Then add a little more activity each time #GetActive. Get more tips: http://bit.ly/2foDqhe
Fitness tip: Start slow!
Category: Business
Staying active at any size
Physical activity may seem hard if you’re overweight. You may get short of breath or tired quickly. Finding or affording the right clothes and equipment may be frustrating. Or, perhaps you may not feel comfortable working out in front of others.
The good news is you can overcome these challenges. Not only can you be active at any size, you can have fun and feel good at the same time.
Research strongly shows that physical activity is safe for almost everyone. The health benefits of physical activity far outweigh the risks.1
If you have problems moving or staying steady on your feet, or if you get out of breath easily, talk with a health care professional before you start. You also should talk with a health care professional if you are unsure of your health, have any concerns that physical activity may be unsafe for you, or have:
- a chronic disease such as diabetes, high blood pressure, or heart disease
- a bone or joint problem—for example, in your back, knee, or hip—that could get worse if you change your physical activity level
Being active may help you live longer and protect you from developing serious health problems, such as type 2 diabetes, heart disease, stroke, and certain types of cancer. Regular physical activity is linked to many health benefits, such as:
• healthy bones, muscles, and joints
• lower blood pressure and blood glucose, or blood sugar
• a strong heart and lungs
• better sleep at night and improved mood
The Physical Activity Guidelines for Americans, 2nd edition defines regular physical activity as a minimum of 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking. Brisk walking is a pace of three miles per hour or faster. A moderate-intensity activity makes you breathe harder but does not overwork or overheat you. You should also do muscle-strengthening activities at least two days a week.
You may reach this goal by starting with five minutes of physical activity several times a day, five to six days a week. You could then gradually work up to 10 minutes per session, three times a day. If you do even more activity, you may gain even more health benefits.1
When combined with healthy eating, regular physical activity may also help you control your weight. However, research shows that even if you can’t lose weight or maintain your weight loss, you still can enjoy important health benefits from regular physical activity.
Physical activity also can be a lot of fun if you do activities you enjoy and are active with other people. Being active with others may give you a chance to meet new people or spend more time with family and friends. You also may inspire and motivate one another to get and stay active.
My favorite snack time treat
Sometimes when I eat something for breakfast, like cereal for instance, I find that around two to three hours later I start feeling peckish and a bit tired, instead of reaching for an ever-ready treat from the office kitchen (you know a donut or candy), I make one of these great GC Control shakes.
Not only do I love them for their taste, but they fill that “hole” and provide a boost in energy, getting me back on track. That’s because they provide me a better balance of protein and carbs that last far longer than a donut or candy bar. The link below explains why this product works so well.
For more about GC Control,
click here.
Did you know…some activity is better than none
Physical activity is any form of exercise or movement of the body that uses energy. Some of your daily life activities—doing active chores around the house, yard work, walking the dog—are examples. The more you do, the greater the health benefits and the better you’ll feel.
To get the health benefits of physical activity, include activities that make you breathe harder and make your heart and blood vessels healthier. These aerobic activities include things like brisk walking, running, dancing, swimming, and playing basketball. Also include strengthening activities to make your muscles stronger, like push-ups and lifting weights.
The good news?
People of all types, shapes, sizes, and abilities can benefit from being physically active. If you have a disability, choose activities that work for you. Talk with your health care team about the amount and types of activities that are right for your ability or condition.
MELANOMA MONDAY?
It’s May everyone! May marks the beginning of summer and is also skin cancer awareness month with the first Monday being Melanoma Monday.
Melanoma Monday – a day to promote awareness of the most serious form of skin cancer is brought to us by the American Academy of Dermatology (AAD). Melanoma is a type of skin cancer, and it is the deadliest of skin cancers. There will be many events focused on skin health, sun safety, tanning prevention, and skin cancer screenings and resources.
“Check Your Partner. Check Yourself”e encourages folks to check both their partners and themselves for signs of skin cancer. In fact, the campaign strongly targets women because research has shown that women are nine times more likely than men to notice melanoma on others.
When detected early, skin cancer – including melanoma – is highly treatable. According to the AAD the five-year survival rate for melanoma when detected and treated in its early stages is 98%.
All are asked to join the American Academy of Dermatology in wearing orange and encouraging others to wear orange for skin cancer awareness.
National Fitness Day
National Fitness Day is an opportunity to inspire and try new ways of becoming fit and healthy.
The day is dedicated to everyone – not just health enthusiasts. Step out and try a class that looks interesting. Zumba? Yoga?
Yes, try it for a day. Perhaps you only want to get out and stretch. Do it! Maybe you already have a nice routine but want to try something new. National Fitness Day is an excellent way to shake up your routine. And while you’re at it, bring a friend!
Did you know…
#SkinCancer is the most common type of cancer in the US. Read more: http://bit.ly/2FnBG8N
What is skin cancer?
Skin cancer is the most common kind of cancer in the United States. There are three major types of skin cancer: Basal cell carcinoma, Squamous cell carcinoma and Melanoma.
Basal cell carcinoma and squamous cell carcinoma are also called non-melanoma skin cancer, and they are more common than melanoma. Melanoma is the most dangerous kind of skin cancer.
Skin cancer can almost always be cured when it’s found and treated early. That’s why it’s a good idea to check your skin regularly for new growths (like moles or lumps) or changes in old growths. Tell your doctor or nurse right away if you find a change.
Self-Care Is Not An Indulgence.
It’s A Discipline.
Compassion and self care is something I’ve been so mindful of lately. We love our families, our pets, our friends and so many other things in life but how often do we love ourselves? The way self-care is portrayed today is completely and utterly backward.
First, self-care as a concept is almost exclusively aimed at women because, after all, women are busy caring of everyone. Unfortunately there is always the underlying suggestion that while women should be taking care of themselves, it doesn’t absolve them from taking care of everyone else.
Secondly, self-care is often characterized as an indulgence. This means both that the practice of self-care is something that is only occasionally allowed and that it should feel like an indulgence.
Self-care is not an indulgence. Self-care is a discipline. It requires tough-mindedness, a deep and personal understanding of your priorities, and a respect for both yourself and the people with whom you choose to spend your life.
If we are being honest, self-care is actually kind of boring. Self-care is a actually a discipline—it takes discipline to continually make “good for you” as opposed to doing what feels good right here, right now. It’s takes discipline to refuse to take on the responsibility for other people’s emotional well-being—and, it takes discipline to take full and complete responsibility for your own well-being.
Samples of self care include:
- Turning off the TV instead of watching another episode of “The Crown” because the alarm is going off at 5am so you can get to the gym.
- Declining the second drink at the office holiday party. It might even be declining the first drink.
- Saying “no” to things you don’t want to do even if it causes someone to be angry with you.
- Maintaining financial independence.
- Doing work that matters.
- Letting others manage their own affairs and take care of themselves.
Think about the oxygen mask on a plane. In case of emergency, you are instructed to put yours on first—before helping family and fellow passengers—so you can better care for others. Life works the same way; when we exercise self-compassion, love, and care, we show up bigger and brighter for ourselves and for others. Self-care is not something that’s done once in awhile when the world gets crazy. It’s what should be done every day, every week, month in and month out. It’s taking care of oneself in a way that doesn’t require “indulging” in order to restore balance. It’s a commitment to stay healthy and balanced as a regular practice.
Time is often cited as an issue for lack of self-care, but self-care and me time can be scheduled it in, just like a meeting, lunch with a friend, or a doctor appointment. Ironically, most people find that when they truly care for themselves—exercising all the discipline that it requires—they are finding they are in a much stronger place to give to those around them. They note they are a fully engaged colleague, a more grateful spouse, and happier parents. Those who take care of themselves find they have the energy to take care of others joyfully because caregiving doesn’t come at their own expense.
Self-compassion is something we all need to do. It’s easy to get wrapped up in self-limiting beliefs and fears—those who take care of themselves also have the energy to work with meaning and purpose toward a worthy goal. Which means they are also the people most likely to make the world a better place for all of us
What forms of self-care do you enjoy?
Fabulous Friday!
This is a good start to my Friday morning! Hazelnut Coffee and the French Vanilla GC Control…mmm, mmm, good! Sometimes I mix my coffee together with GC Control Cream Brulée for a different and delicious morning treat.
Hayseeds Creative 