The Ultimate Tips for Packing Light Quiz

In today’s changing travel world, with weight restrictions and baggage handling fees

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What Bones Bear the Weight of the Body?

The skeleton provides the body with a sturdy framework for the attachment of muscles as well as for protection of internal organs. However, not all bones in the human body are considered weight bearing, or those that must be present and in working order to enable the body to stand upright and walk. Understanding what bones in the body bear weight enables individuals to be more aware of their body and how it works.
The calcaneum (or calcaneus), or the bone found in the heel of the foot, is one of the most important weight-bearing bones in the body, states Dr. Kenneth Backhouse, OBE

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. Appearing in a ball-like shape, the calcaneus often experiences stress fractures because of high-impact activities, says the American Academy of Orthopaedic Surgeons. The tarsal bones, which are thin, long bones found on the top of the foot that can often be seen merely by wriggling the toes, also bear the brunt of weight and impact, states the University of South Wales in Australia.
The lower portion of the spine, or the lumbar region of the vertebrae and the sacrum, support the entire upper structure of the human body when standing upright and walking. The lumbar portion of the spine is composed of five vertebrae, numbered 1 through 5 and bear a great portion of the body’s weight, states Dr. Keith Bridwell of the Washington University School of Medicine in St. Louis, Missouri and writing for SpineUniverse.com. This portion of the spine connects the upper and lower portions of the body and helps to evenly distribute weight and enhance balance and coordination.
The tibias found in the lower legs below the knees are also weight-bearing bones. According to the Mayo Clinic, the tibia is one of the most important weight-bearing bones of the body and is one of the most often broken. The tibia, also known as the shin bone, connects the knee to the ankle joint. The tibia is connected to the knee joint, which is considered the largest weight-bearing joint in the body, according to the American Academy of Orthopaedic Surgeons.

The Amelia Earhart Mystery

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?tre du Grand-Guignol
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Topics in this Podcast: women in aviation
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10 Fashion Myths

For an industry that prides itself on creativity, fads and the tendency to push the sartorial envelope, fashion sure has a lot of rules, doesn’t it?
You probably know a lot of these rules, and maybe you’ve even passed on an outfit because you once heard that stripes can make you look heavy. A lot of these rules have been around for decades, but are the same rules that were valid 20 ago completely off the mark today? Just pay attention to the runway at any fashion show and you’re bound to see standard fashion advice thrown to the wayside.
So can you wear white after Labor Day? Is it OK for tall women to wear high heels

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Rules For Patent Leather Shoes

Patent leather shoes are identified by their hard mirror-like exterior. Soft leather is acceptable for most occasions, but patent leather possesses an entirely different set of fashion etiquette. It can be eye-catching; but if worn incorrectly, it can look cheap. Know when to wear patent leather and what styles to choose to gracefully walk the fine line of appropriate dress.
Know shoes styles that look appropriate in patent leather. For men, patent leather shoes are generally a black or brown dress shoe, making it nearly impossible to make a fashion faux pas when it comes to style. Women need to pay more attention to styles. Avoid over-the-knee boots or 5-inch stiletto pumps in patent leather, as these can evoke a working-woman vibe. Instead

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, choose Mary Janes, ballet flats, loafers and ankle boots in an appropriate heel height of 4 inches and under.
Wear colors depending on the season. Nudes, whites, and pale and bold colors work better in spring and summer. Although some fashion designers will argue white can be worn in winter, it is considered a faux pas by others and should be worn with caution. Black, brown, jewel and autumnal hues look best when worn in winter. The exception is black looks appropriate for formal or professional occasions regardless of the season.
Decipher when it’s appropriate to wear your patent leather shoes. Both sexes should stick with classic styles when wearing patent leather in the office. Ladies, pair a dress or suit with a simple pump or flat in black or dark hues. Men, a well-shined black patent leather shoe is de rigueur for tuxedos or dress suits. However, this style also looks appropriate as everyday office wear; yet, it might appear too dressy if paired with casual attire.
Ladies, accessorize your patent leather shoes with opaque hosiery in winter. Use your shiny boots or pumps to add dimension to a monochromatic outfit. Embossed leathers contrast well with dresses and skirts in thicker fabrics — tweeds, nubby wools and heavy knits — in winter. For men, patent leather shoes are standard shoes for black-tie events and are to be worn with a tuxedo, and black wool or silk socks.

The Innovative Running Trend to Help You Log More Miles

Races are a great way for runners to stay accountable. You circle a date on the calendar and you instantly have a goal to shoot for, not to mention a reason to lace up your running shoes and rack up those miles.
But if you live in a small town without many options or aren¡¯t comfortable toeing the start line with thousands of other runners, you do have another option: virtual races. These are races you can run anywhere ¡ª your gym, the local track or pretty much any other place you¡¯d like to ¡ª on a specific date.
Just like old-school organized races, many virtual races offer T-shirts, race bibs you can print out and wear and finisher¡¯s medals. Plus, you have the opportunity to connect with runners around the world

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, all coming together to complete a common goal.
Read more: 17 Proven Motivations to Get You Running
Because you don¡¯t have a set starting line, in order to be great at virtual racing, you have to follow a few simple steps to stay accountable.
Read more: 20 Essential Checks to Help You Run Faster
Now pick one of the seven virtual races below (or find one on your own) and get running!
If you¡¯re looking for a virtual race and a running community all in one, Moon Joggers is for you. They have at least one race every month and have the goal of helping everyone ¡°boldly run where no man has run before.¡±
The community has already run enough miles to travel to the moon and back and have race plans through 2023, so this is a long-term way to stay accountable and run to every planet ¡ª and back! You can join their current challenge, Mercury Rising, at any time during 2016 and get an invitation to the community Facebook page to connect with other runners, cheer each other on and share your virtual race pictures.
Join more than 3 million runners who train with the free Zombies, Run! app. With the help of the community, you can get training tips and cheer one another on in the days and weeks leading up to the race. You¡¯ll outrun zombies and try to beat the other living runners to the finish in this running adventure.
Once you register, you¡¯ll receive a race pack that includes a technical T-shirt, medal and certificate ¡ª all you have to do is get ready for the mission! You choose the distance ¡ª 5K or 10K ¡ª and, between the dates of October 20 and November 1, complete the virtual race on the app.
Harry Potter fans, this one¡¯s for you! When you join the Hogwarts Running Club, you¡¯re joining a community of fellow J.K. Rowling fans. A charitable organization, the Hogwarts Running Club inspires its members to run and walk by using the wizarding world.
They hold various virtual races throughout the year, with each race raising funds for a specific charity. The Hogwarts Running Club has raised more than $420,000 for deserving charities to date. Once you join, you can go to the Pottermore website to be sorted into a house. Then you can join the Hogwarts Running Club and your specific house¡¯s groups on Facebook to encourage each other as you complete each virtual run.
Another virtual racing community, Virtual Strides has more than 70,000 members from all over the world on their Facebook group. They host a variety of virtual races each year, each benefiting a specific charity. For example, the Turtle Krawl 5K benefits the Sea Turtle Preservation Society, but they also have races that are 10K and half-marathon distances.
Virtual Strides has been going strong since December 2014. Once you sign up for a virtual race, you can complete it anywhere and at any time with an official race bib. Once finished, upload your time to their website and they¡¯ll send you a medal, which you can show off by posting a photo to their Facebook group.
The official Garmin Marathon took place in April in Olathe, Kansas ¡ª known as the Land of Oz ¡ª but you can still participate in the race. They offer a virtual race in the fall, with registration opening in October, so you can still run what is called a ¡°wickedly fast marathon.¡±
Garmin wants to encourage everyone to get active and moving, so once your medal arrives, you can walk or run any distance and share a photo of you with your medal on social media. They¡¯ve developed a series of hashtags so you can easily connect with other racers. Even better, you can choose from the full-marathon wicked witch medal or the half-marathon good witch medal ¡ª or you can get both!
You have the opportunity to be a part of the Key West Half Marathon & 5K thanks to their virtual offering. Participants get a race shirt, hat and commemorative bottle stopper. Even better? You can choose from three different shirts to sport as you complete your race.
They encourage you to run your race at your pace, wherever and whenever you¡¯d like. Since this virtual race offers less pressure, it¡¯s a great way to get into the sport of running and push yourself to reach new goals. Even though the Key West Half Marathon & 5K happened earlier this year, registration is now open for the 2017 event.
Because POW! Virtual Running is based in the U.K., this group of runners truly allows you to be a part of an international running community. Anyone from anywhere in the world can participate in their races ¡ª there¡¯s just a small additional postage fee to receive your race medal. But don¡¯t let that stop you from joining in on the fun.
Right now they have five virtual races taking place, including the Day of the Dead Run benefitting Strongbones Charitable Children¡¯s Trust. POW! Virtual Running has a great community, including a blog featuring members and active social-media accounts to allow you to connect with others. To get your medal, just go to the website and ¡°Submit Your Evidence¡± of your race to celebrate your accomplishments.
Have you ever run a virtual race? Comment and share your favorite! There are, of course, so many other virtual races that we couldn¡¯t include all of our favorites!
Keep an eye out for 2017 editions of these popular virtual races, such as Beat the Blerch (hosted by The Oatmeal)

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, RunDisney virtual races and the Rock ¡¯n¡¯ Roll Marathon Series virtual races.
Are you looking for a new running community? Try going virtual and connect with runners from all walks ¡ª and runs! ¡ª of life. What distance would you choose for your first virtual race? Would you dress up in a costume for a themed race? Share in the comments section below!
Read more: 12 Unique Races to Run in Your Lifetime

What is a body farm?

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Nuts and Bolts, Part II

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Exercises for Hallux Valgus

Hallux valgus is a condition in which the big toe of the foot curves out and then back in toward the second toe. This creates a bunion. Wearing wider shoes to make room for the protrusion may be enough to deal with the problem, but often surgery is needed to correct the misalignment. Exercises without surgery may reduce symptoms, but exercises after surgery are necessary for rehabilitation.
Dorsiflexing the big toe is a passive range-of-motion exercise for hallux valgus. To perform the dorsiflexing the big toe exercise, sit on the floor or a chair. Straighten the leg with the bunion

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. Dorsiflex your ankle by bending your ankle toward your shin. Bend forward and grasp your big toe with the arm on the same side as the leg with hallux valgus. Pull your big toe back as far as you are able to dorsiflex your toe. Repeat up to 30 times, or otherwise as directed by your physical therapist. You may do this exercise for both feet if you have bunions on both or simply as a preventive measure.
The ankle dorsiflexion exercise strengthens the ankles and lower leg muscles, unlike the big toe exercise that stretches and elongates the toe. You will need an exercise band such as a thera-band and someone to hold the band for you to perform this exercise. Sit on the floor with your legs straight to begin. Place your hands on the floor at your sides and use your arms to hold your back straight. Place the center of the band on the top of your forefoot with your toes slightly pointed. Have a friend sit on the floor in front of you and hold the ends of the band at floor level. Next, pull your toes away from your friend and the ends of the band. You should get resistance from the band if your workout partner is holding it tight. Point your toes slightly to complete an ankle dorsiflexion.
The quadriceps sitting exercise is a rehabilitative exercise for post-hallux valgus surgery. The quadriceps sitting exercise is performed lying down. Straighten both your legs. Your arms go next to your sides on the bed. Then, push the back of your knee with the bunion down into the bed and lift your heel slightly toward the ceiling. You should feel your quadriceps contract. Hold the exercise for five seconds and then rest for five seconds. Complete a total of 10 repetitions, unless otherwise directed. The University of Washington Department of Orthopaedics and Sports Medicine recommends performing this exercise hourly after surgery. Perform four sets of this exercise every day post-surgery.