Problem: Article: Your skin faces trauma, toxins and environmental damage every day. During sleep, the skin repairs that damage. Because of this, the amount of sleep you get has a direct and visible effect on the appearance of your skin. It’s recommended that healthy adults should get between seven and nine hours of sleep every night. Aim to get a minimum of seven hours daily.  Getting enough sleep can help slow down the appearance of aging skin. It also reduces stress levels, which can contribute to premature aging of the skin. Sleep deprivation can make mature skin look dull and lifeless. It may also exacerbate other skin conditions, such as acne and rosacea. Touching your face will transfer bacteria and oil residue to your skin, which can cause breakouts and other pore-clogging issues. When you must touch your face, such as when you’re washing it or applying skin-care products, thoroughly wash your hands with soap and warm water first.  Never squeeze or pinch at acne blemishes and avoid picking at your skin. Both of these habits can unfortunately result in permanent scarring, especially for mature skin. As skin ages, oil production diminishes. This can leave it looking dry and dull. Combat this by keeping yourself well-hydrated every day. The daily recommended amount of fluid for healthy adults is approximately 13 cups (3 liters) for men and 9 cups (2.2 liters) for women. Try to get a large amount of your hydration from water, but beverages fruit juices, sports drinks and tea and foods that contain water (like watermelon) can also keep you hydrated. Take in an additional 1.5 to 2.5 cups (400 to 600 milliliters) of fluids on days when you exercise or sweat more than usual. Sun protection is crucial for mature skin. Ultraviolet (UV) rays from the sun have been proven to accelerate the aging of skin and a large amount of visible aging is directly caused by sun damage. Use a broad-spectrum sunscreen with a minimum of SPF 30 on your face and neck every day — rain or shine. If you’re planning to spend time in the sun, apply sunscreen all over your body and reapply it every couple of hours.  Whenever possible, wear sun-protective clothing, a wide-brimmed hat and sunglasses for additional defense. Try to stay out of direct sunlight for significant periods of time — look for shady areas. Cigarette smoke contains harmful chemicals and toxins that damage the skin, regardless of your age; however, these damages become more significant over time. Smoking will make your skin dry and your complexion dull. It contributes to premature aging, most significantly around the mouth, and causes skin to become less supple.  If you’re a smoker, talk to your doctor about smoking cessation options. If you’re not a smoker, do your best to avoid second-hand smoke. If you’re concerned about your skin, or if you’re seeking other solutions, make an appointment to see a dermatologist. Everyone’s skin is different, and a dermatologist can evaluate yours and offer customized suggestions and solutions. If you’ve tried OTC retinoid products and are unsatisfied with the results, a dermatologist can recommend different products or prescribe stronger retinol formulas.
Summary: Get plenty of rest. Avoid touching your face and squeezing blemishes. Stay hydrated. Protect your skin from the sun. Avoid smoking cigarettes. Visit a board-certified dermatologist.

Problem: Article: First, consult with your doctor to be sure you will not do further injury.  Continue with your existing upper body exercise provided there is no pain, no risk of further injury, and your exercise plan has been cleared by your doctor. For safety reasons, be sure you have someone with you, both at home and at the gym, to guard against falling or further injury. Do regular chin-ups using a reverse grip with your palms facing you and your hands a little closer than shoulder-width apart.  Pull yourself up until you can touch either your chin or your upper chest to the bar.  Do five sets with six repetitions in each set.  Be sure someone is with you to help you position yourself gently on the ground when finished with each set. A type of chin-up exercise called the gironda sternum exercise works different muscles and is also more difficult to perform.  The goal is to position your body in a slant and touch the lower portion of your chest to the bar.  Depending on the type of injury you experienced and the form of brace on your leg, this may not be possible. The ability to engage your upper leg muscles is needed to maintain your body in the slant position.  If you are able to perform this exercise, do 5 sets with 6 repetitions in each set. Be sure someone is with you for safety. Keeping your injured leg straight instead of bent, position yourself so your legs are either flat on the ground or resting on a slightly raised bench.  The injured leg needs to remain straight, but the uninjured leg can be bent at the standard 90 degree angle.  Place your hands on either side of your head but do not lock your fingers behind your head.  Push your lower back into the floor, and slowly lift or roll your shoulders off the floor. Do not raise your shoulders more that about 4 inches from the floor.  Focus on slow and controlled movements while keeping your lower back pressed to the floor to get the greatest benefit. Do five sets with 30 reps in each set. Position your body so that your toes are on the ground and your hands are directly beneath your shoulders.  Keeping your back straight and your head level, push yourself up from the ground.  Lower your body back towards the ground until you feel a stretch in your chest and shoulder area. Hold that position for one second, then push your body upwards keeping your back and head straight.  Repeat five sets with 20 repetitions in each set.  Depending on the type of injury and the type of cast, this may not be a good choice for you. Any exercise that causes pain at your injury site should not be done. Be sure you can do this safely. Your healthy leg will need to be very strong for you to do this exercise, and you'll need to have excellent balance and mobility. It may help to have a friend standing beside you so you can grab her arm if you lose your balance. Make sure your ankle in particular is warmed up and flexible.  Keeping your back straight, lower yourself down to a sitting position, with the thigh of your good leg at a 90 degree angle to your hips. Keep your injured leg in a straight position out in front of you, parallel to the floor.  Return to a standing position using the strength in your uninjured leg. The exercises described e are only examples.  Whatever you choose to try, be sure someone is with you to help, you can do the exercises safely, and the exercises do not cause pain. Work with your doctor, your physical therapist, or trainer, to develop a solid workout routine that includes both cardio and muscle fitness exercises that are safe for you.
Summary:
Continue your upper body workout. Use a chin bar. Try an advanced version. Consider crunches. Consider push-ups. Try squats using one leg. Be creative.