IN YOUR DAILY DOSE: today is research from the University of Birmingham demonstrating low intensity exercise may reduce the number of people suffering from diabetes in China by up to 7 million people.
MAKING CHANGES: Exercise is a foundational pillar to good health - but you don’t have to train for the Olympics to enjoy the benefits. Low intensity movements, such as walking, can reduce your risk potential for many diseases.
FACT OR FICTION: Paper is a part of our everyday lives. Even though much of what we do has moved to digital recording, we still use paper for the sheer pleasure of writing and seeing our efforts.
In The News
Researchers from the University of Birmingham have once again demonstrated consistent low intensity exercise may reduce your risk of developing diabetes. Promoting physical activity in public health plans may help to reduce your risk of obesity and weight-related diseases such as diabetes, cardiovascular disease, stroke, heart attack and joint degeneration.
Daily Health Tip
Your body is made for movement, and research proves you are healthier when you do move - consistently.
Including an exercise program in your daily routine may be challenging - especially as most people say the reason they don’t exercise is because they don’t have enough time in their day. However, you don’t have to go to the gym, buy expensive equipment or take hours out of your day to accomplish your goals.
Here are a few tips to get you started:
- Have a reason you want to start exercising - but pay attention to how you feel while you’re exercising and after you’re done. Studies show that your extrinsic reason for exercise - your reason why - may help you get started but won’t keep you going. People who recognize how much better they feel after the workout, and recognize the benefits they experience, are the people who keep going.
- Exercise can be as simple as a 20 minute walk after dinner each night, or training for a triathalon. The choice is yours.
- It’s important to NOT overdo it nor set goals you’ll never achieve. You may want to complete a marathon - but start by walking, then a one mile run, then a 3K and onward. Start with what you know you can achieve and continue to set your goals higher and higher.
- Pay attention to how your body feels during and after your workout - don’t workout past pain that is more than tired muscles. You won’t gain anything except an injury that sidelines you for weeks.
- Consider small pieces of equipment for your home - jump rope, rebounder, rowing machine, small indoor bike - to help change what you’re doing each day without having to go to the gym.
- Look for body weight exercise videos on YouTube - you won’t have to go to the gym to get in your strength training. You have everything you need at home.
On days when I am unable to hit my target, I avoid feeling discouraged. I remind myself of the progress made to date. That mindset helps me to get back on track.
Fact or Fiction?
Paper is a part of our everyday lives. Even though much of what we do has moved to digital recording, we still use paper for the sheer pleasure of writing and seeing our efforts. Here are several facts about the paper industry you may find interesting.
- Every day U.S. paper manufacturers recycle enough paper to fill a 15 mile long train of boxcars.
- Every ton of paper that’s recovered and recycled saves 3.3 cubic yards of landfill space. Keep a separate paper bag at home for your scratch paper.
- Today the U.S. has 20 percent more trees than on the first Earth Day celebrated over 40 years ago.
- Two thirds of the drinking water in the U.S. comes from the forests.
- For the past 100 years the total forest area across the world has remained stable and has grown by 2 million acres from 2000 to 2005.
Have a wonderful day!
Your Healthy Life America Team