The benefits of exercise and water:

Remember 20 minutes. 
Start slow. It isn't a race.
AND drink your water!


Benefits of Walking

1 minute--- Makes you more likely to have a waist circumference 4 cm. smaller than someone who sits all day

2 minutes--- Activates the genes responsible for metabolizing fat and carbohydrates and activates anti-inflammatory signals

3 minutes--- Lowers blood pressure and triglyceride levels after a meal

5 minutes--- Improves self-esteem by 46% and mood by 54%

6 minutes at a brisk pace--- Correlates to better memory and logic and more gray matter in the brain in older adults

5-10 minutes--- Increases creative thinking and creative problem-solving by 60%

15 minutes after a meal--- Significantly lowers blood sugar levels and reduces diabetes risk

20 minutes daily--- Increases bone density in post-menopausal women

30 minutes--- May improve executive functioning and relieve symptoms of depression as effectively as prescription anti-depressants, and reduces risk of stroke 30%

30 minutes after a meal--- Leads to 3 to 6 lb weight loss, depending on walking speed

40 minutes--- Cuts risk of coronary heart disease in half in elderly men

45 minutes--- Reduces inflammatory markers and adipose tissue in thighs and belly

50 minutes--- Reduces inflammation and cell damage in older adults

60 minutes per day--- Reduces breast cancer risk by 14%

90 minutes in nature--- Decreases depressive thoughts and reduces activity in the area of the brain linked to risk for mental illness

150 minutes per week--- Reduces body weight, BMI, and blood pressure

150 minutes--- Burns 560 calories for a 165 pound adult

240 minutes per week--- Reduces risk of hip fracture by 43% in men

450 minutes per week--- Ups life expectancy by 4-5 years


Workout Wednesdays are Here! 

Yoga photo from YWCA

lady doing straight-leg crunches