Today’s topic is "exercise snacks," a concept emphasizing short bursts of physical activity throughout the day. Unlike food snacks, these are brief exercises—lasting 30 seconds to 5 minutes—that can be done anywhere, without special equipment or a gym. Exercise snacks are a practical, time-efficient way to stay active, especially for busy people or beginners, and can lead to long-term exercise habits.
The recommended 150 minutes of moderate-intensity aerobic exercise per week can be achieved in small increments rather than long sessions. Exercise snacks allow you to accumulate activity over the day. For instance, taking a 5-minute movement break every hour during an 8-hour workday adds up to 40 minutes daily. Over a week, this totals 200 minutes—well over the recommended amount.
For desk workers like me, incorporating exercise snacks can combat the sedentary nature of our jobs. Here are some examples:
At Work: Take the stairs, walk to a far-away restroom, or do hand-weight exercises at your desk. If you work remotely, try standing, stretching, or marching in place during virtual meetings.
While Watching TV: Get up and move during commercial breaks.
On the Go: Park farther from your destination or opt for stairs instead of elevators.
I also use a standing desk to reduce sitting time, as standing burns twice the calories and lowers health risks associated with prolonged sitting.
Check out Yale Medicine's article: https://www.yalemedicine.org/news/sitting-health-risks
Exercise snacks aren’t just convenient; they’re impactful. Studies show they boost energy, enhance mood, and improve focus, making them a great option for breaking up stressful days. Regular activity also reduces health risks linked to prolonged sitting, often referred to as “the new smoking,” which increases the risk of conditions like heart disease, cancer, and diabetes.
While exercise snacks are short, consistency is key. Incorporate them most days of the week to see noticeable benefits.
Give exercise snacks a try and see how they fit into your life. Visit my Facebook page to share your experience and tips. Small changes can lead to big health improvements!

#ExerciseSnacks #HealthTips #YaleMedicine

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Today, I have the privilege to interview Nancy Candea who is a living example of a woman making deliberate choices to age well. In addition, through her work in various roles, she is helping others to do the same.

Nancy's various roles include psychotherapist, wellness coach, yoga therapist and author. Her book, Present: The Art of Living Boldly in the Second Half of Life is available on Amazon.

She founded Yoga Impact, a non-profit that brings yoga into communities that lack wellness resources.

She is the founder and director of the non-profit Living Boldly Project which helps women, and those who work with women, understand how ageism affects them. She also teaches about healthy longevity.

For more info, you can check her website and social media platforms:

Nancy Candea

Instagram: https://www.instagram.com/nancycandea/

Facebook:https://www.facebook.com/nancy.candea

LinkedIn: https://www.linkedin.com/in/yogaimpact/

Twitter: https://twitter.com/nancycandea

Pinterest: https://www.pinterest.com/nancycandea/_created/

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The text discusses the significance of New Year’s resolutions, beginning with two key dates in January: January 1st, when most resolutions start, and Quitter’s Day (the second Friday in January), when enthusiasm often begins to wane. By mid-February, many people abandon their resolutions altogether.

New Year’s resolutions are popular because they offer a sense of renewal and the opportunity for self-improvement. Defined by the Cambridge Dictionary as promises to oneself to adopt positive habits or quit negative ones starting January 1, the tradition dates back 4,000 years to ancient Babylon, where people pledged to repay debts or return borrowed items. Today, resolutions tend to focus on self-improvement, like weight loss or healthier living. However, while more than 40% of Americans and 27% of Brits set resolutions, very few achieve them.

Experts recommend the following strategies to make resolutions more achievable:

1. Identify your "why": Understand the deeper reason for your goal, such as wanting better health to play with grandkids.
2. Be specific and realistic: Instead of vague goals like "exercise more," set measurable goals like "exercise three times per week."
3. Break goals into mini-steps: Focus on smaller, incremental goals that build toward your larger objective. For example, commit to eating a healthy breakfast most mornings before tackling bigger dietary changes.

The most common resolutions for 2025 include saving money, eating healthier, exercising more, and losing weight. While it may seem futile to set resolutions given their high failure rate, the text argues that having goals is essential for human fulfillment. Whether it’s a grand ambition like reaching the moon or smaller goals like teaching a grandchild the alphabet, striving for something brings purpose and motivation.

Finally, I’d like to recommend one resolution that I think everyone should make:

Schedule your annual health screenings with your doctors (primary care, eye doc, OBGYN, and any specialists that you see regularly), dentist, dermatologist. Schedule them and put them on your calendar now so that you’re all set for the year. This proactive step can help ensure a healthy year ahead.

Happy 2025!

Common New Year's Resolutions and How To Keep Them
Tips To Keep Your New Year’s Resolutions
Chart: America's Top New Year's Resolutions for 2025 | Statista

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