Friday, 3 March 2023

Do this 1 quick thing to reduce your risk of disease

March 3, 2023 | VIEW IN BROWSER

Good morning and happy Friday! We hope you're looking forward to a relaxing weekend. We've got some — totally doable — fitness tips and a recipe for Turkey Bolognese that will make Sunday dinner a snap.

Walking Challenge

Today's Workout

Today's workout is a 20-minute walk. Can't get outside? That's okay! Every step you take counts, no matter where you do it. Maybe it's time to take a walk around your house.

Walking indoors may sound like a snooze fest, but taking your workout into your home just might change how you think about ‚ and use — your living space. What if your living room wasn't just a place to Netflix and chill? What if it was also a — very convenient — gym?

Imagine this: A cluttered corner that you generally try to ignore could become the place where you become the best version of yourself. That kind of mindset shift could make a big difference in helping you meet your long-term health goals.

Need a break from this month's challenge?

Click here to snooze this section until next month. 😴

Your Meal Plan

Today's Plan

This Turkey Bolognese is full of healthy upgrades — such as swapping lean ground white meat turkey for ground beef and adding grated zucchini to the sauce. Serve it over pasta (ideally whole grain or bean-based) with roasted broccoli or another veggie of your choosing for an easy, healthy and very tasty alternative to traditional pasta dishes.

Here's your meal plan for today:

3-Ingredient Greek Omelet Scramble with Fruit| Leftovers | Snack | Weeknight Turkey Bolognese with Roasted Broccoli

See something you don't like? Swap it with another recipe in your weekly plan.

GET THE MEAL PLAN >

Making Space for Mindfulness

TikTok will automatically limit screen time for kids and teens to 1 hour per day

TikTok said Wednesday that every account held by a user under the age of 18 will have a default 60-minute daily screen time limit in the coming weeks.

One Small Thing

Real ways to make a difference in your life, one small thing at a time.

Do this 1 quick thing to reduce your risk of disease

Got 11 minutes? That modest amount of daily pulse-raising exercise is enough to reduce the risk of premature death and various diseases, a new review of studies has found.

If you feel like you've heard this before, well, that's because this study confirms what research has been saying for decades. In fact, the findings from this particular study are based on a review and meta-analysis of 196 studies covering more than 30 million participants.

What researchers found was that one in 10 premature deaths could be prevented if everyone did just 11 minutes of exercise a day. It was enough to reduce the risk of developing heart disease by 17% and cancer by 7%, and came with a 23% lower risk of premature death.

11 minutes of moderate intensity exercise a day adds up to about 75 minutes a week. In case you're wondering what "counts," anything that makes your heart beat faster but isn't so intense that it leaves you breathless is considered moderate-intensity physical activity.

Basically, you don't have to spend your whole weekend in the gym to make a difference in your health. An 11-minute brisk walk, dance around your kitchen, bike ride or hike will help!