Exercise
We have all been hearing that sitting is the new smoking , meaning that being sedentary is considered as unhealthy as smoking . According to the CDC , regular physical activity is one of the most important things you can do for your health . Being physically active can improve your brain health , help manage weight , reduce the risk of disease , strengthen bones and muscles , and improve your ability to do everyday activities . At the end of the day , moving more will just make you feel better .
JUST WALK TO START ! Many people start with just walking daily . Walking is great and it ’ s easy — no equipment necessary . You get outdoors , take in your surroundings , and breathe . Here are the stats to get you moving : It has been estimated 110,000 deaths per year could be prevented if US adults ages 40 and older increased their moderate-to-vigorous physical activity by a small amount . Even 10 minutes more a day would make a difference . For adults younger than 60 , the risk of premature death leveled off at about 8,000 to 10,000 steps per day . For adults 60 and older , the risk of premature death leveled off at about 6,000 to 8,000 steps per day . As always , start slowly and work up to these steps over a week or two . Whether you count steps or not , 30 minutes of exercise a day is typically recommended . Again , talk to your doctor and get a checkup before starting any new exercise routine .
Relaxation and Sleep
Relaxation and adequate sleep are just as important as regular exercise and a healthy diet . People who are continually under stress find it hard to relax , and this is associated with poor sleep . Making time to disconnect from work and life ’ s stress is important , especially before bedtime . Try disconnecting from electronics and TV for 2 hours before bed , instead do some yoga , read a book , listen to relaxing music , or try meditation which can help to clear the mind . While you are sleeping , your body carries out essential body maintenance and repair functions . Poor sleep can have negative effects on hormones , exercise performance , and brain function .
Tips for You to Try
REDUCE BLUE LIGHT : Experts suggest getting more bright light during the day and reducing blue light ( from screens ) during the evening . This helps with circadian rhythms that support healthy sleep patterns and sleep duration .
ROUTINE : Try to go to bed and get up at similar times each day , including weekends . Try not to take long naps during the day and avoid caffeine and other stimulants after 3pm .
SURROUNDINGS : Keep your bedroom dark , quiet , at a cool temperature , and free of electronics .
SUPPLEMENTS : Consider natural sleep supplements ( see supplement section ) when you really need a good night ’ s sleep and just can ’ t fall asleep .
30 • Vol 44 • Extraordinary Health ™ • www . GardenofLife . com