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Many people who want to start getting fit think walking is the way to go. Their reasoning? It's cheap -- nothing to buy or join. It's easy - they already know how to do it. And it's available - most everyone can find some place to walk. Guess what?

Those people are right.

Of course everyone should ask their medical professional before beginning any new health routine --even walking. For one thing, she/he may suggest taking some beginning measurements so you can record your progress. Plus they may be able to point out any limitations you should follow. Be sure to ask any questions you have or report anything that seems out of place to your doctor just to be on the safe side.

At some point you should work in some sort of stretch routine into your walking. Some say it's not a good idea to stretch before hand but everyone seems to agree stretching after you walk is beneficial. If you do decide to stretch before you walk - keep it light. Then do some stretches after your walk. You have less chance of injury and you'll feel better too.

What should you wear? Lean towards function in favor of fashion. Comfortable shoes are a must. Some prefer the more flexible running shoes to those designed for walking. Also wear lose-fitting clothing appropriate for the weather. As the weather gets colder add more layers that can be removed as you warm up.

Walking doesn't have to be boring either. If you're not one to revel in tranquility you can use the time to record ideas, take some audio lessons, or catch up on your "reading" with an audio book. Or you could even listen to music, talk radio or sports. With today's technology, boredom shouldn't be an issue.

Don't worry about how fast you walk. It's true if you walk for 20 minutes - increasing your speed will burn more calories. But not that much more. Some suggest you can burn almost as many calories when you "stop and smell the roses". The reasoning? It takes more energy to get a body in motion than it does to stay in motion. Either way, it's better to keep on walking at a pace comfortable for you than to not walk at all.

It's hard to beat walking as a "beginner's" exercise. Don't be fooled - it's a powerful way for anyone to improve their fitness. Some become fit doing nothing else. Others move on to exercise programs that demand much more. Many folks do both. They get into the "walking habit" and then add other modules to their fitness routine. Any way you want it, walking is one of the best ways to get going.

Andy Havens frequently writes on health and fitness topics. Download his latest free report "12 Keys to a Healthier Lifestyle... Guaranteed". Inside you'll discover 12 easy and painless ways to start living happier and healthier life. You'll find more articles on similar topics at http://www.netrazine.com/f4l/Healthy_Foods_Herbs_&_Supplements.html

If you have a home you will eventually have to face some kind of water leak. It is just a fact of life. If you are prepared however you can greatly minimize the damage caused by one of these leaks. Read this article and get some tips to help you deal with the worst when it happens.

The first thing you need to know is where your homes water shutoffs are. Every one of your toilets should have a shutoff valve behind it. Know where this is and show everybody in the home how to use it. If you have an older home that does not have them, have a plumber install them. Also know where your homes main shutoff valve is outside of your home. Once again, show everybody in the family how to use it. Knowing how to shut off your homes water can help you stop the leak before hundreds of extra gallons have spilled.

The next tip I have is to make sure that your water heater and washing machine have pans under them. Drain pans will hold the water in case of an emergency. This is especially important if you have a water heater located near the middle of your home or in the attic. If you do not have one, call a plumber to install one for you.

The last tip is to do your preventative maintenance. Once a year drain your water heater to remove sediment (even if it is self cleaning). Also be sure to cover exterior faucets every time it freezes and insulate pipes on exterior walls. A little preventative maintenance goes a long way.

I hope this article has given you some useful information. For more tips call your local plumber or plumbing company.

Go to the website, The Plumber List for information on plumbing and plumbers.

You know most of the time you find yourself downloading all kinds of stuff, including mp4s, mp3s and the like, but what about the technical end of it. What is MP4?

Mp4s or rather the term mpeg-4 was developed by ISO (International Organization for Standardization). It is a format specific for multimedia, the most common uses are for digital audio and video, and it is a certain type of container that holds all this information. It can contain other data as well such as subtitles and still images. You should also note that mpeg-4 is identical to QuickTime MOV format. In fact any kind of data can be inserted into MP4.

MP4 is getting more and more popular. In fact, it is now very popular to people who use the latest iPod players and PSP owners. This type of file compression is now providing a way to store dvd quality movies at a very small size. This type of file compression is known as the MPEG4 format.

Because most users may get confused at the initial concept of what MP4 is, it is what is in the MP4 that is even more confusing since the extension has been used primarily for music tunes and not movies. Therefore, what is stored in an MP4 is more than you can imagine for the most part. In addition, those other extensions have been used for MP4s, (which is audio from an iTunes store), to m4a (which includes such things as chapter markers, images, and hyperlinks). In addition, of course m4b (which has the ability to work with IPODs, where m4a files cannot. So most of the time when you find a file with the extension of mp4 or m4v, then they have both the audio and video aspects.

Let us not forget of course that they can contain codecs as well. Therefore, as you can see there is much to learn about what MP4 is, so let's summarize;

MP4 Can include and contain audio, video and also still images (like pictures), and all kinds of other data, making it a diverse file to use.

MP4 can contain other types of competing technology e.g. ogg, vob, ratdvd, divx media format, Matroska (mkv) and others to name a few.

In addition, how about some of the compatible hardware or software that mp4s can work with? Such as in software: Amarok, Banshee music player, 3ivx, foobar2000, GOM player, iTunes, media player classic, QuickTime player, Realplayer, VLC media player, and so forth, as for hardware: Kiss 1600, apple iPod, PSP (playstation portable), Playstation 3, xbox 360, Nokia.

Therefore, to answer the question what MP4 is, well, it is technology at its best!

Indeed, the MP4 technology can now make entertainment much more convenient than ever before. So, next time you think of downloading your favorite movies to your computer to transfer to your portable multimedia device, try thinking of MP4. just make sure that your multimedia devices are capable of reading the MP4 format.

Sandra Stammberger owns and operates http://www.mp4pros.com MP4

There are several lifestyle changes that take ten years off your face.

1) Eat a diet rich in Vitamin A, Vitamin C, Vitamin B and E. Those nutrients improve the skin. Get a diet mostly of high fiber foods, lots of fruits and vegetables, whole grain foods, and low fat. Foods high in Vitamin A are carrots, cantaloupes, winter squash, sweet potatoes, sweet red peppers, apricots, and mangoes help replenish the skin cells, keeping the skin supple and prevents dryness. Vitamin C improves the blood supply to the skin and aids in forming the protein collagen, which gives the skin a smooth youthful appearance. Foods rich in Vitamin C are citrus fruits and juices, cauliflower, Brussels sprouts, snow peas, watermelon, honeydew melon, broccoli, and tomatoes. Nutrients found in Vitamin B complex and Vitamin E help the aging process by preventing scaling and cracking of the skin and protecting skin cells from abnormal oxidation. Get these nutrients from Vitamin B complex rich foods such as peas, potatoes, fish, organ meats, fruits, nuts, whole-grain products, beef, oysters, mushrooms, poultry, cheese, and tuna. Food sources of Vitamin E include dried beans, vegetable oils, butter, and green leafy vegetables. One does not to go through the expense of cosmetic surgery but can achieve an inexpensive means of modifying your diet to make you look ten years more youthful in the face.

2) Maintain a healthy weight. Too thin or too fat causes health problems. Too heavy people are at risk for high blood pressure. Avoid crash dieting as it does not help your health. Try to lose weight moderately.

3) exercise for total fitness. Light exercise protects your body against disease and tones muscles. You don't have to pant to be effective. 30 to 40 minutes of exercise per day, such as dancing, stretching, t'ai chi or jogging keep the body looking youthful.

4) Keep away from over exposure from the sun, which makes the skin took old before it's time, full of wrinkles.

5) Kick the habits! Smoking has lots of health risks to the body. Alcohol and drug abuse, age the body and risk the health as well.

6) RELAX!! Some people are always on the go, full of worry and tension. They respond to daily problems by tensing muscles. This causes muscle fatigue, but this may result in loss of muscle tone and general deterioration in outward appearance. Consider someone who has the weight of the world on their shoulders. They generally look 5 to 10 years older due to worry and stress. learn how to relax in the face of today's anxiety, tension and stress. That is a big factor in slowing the aging process. There are numerous ways to facilitate relaxation: getting a massage, listening to music, going in hot tubs, meditation, exercise, yoga or t'ai chi. One of the most popular and successful techniques is tensing and relaxing individual muscle groups. This can be done sitting in chairs or laying on the ground. Start with your feet, tensing and relaxing your toes for 10 seconds at a time. Then proceed upward to your calf muscles, thigh muscles, shoulder and neck muscles. Finish up with your facial muscles. After a few days of progressive muscle relaxation, you will begin to recognize any areas that were tense and begin to relax them. It is good to manage stress in your life, so it does not affect your emotional health. relaxation CD is good to used to fill the sound waves with the type of music that deeply relaxes you. An aromatic neck pillow is especially good to relax you is it is warmed up, good at taking the stresses out of of the muscles.

The web-site http://www.rejuvenatingsolutions.com is loaded with relaxation products yoga exercise videos, and tai chi exercise videos.

Winter is here... the days are getting shorter, the weather is cold and wet, and the kids are bored with being inside, so it's time to have some Fun! This list of fun things to do in Winter has been compiled by Aussie Mums and their kids who love to play together, keep active and have fun...

Build a cubby house indoors, make it big enough to fit in a friend or two and have a picnic lunch inside.

Rug up in jackets, and woolly hats pull on your gumboots and go out and jump in puddles.

Visit your local library and stock up on books to read together, some libraries have free activities or story telling sessions.

Have a movie day, pile the pillows on the couch and snuggle up under some blankets and watch your favourite movies.

Take the ball to the park; you can kick the football or soccer ball around or practice throwing hoops.

Cook some yummy treats then have a special afternoon tea with hot chocolate and your homemade treats.

Put your favourite music on and dance around the house, the kids will love it and its good exercise too.

Make a big pot of soup, let the kids grate the vegetables, measure and add the ingredients, stir it and then have it for dinner.

Play dress ups or lets pretend, a few more layers of clothes on a winters day never goes astray.

Do a jigsaw puzzle or have a games tournament, winter days are great for a long Monopoly game.

Rug up in your warmest clothes put on some sturdy shoes, grab the umbrella and go for a long walk.

Go on an excursion to the local museum or art gallery and look at all the interesting exhibits.

Try ice-skating, roller-skating or ten pin bowling these are all great activities for wet winter days.

Have a craft afternoon, make some snowflakes and hang around the house, or do some colouring in.

Go to the Movies and see the latest kids feature or a really funny comedy suitable for all ages, dont forget the popcorn.

This article is courtesy of Sandy Prosdocimo, Editor of Smart-Mums everything Mums need...

It may come as a surprise, if you're a new cat owner, that many health problems may befall your feline friend. Some problems are easily preventable, while others are hereditary.

Hairballs

Hairballs are among the most common of cat health problems. Cats groom themselves almost constantly, and swallow the loose hair that comes off their tongues. Occasionally, the hair gathers into a ball and lodges in the cat's digestive tract instead of passing on through the body. If your cat starts coughing and hacking, he probably has a hairball. While the end product is unpleasant for the owner, most cats don't have a problem dislodging hairballs.

However, hairballs can occasionally pass into a cat's intestines and cause a blockage. This can be a life-threatening problem. There are a few signs to look for to see if your cat's hairball is dangerous. If your cat is constipated, off his feed, or is lethargic with a dull coat, then he could have a serious blockage. A vet exam is definitely in order.

To prevent hairballs, groom your cat frequently to remove loose hair. In addition, feed your cat food that helps control hairballs.

Worms

For many cats, worms are a recurring problem. Roundworms, tapeworms, and hookworms most commonly infect cats. Cats can occasionally develop heartworms, as well. If your cat seems unable to gain weight, is infested with fleas, or has white specks that look like grains of rice in his stools, take him to the veterinarian for worm testing.

Worms are easily cured with a few doses of medication, but if left untreated, they can be fatal.

Urinary Tract Infections

Urinary tract infections are another common health problem in cats. This infection is particularly common in unneutered male cats, although female cats can also develop this problem. If your cat suddenly stops using the litter box, a urinary tract infection is suspect. If your cat's urine smells strong, again a urinary tract infection may be the cause. These infections need to be treated by a veterinarian. Ask about cat foods that reduce the likelihood of another infection.

Feline Infectious Peritonitis (FIP)

FIP is caused by a mutation of the corona virus. According to some experts, cats living in multi-cat environments tend to test positive for enteric corona virus. Cats can live with that virus remaining quietly in the intestines with no sign of disease for their entire lifetime. In other cases, probably a genetic pre-disposition, the virus mutates into FIP.

Once a cat has contracted FIP, it will display symptoms of a mild upper respiratory infection: sneezing, watery eyes, and nasal discharge. It may also have diarrhea, weight loss and lethargy. Most cats fully recover from this primary infection, although some may become virus carriers. A small percentage of exposed cats develop lethal FIP weeks or even years after the primary infection.

Feline Immunodeficiency Virus

FIV, or cat AIDS, is not always fatal. FIV decreases the ability of the cat's immune system to fight infections. Cats with FIV may remain free of symptoms for years. It is when the cat contracts other illnesses in the chronic stage of FIV infection that FIV is first suspected. This long list of illnesses includes oral-cavity infections, upper-respiratory infections, weight loss, ear infections, kidney disease, and many others. Although there is, as yet, no vaccine, all cats should be tested for the virus. The virus is transmitted through saliva, usually when a cat is bitten in a cat fight.

Feline Leukemia Virus

FLV was, until recently, the most common fatal disease of cats. But with a vaccine now available, the number of cases is dwindling. Although the name leukemia means cancer of the white blood cells, this is only 1 of the many diseases associated with this virus, such as other types of cancer, anemia, arthritis and respiratory infections. FLV is preventable if the cat is immunized before being exposed to the virus. Although the disease is not always immediately fatal, cats with FLV rarely have a long life expectancy. NEVER bring other cats into your household when you have a cat with FLV.

Lyme Disease

If your cat spends time outdoors, you should check him regularly for ticks. If you find a tick on your cat's body and he has been lethargic and acts as if he is in pain, ask your vet to test for Lyme Disease. This disease is transmitted to people and animals by deer ticks.

Some cats may show subtle symptoms while others may show none -- symptoms are hard to recognize and often may be confused with other illnesses or old age. Be observant of your pet's behavior. It is the only way to know if your pet has contracted Lyme disease if no tick was found. Some symptoms of Feline Lyme Disease include:

(a) lethargy,
(b) reluctance to jump or climb stairs,
(c) limping, or reluctance to put weight on a paw,
(d) loss of appetite.

The key to dealing with Feline Lyme Disease is prevention and early diagnosis and treatment. You should reduce the tick population around your home with simple landscape changes and spraying.

Good Health Care

Taking your cat for a regular check-up with the vet, and keeping all vaccinations on schedule will help assure your cat a long and healthy life. Prevention is the first line of defense for most feline illnesses.

Many owners keep their cats indoors to protect them from cars, from cat fights which may expose them to deadly viruses, from ticks, and other hazards.

Outdoor cats will enjoy greater freedom, but require a watchful eye, loving attention to their health status, and regular visits to the veterinarian.

Visit New Cat to learn more. Copyright 2005 Ron King. Ron King is a full-time researcher, writer, and web developer. This article may be reprinted if the resource box is left intact.

over the past couple of decades, the internet has quickly changed the way the world has communicated. From discussion boards found all over the internet to the new wave of VoIP (voice over internet protocol); we have seen a substantial change in the modern way people interact. communicating over the internet has made it possible to affordably communicate worldwide with the same quality you would expect from your standard phone lines. The internet holds the most of its information in searchable discussion logs and public viewable pages which not only allows you to review previously discussed topics, but the ability to find this information quickly and easily. It also contains more information than any library in the world.

Without face to face interaction, people are more willing to openly discuss more personal topics such as health, love, and life in general. Users are also able to fully think out their discussion board post, email, or message before it is sent which can allow a more meaningful conversation. The connection between different regions and cultures also provides a very unique experience.

Humanity is now seeing a greater demand in wireless data services through mobile phone carriers that are able to provide internet access within their networks which pushes this wave even further. In the United States, it is not uncommon for people to have 2-3 devices that access the internet. people are now able to access the internet at broadband speeds away from their home, office, or hotspot through their wireless carriers EVDO or EDGE supported cell towers. These speeds, along with mobility, allow people to do everything they are able to do on their home or work connection while they are out. PDA and Blackberry devices are paving the way to give an excellent high speed mobile experience offering slimmed down yet feature rich versions of our favorite operating systems.

According to the internet World Stats, as of June 10th, 2007 1.133 billion use the internet. Many of us take for granted or simply don't acknowledge the fact that the evolution of the internet is quickly changing the way many of us live. One day, this period in time will be known as a huge milestone for the birth of the perfect form of communication. Many people are predicting that nearly every electronic device will one day be connected to the internet. Imagine you cars computer system having the ability to update or be trouble shoot over the internet without having to leave your garage. Many aspects of each of our lives will change as this technology expands and integrates into our everyday lives.

This article was written for our friends at a Health Forum to explain the benefits of communicating online. article written and distributed by Steve Cancel, IT Manager of Secure link - Free Domain Registration.

many people believe that the word 'links' refers to the way the end of one golf hole defines the beginning of the next - rather like the links of a chain. This is not so but it actually comes from the old English word 'hlinc' meaning a stretch of flat ground along the seashore. And that is exactly what it is like. Sea on one side, land on the other (often the houses on the edge of the town form the boundary). It is a naturally occurring terrain usually on a well drained sandy soil.

The parkland course on the other hand is 'purpose built' and is often much more hilly and varied in terrain than the links course. Also, the presence of trees offers a different kind of hazard from those found on a links. Each course has its own type of problems and challenges but the links course probably calls for rather more 'invention' or 'adaptation' in the way the shots are played.

Parkland courses are usually set in an area not infrequently wooded to some degree and often with heather, gorse, sand bunkers and sometimes water in the form of ponds or lakes. However, the main difference between links and parkland is that the latter is much more obviously manufactured. This is not said by way of criticism since inland courses by definition have to be manufactured. The quality of the course though is more to do with the skill of the designer and how much this "manufactured-ness" shows. The optimum use of the space available and the incorporation of existing natural features - woods, trees, water, ups and downs - are where the architect can bring his creative powers to bear.

A links course on the other hand is usually a much more rugged proposition. It's a completely natural setting - too 'natural' for some people - where the wind from the sea plays a much more prominent part in the game. The nature of the terrain forces you to adapt your shots to the prevailing conditions and the lie of the land. One great advantage though is that being on sandy soil it does tend to drain well and very quickly so the surface remains firm and playable all year round.

Nevertheless it is no place for the complaint 'It's not fair'. life isn't fair on a links and you have to brace yourself for that. You could hit a perfect drive straight up the fairway only to have it finish up on a hanging lie with three huge bunkers between you and the green two hundred yards away.

The distances on your scorecard will be accurate but useless. I have played at Turnberry where one of the par threes is an eight iron in the morning but a three wood in the afternoon - and it was nothing to do with the port at lunch.

Playing out of the rough is a different game; the whins and other grasses can twist your clubhead and make the ball behave in quite a different way when trying to chip on to the green from the rough. Don't expect to play to your handicap on your first visit to a links course - even in sunshine and no (apparent) wind. You need to be able to 'read' the elements and this comes only from experience. Why do you think so many canny golfers chip and run from so far off the green?

Unlike the parkland course where the course is manufactured, the links course demands that the shot is manufactured.

But all in all it's a great challenge - never the same from one day to the next. One compensation however for these difficulties is that you will not encounter many trees. Which brings us back to parkland golf.

Essentially, unlike the natural design of the links, this is down to the skill of the architect. Everybody accepts that golf courses are 'constructed' but the trick is to make them look as natural as possible and, in the case of some of the great inland courses, it works! It requires a number of criteria to be fulfilled: first and foremost it must be a challenge to the world's best - and must be accepted as such. It must have variety - every hole must be individual but the 'whole' must have a personality. It must be fair and not just playable by top championship players and, lastly, it must be aesthetically pleasing. Such a course would be Sunningdale - a club blessed with two of the great courses where every hole is a world unto itself. So whether your preference is for links or parkland I hope you manage to get the round you've dreamed about on the course of your choice.

Good golfing!

Peter has been playing golf for over 5 decades, when he is not writing about playing golf he is writing about it. You can access online golf lessons and pick up valuable tips by visiting his website.