Thursday, 30 March 2023

Forget 10,000. Here's how many daily steps you actually need

Plus, lasagna with a delightfully unlikely ingredient.

March 30, 2023 | VIEW IN BROWSER

Good morning! We hope the end of the week is treating you well. Today we have an evidence-based update on the number of steps you actually need in a day and a lasagna with a delightfully unlikely ingredient.

And we really want to hear from you. If you are a Start TODAY member, click here to share your workout photos so we can feature you on the show!

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Walking Challenge

Today's Workout

Today's workout is a 20-minute walk with intervals. One of the strength training moves we're doing this month is squats. If you're tired of doing the same old squats, try this variation. If you want to really work your glutes and thighs, here are five ways to do a squat.

Try the single leg squat:

Stand on your right foot with your left leg lifted out in front of you a few inches off the ground. Keep your arms at your sides or in front of you for balance.
Bend your right knee, pushing your hips back into a sitting position. Squeeze your abs and glutes as your weight shifts into your right heel.
Keep your left leg straight out in front of you as you squeeze the right glute to return to the starting position.

This is a difficult move, so only lower as far as you are able to maintain proper form. Perform 10 repetitions and then switch to the left leg.

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Need a break from this month's challenge?

Click here to snooze this section until next month. 😴

Your Meal Plan

Today's Plan

Sweet potato "noodles" give a veggie-forward twist to this lasagna. But this exciting update still has classic elements — like meaty and cheesy layers. Serve with sautéed spinach to round out your meal.

Here's your meal plan for today:

Easy Muesli with Greek Yogurt| Lentil Soup| Snack | Sweet Potato Lasagna with Salad

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

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Making Space for Mindfulness

Do you have high-functioning anxiety? Experts explain the signs

These eight strategies can help you stay on top of life's demands without feeling stressed all the time.

One Small Thing

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

Forget 10,000. Here's how many daily steps you actually need

Anyone with a step count goal knows the frustration of not getting to that number and the silly lengths we'll go to in order to get those last few steps in.

So, how often do you really need to hit your step goal to see health benefits?

Before you spend your evening walking laps around your home, know that new research shows that you don't necessarily have to hit your step goal every single day to improve your health. A new study found that walking 8,000 steps just once or twice per week can be enough to significantly reduce the risk of death over 10 years.

But there were variations for some demographics. Find out more about how many steps you need to get in a day.

READ THE ARTICLE >

Wellness News

I'm working out and not losing weight. Am I doing something wrong?

Exercise, diet, sleep and stress are all important for weight loss. Here are 16 reasons you may not be losing weight.

What's the secret to a meaningful life? Yale professor lays out the key steps to living it

Yale University professor Miroslav Volf talks about the ways people can work to find a meaningful life.

1st opioid overdose reversal drug approved over-the-counter: What to know

Amid the worsening U.S. overdose crisis, experts say that Narcan is a key tool in preventing more deaths. Now, Narcan will soon be available OTC, the FDA says.