The 6-Step, 10-Minute Checkup

The 6-Step, 10-Minute Checkup
By Dr. Mark Liponis, PARADE

If you have only 10 minutes this morning, spend them on yourself. A few simple steps can be key to preventing problems.

Straighten Up
Strip down to your underwear, stand before a full-length mirror, and study your body from the front and side. Weak abdominal muscles, a "muffin top" waist, or slouching shoulders strain your lower back. Stand up straight with your chest out, shoulders back, head and neck aligned, stomach and pelvis upright. Now that you know what good posture feels like, practice it throughout the day.

Find the Mole
Almost everybody has at least a few flat or raised spots on his skin. It's important to get to know your moles, because they occasionally can become cancerous. The worrisome kind often have an irregular border and usually are darker than your skin, with color varying within the mole. Be sure to check areas not normally visible-under your arms and in skin folds, on your back, and in areas covered by hair. Ask a spouse or friend for help, or use a second mirror. If a mole changes or if you find new spots, see a dermatologist.

Improve Your Balance
With good balance, you're less likely to fall and sustain injuries. To test your balance, see if you can stand on one leg for 30 seconds. Now try it with your eyes closed for about 10 seconds. If you can't do either, practice some balance maneuvers. Brush your teeth while standing on one leg, or do a "calf raise"-standing on your toes without holding on to anything. Aim for a full minute with your eyes open.

Take Your Pulse
Heart rate can be a good indication of fitness level. Measure it by finding your pulse on either your wrist or neck. Then count the beats for 30 seconds and multiply by 2 for your rate per minute. Normal is 60-100, but the lower normal range usually means better fitness. If your resting pulse is above 90, you may need more aerobic exercise, like walking, stair-climbing, or biking. If the rate is above 100, consult your doctor

See the Light
Hold up a sheet of white paper with type on it. If you wear glasses, keep them on. Closing one eye at a time and alternating from eye to eye, look at the print. Is it just as sharp with each eye?
Is the paper equally bright with each eye? If you notice a difference, it's time to see your eye doctor to make sure a cataract isn't forming

Smell the Coffee
Can you smell the difference between coffee and tea, lemons and oranges, peppermint and cloves? If you can't, you may be losing your sense of smell. One study of older people found that the inability to recognize certain smells predicted memory loss and early Alzheimer's disease. Of course, you may just have a stuffy nose, so see a doctor if you notice a change in your smelling ability.