Try this 1 easy move to improve flexibility

Plus, a healthy alternative to your favorite Chinese takeout dish.

October 11, 2023 | VIEW IN BROWSER Good morning! How did you sleep last night? And how many hours are you clocking? Six, seven — or maybe nine or ten? Today, sleep experts explain how much sleep you need for optimal health and how to know if you're getting the right amount.    And if the sleep gods aren't on your side, we've got everything you need to know about how to take a mental health day so you feel recharged, rested and ready to tackle the rest of the week.  Walking Challenge Walking Challenge Today's Workout If you're joining us for our 5K challenge this month, today is a training day. Here's what your workout will look like based on your fitness level: Beginner:  ½-mile walk, ½-mile speed Intermediate: ½-mile walk, ½-mile run, ½-mile walk Advanced: ½-mile jog, ½-mile run, ½-mile jog   It's important to improve flexibility and stretch our muscles, loosen up our joints, and become mobile in a variety of planes of motion. Over time, this will improve range of motion and reduce your risk of injury while walking or running. Get started with this simple child's pose move:  -Kneel on the floor so that your shins and tops of your feet are on the ground.   -Bend at your hips, moving your hands forward and sitting your butt back.   -Inch your hands out in front of you until your stomach is resting on your thighs and your arms are stretched straight out in front of you, palms on the floor.   -Focus on your breathing and hold for 20-30 seconds. GET THE WORKOUT > Need a break from this month's challenge? Click here to snooze this section until next month. 😴 Your Meal Plan Your Meal Plan Today's Plan Forget takeout. Making this a quick, nutritious and delicious Chinese meal will keep you on track and help you meet your health goals. Buying bagged kale and frozen brown rice makes it even easier.   Breakfast: Slow Cooker Breakfast Sweet Potatoes Lunch: Cottage Cheese Toast With Tomato Dinner: Honey Hoisin Chicken Thighs with Stir-Fried Kale with Brown Rice     GET THE MEAL PLAN > Making Space for Mindfulness Making Space for Mindfulness Burned out? How to take a mental health day to rest and recharge Mental health days can combat workplace stress and burnout and help you relax. Here's how to take a mental health day to reap the health benefits. READ MORE > One Small Thing One Small Thing Real ways to make a difference in your life, one small thing at a time. Is 7 hours of sleep enough? Sleep doctors weigh in Eight hours has been touted as the ideal, but seven hours is enough sleep for the majority of adults. In a joint consensus published by the American Academy of Sleep Medicine and the Sleep Research Society, experts recommend seven hours as the "magic number" for most healthy adults. However, seven hours may not be enough for some people to feel rested depending on their baseline sleep needs. "When we talk about ideal number of hours of sleep, it's actually a range," Shelby Harris, Psy.D., a clinical psychologist specializing in behavioral sleep medicine and director of sleep health at Sleepopolis, tells TODAY.com. Infants, children and teens need more sleep than adults, about 70% of whom need between seven and nine hours a night, says Harris. So how do you know if seven hours if enough for you? If you wake up feeling rested and refreshed, you don't feel sleepy throughout the day, and you can generally fall asleep and wake up around the same time, you're probably getting enough rest. Get more sleep tips from the experts!    READ THE ARTICLE > Wellness News Wellness News 5 things kids with ADHD want parents to know, according to a psychologist How to effectively parent a child with ADHD, according to clinical psychologist Dr. Sharon Saline who wrote the book "What Your ADHD Child Wishes You Knew." 5 things kids with ADHD want parents to know, according to a psychologist How to effectively parent a child with ADHD, according to clinical psychologist Dr. Sharon Saline who wrote the book "What Your ADHD Child Wishes You Knew." Carson Daly recalls wanting 'to run off the stage' of 'The Voice' due to panic attack Carson Daly experiences panic on "The Voice." The Today Show co-host has generalized anxiety disorder and hopes to reduce the stigma of mental health struggles. Carson Daly recalls wanting 'to run off the stage' of 'The Voice' due to panic attack Carson Daly experiences panic on "The Voice." The Today Show co-host has generalized anxiety disorder and hopes to reduce the stigma of mental health struggles. This slow-cooker minestrone soup is super hearty and healthy This slow-cooker minestrone soup keeps things hearty with cubes of tender potatoes, snappy green beans, and creamy cannellini beans. This slow-cooker minestrone soup is super hearty and healthy This slow-cooker minestrone soup keeps things hearty with cubes of tender potatoes, snappy green beans, and creamy cannellini beans. Thanks for letting us in your inbox! See you again tomorrow morning. Want to refer a friend? Subscribe here Send us Feedback Follow us on Facebook More TODAY Newsletters 30 Rockefeller Plaza New York, NY 10112 Manage Subscriptions | Unsubscribe | Privacy | Contact MANAGE SUBSCRIPTION | UNSUBSCRIBE | PRIVACY | CONTACT