Category Archives: Stress Reduction

Blogging for good health!, Habit Building, Stress Reduction, Titles Worth Reading

Longevity Part 4

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Getting your zzz’s on?

Well, I couldn’t wait. I have sleep data! Do you?

At home, we’re both wearing our Apple watches to bed – remember to charge them before retiring – just saying!

We feel like Monty Python in search of the Holy Deep Non-REM Sleep Grail!

As mentioned last week, the deep sleep part of our sleep cycle is important for healing, repair, and “taking out the trash” – ridding our bodies of metabolic waste. Scientists are seeing a correlation between decreased minutes spent during deep sleep and a buildup of beta amyloid plaque as seen in Alzheimer’s Disease (AD).

AD is a complex neuro-degenerative disease that is being studied from so many angles – and connecting dots from different correlations may nudge us toward a cure and, hopefully, prevention.

The goal of examining our sleep cycles here at FoodTalk4You is to better understand sleep’s restorative power — so we can improve our sleep quality and potentially prevent disease.

Let’s summarize what the sleep cycles are that we normally go through approximately every 90 minutes:

Stage 1: This brief, drowsy stage marks the transition to sleep, when your breathing and heartbeat start to slow down.

Stage 2: In this stage of light sleep, your breathing and heart rate slow even more. Your temperature drops and your muscles relax. Stage 2 sleep lasts longer in each cycle throughout the night. About half of your total sleep every night is spent in this stage.

Stage 3: Stage 3 sleep represents the deepest sleep of the sleep cycle, when brain waves are at their slowest in frequency and highest in amplitude. Also called non-REM sleep.

REM/Rapid Eye Movement: As the name suggests, your eyes move quickly beneath your eyelids during REM sleep. Your brain activity is like that of a person who is awake. However, your muscles usually do not move. Experts believe most of our dreams happen during REM sleep.

It’s normal to become awake at various intervals during the night. We might not remember having woken up and we ideally fall right back to sleep.

The Apple Watch labels its categories: Awake, Core (Stage 2), REM, and Deep (Stage 3/non-REM)

Check out how these stages ideally look:

Here’s how that translates to an Apple Watch:

Practically drooling with anticipation, I looked at my first night’s recorded results:


Is 45 minutes enough deep sleep? Am I doing my brain any good, please?

Well, grasshopper – not so much.

We need around 25% of our 7-ish hours of sleep time to be deep sleep – or 105 minutes. It’s totally okay to have our deep sleep happen over the course of several cycles.

Which begs the question – how do I increase my deep sleep time? Tell me – I’ll do it!

It boils down to sleep hygiene: what we do prior to retiring for sleep and what our sleep environment is.

That, we’ll get into next week.

Wait! What?

Yes, this is the cliffhanger that encourages you to come back next week for more! Until then, let’s keep collecting our data.

Until then, a word from our sponsor:

Toolkit for Caregiver Emotions is in the hands of my launch team for reading and leaving reviews on Amazon! Let me know if you would like to help by leaving a comment below or by emailing me at Deidre@deidreedwards.com and I will send you all the details – no purchase required! Reviews are the key ingredient to getting books before the eyes of those who are looking for them.

Now, how am I supposed to sleep?

In health –

Deidre

Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Longevity Part 3

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Deep sleep is brain detox!

Sleep is when your brain takes out the trash – and some of us are trash hoarders!

You see, there’s a system of plumbing in the brain called the glymphatic system, which piggybacks onto the brain’s blood vessels and pumps cerebral spinal fluid through the brain to wash away waste.

This glymphatic system does its best work not just when we sleep, but when we are in deep non-REM sleep.

We know too well how challenged we feel mentally after a restless night. Those symptoms are telling.

The meaning and importance of deep sleep needs to be more on the forefront of our thinking. The University of Rochester Medical Center put it this way:

“Because the accumulation of toxic proteins such as beta amyloid and tau in the brain is associated with Alzheimer’s disease, researchers have speculated that impairment of the glymphatic system due to disrupted sleep could be a driver of the disease. This squares with clinical observations which show an association between sleep deprivation and heightened risk for Alzheimer’s.”

Yikes!

We recently shared Dr. Topol’s personal conclusions from his study of superagers – emphasizing how he has rebalanced his exercise routines to maximize benefits for his longevity. He is now asking: “What if the key to protecting your brain isn’t more sleep — but the right kind of sleep?”

Are you tracking your sleep cycles?

Dr. Topol is … times two! He uses both an Oura ring and a smart watch to monitor his sleep because he has discovered the two readings do not always match.

Well, my smart watch will have to do for now. I have always taken my watch off at night to recharge it – now I will recharge earlier in the evening so I can monitor my sleep.

Anyone want to join me? Or are you already wearing a monitoring device at night?

I’d love to hear the results we all get.

Finally, most sleep gurus agree that while we hear a lot about 8 hours of sleep being ideal, many of us have found a sweet spot with 7 hours.

Okay – we’ll circle back together on this in a week or two – drop a comment below to share your findings.

In sleeping health –

Deidre

UPDATE: With Sheree’s and my summer vacations and family get together’s, we’re trying to get our posts “in the can” and ready to be sent to you several weeks in advance. By the time you read this, Toolkit for Caregiver Emotions may be in its soft launch phase, hopefully, being read and reviewed by my launch team.

It’s not too late if you would like to help me launch my book in a way that will help others take notice of it. Drop a comment below or reach out to me at Deidre@deidreedwards.com if you would like to get launch team information along with a free PDF copy. Thanks!

Blogging for good health!, Book Fair, Habit Building, Stress Reduction

Longevity – Part 2

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HABIT STACKING

If I have to do one more thing to keep my house running properly, I’m going to scream! Then I’m going to declare bankruptcy!

Change the water filters – Brita and refrigerator. Cha-ching! Hire someone to clean out the drier vent. Where’s my money tree?

Clean the air filters. Clean out the bugs from the porch light covers -eww!

Replace the smoke detector batteries without falling off the ladder!

Now, I’m supposed to exercise more? There are only 24 hours in the day! When do I get to live?

Easy, grasshopper.

Aside from taking walks and going to the gym, there are helpful things we can do to assist in getting more mobility habits into our daily routine.

How? By habit stacking – pairing a simple movement into what we are already doing.

Dana Santas, a strength and conditioning specialist, believes that while reduced muscle mass, stiffer joints, and longer recovery times do come with age, losing mobility does not have to be lost as well.

She says: “Aging itself doesn’t automatically limit your mobility — lack of movement does.”

In other words: you lose it if you don’t use it.

Lack of mobility will exacerbate muscle loss and stiffer joints.

So, with that motivation, here are a few ideas that you can use to sneak in movement without taking substantial time – because you are habit stacking!

First thing while waking up: take six long deep breaths before getting out of bed to get oxygenated and establish a calm beginning before your mind starts to whirl. Emphasize the exhale to get rid of stale air and toxins.

Standing at the sink to wash your face: drink a glass of water first which will jump start digestion and make up for not hydrating while you sleep.

Making your bed: rest your hands on the edge of the bed to do a few squats.

Brushing your teeth: practice balance skills standing on one foot and then the other, during those two minutes, OR step back to a wall or door jamb and do wall sits 30 seconds on/30 seconds off, twice.

Waiting for coffee to finish or water to boil: do head and neck stretches by gently looking up/down, right/left until you notice increased comfort and range of motion. Add arm circles to help open your chest.

Just after putting on your shoes: do a few step back lunges for each leg.

If working all of these into your daily routine is too much at once – just start with one or two and work up from there.

Now that I have been doing most of these for years, brushing my teeth just means standing on one foot now! Brewing coffee means gentle stretching.

I will add the lunges until they are firmly identified with putting on my shoes.

In health and mobility –

Deidre

UPDATE: Toolkit for Caregiver Emotions, has completed the formatting process and is now in the final stages of production before we enter the … shhhh! … STEALTH LAUNCH period! The stealth launch is when my LAUNCH TEAM will read and review it before the formal unveiling six weeks later! Anyone interested in more details or who wants to join the launch team, just drop a comment below or send me an email at Deidre@deidreedwards.com. Thanks!

Blogging for good health!, Exercise, Stress Reduction, This -n- That

Longevity

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Nothing like good jeans!

Wait! Not those jeans – I mean genes.

We all want good genes so we can live long, healthy lives, right?

I’ve used the expression, “keeping the wolf on the other side of the door,” to describe how we can avoid inherited tendencies for disease by adopting life-style choices favorable to health.

This is another way to describe regulating our gene expression. The study of changes in gene expression not caused by changes to the DNA itself is called epigenetics.

Very heady stuff – and certainly hopeful for those with genes leading to health issues.

Dr. Eric Topol, a leading cardiologist who is now working with the California-based Scripps Research Translational Institute, enrolled people who were healthy and 85 years old and older in a research project, (“A Doctor’s Science-Backed Formula for Aging Better,” May 8, 2025, at the WSJ) that is now twenty years old.

In addition to their advanced age, participants had none of the common age-related diseases of cancer, heart disease, and neuro-degenerative disease.

He was studying the genes of these ‘super-agers’ to determine if they had genes that would lead to any enhanced abilities to maintain their health longer.

Meh. Not so much.

Their genes were not remarkable for anything that would set them apart from others!

But they were different from others of similar ages in that they were thinner, exercised more, and were better educated. They maintained an active lifestyle – even at advanced ages.

This has caused Dr. Topol to modify his lifestyle in the areas of exercise, sleep, and diet. Today, we will touch on exercise.

Dr. Topol is almost 71 years old and wants to be a super-ager. He is making the biggest changes with his exercise routine. Citing his study, he sees exercise being the #1 most important thing we can do to favor a long, healthy life.

Previously, he relied heavily on aerobic exercise; but these studies showed that resistance training was also a key ingredient. He now incorporates resistance training using bands to round out his routines – along with balance and strength training.

See our recent article in FoodTalk4You about simple balance training (Flamingo Style – April 4, 2025).

Because of these modifications, he says he is stronger and fitter than he has ever been.

Not long ago, a Physical Therapist on the Today Show video spoke about four target categories of exercise that will improve strength and mobility as we age:

Endurance – as in walking with the goal of gradually increasing distances.

Flexibility – which will help with common complaints of low back pain. Accomplished with simple stretches.

Balance – take standing on one foot and adding arm movements.

Functional Strength – through squats and lunges.

You can view examples of each exercise by clicking on the link above.

We will be covering more about Dr. Topol’s findings, and how Dana Santas – a health and wellness expert from CNN – has simplified adding exercise into daily life in the coming weeks.

In the meantime, your’s truly got up and left writing this post to go to the gym, where I chanted, “This is endurance,” as I worked up a sweat on the treadmill! Along with, “Take THAT cholesterol!” and, “Go stronger bones, go!”

Following my own advice and feeling in control!

In health –

Deidre

Blogging for good health!, Habit Building, Stress Reduction

The Kindest Thing

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Here you thought I had written the last about kindness a couple weeks ago, but something came my way I just had to share.

This inspiration came from a quote James Clear included in his 3-2-1 Newsletter. His weekly missive is golden and inspires my work and life habits to this day. You should check it out.

James Clear, as it would have it, was the one who inspired me to start foodtalk4you and shared how to do it! Thanks, James!

Without further ado, here is the quote from an interview that brought tears to my eyes:

Investor Rick Buhrman on the kindness of mastering your craft:

INTERVIEWER: What is the kindest thing that anyone’s ever done for you?​

BUHRMAN: … our oldest son, Theo, who just turned seven, spent the first six months of his life in several NICUs. He was eventually helicoptered to Indianapolis at Riley Hospital for Children. And while we were living in that NICU for almost a half a year we saw a lot of kids who passed away. Most of those kids were not as sick as Theo was.

I don’t know exactly why Theo survived, but I know that a major part of how he survived was because for several decades leading up to that moment, numerous nurses, nurse practitioners, respiratory therapists, doctors, surgeons had committed themselves wholeheartedly to mastering their craft. I can give you tons and tons of examples of these people. And I know that in the moment, it wasn’t necessarily viewed as kindness.

But maybe in some sense, the kindest thing that all of us can do is to pursue something radically that in some way is in service to others, because you just don’t know how it’s going to change the trajectory of human life. And so for all of those medical practitioners, none of whom I’m sure are listening to this, I owe everything to, because they gave me the gift of being Theo’s dad.

Source: Invest Like the Best

If you are pursuing or have pursued “something radically that in some way is in service to others” – thank you so much!

Medical professionals, teachers, ministers, farmers, scientists, researchers, police and emergency personnel – the list goes on and on. The librarian who helped you may not have saved your life, but the book you were guided to may have changed the trajectory of your life.

May we all be reminded to acknowledge others’ dedication to years of training and diligent study to be able to apply their expertise in making our lives better – or even happen at all.

What a beautiful thought: being in the trenches honing your helpful craft is really one of the kindest things you may ever do.

Have you ever thought about kindness that way before?

In health and feeling inspired to press on with getting Toolkit for Caregiver Emotions out there

– Deidre

“Oops! After joyfully creating a thank you letter to you – our dear subscribers – and putting it into the system that sends them out, we awoke red-faced the next day when realizing that the part of the program that personalizes each email with the recipient’s name was not properly set up. 

As a result, readers were addressed by “Dear [First name or Friends]”. Good grief. Our trusty editor, Sheree, dove back into the mailing program to straighten out the glitch and she resent the letter to all of our subscribers, properly addressed!

Sorry for the confusion. Sheree probably has no hair left, I’m sure. Next time you get a note from us, it will be addressed to YOU! 

Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Patience

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“What do we want?”

“Patience!”

“When do we want it?”

“NOW!”

I, and so many of you, have been patiently – and not-so-patiently – waiting for Toolkit for Caregiver Emotions to make its appearance.

My older, wiser self knows that sometimes delays are for the best. This is one of those times. I regret the false starts, but the version that will be published this summer far outshines its earlier iterations.

When dealing with caregiver emotions, I just had to do my best by making this important book as complete as possible. It was living on that roller coaster of caregiver emotions that was the most challenging part of my journey in trying to give my best to my husband while he was in hospice.

While there is no one story to the caregiving experience, there are many common threads to the unique tapestry of what we experienced. Whether it’s a temporary caregiving situation involving recovery or a long-term one, caregiver’s emotional responses can often be triggered after just a day of caregiving.

Later this month, when I am holding a proof copy of the Toolkit for Caregiver Emotions book, I will be sending out links to people who want to join being in on the excitement of the launch team! Participants will have a behind-the-scenes view of the launch process and can assist in its success by:

Buying a copy of the book at a special limited time discount and leaving a review on Amazon, or

Reading a free PDF of the entire book and leaving a review on Amazon, or

Reading a free 2-page summary and leaving a review on Amazon

Reviews are crucial for the actual launch of the Kindle version (seven weeks later) because advertising and promotional sites want to see lots of reviews, and people searching for books look at reviews before making the decision to buy.

Reviews can be as simple as five stars; but it’s best to also leave an honest review in words. I will give you a couple of ideas on how to painlessly write a very short review using a template.

If our FoodTalk4You readers think they might be interested in supporting the launch of Toolkit for Caregiver Emotions, please leave a comment or email me at Deidre@deidreedwards.com for more information.

Below is a PDF containing a collection of snippets taken directly from the book. I hope you enjoy it!

Excerpts from Toolkit for Caregiver EmotionsDownload


In health –

Deidre

Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Kindness – Part 3

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Listen – It’s a thundering herd of hard-charging RAK!

Stressed out?

On your last nerve?

Depressed?

Your ‘get up and go’ is gone?

What we need is some RAK!

You know … RAK: Rampaging Alpaca Knights
A secret society of armor-clad alpacas who charge into battle wielding pool noodles and spreading chaos — and cuddles — wherever they go.

Well, maybe not. But that sounds really cool!

We’re wrapping up the kindness series with the benefits of kindness on the whole body-mind-spirit – and that includes making a habit of Random Acts of Kindness (RAK).

I love learning the science behind most anything. Like when I share in my next book, Toolkit for Caregiver Emotions, about how naming the emotions we are feeling helps to tame them – all because a different region of the brain is being fired up to find the correct label we want.

So here we go! Here’s an excellent round up of why being nice to others not only helps them, but also helps us!

The science behind the benefits of being kind:

Recipients of kindness can feel loved.

Recipients and givers of kindness can experience a sense of awe when they think about profound acts of love or virtue.

Whether you are a recipient or giver or merely just a witness, you can feel the benefits of an increase in oxytocin. Oxytocin is commonly called the “love hormone” and this helps to lower blood pressure, improve overall heart health, increase self-esteem and optimism.

Kindness can increase the feeling of strength and energy due to helping others.

Kindness can also make one feel calmer.

Less depressed.

Increased feelings of self-worth.

For those that volunteer their time or money for charitable causes, they often have fewer aches and pains.

Kindness is most similar to a medical anti-depressant. Kindness pushes your body to produce serotonin, which is commonly known as the “feel-good” chemical that provides healing and calming feelings.

Kindness decreases pain, by generating endorphins (the brain’s natural painkiller).

Stress, it has been shown that people who are more kind, have 23% less cortisol (the stress hormone) and age slower than the average population.

Anxiety – The University of British Columbia did a study on a group of highly anxious individuals in which they performed at least 6 acts of kindness a week. After one month, there was a significant increase in positive moods, relationship satisfaction, and a decrease in social avoidance in socially anxious individuals.

Depression is reduced, mortality is delayed, and well-being and good fortune are improved when we give of ourselves.

Lowering blood pressure from giving acts of kindness, creates emotional warmth, which releases a hormone known as oxytocin. Oxytocin causes the release of a chemical called nitric oxide, which dilates the blood vessels. This reduces blood pressure, and therefore, oxytocin is known as a “cardioprotective” hormone. It protects the heart by lowering blood pressure.

Sources: Cassidy & Shaver, 2008; Mikulincer & Shaver, 2007; Keltner & Haidt, 2003; The Random Acts of Kindness Foundation, n.d; Stephen Post, Case Western Reserve University School of Medicine.

————

Don’t you find this to be true?

I’ve found that when I shift my focus away from myself, even for a moment, doing something kind or helpful for another person — or even an animal — ends up benefiting me almost as much as it does them.

Watch Mark Kelly, below, as he shares how his habit of Random Acts of Kindness spread to his office cohorts. You will adore his Irish accent!

In health and in search of some alpacas with pool noodles –

Deidre

Next week, I’ll be sharing a few sneak peeks from my new book, along with an invitation for anyone interested in helping out with the launch process to get involved.

Our subscribers can count on not being bugged with pop-ups or endless sales emails. When we send you something, it’s the link to our weekly blog – or occasionally – a thank you containing additional useful information. Reach out to me in the comments below or email me at Deidre@deidreedwards.com – your questions and comments are always appreciated!

Blogging for good health!, Habit Building, Stress Reduction

Kindness – Part 2

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Missing Piece

Jigsaw puzzles can be incredibly therapeutic.

As we sort through the scattered pieces laid out before us, they can become many things — a source of calm, a sense of control, and a way to create order and wholeness from chaos.

Consider how puzzles can help with:

Teaching discernment to a child as you point out variations in shape and color

Providing distraction and an opportunity for a sense of control as pieces are being fit together, and

Creating opportunities for celebration when that missing piece is discovered.

That missing piece can also become an entire mindset for successful and fulfilling living!

What?

Today’s brief post is centered around your viewing of this video by Orly Wabah, below, about the Power of Kindness.

There are numerous take a ways from her message, and with each viewing, I become inspired by a different aspect.

For today, may the knowledge that each of us is a piece of this jigsaw puzzle of life, and that we have a unique shape and role to play that – quite literally – holds the rest of the puzzle together.

Life needs each of us!

Orly describes how the realization of her neglected personal dreams had kept her from putting her unique puzzle-piece-self into the puzzle of life.

When she stopped listening to her detractors and the negative circumstances found in her life – and she started focusing on kindness – she began to change herself and the world.

Let me know what you think of Orly’s message. She mentions her project, Life Vest Inside – seen below – and has inspired people around the globe.

News break! Toolkit for Caregiver Emotions is inching closer to publication! We are polishing up the final interior formatting and the book cover is set! Here, for the first time – ta-da! – is a look at the third book in the Caregiver Series:

I’ll be reaching out to you soon with details about the launch — including how you can be part of it! These are exciting times, and I truly appreciate your patience throughout this roll out. I wanted to make sure this was the best it could be for you, and I believe it will be worth the wait. Plus, the free downloadable packet includes awesome bonus materials not found in the book!

Our subscribers can count on not being bugged with pop-ups or endless sales emails. When we send you something, it’s the link to our weekly blog – or occasionally – a thank you containing additional useful information. Reach out to me in the comments below or email me at Deidre@deidreedwards.com – your questions and comments are always appreciated!

Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Kindness – Part 1

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Amazing!

It’s amazing how going to the emergency department with a loved one in the wee hours of the morning — and staying with them through a three-day hospital stay — can suck every ounce of energy out of me.

We had both become our own version of the walking wounded.

Even with improving outcomes already evident and more on the horizon, we just don’t bounce back — full speed ahead.

Today, back at home for two days, we were continuing to treat ourselves with compassion and low expectations.

Seated in my home office, my immediate goal was simply to clear out four days of emails — nothing more.

When I opened one from a favorite, trusted resource and followed the summaries and links, I found such inspiring content that it sparked the energy to begin creating a new series for you —focused on kindness.

Each of these missives will be brief because there will also be a video to watch or an exercise to follow that will flesh out my message.

That afternoon, there was zero energy in my body, mind, or spirit. Midway through deleting emails, I even looked up and said “Yes!”, which provided a little more forward motion, but – today – I needed something more.

I needed a warm, fuzzy hug to my soul.

What I discovered was just that. I found deep self-compassion, personal peace, healing, and inspired energy!

Here’s what to do: find a quiet space, click on this Loving Kindness Meditation, and experience a total reset in 13 minutes and 25 seconds.

Loving kindness meditation:

Hearing ourselves say the words of this meditation out loud provides another sensory way to absorb its meaning. I know you may want to refer to these words when not following the video, so Sheree has prepared a free printable download for you below.

Loving Kindness MeditationDownload

Once you follow along with the meditation video, I hope you will agree that it can serve as an approach to regular warm, fuzzy hugs for ourselves and others.

In health –

Deidre

Our subscribers can count on not being bugged with pop-ups or endless sales emails. When we send you something, it’s the link to our weekly blog – or occasionally – a thank you containing additional useful information. Reach out to me in the comments below or email me at Deidre@deidreedwards.com – your questions and comments are always appreciated!

Blogging for good health!, Exercise, Habit Building, Stress Reduction

Activity vs Exercise 

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Yes, but I’m active!

Time for true confessions.

I am strongly inclined to being active. I am not strongly inclined to formal exercise.

I walk fast – even from room to room at home. Outdoors, if I walk slowly to match the pace of someone else, it feels exhausting to me – add some speed, and I am happy.

My workspace at home is upstairs. I happily go up and down those stairs a dozen times a day or more.

Sitting for long periods without getting up? No! Keeping up with regular breaks to move around is easy!

Move heavy boxes and do yard work? Sure!

Touching toes? Done!

Planks? Can do!

Stand on one foot? Absolutely – but best with my eyes open! (see post on 8 April about Flamingos).

Planning my day around vigorous exercise at the gym, getting sweaty, and needing another shower … not so much since I moved into my new house.

But bone density issues and a rise in cholesterol numbers this past year do not lie.

I had allowed myself to hold onto the false idea that being active and nimble would, at least, keep the wolf on the other side of the door. Not so much.

The NIH put it this way (bold print is my emphasis):

Physical activity is defined as any bodily movement produced by skeletal muscles that results in energy expenditure … Exercise is a subset of physical activity that is planned, structured, and repetitive, and has as a final or an intermediate objective the improvement or maintenance of physical fitness. Physical fitness is a set of attributes either health – or skill-related.

And Britannica points out:

Exercise is a component of physical activity. The distinguishing characteristic of exercise is that it is a structured activity specifically planned to develop and maintain physical fitness. 

(Over the centuries…) Although the level of general physical activity has declined, most observers feel there have been increases in exercise participation in many countries since the late 1960’s.

So, I’ve returned to the gym, and now I use visualization techniques to stay motivated —imagining myself knocking out cholesterol molecules with every elevated heartbeat on the treadmill, and strengthening my bones with each added weight or resistance exercise.

Bam! Bam!

Build! Build!

It feels like a construction zone. And it is.

Don’t be lulled into thinking being nimble, agile, and generally active will replace … ugh … getting sweaty at the gym!

I already needed to rinse off after that two-mile walk this morning – guess I’ll wrap up the day with a stint at the gym before heading to the showers.

Gotta slay more cholesterol and strengthen those bones!

In health and sweat –

Deidre

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