“Take a Walk”

“There is no habit you will value so much as that of walking far without fatigue.”  Thomas Jefferson

                         “The longest journey begins with a single step.” Pantanjali

                         “An early-morning walk is a blessing for the whole day.” Henry David Thoreau

As we approach the spring season it is time to get out doors and get some fresh air by taking a walk. Find a local safe park or place and take the family out for a walk. Walking is an exercise where you don’t need a gym membership or weights -- you just need to make the time.

Walking allows you to get some fresh air, clear your mind and build your endurance and stamina. Walking has several health benefits that you may want to consider. According to an article written by Jane Chertoff and published on Healthline.com there are 10 benefits of walking. To gain greater insight on each benefit you can read the article in its entirety at www.healthline.com/health/benefits-of-walking#burn-calories

The Ten Benefits of Walking:

1.       Burn Calories

2.       Strengthens Heart

3.       Lowers blood sugar

4.       Eases joint pain

5.       Boosts immune function

6.       Boosts your energy

7.       Improves your mood

8.       Extends your life

9.       Tones your legs

10.   Increases creative thinking

If you find that exercising is not something you prefer or particularly enjoy, try walking with a friend or loved one. You can spend quality time while exercising. Also, this positions you not to think about how long you have walking but rather enjoying quality time with the one you love. Try starting a walking club or group to join you.

You will be surprised how your body will positivity respond and adjust to walking. You can start out walking 30 minutes three times a week and you’ll start to experience the difference in how your mind and body adapts. The key is to get started and not fall into the trap of excuses that you don’t have the time.

You have time for what you make time for. Make time for your health you owe it to yourself. When you commit to walking, keep walking and let nothing stop you!

“It’s a Heart Thing”

                         “Exercise should be regarded as tribute to the hearth’ s how many times you get back up.”   Gene Tunney

Heart Disease is real! When you take care of your health, you’re taking care of your heart. “Heart disease is the No. 1 cause of death worldwide, and it's mostly preventable by changing your lifestyle and managing risk factors.” (Heather Shannon). Therefore, it is important that you focus on your health which strengthens your heart health.

Your heart is vital and important to your overall health. You must view health through the lenses of those you love. When you are making healthy eating choices, exercising, monitoring your weight, you are reducing the stress you put on your heart. It is my prayer that you take the necessary measures to care for your heart health. More importantly, work with your primary physician to ensure you are implementing the proper regime for you.

Ways to strengthen your hearth.

·         Manage your stress

·         Keep moving (walking, exercise, stretching etc.)

·         Eat healthy

·         Maintain a healthy weight for your body type

·         Manage your Cholesterol

In addition, according to Hopkins there are three exercises that strengthen your heart.

https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health

“Let’s get it started”

“It's not how many times you get knocked down that counts, it's how many times you get back up.” George A. Custer

This quote is fitting for you if you have attempted a new healthy living plan on many occasions. You joined a gym, start walking, increased your water intake, and changed your eating regime. However, to no avail you, like many, discontinued those changes over time. I want to encourage you to start again and again as long as you refuse to quit trying.

I know you don’t think you’ve accomplished anything but the fact that you recognized and desire to live a healthier life is a good starting point. The question becomes, why? Why do you want to make this life change? What is your reason or driving force?

If you define your why and allow your why to dominate and dictate your thinking and your choices, you will not only start but continue until it becomes who you are and not what you do from time to time. Starting over is a good opportunity to reset your focus and set realistic goals. Maybe in the past your goals were too lofty and outlandish to begin with. You need to set small realistic goals and as your mindset and life transforms then you take the next higher step.

No matter how many times you’ve come up short of your goal or quit in the midst of pursuing your health goal get back up and try again. No success is achieved if at first you don’t start. Starting is like cranking your car -- it’s the first step to pursue your defined desire. Make the first step today, this moment and you’ll feel good about it. It is the next right step!

“Falling down is a part of life. Getting back up is living”

Author Unknown

The Value of Rest

“We’ll get some rest, reenergize and get that focus back. It’s all about the mental edge.” Sharon Versyp “

Today we live in fast pace, hustle and bustle society where life pulls at you from multiple directions leaving you at the end of the day depleted, exhausted and drained. You are accustomed to rising early and ending your day late in the evening because you often put more into one day in which it leaves you sleep deprived. I clearly understand you have to work hard and build your dream while working in a career until you are in a position where your dream job pays you a good salary. I understand you maybe a single mother having to work an extra job to make ends meet. I understand that you may have to work a full time job while pursuing your higher education degree. Believe me I can relate and understand the enormous and immense responsibility you carry. However, in doing so I ask that you consider taking some time to truly get ample sleep and rest. If you can’t achieve the recommended 8 hours of sleep a night, then find time to wind down at the end of the day. It’s not healthy to live life in what I call “the express line.” The express line is like living on an express way where there are no signal lights in which you stop at the red light and slow down at the yellow light and go ahead when the light is green. Thus I challenge you to get off the express way and take at least 5 minutes a day or the end of the day to just breathe, and take in the moment and then take some time for yourself one weekend out of the month turn in earlier, maybe sleep in later, or just relax and get off your feet for a period time. It’s while we rest that our mind, and body  can be restored, recharged and revived. 

By Dr. Regina Campbell