Why you should walk outside...even when it's cold.

Walking outside is one of the simplest ways to get exercise in our daily lives. It's free, you don't have to go to a gym or use equipment, it's easy on the joints and helps improve bone density. Outdoor walking can increase bone density, improve cardiovascular health and even stabilize blood sugar. But what about when it's cold? Ah...well...the benefit can be even greater!

Here are 3 great reasons to bundle up and make winter walking part of your routine.*

1. Walking outside in general can be great mood boost, but during the colder months, it can help with seasonal affective disorder (SAD).

2. Because there is less stress on the heart from heat, walking in the cold air can lower blood pressure and increase the efficiency of your workout.

3. Studies have shown that when working out in cold air, the body can more easily burn fat. 

So, get out there in the colder temps and get your steps in!

* Make sure you are being smart about walking when it's very cold and follow these tips to stay safe. 

Make Lasting Change in 2024

'Tis the season to think about what we want to change in 2024 (just another way of thinking of a New Year’s resolution). 

Even if you haven't had the best of luck keeping beginning of the year goal, no biggie. This is a brand-new year, and if you're like me, perhaps you feel like shedding the things and habits that don't serve me and making 2024 the best year ever. Who's with me?! 

New Year’s Resolutions get a bad rap because the fail rate is so high...I mean, they aren’t hard to make, they’re hard to keep. In fact, the NYR fail rate is around 90%...wowzer! So if you’re planning on making a fitness, financial or career or personal goal/resolution, make sure to make a plan! The first step is to make a resolution that has a chance! Follow these 4 simple steps when making your New Year's Resolution (NYR) and get ready to reach your goal! 

1. Set a goal. According to Psychology Today, if you make a goal, you are 10 times more likely to succeed the desired outcome. So, write your resolution down in specific terms. (ex: I will lose 15 pounds by June 1^st. I will quit smoking by using the patch by March 15^th, I will put $100 into a savings account every month beginning today.) 
2. Be reasonable. Just as important as setting your goal is making sure that your goal possible and something that you want to do. If eating more fruits and veggies does not appeal to you on any level do not make your resolution to eat more fruits and veggies just because you know it’s good for you. If you want to lose weight, remember that you can only safely lose 1-2 pounds per week, so don’t make your goal to lose 100 pounds by February 2021. If you make $1,000 per month, don’t make your resolution to save $500 per month. Setting goals like this will just ensure another failed NYR. Find something you can be passionate about and go for it. 
3. Have a game plan. Sure you have your ultimate end-game goal, but knowing how you’re going to get there is super important. This might mean hiring a personal trainer, joining a gym, signing up for a weight loss program, buying nicotine patches or doing research about how to make your goal on the Internet or at the library. Whatever you do, make sure that you have the tools to achieve your goal.
4. Start NOW. Yes…that’s right…do not wait until January 1^st…start today. Whether it’s saving a specific amount of money every week or eating a certain number of fruits and veggies a day, start it now. Maybe not even full force, but use this week to ease into your goal.

Want to join a wellness challenge that is reasonable, supported and planned for you? Check out the newest do-from-anywhere E.H. Fitness 21-Day Wellness Challenge-it all begins Monday, January 8th. 

Best of luck and a happy rest of 2023! 

Overwhelmed this Holiday Season? Just Breathe.

It's the most wonderful time of the year...right?! I mean, there are a million amazing, special, cozy and unique things/traditions/bustle that happens this time of year, but it can also be a time of great stress. 

If you're feeling overwhelmed, stressed, disappointed, sad or any other emotion that is challenging, taking a few intentional breathes might be able to help navigate through those feelings to a better place. 

Years ago, I ran across an article by Dr. Andrew Weil that was all about breathing exercises. The one that stuck out most to me was what he termed "a natural tranquilizer for the nervous system." A tranquilizer sounds pretty darn good to me when feeling overwhelmed, anxious or stressed. Especially, one that doesn't have any side effects and that I can "take" anywhere, anytime....because, you know, it's just breathing :)

This relaxation breathing has three simple steps:

1. Inhale for 4 counts
2. Hold the breath for 7 counts
3. Exhale for 8 counts

It's soooo simple, but it really packs a punch...to stress, that is!

Next time you feel triggered, stressed, anxious, or your mind is too busy to sleep, try a few rounds of this...let me know how it goes!

For more information on relaxation breathing techniques, checkout Dr. Weil's fantastic video!

A Playlist to Help You Breeze Through Your Workout

 If you're like me, the music during a workout matters...like a lot. Bad music...energy seems to dip. Great music...energy seems boundless at times. This playlist is my go-to one right now for running, walking, bootcamps, spinning and everything in between. Hope it helps you get your heart rate up too!

Miracle Maker (Dom Dolla & Clementine Douglas)

Leave a Legacy (Kairo, Easy McCoy, City Wolf, Sha'ki)

Destination Unknown (Alex Gaudino)

You Shook Me All Night Long (AC/DC)

Spice Up Your Life (Spice Girls)

Maneater (Nelly Furtado)

Morenita (HUGEL, Cumbiafrica)

Potential Breakup Song (Aly & AJ)

I'm Good (David Guetta, Bebe Rexha)

Turn Down for What (DJ Snake, Lil Jon)

The Stress-Busting Diet

 We all get stressed out every once in a while. Right now, everyone I talk with is having that change-of-season-stress. I personally ball of anxiety over schedule changes this fall-school starting, volunteer organizations I’m involved in, sprots practice and game schedules and the school’s ABCD schedule (if you know you know), fall travel and birthdays, etc.

 I knew I hit my wall when I lost my mind trying to find the required clear plastic ruler that doesn’t exist at any one of the 3 stores I went to and also needed 8 sharpies only come in packs of 5 and 12 (think Steve Martin in "Father of the Bride" ripping hot dog buns out of the packages to make the right number...insanity).

 Anyway, while my eye is starting to twitch at the prospect of my PTA and -gasp- my actual WORK to-do lists, I am reminded that instead of reaching for the tenth cup of coffee this morning and stuffing my face with chips and cookies (and let’s be honest-goblets of wine) that I so badly want, it's actually much better for my anxiety level (and the health of my family relationships) to eat these stress busting foods.

 Maybe you could use a few too :)

• Oatmeal: a nice warm bowl of oats boost levels of serotonin which is a calming brain chemical.
• Spinach: the magnesium in spinach makes sure that you aren't deficient in this vitamin which can lead to fatigue and headaches 
• Fish (the fatty kind): omega-3 fatty acids found in swimmers like salmon and tuna prevent surges in stress hormones
• Avocados: reduce blood pressure by making sure you get enough potassium...avocados have a ton of it
• Crunchy raw veggies: not only do you get filling fiber and vitamins and minerals, the pure act of crunching and chewing a carrot stick, crisp cucumber, jicama or celery causes a clenched jaw to relax
• Berries: they are yummy and they have stress reducing anti-oxidants as well as lots of vitamin C to boost your immune system.
• Dark Chocolate: oh yes...but just a bite and it needs to be at least 70% cocoa. It's packed with antioxidants that lower blood pressure and gives your brain a bit of a relaxed feeling
• Pistachios: this is a two-for-one: they have phytonutrients which give us some antioxidant support and the rhythmic shelling of this diet friendly nut will help you relax and slow down your eating

So, today, I’m taking a deep breath and having oatmeal with blueberries for breakfast, a spinach salad with raw veggies and avocado for lunch and salmon for dinner with a bite of dark chocolate to finish off the day. 

 

Cheers!

7 Ways to Boost Your Energy Naturally!

With things "getting back to normal-ish," summer right around the corner, all the activities starting and crazy spring weather, I have been dragging...and I keep hearing people say the same things...what about you? If you feel like you're less than peppy, maybe try out one or all of these natural energy boosters before drinking all the caffeine or trying to power nap at your desk...I know I'm going to :) 

1. Exercise for energy. Contrary to popular belief, exercise doesn't make you tired; it actually builds energy within your body at the cellular level. So...get off the couch, skip the nap and take a walk, run, swim, lift weights, play Dance Dance Revolution, whatever it takes to move your body. Just 10 minutes, can give you the boost that you need. So while waiting for dinner to cook, burst into some jumping jacks, take a speedy walk to a co-workers desk instead of e-mailing her or run the stairs at lunch. Just get moving…even if you don’t feel like it (especially if you don’t feel like it!)
2. Eat for energy. You might get a quick energy boost from that handful of M&Ms or a chocolate chip cookie, but you will crash and burn just as quick. So fuel your body to keep you energized all day long. Eat healthy carbs such as oatmeal, tons of veggies and fruit and remember to always eat protein with every meal or snack. Think almonds, tuna, chicken, turkey, walnuts, natural peanut butter and tofu. Think of your body as an engine and you are providing high grade gasoline when you eat well.
3. Don't eat for energy. That's right, one of the benefits of intermittent fasting is an increase in energy. It doesn't have to be very long either: a routine of even fasting for 12-16 hours per day and eating the other hours, can boost your energy. To learn more, click here.
4. Drink for energy. Ditch the “energy drinks,” caffeinated beverages and cocktails and drink water…a lot of water…at least 64 oz a day-or better yet, half your body weight in oz. One of the major symptoms of dehydration is fatigue, so when you are feeling tired or sleepy, especially in the middle of the day, chug a glass of water.
5. Breathe for energy. Literally, take a breather. Just sit and take 5-10 deep breaths. Stress can cause us to fatigue mentally and emotionally which can manifest as physical exhaustion…so take a seat, inhale deeply, hold for a few seconds, and then exhale slowly and completely.
6. Sleep for energy. Studies show that getting less than 6 hours of sleep leaves us WAY less than 100% not only mentally and physically but energy-wise as well. So get at least 7 hours of sleep and really shoot for 8 for optimal energy. Also, going to bed and waking up at the same time every night and day will help with energy dips. Sweet Dreams!
7. Listen for energy. Put on some heart thumping tunes for a kick! I've got just the playlist for you!

Enjoy your new found energy!

2022 Resolution Success!

Let’s face it, New Year’s Resolutions (NYR) aren’t hard to make; they’re hard to keep. In fact, 80% of resolutions made at the beginning of the year are said to fail by February. But WE can be part of the 20% that last! Simply follow these 7 steps to ensure a successful healthy goal.

1. Set a goal. According to Psychology Today, if you make a specific resolution, you are 10 times more likely to succeed the desired outcome. So write your resolution down in detailed terms. (ex: I will lose 15 pounds by June 1st. I will quit smoking using the patch by March 15th, I will eat two fruits and four servings of vegetables every day.) 

2. Be reasonable. Just as important as setting your goal is making sure that your goal possible and something that you want to achieve. If eating more fruits and veggies does not appeal to you on any level do not make it your resolution to eat more fruits and veggies just because you know it’s good for you. If you want to lose weight, remember that you can only safely lose 1-2 pounds per week, so don’t make your goal to lose 100 pounds by February 2013. Setting unrealistic goals like this will just ensure another failed NYR. Find something you can be passionate about and stick to and go for it. 

3. Have a game plan. Sure, you have your ultimate end-game goal, but knowing how you’re going to get there is super important. Think baby steps. If your resolution is to lose those extra 30 pounds, aim for 1-2 pounds of weight loss a week until you reach your goal. Or if you want to get 8 hours of sleep a night, you could back up your bed time by 10 minutes every couple of days until you are snoozing for 8 hours.

4. Tell the world. This is an important step in the road to NYR victory. Tell your friends, co-workers, family, even the cashier at the grocery store that you are vowing to quit smoking, lose 10 pounds, or get to the gym 4 days a week. When your will wanes, the peer pressure that you’ve created for yourself will help you keep on track.

5. Be positive. Ever heard of the Little Engine that Could? With her mantra of “I think I can, I think I can I think I can..” she accomplished her goals. Even though the mountain was steep and took a lot of hard work, she kept positive with her eye on the prize. 

6. Become a journalist. No, not the kind that goes out and gets “the scoop,” but the kind that writes everything about your progress in a journal or on your phone or wherever. Studies show that people who keep a running tab on their progress are 50% more likely to succeed at their goal than those who do not. It doesn’t have to take much time…just a sentence or two each day (that’s like 15 seconds of your time). For example: I went to the gym today, lifted weights for 25 minutes and ran for 30 minutes on the treadmill. Weight today: 175…I’ve lost 2 more pounds!

7. Don’t be your own worst enemy. Many times, people fall off the NYR bandwagon because they experience a set back. Maybe they missed a session with their trainer, had a cigarette at a party or ate half a pan of brownies. No matter what your goal is, you will experience a relapse from time to time. Write it down in your journal and then move on. No beating yourself up…just get back on track.

Remember, your NYR should be flexible. If you start working on a goal and find that there might be a better goal or better way to achieve your goal, don’t quit, just change it.

Need help with health and wellness goals? Sign up today for the 21 Day Detox from 2021...it starts January 10!

Happy resolution making!

3 Ways to Relieve the Winter Blues

We’ve been through an interesting year, survived a very strange holiday season and cheered our way through football season (CHIEFS!) and now we are really into winter (remember that spring IS coming!). And with winter's short days, cloudy skies and freezing temperatures comes the winter blues. You might start feel sad, low energy, sleepy and just plain not-yourself around this time of year. You can help yourself get through the winter-funk with a (genuine) smile on your face by eating certain foods, exercising and getting it on between the sheets.*

Foods that make us happy:

Nourish the happy part of the brain by eating these foods often. Studies suggests that what we eat matters and, in fact, some foods can act like antidepressants!

• Chocolate: It’s not your imagination; chocolate makes us feel good. Eating chocolate triggers the release of the feel-good hormone serotonin as well as endorphins which give us a feeling of euphoria. So slowly enjoy about 100 calories of chocolate (darker the better) if you need a pick-me-up without having to worry about your waist-line.
• Green Leafy Greens: Spinach and Kale contain a B-vitamin called folate which maintains normal levels of serotonin. People that get the recommended dietary allowance of 400 micrograms of folate a day, also show a decreased risk of depression.
• Walnuts and Salmon: The Omega-3 fatty acids found in foods like walnuts and salmon have been shown to decrease depression symptoms. 
• Healthy Carbs: Carbohydrates make us feel good. They enable us to release tryptophan which is converted into that feel good hormone serotonin. So be sure to eat plenty of whole grain carbs such as oatmeal, whole wheat pasta and brown rice.

A couple foods that will make your crash and burn…

• Alcohol: Your wine, beer or cocktails might make you feel good in the short term, but alcohol is a depressant, so if you’re feeling down in the dumps, skip the adult beverage and opt sparkling water with a splash of 100% fruit juice.
• Sugary food: You just read that carbs boost mood, but not all carbs are created equal. Things like cookies, cake and white bread are made of high-glycemic ingredients that cause the “sugar crash.” So avoid them to get rid of the blues.

2. Move and improve your mood

Perhaps a reason that many of us feel so down and out during the dead of winter is that we are less active. Exercise is good for a ton of things like maintaining a healthy weight, decreasing the risk of heart disease and cancer, and relieving the symptoms of arthritis. It also helps relieve depression.

• Get high (on exercise).Ever heard of a runners high? That’s not just a made up thing that runners tell you about to get your butt up and out running with them. When you exercise, your brain releases endorphins and neurotransmitters which are feel good chemicals in the brain. AND good news, you don't need to be a runner to get that "high"...find a type of exercise you like and do it!
• Turn the heat up. Exercise increases body temperature which has a relaxing effect on the body…so in the winter it’s waaaay good! 
• Zone out. Doing exercise can take your mind off of whatever is getting to you, whether it is the weather outside or the let down after the holidays, going to your favorite exercise class or lifting weights can help you focus on something good you’re doing for your body.
• Make new friends and keep the old. Being around people is an instant pick me up, so grab a friend, bundle up and go for a walk together or join a gym where you know people that will become your workout buddies.
• Get outside during daylight! Since SAD is triggered by lack of light, if you see that sun peaking out, bundle up and get out and walk in it's healing glow!

3. Get happy between the sheets.

Sex, like exercise, is good for the heart, immune system and mood. The act of sex releases endorphins which act the same as morphine…they mellow you out as well as block pain and give you a sense of euphoria. So even though the blues can decrease your sex drive, just do it and to reap the benefits of a healthy sex life.

* Too SAD? Seek help…

There is a type of depression called Seasonal Affective Disorder or SAD. If you experience the following symptoms particularly during the cold, cloudy winter months, talk to a healthcare professional.

• Hopelessness
• Anxiety
• Loss of energy
• Social withdrawal
• Weight gain
• Over sleeping

SAD is real and treatable. To find out more, click here. 

Outdoor Freezing Workout Safety Tips

It’s still winter (I know, no one needs a reminder), and a lot of us have taken our workouts outside...even in the fringed cold to avoid germy gyms. Don’t get caught in the below freezing (or even a bit warmer) temps without knowing how to workout safely in the cold. In fact, outdoor runners, walker, cyclists, boot campers, etc. just need to follow a few simple tips.

• Cover Up: When we are cold, our body focuses most of its heating effort to the core to protect our heart and other organs. Therefore, make sure to cover up your extremities (arms and legs, hands and feet as well as your head/ears). You know what makes my face feel warm? A mask...and we all have plenty of them!
• Choose layers: Our bodies generate a great deal of heat when we exercise…enough to make it feel as much as 30 degrees warmer that the actual temperature, so dress in layers when exercising outside; you can always take off clothing as you start to heat up and put layers back on if needed. Wear fabric that is a synthetic moister wicking material as your first layer then proceed with cotton or fleece layers as well as a waterproof layer if it is snowing or raining. For those with asthma or working out in temperatures below freezing (sub 32 degrees), cover your mouth with a scarf or mask.
• Keep hydrated: Even if you don’t feel thirsty or sweaty, you need to drink lots of water. The recommended amounts are the same for cold weather as they are for hot weather: 8 oz of water before the workout, 4 oz every 15 minutes of activity and 8 oz post workout. You can still get dehydrated in the cold so drink up.
• Check the weather: Before you venture out on your walk, run, hike, bike, fitness class etc. make sure that the conditions in your area are safe. Snowstorms, icy conditions, hail and driving rain are not appropriate weather in which to exercise. 

Too dangerous to workout in the great outdoors or can’t get to the gym because of the road conditions? No problem, click here for an at home workout for a total body indoor workout that combines both strength and cardiovascular training.

BE ALERT: Can you recognize hypothermia?

Hypothermia occurs when the core body temperature falls below 95 degrees. This is a serious condition which can cause irregular heart beat and even death if not treated immediately. If you’re working out outdoors in the cold, watch for these signs of hypothermia.

• Excessive shivering
• Drowsiness
• Confusion
• Slurred speech
• Exhaustion

Get medical help immediately if you feel these indicators or think you or someone you know might be suffering from hypothermia.

2020 Holiday Hustle to Health: 21-Day Challenge

What a strange time, right? 2020 has proven difficult but has also given us an opportunity to be more scrappy when it comes to our health. Forced cooking-at-home, creative workouts and different ways to connect with each other. 

This 21-Day Wellness Challenge covers all three of those things: 

• Brand NEW simple and clean recipes
• Safe and effective workouts 
• A way to connect with others and hold each other accountable

AND all of that can help us 

• Shed some quarantine weight
• Become less stressed during the holidays
• Boost our energy
• Be happier...what? Yep...that's what I said. A new element of thankfulness will be part of this challenge in these...well...challenging times. 

So what's the deal? 

• Membership to a private Facebook group
• 21 Days of "What to Eat for Dinner" complete with lots of brand NEW recipes and grocery lists for the week
• LIVE workout every week via Facebook Live (don't worry they will be posted so you don't miss out)
• Weekly workout schedule (workouts included)
• A private online forum (via FB page) where you can post questions, celebrate your successes (and challenges) as well as get encouragement from a community of people doing the same work.
• Daily engagement to help us stay positive and sane
• Accountability for your 21-day goal
• Access to an ACE certified personal trainer and wellness coach with over 10 years of experience
• NO supplements or gimmicks...just food...the kind you cook at home, pick up or have delivered.
• All for $29 payable via PayPal (erin@ehfitness.com) or Venmo (erin-heide)

We start Monday, November 30... are you in? Ready to choose to feel better and ditch some unhealthy habits and create new ones? Ya know...when you feel better you look better...so what's there to lose? (Except for maybe some stress, tension and maybe even body fat.)

Click here to e-mail me that you are IN and ready to take control of your health and attitude while staying at home for the next few weeks. 

*as soon as you pay, you will be added to the private Facebook group! :)

Happy Healthy Thanksgiving

 If you're like me, this Thanksgiving 2020, things are looking a bit different. We aren't gathering with all of our favorite people to catch up and eat a big meal...I mean, the big meal will still be in play, but the big-group turkey trot, back yard football game and people squeezed around a table are going to be sorely missed. 

BUT, with change, we are making different choices to help our little family enjoy the day just as much. And, let's be honest, it's all about the food anyway...haha...mostly.

Thanksgiving is still a day where it's perfectly acceptable to day drink while eating a crazy big meal at like 2 o'clock in the afternoon, take a nap (we call it "watching football" in my house) and then have 4 different kinds of pie for desert at 5....and then around 7....do it all again...probably while watching the first of many Christmas movies of the season.

So, in review, Thanksgiving is amazing...and still can be... but I dread the bloat and sleepiness afterwards...anyone else? The average Thanksgiving dinner clocks in at 3.000 calories…gasp...shocking that we feel a bit sickly afterwards!! 

So in order to make my Thanksgiving eating a bit more balanced and the day more meaningful, I am following these simple tips and swap outs and be thankful for a fun filled, guilt-free day of celebration!

1. Start the day off right with a little time for gratitude. I mean, the day is actually called THANKSgiving! This could even be done on days that are NOT called Thanksgiving. In fact, according to a Harvard study,  "gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships." Welp...that seals the deal for me!

2. Get that body MOVING with a metabolism boosting workout. Get outside for a walk, do this calorie torcher or just move your body with a dance party (this is a no-judgement zone).

3. Fill up on the good stuff.

• Start with soup…yep…hot liquids make you feel fuller, so scoop up a healthy bowl full of goodness like this festive butternut squash soup.
• White meat turkey (15% less calories than it’s dark counterpart)
• Raw, steamed, grilled or roasted veggies like these tasty Brussels sprouts
• “Lighter” mashed potatoes (make yours with unsweetened, unflavored almond milk and 1 TBSP ghee...it's richer tasting than butter so you need less!)
• Gravy…that’s right, I said gravy. It’s only about 80 calories per 2 tbsp and is more than half the calories of the sugary cranberries.
• Bring a protein and fiber packed dish like quinoa. I make a yummy one with sweet potatoes and black beans; you have to try it!
• Pumpkin Pie (180 calories vs. 250 in apple and up to 700 in pecan!!)

3. Skip the not-as-great stuff.

• Bread…you can eat bread any day…don’t waste your Thanksgiving calories on bread
• Butter…there is butter in nearly everything on Thanksgiving so give your mashed potatoes the benefit of the doubt (that they taste great) and leave the butter on the table
• Pass on the green bean casserole…yes, this tasty dish contains veggies, BUT it’s not enough to count this dish as a side vegetable what with all the fried onions and cream. Grab the steamed for fresh veggies instead

4. Ditch the drinks…just kidding. But remember that alcohol lowers your inhibition with what you put in your mouth (as well as what comes out of it) so just be careful.

5. Stay awake. While napping during the game might seem like a good idea, a better idea for increased energy is to go on a brisk, post-feast walk. Not only will you get your blood circulating, heart rate up and thus an avalanche of energy, but you’ll also be burning off some of the pie you just ate!

6. Relax…it’s a holiday. Although you don’t need to overindulge so much you make yourself sick, it’s still a holiday with some special food that is a one-day-deal...or a few days if you're into leftovers. So, take everything that’s special to you and skip the stuff that’s not.

Happy Thanksgiving!

Can Exercise Really Help Anxiety?

Being anxious every once in a while is a part of life as challenges occur, life circumstances change or something feels unknown. But if those feelings of worry or fear are strong enough to interfere with your daily life, it's time to take action. Though it may seem counter-intuitive to bring your heart rate up when you are already at a heightened state, research shows that exercise can help tame mild anxiety.



So how does exercise actually help you feel less anxious? Well, let me tell you!

• Exercise has a positive impact on the levels of serotonin, norepinephrine, endorphins and dopamine...all of which make us feel good
• Conversely, exercise reduces stress hormones like cortisol in the body.
• Exercise can act as a healthy distraction and can interrupt worry or spiraling negative thoughts that feed anxiety
• Exercising with someone (a friend, family member or personal trainer) can help ease your stress through social support

Okay, then what types of exercise helps reduce anxiety. This one is easy: whatever type of movement you enjoy! For example, yoga, walking, weight lifting, fitness classes, cycling and swimming have all been shown to reduce anxiety. And how long do you have to exercise to feel less stressed? Research shows as little as 2.5 hours a week can do the trick (that's just over 20 minutes per day).

So get out there (or stay in) and move your body when you are feeling anxious and see how exercise can help!

Note: If you are experiencing uncontrolled anxiety, panic attacks,etc, please contact your helath care professional or call/text a hotline. Click here for a list of numbers and services. You are not alone.