IN YOUR DAILY DOSE: today is research demonstrating one more reason being physically fit may save your life.

MAKING CHANGES: Take the plunge and make fitness a priority!

FACT OR FICTION:  Butterflies are beautiful, contribute to our environment and migrate unbelievable distances.

In The News

Researchers have confirmed that cardiorespiratory fitness is important to your health. In this study they found that becoming physically fit could reduce your potential risk for heart disease, even when you have elevated cholesterol and triglyceride levels. While they do NOT recommend eating foods high in sugar that raises your triglyceride levels, they do recommend you incorporate exercise into your daily routine to improve your heart and lung fitness.

SOURCE: https://www.sciencedaily.com/releases/2017/11/171117195129.htm

Daily Health Tip

Exercise!  It is FOUNDATIONAL to your health.

Making Changes

You may not want to hit the gym and sweat to the oldies, but you can go for a 30 minute walk after dinner each night. The combination of being outdoors in the sun and exercise has a calming effect on your nervous system. If being outside is out of the question, try an indoor bike, exercise ball, mini-trampoline or any other activity that raises your heart rate. You aren’t training for the Olympics, you’re just moving.

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:

1. 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.
2. Exercise can be as simple as a 20 minute walk after dinner each night, or training for a triathalon. The choice is yours.
3. 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.
4. 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.
5. 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.
6. 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.

Daily Affirmation

I carefully plan my workouts and use professional help to ask questions. I have a strategy in place for the exercise goals I want to achieve.
I exercise consistently and follow the schedule. I know how far my body can be pushed during a strenuous workout. I test my limits without the risk of long-term injuries or other issues.

Fact or Fiction?

Butterflies are beautiful, contribute to our environment and migrate unbelievable distances.

Butterflies come in all shapes and sizes. The smallest measures ⅛ of an inch to the largest which measures 12 inches across. Some of the more common caterpillars are the Wollybear. Some people believe that when the black stripe on that caterpillar is wide the winter is destined to be very cold. The top flight of a butterfly is 12 miles per hour while some moths can fly an amazing 25 miles per hour. Some moths don’t eat after emerging from their cocoon because they don’t have mouths and must live off the energy they stored as a caterpillar.

Have a wonderful day!

Your Healthy Life America Team