to handle stressful situations that flare up without warning. For instance, Williams says that after a stressful meeting at work, you might run up and down the stairs a few times to burn off anger, or retreat to a bathroom stall to take a few deep breaths and refocus.\nWilliams also shares three other stress management tips that you can start using immediately:\n\nCheck your perspective. Ask yourself, \"Will this matter to me a year from now?\" If not, why are you getting so wound up?\nVolunteer. Helping to meet other peoples' needs may make your own problems seem smaller.\nKeep a gratitude journal. Write down the positive people, events, and things that you're thankful for. \"It really switches the focus to, 'Wow, look how much I have,\" Williams says. \"Most stress is caused by wishing things were different than they are now.\"\nBreathe. One of the breathing exercises that Williams recommends is to count your breaths for a minute, and then try to cut that number of breaths in half for the next minute.\n\nHealthy Living StepNo. 6: Sleep better.\n\nIf you have trouble sleeping, try these tips from sleep medicine specialist Lisa Shives, MD, medical director of Northshore Sleep Medicine in Evanston, Ill.\n\n\nNo TV or computer two hours before bedtime. It's not just because the TV and computer are stimulating; it's also because of their light. \"We're very sensitive to the cue that light gives you that it's time to be up and about,\" Shives says. She recommends light, calming reading lit by a lamp that doesn't shine directly into your eyes.\nNo heavy exercise close to bedtime. Light stretching is OK, but vigorous activity will heat up your body's core temperature, which makes it harder to sleep. \"If you're working up a sweat, you're working too hard right before bed,\" Shives says.\nTake a hot bath. That will heat up your core body temperature, but when you get out of the bath, your core temperature will fall, which may help you get to sleep. Plus, the bath \"relaxes you mentally,\" Shives says. She adds that having a hot, noncaffeinated drink, such as chamomile tea, may also help.\nSet a regular sleep schedule. When Shives treats insomnia patients, she tells them that although they can't make themselves fall asleep, they can make themselves get up at a certain time the next morning. And though they may be tired at first, if they don't nap, they may start sleeping better during the following nights. \"We're going to get nowhere if they take big naps during the day and keep a very erratic sleep schedule; it's chaos then,\" Shives says.\nDon't count on weekend catch-up sleep. If you have chronic sleep problems, you probably can't make up for that on the weekends. But if you generally sleep well and have a rough week, go ahead and sleep in on the weekend. \"I actually think that's good for the body,\" Shives says.\nDon't ignore chronic sleep problems. \"Don't let sleep troubles linger for months or years. Get to a sleep specialist earlier rather than later, before bad habits set in,\" Shives says.\nPrioritize good sleep. \"This is as important as diet and exercise,\" Shives says. She says that in our society, \"we disdain sleep, we admire energy and hard work and [have] this notion that sleep is just something that gets in the way.\"\n\nHealthy Living Step No. 7: Improve your relationships.\n\nHealthy living isn't just about your personal habits for, say, diet and activity. It's also about your connections with other people -- your social network.\n\nDeWall, the University of Kentucky social psychologist, offers these tips for broadening your social network:\n\nLook for people like you. The details of their lives don't have to match yours, but look for a similar level of openness. \"What really is important in terms of promoting relationship well-being is that you share a similar level of comfort in getting close to people,\" DeWall says. For instance, he says that someone who needs a lot of reassurance might not find the best relationship with someone who's more standoffish. \"Feel people out in terms of, 'Does this person seem like me in terms of wanting to be close to other people?'\" DeWall suggests.\nSpend time with people. \"There's this emphasis in our culture that you need to be very independent -- an army of one, you can get along on your own,\" DeWall says. \"Most people don't know their neighbors as much as they did 50 or 60 years ago.\"\nBuild both virtual and face-to-face relationships. DeWall isn't against having online connections to other people. \"But I think long term, having all of your relationships online or virtual ... would probably be something that wouldn't be as beneficial as having a mix\" of having virtual and in-person relationships.\nIf a close relationship is painful, get help. \"Some of my work and some work that other people are doing suggest that ... when you feel rejected by someone, that your body actually registers it as pain. So if I'm in a relationship that's really causing me a lot of pain, then we need to do something, we need to go and seek help,\" DeWall says.\n\nHealthy Living Step No. 8: Challenge your mind.\n\nParticipating in mentally stimulating activities, especially activities that involve other people, may be good for the brain.\n\n\nThere's no downside to including brain-challenging activities as part of your healthy living, unless \"you spent $400 on some computer program that makes all sorts of wild claims about brain health,\" says David Knopman, MD, a neurologist at the Mayo Clinic in Rochester, Minn.\nKnopman explains that brain fitness is influenced by many factors, including education and opportunities for mentally stimulating activities starting in childhood, and also by the presence or absence of depression, diabetes, smoking, high blood pressure, and other risks.\nObservational studies have shown that people who engage in mentally stimulating activities may be less likely to develop dementia. But Knopman notes that such studies don't prove cause and effect, so it's not clear if mentally stimulating activities protect against dementia or whether people with healthier brains are drawn to those activities in the first place.\n\nThat said, Knopman says, \"I think that socially engaging activities are particularly important, and that's why I'm somewhat skeptical about the various commercial entities that seek to sell computer games to stimulate the brain. ... If that's done to the exclusion of socially engaging activity, it's probably counterproductive.\"\n![healthy_lifestyle_heart-.jpg](https://steemitimages.com/DQmdFjFLytTwX6pWHyexueSh1v7FkZTWP4ykzdyJMx1E6zT/healthy_lifestyle_heart-.jpg)",
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      "body": "History and description\n\nIn the early parts of the 20th century, Real Madrid first played at Campo De O’Donnell, and then moved to the larger Campo de Chamartín in 1924.\n\nIn 1943, Chamartin had already become too small again, and club-president Santiago Bernabéu decided that Madrid needed a new and modern 100,000-stadium.\n\nThis new stadium got built at the same site of Campo de Chamartín. Construction began in 1945, and on the 14th of December 1947 Estadio Santiago Bernabéu officially opened with a match against Portuguese champions OS Belenenses (3-1).\n\nThe stadium was initially still called Nuevo Estadio Chamartin, but received the name of the club-president eight years later.\n\nAt that time, Estadio Santiago Bernabéu consisted of two uncovered tiers that could hold just over 75,000 spectators. Capacity was further increased to 125,000 in 1954, when one of the long sides got expanded with a third tier.\n\nThe Bernabéu was together with Camp Nou playing venue of the Euro 1964 Championships, hosting one of the two semi-finals and the final between Spain and the Soviet Union (2-1).\n\nTowards the end of the 1970s, the stadium had already started to age, and club officials started making plans to build a new stadium in the north of the city.\n\nHowever, with the perspective of the 1982 World Cup it was instead decided to renovate the Bernabéu, which included the construction of a roof over the three two-tiered stands and the installation of seats in half of the stadium. As a result, capacity was reduced to 90,800 places.\n\nDuring the 1982 World Cup, Estadio Santiago Bernabéu hosted three matches in the second group stage and the final between Italy and West Germany (3-1).\n\nIn the 1990s, UEFA required the stadium to become an all-seater, which would have reduced capacity to 50,000 seats. Club president Mendoza therefore started an extensive redevelopment program that included extending the third tier over the entire stadium, the creation of corporate facilities, and four access towers in each corner of the stadium. Works started in 1992 and were completed two years later.\n\nEstadio Santiago Bernabéu got further refurbished an upgraded between 2001 and 2006. Works most of all focused on improving corporate facilities, and were concluded in 2006 with the construction of a roof over the one remaining uncovered stand.\n\nIn its history, Estadio Santiago Bernabéu has hosted four European Cup and Champions League finals. The first final was in 1957 between Real Madrid and Fiorentina (2-0), the second in 1969 between AC Milan and Ajax (4-1), the third in 1980 between Nottingham Forest and Hamburg (1-0), and the last one in 2010 between Internazionale and Bayern Munich (2-0).\n\nIn 2o12, Real Madrid presented plans to further upgrade the stadium with commercial and corporate facilities, and to increase capacity to over 90,000 seats. Four architects were asked to present designs, from which the winner was chosen later in 2013. However, the project was first put on hold due to an investigation of the European Union into the granting of illegal state aid, and later rejected by the Madrid city council.\n\n Estadio Santiago Bernabéu Estadio Santiago Bernabéu Estadio Santiago Bernabéu Estadio Santiago Bernabéu Estadio Santiago Bernabéu\n(photos of the present Estadio Santiago Bernabéu below)\n\nHow to get to the Bernabeu\n\nEstadio Santiago Bernabéu is located in central Madrid on the Paseo de la Castellana, one of Madrid’s principal avenues. The stadium lies about 4 kilometres north of the Plaza de Cibeles, where the Paseo de la Castellana originates. It is a similar distance from Puerta del Sol, one of Madrid’s main squares.\n\nThe stadium is best reached by metro line 10. Stop Santiago Bernabeu lies right next to the stadium. In the centre, line 10 can be caught at Plaza de España or Tribunales, but can otherwise be reached with a transfer (e.g. line 1 from Puerta del Sol or Atocha train station).\n\nFrom Atocha, Paseo del Prado, or Plaza de Cibeles one can also take bus 14 or 27 to get to the stadium. Take bus 14 in the direction of Avenida Pio XII. It passes the stadium on the Paseo La Habana. Take bus 27 in the direction of Plaza de Castilla, and get off at Plaza Lima, right in front of the stadium.\n\nFrom metro station Callao in the city centre, one can take bus 147. Take the bus in the direction of Barrio del Pilar and get off at Plaza Lima.\n\nFrom Puerta del Sol one can take bus 150 in the direction of Colonia Virgen del Cortijo. Again, get off at Plaza Lima.\n\nAddress: Avenida de Concha Espina 1, Madrid\n\n![bernabeu_top.jpg](https://steemitimages.com/DQmUwDiYc2d9wtADYM3tiHTBciY5wwBgXPzWBk4XJyEqut7/bernabeu_top.jpg)!",
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      "body": "History and description\n\nIn the early parts of the 20th century, Real Madrid first played at Campo De O’Donnell, and then moved to the larger Campo de Chamartín in 1924.\n\nIn 1943, Chamartin had already become too small again, and club-president Santiago Bernabéu decided that Madrid needed a new and modern 100,000-stadium.\n\nThis new stadium got built at the same site of Campo de Chamartín. Construction began in 1945, and on the 14th of December 1947 Estadio Santiago Bernabéu officially opened with a match against Portuguese champions OS Belenenses (3-1).\n\nThe stadium was initially still called Nuevo Estadio Chamartin, but received the name of the club-president eight years later.\n\nAt that time, Estadio Santiago Bernabéu consisted of two uncovered tiers that could hold just over 75,000 spectators. Capacity was further increased to 125,000 in 1954, when one of the long sides got expanded with a third tier.\n\nThe Bernabéu was together with Camp Nou playing venue of the Euro 1964 Championships, hosting one of the two semi-finals and the final between Spain and the Soviet Union (2-1).\n\nTowards the end of the 1970s, the stadium had already started to age, and club officials started making plans to build a new stadium in the north of the city.\n\nHowever, with the perspective of the 1982 World Cup it was instead decided to renovate the Bernabéu, which included the construction of a roof over the three two-tiered stands and the installation of seats in half of the stadium. As a result, capacity was reduced to 90,800 places.\n\nDuring the 1982 World Cup, Estadio Santiago Bernabéu hosted three matches in the second group stage and the final between Italy and West Germany (3-1).\n\nIn the 1990s, UEFA required the stadium to become an all-seater, which would have reduced capacity to 50,000 seats. Club president Mendoza therefore started an extensive redevelopment program that included extending the third tier over the entire stadium, the creation of corporate facilities, and four access towers in each corner of the stadium. Works started in 1992 and were completed two years later.\n\nEstadio Santiago Bernabéu got further refurbished an upgraded between 2001 and 2006. Works most of all focused on improving corporate facilities, and were concluded in 2006 with the construction of a roof over the one remaining uncovered stand.\n\nIn its history, Estadio Santiago Bernabéu has hosted four European Cup and Champions League finals. The first final was in 1957 between Real Madrid and Fiorentina (2-0), the second in 1969 between AC Milan and Ajax (4-1), the third in 1980 between Nottingham Forest and Hamburg (1-0), and the last one in 2010 between Internazionale and Bayern Munich (2-0).\n\nIn 2o12, Real Madrid presented plans to further upgrade the stadium with commercial and corporate facilities, and to increase capacity to over 90,000 seats. Four architects were asked to present designs, from which the winner was chosen later in 2013. However, the project was first put on hold due to an investigation of the European Union into the granting of illegal state aid, and later rejected by the Madrid city council.\n\n Estadio Santiago Bernabéu Estadio Santiago Bernabéu Estadio Santiago Bernabéu Estadio Santiago Bernabéu Estadio Santiago Bernabéu\n(photos of the present Estadio Santiago Bernabéu below)\n\nHow to get to the Bernabeu\n\nEstadio Santiago Bernabéu is located in central Madrid on the Paseo de la Castellana, one of Madrid’s principal avenues. The stadium lies about 4 kilometres north of the Plaza de Cibeles, where the Paseo de la Castellana originates. It is a similar distance from Puerta del Sol, one of Madrid’s main squares.\n\nThe stadium is best reached by metro line 10. Stop Santiago Bernabeu lies right next to the stadium. In the centre, line 10 can be caught at Plaza de España or Tribunales, but can otherwise be reached with a transfer (e.g. line 1 from Puerta del Sol or Atocha train station).\n\nFrom Atocha, Paseo del Prado, or Plaza de Cibeles one can also take bus 14 or 27 to get to the stadium. Take bus 14 in the direction of Avenida Pio XII. It passes the stadium on the Paseo La Habana. Take bus 27 in the direction of Plaza de Castilla, and get off at Plaza Lima, right in front of the stadium.\n\nFrom metro station Callao in the city centre, one can take bus 147. Take the bus in the direction of Barrio del Pilar and get off at Plaza Lima.\n\nFrom Puerta del Sol one can take bus 150 in the direction of Colonia Virgen del Cortijo. Again, get off at Plaza Lima.\n\nAddress: Avenida de Concha Espina 1, Madrid\n\n![bernabeu_top.jpg](https://steemitimages.com/DQmUwDiYc2d9wtADYM3tiHTBciY5wwBgXPzWBk4XJyEqut7/bernabeu_top.jpg)![bernabeu5.jpg](https://steemitimages.com/DQmYyJ8csHUWvnPK232Lov6WN7Q6o54KfBXPSYKCgRt6pbK/bernabeu5.jpg)![bernabeu6.jpg](https://steemitimages.com/DQmXCVXmV8rTpkK2t484h8ph96CXTsJG3YhZLTRUUgLKCEC/bernabeu6.jpg)",
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