"Just" 15 minutes a day.....

Exercise is not specifically about losing weight, it is about being true to your health, mind, body and soul. As Serena Williams says "I love how I look. I am a full woman and I'm strong, and I'm powerful, and I'm beautiful at the same time."

What is the benefit of just 15 minutes of exercise a day? Cognitive brain performance, cuts down on cravings, overall improved mental health, can live longer by 3 years!, and burn more calories.

"Healthy is an Outfit that Looks Different on Everybody"

How Can I benefit from 15 minutes...does it really work?

1. Research published in Medicine & Science in Sports & Exercise found that just under 15 minutes of weightlifting three times per week resulted in individuals burning more calories and fat even after they stopped pumping iron.https://www.eatthis.com/news-lifting-weights-once-per-week/

2. Research done by European Society of Cardiology concluded that 15 minutes of exercise is enough to lower the risk of death by 22%. Increase your mortality rate by 3 years with just walking! https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60749-6/fulltext

3. Fifteen minutes of running has shown to help stave off depression. Research conducted at Harvard University concludes a daily 15-minute run (or moderate exercise) can reduce risk of depression by up to 26%. Also 15 minutes of exercise can lower cortisol levels, a stress hormone. https://www.eatthis.com/news-exercise-happiness-study/

4. Add a 15 minute brisk walk to your routine and one can cut down on sweet and chocolate consumption by half! We think these "snacks" give us energy or help us deal with the stress of our jobs, including boredom, but often they do not, and even more so they tend to do the exact opposite. https://www.sciencedirect.com/science/article/abs/pii/S0195666311006350?via%3Dihub

5. Everything in the human body is connected! Our brains stand to benefit just as much as our muscles from exercise. A study published in Neuropsychologia found that riding a stationary bike for 5-10 minutes resulted in a 14% uptick in cognitive function. Other research asked college kids to go for a short walk, and after taking the stroll the students performed much higher on a memory test, and their brains actually displayed increased connectivity within brain regions responsible for both memory storage and recollection. https://www.pnas.org/content/115/41/10487

"There is no habit you will value so much as that of walking far without fatigue" ~ Thomas Jefferson

The benefits of walking are limitless....

Burn calories

Heart health

Lowers blood sugar

Joint pain

Immunity

Energy boost

Mood enhancer

Increased life span

Strengthens bones and muscles

Improve cardiovascular fitness

Manage high blood pressure, heart disease; type 2 diabetes; cancer

Know the benefits of what our two feet do everyday. They move us out of bed, to the bathroom, to the kitchen, to the car, to work, and every outdoor activity our kids may have. Can you really walk your way to fitness? You bet!! Check out this article from the Mayo Clinic. How to get started, walking technique, planning your routine, and set realistic goals! And of course, there is always your Health Coach to get you going, keep you on track, and manage your expectations.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261