Why a wellness routine is your top priority amid protests and the pandemic — and how to start

(CNN)As states gradually reopen even as the pandemic wears on, many of us are concerned about our health and well-being. Especially now, with some continuing to stay at home and social distance while others join the throngs at nationwide Black Lives Matter protests, it may even be a priority.

From state to state, the loosening of restrictions vary, and within our local communities, the reality is that not only do people have different ideas on what constitutes social distancing but for many others still, in the face of racial inequality, the desire to create social change far outweighs the potential risk of spreading or catching the virus.

It's all the more reason to make sure we're taking the best care of ourselves to fortify against the disease. But while living a healthy life may be a desired goal, how to achieve it is another story.

Even if you're someone whose healthful habits were perfected to a tee during pre-pandemic times, you may find yourself struggling to engage in even the most basic self-care in these increasingly unpredictable days.

That's where a wellness routine can come in handy.

I'm not talking about a spa escape every so often or even regular massages or chef-prepared meals (though all of that may sound really nice). I'm talking about creating your own personalized routine that will benefit you physically and emotionally, one that simply requires a regular commitment to yourself.

Creating a wellness routine allows you to shift from diet culture and adopt healthy habits that easily fit into your daily lifestyle. What's more, having a routine allows you to focus on health goals by creating structure and organization, which can be particularly beneficial when things seem out of your control, like life during an unprecedented pandemic and simultaneous upheaval as people fight against social injustice.

In fact, predictable routines, or ritualistic behavior "developed as a way to induce calm and manage stress caused by unpredictability and uncontrollability, heightening our belief that we are in control of a situation that is otherwise out of our hands," according to researchers at Tel Aviv University.

"We need an internal structure because our external lives have become totally unstructured — and that triggers anxiety and stress," said Robin Foroutan, a New York City-based integrative medicine dietitian and spokesperson for the Academy of Nutrition and Dietetics.

"In the beginning, we thought this was going to be a little break; a couple of short weeks, and then we'd resume life as we knew it. Now we know that probably is not going to be the case. We don't know how long this will last, but we can find ways to stay steady and structured on the inside amidst the chaos outside."

Engaging in a wellness routine with a focus on good nutrition, exercise, sleep and stress management can boost our health and well-being and strengthen our immunity during a time when we may need it most.

And while social obligations, travel and other commitments typically make it challenging to start new habits, being stuck at home without these distractions provides an opportune time to start creating a wellness routine that is accessible, doesn't require a lot of money and is something that you can count on during this uncertain time — and in the future, too.

How to create a wellness routine

Health experts say it's important to create a manageable routine that you can stick with as part of a lifestyle — not something overly ambitious that you can't sustain. One way to do that is to start small and build upon it, as you feel comfortable.

Here are some tips to get started in creating your personal wellness routine.

Set regular times for sleeping, eating and exercise

"Most people feel better when they are going to bed and waking up at consistent times, eating regular meals and snacks and getting a steady dose of exercise, said Marysa Cardwell, a registered dietitian, nutrition therapist and certified personal trainer based in Salt Lake City, Utah.

For sleep: Everyone's sleep schedule is different, and that's OK, as long as you stick to your natural circadian rhythms, experts say. That means going to sleep when the sun is setting (or a bit later) and waking up when sun is rising (or a little later, according to your individual needs).

Aiming for seven to nine hours of sleep is key, as it helps to "reduce the stress hormone cortisol and your adrenal load," Cardwell said.

Getting adequate sleep also bodes well for engaging in other healthful behaviors — by going to bed at a reasonable hour, you'll be less likely to engage in nighttime eating or mindless eating in front of the TV, and you're more likely to wake up early and start exercise, Cardwell explained.

For eating: Setting regular meal times, and taking a break to eat your food mindfully is key, Cardwell advised, but when you actually eat is up to you. "Some do well on three meals per day with an afternoon snack; others prefer three smaller meals and three snacks."

Regardless of the pattern you choose, aim to eat at least every four hours, which prevents blood sugar from crashing and can lead to overeating. For example, if you're eating three meals and one afternoon snack, you might choose to eat breakfast at 8 a.m., lunch at 12 p.m., a snack at 4 p.m. and dinner at 7 p.m.

Taking a few deep breaths, enjoying the wonderful smells of the food you are about to eat and chewing food really well can all help make mealtime a healthful ritual, Foroutan explained.

Additionally, dinnertime can become a daily social ritual by sharing the meal with family or friends, advised Jen Scheinman, a Denver-based registered dietitian nutritionist and owner of Jen Scheinman Nutrition, a virtual nutrition coaching practice. "Even a Zoom dinner with a friend if you're by yourself can help you feel connected."

For fitness: Pick a time that you're most likely to stick with. That might mean taking a morning walk before your day gets started, or scheduling your favorite fitness class on your calendar so you won't forget.

"I shut my day down with a run or yoga at around 5:30 p.m. That's my last thing for the day. The more you can make it a routine, the less you have to think about it," Scheinman said.

Plan for food, fitness and sleep

Planning what you will eat and how you will exercise means that you are more likely going to do what you intend to do, which will ultimately help you achieve your health goals. For example, planning meals in advance means you'll be less likely to reach for quick sugary snacks when you run out of energy. It also helps to limit shopping trips.

"Not only does planning your meals ahead of time help cut down on the number of times you're going to the grocery store, but it can also help reduce food waste and ensure you have meals that were intentionally picked to fit your nutritional goals," said Denver-based registered dietitian nutritionist Kelli McGrane.

For food: Eating a nutrient-rich breakfast sets the stage for making other healthful choices throughout the day.

Choose protein-rich breakfasts like egg whites, cottage cheese or smoked salmon on a bagel; Greek yogurt, smoothies with low-fat milk, high fiber cereals with milk or peanut butter on whole wheat toast.

Scheinman recommended preparing breakfast foods ahead of time, like making overnight oats with milk. "It makes the breakfast routine less daunting."

For lunch and dinner, Cardwell encouraged a fist-size portion of protein, such as fish, chicken or beans; a fistful of carbohydrates like whole wheat pasta or brown rice; and a half plate of veggies. This will help meet your micronutrient needs, as well as fiber. Use fats sparingly, as a condiment, to make your food taste better, but limit fried foods and saturated fat, Cardwell advised.

For snacks, choose protein and carb combos, like cheese with crackers, sliced fruit with peanut butter, nuts and seeds with dried fruit or Greek yogurt. Pairing protein with carbs "helps keep your blood sugar level stable, and helps you stay fuller longer," Cardwell said.

Scheinman recommended using the weekends for batch cooking, like making chili or soups, which you can freeze to enjoy later in the week. Washing and chopping veggies and fruit during the weekend can also save you time during the week.

For fitness: Pick a fitness activity that inspires you — and is doable. There are a lot of fitness apps offering free trials and online Zoom fitness classes, so you can use this time as an opportunity to try something new. Cardwell recommended aiming for at least 30 minutes per day, if possible.

If you are looking for a simple at-home cardio workout, MaryAnn Browning, founder and CEO of Browningsfitness in New York, recommended jumping jacks, high knees, butt kicks, burpees and switch jumps — during which you'll jump to turn 180 degrees and then back again — for 15 seconds each. Then repeat the circuit five to 10 times, depending on what you can handle.

For at-home fitness essentials, Browning recommended getting a set of yellow, green and red resistance bands, which can be used for back, bicep, triceps, shoulders and leg work. She also recommended looped bands to go around the calves or thighs, which strengthen the glutes and can help prevent knee and back injuries.

If you want to weight train but don't have equipment, anything that will give you muscle tension will be beneficial, such as jugs of water, books or even your children. "I use my kids — I'll do planks and have them sit on me ... or I'll do leg presses while letting them do airplane," Cardwell said.

And don't forget to keep moving throughout your day. Tracking apps like Lose It! are a good way to see how normal daily activities can all count toward our daily fitness goals.

"Dancing with your kids or partner, yard work, house projects, sex and cleaning are all trackable activities. Doing these activities with intention and extra vigor all count towards a healthy lifestyle," said Cardwell, who is also a contributing dietitian for Lose It!

For sleep: Engage in a bedtime routine where you can quiet down and prepare for sleep. "Turn off electronics, including the TV, iPad, and cell phones an hour before bedtime," Scheinman advised. This helps to reduce exposure to blue light, which "the brain perceives as daylight, so your brain is not quite getting the signal that it's nighttime and melatonin is not produced."

Unplugging also prevents you from checking one more email or scrolling through social media while in bed, which can be stimulating and interfere with sleep, Scheinman explained.

Other tips for a successful wellness routine: a morning ritual and self-care

Most experts recommended engaging in a morning ritual that brings you pleasure. "Starting your day with the same routine each morning can bring steadiness and calm to the rest of the day. You are starting from a more grounded and positive place, versus waking up; grabbing the phone and checking the news and getting stressed out," Foroutan said.

"The morning is a nice time to start integrating things you didn't have time for previously — like taking the dog for a longer walk in the morning, making a nice cup of coffee you can sit and enjoy or engaging in a meditation practice," Scheinman added.

"It sets the day off with a healthy intention, with a sense of comfort. ... I know this is what I do," Scheinman said.

Foroutan enjoys waking up and writing down three things she is grateful for. "Starting the day with a thought about gratitude can be really centering. Writing it down does something extra — it solidifies the thought and intention. Not every day is good but there's something good in every day. Even if it's one small thing that gives you a sense of gratitude — that's really grounding and it can help shift your perspective."

Stretching your body after you wake up or doing a sun salutation can help to get your blood flowing and your body moving in the morning.

It's also important to prioritize self-care. "Make stress relievers like enjoyable activities a non-negotiable right now," Cardwell said. That may include knitting, taking an extra-long shower or bath, reading, taking a tea break, enjoying a glass of wine or calling family members. Even better, schedule these stress relievers into your day just like mealtimes and other obligations.

"We're taking stock of what's important ... and [our] health is important. Doing these things now can help you deal with the stress of right now," Cardwell said.

It can also keep you healthy and feeling good well into the future, too. That's a gift from quarantine life if there ever is one.

Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.

HOW TO MAKE HEALTH AND FITNESS A LIFESTYLE

 When you start to view health and fitness as a lifestyle rather than a part-time hobby or 30-day challenge, you develop behaviors that will improve many areas of your life.

Living a healthy lifestyle can inspire creativity and teach you discipline, adaptability, and balance.This will not only leave you looking and feeling better, but you will show up as a better version of yourself for the people in your life that truly matter.

IT’S MORE THAN AESTHETICS

Health and fitness are about more than the way
you look, the food you eat, or the weight you lift at the gym. They’re about:

• the way you feel.
• your quality of life.
• the focus you have at work.
• your ability to move.
• your psychological state.

When you’re truly healthy, you are in a better mood and can physically do more. You can do things like walking your dog, going hiking, or paddleboarding. Not being able to do these things can drastically impact your experiences and limit your quality of life.

SETTING AN EXAMPLE

When you choose to live a healthy lifestyle, you
not only do yourself a favor, but you set an excellent example for all of those
around you. Your friends, family, and children are impacted by the healthy
choices you make and will often feel inspired to make a change in their own
lives. 

The result of this is better relationships, lower
risk of disease, and an overall healthier and happier world. By simply making
healthier choices, you can have a rippling impact on all of those around you.
Be the person to start the change.

You can also set a great example by becoming a Lifestlye Coach through NASM!

YOU LEARN EXACT BEHAVIOR CHANGE

I find that “diets” or “workout challenges” only
last so long. It is unrealistic to be going at 100 MPH all the time. We are all
human. Life happens, stress comes and goes, and schedules can get thrown off.
When we choose to live a healthy lifestyle, we learn to accept these things and
ADAPT.

You learn to enjoy life when you are on vacation
and away from your gym and kitchen because you have developed the habits and
skills to live a healthy lifestyle no matter where you are. By always
practicing moderation and balance, you allow yourself to indulge without going
overboard. If you don't have access to a gym one week, you get in the habit of
traveling with your resistant bands, creating a bodyweight circuit, or using
nearby benches and stairs to get a workout in. You learn to adapt instead of
self-destructing when your routine gets thrown off. 

CONSISTENCY

Sure, people get results with extreme dieting or
partaking in workout challenges. However, the percentage of people who follow
those plans exactly is tiny. These challenges are often completed in a short
period and accompanied by strict guidelines of success and failure, both of
which are not good for your physical or emotional health.

When you set extreme goals, you're more likely to
feel defeated if you "mess up." When the expectations aren't as intense,
you are more likely to stay consistent and enjoy your journey. You don't put
that pressure on yourself to be perfect. If you eat something “bad” or skip a
workout, you wake up the next day and get right back on track because now it’s
just part of your lifestyle. This approach is much more attainable and leads to
more consistency long term.

Here are a few tips to start making health and
fitness a lifestyle today:

1. FIND EXERCISE YOU ENJOY

This is important when it comes to staying consistent with your workouts. If you are continually doing exercises you don't enjoy, and they leave you feeling drained physically and emotionally, it’s only going to last so long. You are better off finding exercises that make you feel good, and you can stick to long term, even if it's not the most intense. Consistent low-intensity exercise will always triumph inconsistent high-intensity exercise. 

2. BE PATIENT WHEN IT COMES TO REACHING YOUR PHYSICAL GOALS

Remember, results take time. Be easy on yourself.
Nothing good comes easy. Learn to fall in love with the process and the person
you become throughout the journey.

3. DON’T GIVE UP THE FOODS YOU LOVE

I'm a firm believer in never giving up the foods
you love. Find a way to make your favorite foods healthier. If pizza is your
favorite food, don't give it up. This will leave you feeling deprived. Get
creative and use clean ingredients to make your healthy version.

4. DON’T COMPETE WITH ANYONE

This is your life and your journey. No two people
are the same, so you should never compare yourself to others. As long as you
wake up every day and try to be better than you were yesterday, you are on the
right track.

5. TRY NEW THINGS

Step out of your comfort zone. Try a new fitness class with a friend and explore different foods. Grocery shopping based on what's in season is an easy way to begin experimenting with different foods and exposing yourself to a wide variety of fruits and vegetables. Stepping out of your comfort zone and switching things up will keep things interesting and help you stay motivated and inspired to make this way of living a permanent lifestyle.

Shin Splints: Why They Happen and How to Avoid Them

 Do your shins ache? It may be shin splints. Here are the symptoms, treatments, and ways to prevent this painful and common injury among runners.

Do you experience pain in your shins when you’re running? How about when you go on long walks? You may have shin splints, a common injury seen in runners and even long-distance walkers. If the pain—which can feel like soreness, a dull ache, or sharp pain—continues even when you’re walking or not moving at all, you may have a more severe case. Here’s what you should know about shin splints, including how to recognize the symptoms, why they occur, how to treat them, and what you need to do to keep this overuse injury at bay.

What are shin splints?

Shin splints are a common injury for runners, both new and seasoned alike. They can also happen to dancers, long-distance walkers, and people who who have flat feet or exercise without proper foot support or in a high-impact way.

Basically shin splints occur because of repetitive activity that affects the muscle and bone tissue, causing inflammation in the lower leg, according to the American Academy of Orthopaedic Surgeons. This causes pain along the border of the tibia, also known as the shinbone. “It’s a tough injury that can sideline runners, or anyone involved in a sport or activity that involves a high degree of running,” explains Blake Dircksen, a physical therapist at Bespoke Treatments in New York City. “It’s painful, stubborn, and debilitating.”

Some other injuries that get lumped into the vague “shin splints” category are compartment syndrome, posterior tibialis tendonitis, flexor hallucis tendonitis, or strains of these muscles, explains Dircksen. “Medial tibial stress syndrome is the more accurate name for the sharp, bony pain felt right on that tibia bone, but it’s more commonly referred to as ‘shin splints,’ he explains. “And if you’ve been running for long enough, you’ll eventually experience it—maybe it’s a rite of passage!”

Signs and symptoms of shin splints

The telltale sign that you’re experiencing shin splints, or medial tibial stress syndrome, is if you experience sharp pain when you press directly on the medial side (closest to the middle of the body) of the tibia (shin) bone. “While you’re running, symptoms can vary, but generally it will hurt at the beginning of the run, maybe reduce in severity in the middle, and then be painful again at the end of the run,” says Dircksen. “Single-leg hopping on the affected side is usually painful, too.” If it’s bad enough, shin splits can even cause pain when you’re walking or not moving at all.

Dircksen explains that the pain symptoms due to shin splints exist on a continuum. “On one end of the spectrum, you can have inflammation of the tibia, or shin bone, and on the other end you have a full-blown fracture,” he says.

If you’re experiencing any of these symptoms, especially the more painful latter ones, you should consult with a doctor or physical therapist.

Causes of shin splints

There can be many factors that cause shin splints, but some of the biggest drivers are the following:

Improper training

If you’re training too often, with too much intensity, and too much volume, or your exercise increase is happening too quickly or without an adequate amount of recovery time, it can cause shin splints. “The bone tissue of the tibia is a dynamic, living tissue just like your muscle or tendon, that is capable of breaking down and building up or getting stronger,” explains Dircksen. “If your training involves too much volume or intensity over a short window of time, you’re at a higher risk of exceeding the bone’s capacity for tolerating that workload. Over time, and without adequate recovery, this imbalance of breakdown versus build up can lead to inflammation and swelling of the periosteum, or the outer layer of the bone, which tends to correlate with the experience of shin pain.”

Inadequate sleep

As you probably know, sleep is important for many reasons including the fact that when we sleep, our bodies repair and heal. The National Sleep Foundation recommends that adults get between seven and nine hours of sleep. But active individuals may need even more. “Without adequate rest, the body isn’t able to get into those deep, restorative sleep cycles, which impairs the body’s repair process,” explains Dircksen. (Not getting good zzz’s? Here are some tips from sleep doctors for better sleep.)

Training age

If you’re newer to the sport of running or sports that involve running in general, you’re more likely to be at risk for shin splints, explains Dircksen. People who participate in ball sports in childhood or adolescence are less likely to experience stress fractures later in life than those who do not, according to a 2015 study in PM&R, the official scientific journal of the American Academy of Physical Medicine and Rehabilitation. “Those that grew up playing a variety of sports, in addition to running, have likely developed favorable bone architecture and motor skills that are protective to shin splints,” says Dircksen.

A higher body mass index

A higher body mass index (BMI), which is a measure of weight in kilograms divided by height in meters squared, is linked to a greater risk of shin splints in active people, according to a 2016 study in the Journal of Athletic Training,

Diagnosing shin splints

Because the diagnosis of shin splints is largely based on a person’s history of pain, and acute pain when you put pressure on the medial side of your tibial bone, you can usually figure out if you have shin splints on your own. However, you should still see a healthcare professional if the pain persists or if you’re experiencing the same pain when you’re at rest.

“It’s important to get this diagnosis right, because this isn’t the sort of injury you want to train through, or else you’ll trend down that continuum towards more severe bony injury,” explains Dircksen. “With some injuries, working through pain is OK. With a bony stress injury like shin splints, there’s less room for negotiation, so a proper diagnosis is important.”

How to treat shin splints

The good news? You can treat shin splints on your own if you know what to do. Unfortunately, there isn’t one specific fix for the injury. But certain things like icing, stretching, and foam rolling may help with day-to-day symptoms, says Dircksen. “Chances are good though that the injury needs to be treated from a comprehensive view, with all training variables considered, and the running program must be modified,” he says. Here are some ways to treat shin splints:

Rest

“I don’t like to use the word rest, because it implies that the athlete is not doing any work, so let’s call it relative rest,” says Dircksen. “During a period of relative rest, the athlete may stop running, but they’re still working on other exercise strategies to maintain fitness. The goal of relative rest is to offload the injured area, in this case, the tibia, while building strength facilitating the repair process.”

One thing you don’t want to do? Take a period of complete rest, warns Dircksen. “Complete rest may help with symptoms in the short term, but when it comes time to start training again, the tissue is in a deconditioned state,” he says. “The deconditioned state makes the athlete more susceptible to further injury, and the pain cycle continues. ”

Modify training variables

“If you’re a runner, you know the terms ‘miles per week,’ ‘long run,’ ‘threshold run,’ ‘intervals,’ and so on,” says Dircksen. “We’ll need to look at bringing the overall workload down to calm down the irritation, while at the same time building up the tissues around the tibia.” Depending on the severity, cross training on the elliptical or bike, and even some days off, may be a necessary step, he suggests.

Strength and conditioning

Remember, every person is unique, which makes it tough to get an exact prescription for the cure—but you can’t go wrong getting stronger, says Dircksen.

“By strength training the calf complex and muscles of the lower extremity, you’re increasing the work capacity that those tissues are able to handle,” he explains. “When you get back to running, your workload tolerance will be higher, making you more resilient against injury.”

Mobility

Soft tissue mobility—including modalities like foam rolling, stretching, icing, and massage—can be helpful in creating a temporary change in muscle length, which will affect the ankle joint’s overall range of motion, explains Dircksen. “We also need to consider the mobility of the joint itself. Making sure that the bones of the ankle joint are moving, sliding, and gliding properly ensures a healthy range of motion,” he says. “A healthy joint is important in distributing the forces over the full joint range of motion like intended, rather than overusing a narrow range.”

How to know when shin splints have healed

Unlike some other injuries, when it comes to shin splints, once your symptoms have disappeared, your injury is likely gone. Being able to hop on one leg without pain is a good sign, too, explains Dircksen. “Going for a run and having no pain is a better sign,” he says. “And of course, don’t jump right back into training! You’ll need a calculated progressive approach so the injury doesn’t return.”

Preventing shin splints

Speaking of returning, here are some things Dircksen recommends to prevent this painful injury from coming back (or happening in the first place).

• Progress your training appropriately. Don’t do too much volume or intensity over too short of a window of time.
• Listen to your body. Fitness is built over time, not all at once. Stack a bunch of positive runs on top of each other.
• Eat appropriate food. Fueling your body for success will allow you to maintain your training.
• Sleep well. Allow yourself enough time to repair while you sleep.
• Do exercises other than running. Workout classes, cycling, cross training, and other sports offer a different challenge to the legs and help stave off overuse injury.
• Be as strong as possible. Strength training protects against overuse injury and improves performance.

If you’re a runner that’s battling shin splints and you want to keep running, Dircksen urges that you find a physical therapist who understands how to manage the injury effectively. “A restructuring of the athlete’s training schedule and loading program needs to be implemented as soon as possible to minimize time away from training and maintain consistency.”

14 Benefits of Walking for Just 15 Minutes

 Walking is great for weight loss, but the benefits go far beyond—from higher energy and better mood to stress relief, creativity boost, and more.

Walking benefit: Happiness

Whether you’re just having a down day or a down life, taking a walk can lift your mood—especially when you go outdoors, according to a study published in the American Journal of Preventive Medicine. The study participants who averaged 150 minutes of moderate exercise (golf, tennis, aerobics classes, swimming, or line-dancing) or 200 minutes of walking every week reported higher energy levels, better emotional health, and a more robust social life when researchers followed up after three years. Find out exactly how long you should walk if you want a mood boost.

Walking benefit: Off-the-charts creativity

Stumped for an idea? Take a quick stroll around the block. Whether you need a solution to a problem at work or you’re looking for inspiration for your novel, walking is a good exercise to get your creative juices flowing in all areas. One Stanford University study found that walking can boost creative output by 60 percent. The same results were found for both indoor and outdoor workouts, and the creative boost lasted after the walk itself.

Walking benefit: Fewer asthma flares

You don’t need to avoid exercise if you have experienced exercise-induced asthma. You just need to find the right exercise in the right conditions. The American College of Allergy, Asthma and Immunology says walking, along with swimming, golfing and leisure biking, is less likely to irritate your airways. More generally, look for activities you can do in warm weather and which don’t require significant endurance. Learn the speed you should walk to breathe in less pollution.

Walking benefit: Metabolism to the max

Metabolic syndrome—the evil trifecta of increased blood pressure/cholesterol, high blood sugar, and fat around your waist—is one of the worst side effects of our sedentary lifestyle. It signals diabetes, heart disease, and even early death. But we have an old-fashioned cure to this modern-day disease: exercise. One study published in the Nigerian Medical Journal found that the likelihood of developing metabolic syndrome decreased by 29 percent simply by walking over an hour a day. Here are 16 more ways to channel the benefits of walking into weight-loss.

Walking benefit: Extra. Years.

Want to live longer? Walk. But speed things up to get the longevity benefit. According to the Mayo Clinic, research has shown that brisk walking can increase your lifespan, more so than those who had a slower pace. Just make sure you’re not making any of these common walking mistakes so you can keep putting your best foot forward.

Walking benefit: Cash in the bank

Fitness can be pricey! Money for a gym membership, home exercise equipment, workout clothes, and shoes adds up fast. But it doesn’t have to. Walking requires absolutely nothing—even shoes are optional!—but still provides great health benefits. And not only does it save you money on things, it also saves you money in healthcare. According to a study in the Journal of the American Heart Association, those who exercised regularly saved mega dollars when it came to healthcare costs compared to those who didn’t meet the minimum weekly exercise requirements (30 minutes or more of moderate-intensity aerobic activity five days a week, or at least 25 minutes of vigorous aerobic activity three days a week).

Walking benefit: Zzzzzzzzzz….

Getting a solid eight hours snoozing in the sack is one of the most important things you can do for your health. But sometimes that’s easier said than done. Thankfully a brisk walk may be all you need. According to the Sleep Foundation, researchers have found that people who exercised regularly, including walking, fell asleep more quickly, slept longer, and had better quality sleep than those who did vigorous exercise or lifted weights.

Walking benefit: Keep calm and carry on

Raise your hand if you’re stressed out. OK, OK, put both your hands back down. Most of us swim in a pool of stress every day and that takes a serious toll on our mental and physical health.  But science says walking is one of the fastest, most effective ways to calm down. According to the Anxiety and Depression Association of America, a simple 10-minute walk may be as effective as a 45-minute workout in terms of reducing anxiety and depression. Moving clears cortisol, the “stress hormone”, out of your system and also helps stop the never-ending stream of worries going through your mind. Here are tricks for getting the most happiness out of your walk.

Walking benefit: Banish brain drain

It’s official: Walking is also good for your brain. Researchers at New Mexico Highlands University (NMHU) discovered that when you walk, your foot’s impact on the ground sends pressure waves through the arteries that increase blood flow to the brain. Even better, walking protects your brain by lessening your risk of getting cognitive illnesses like Alzheimer’s disease and other types of dementia. 

Walking benefit: Drug-free painkiller

Chronic pain has been called a silent epidemic, with an estimated 100 million Americans currently living with it. And if you’re one of those people battling daily pain the last thing you probably want to do is get up and go for a walk. But a study published in the Annals of Rehabilitative Medicine found that a regular walking routine diminished chronic lower back pain in study participants. Walking may not be able to cure chronic pain, but it can help you deal with it better.

Walking benefit: Beefed-up bones

Bone density may not be one of the most exciting health benefits of walking, but it’s an important one. People with stronger bones avoid osteoporosis and all the problems that come with it like fractures, disability, and spine shrinkage (seriously, you can get shorter). And the best way to get strong, healthy bones is by doing weight-bearing exercises like running, dancing and, yes, walking, says the American Bone Health Association. Researchers found that walking programs that lasted more than six months were associated with “significant and positive effects” in bone density of the hip bone.

Walking benefit: X-Ray vision

OK, so maybe you won’t have the ability to see through walls but you can protect your vision as you age by taking a daily walk, according to a study published in The Journal of Neuroscience. Researchers found that people who did regular aerobic activity had healthier eyeballs and were less likely to suffer from problems like retinal degeneration and age-related vision loss. So even if you aren’t Superman, you’ll still have super sight.

Walking benefit: Quality time with loved ones

Taking a walk alone can be great for clearing your head or blowing off some steam but walking can also provide a great opportunity to bond with friends and family—far away from electronics and other distractions at home. Even better, you set a powerful example because when they see you reaping the benefits of walking, they’ll be encouraged to walk more, too.  Try these walking workouts that will keep your walking group interesting.

Walking benefit: Free miracle drug

Exercise in general, and walking in particular, has been referred to as a “miracle drug” for its ability to lower risk for chronic diseases such as heart disease, stroke, Type 2 diabetes, and some cancers. Let’s be honest, there doesn’t seem to be a single health condition that it can’t help in some way. And unlike real drugs, walking has no side effects, is easily accessible, affordable, effective, and best of all you don’t need a prescription!

This Extra-Special Golden Milk Recipe Instantly Warms You From the Inside Out

I don't know about you, but I find that there's something special about sipping a hot cup of tea at night. After a long day of work, it helps me decompress and unwind. Suddenly, I find myself grounded. I've sipped plenty of different types of tea over the years, but golden milk is in a category all its own. Well+Good council member Latham Thomas's favorite golden milk recipe is a lightly spiced elixir that's loaded with anti-inflammatory spices sure to bolster your immune system and keep stress at bay.

"Tea is an entry point for mindfulness. When tea is served hot, in an open ceramic cup, we have no choice but to move slowly, patiently—and to be present," says Thomas, founder of Mama Glow. "One of the ways to further support your immune system is to imbibe herbal tonics daily."

What makes golden milk extra special is that it's packed with anti-inflammatory properties and antioxidants, all thanks to turmeric. Grown in India, Central America, and other parts of Asia, "turmeric is a spice made from the root of the turmeric plant, which is related to ginger," says Tracy Lockwood Beckerman, RD. Turmeric has been linked to many health benefits, including inflammation reduction, anxiety management, and settling stomach upset. "It can even help relieve soreness after a hard workout," 

The best golden milk recipe

Ingredients

• 1 cup unsweetened non-dairy milk, preferably coconut milk or almond milk
• 1 cup water
• 1 (3-inch) cinnamon stick
• 1 (1-inch) piece turmeric, unpeeled, thinly sliced, or 1/2 tsp dried turmeric
• 1 tsp tulsi (optional)
• 1 (1/2-inch) piece ginger, unpeeled, thinly sliced
• 1 Tbsp maple syrup
• 1 Tbsp virgin cold-pressed coconut oil
• 1/4 tsp whole black peppercorns

Ground cinnamon (for serving)

1. Whisk the non-dairy milk, cinnamon stick, turmeric, ginger, maple syrup, coconut oil, peppercorns, and 1 cup water in a small saucepan; bring to a low boil.

2. Reduce heat and simmer until flavors have blended, about 10 minutes.

3. Strain through a fine-mesh sieve into mugs and top with a dash of cinnamon.

Golden milk can be made 5 days ahead and stored in an airtight container in the fridge. Warm before serving. Sit still with your cup and sip your golden milk. Focus on being present to the experience you are having, savoring the layers of flavor.

The benefits of turmeric:

Any good golden milk recipe owes some of its warmness to ginger. Like turmeric, ginger has anti-inflammatory properties and can help decrease inflammation and swelling. "Ginger has been used as a traditional remedy for thousands of years to help with digestion, nausea, and help fight flus and colds. It's been known for its healing and medicinal properties for over 5,000 years," says Beckerman. The root's carminative effect can even help with nausea and prevent gas build-up. This is why we love ginger.

The benefits of ginger:

Lastly, the recipe's hint of sweetness is all thanks to cinnamon, which also comes with its own impressive record of benefits. For starters, it's a great circulation booster and can aid digestion. And a little goes a long way, according to herbalist and holistic health practitioner Rachelle Robinett. "A couple of teaspoons of cinnamon can reduce blood sugar by 20 to 30 percent," she says.

The benefits of cinnamon:

If you have a Mason jar or bottle handy, you can start overnight infusions so that they'll be ready for you to consume by morning. "Take a light handful of herbs, handle them in your hand, and smell them. Place them inside the Mason jar, pour hot water over them, seal, and let stand overnight," says Thomas. "By morning, you have a tasty and nutritive tonic."

Side Effects of Drinking Too Much Milk, According to Science

                         

If you look at milk's nutritional profile, there's no denying that it's a well-balanced, healthy drink. Milk (that is both vitamin A and D fortified) makes a significant contribution to the U.S. population's protein and micronutrient intakes, including 7% daily value (DV) magnesium, 10% DV of potassium and zinc, 15% DV of vitamin D and phosphorus, 20% DV of calcium and vitamin A, 40% DV riboflavin, and 50% DV vitamin B12 per one-cup serving. Most notably, three of these nutrients are considered to be shortfall nutrients: nutrients that are under-consumed relative to the estimated average requirement.

While milk is an excellent source of many nutrients, it does come with some drawbacks if you consume the animal protein in higher-than-recommended amounts, which is about 3 servings per day.

1. You may experience serious digestive issues.
A staggering 65% of adults have a lactose intolerance, according to the National Institutes of Health (NIH). While we all love our ice cream, cheese, and milk, do we really want to eat and drink these dairy beverages in the face of our body actively warning us not to?
Lactose intolerance happens when the body produces less lactase as we age; lactase is the enzyme that breaks down lactose. If individuals with lactose intolerance consume lactose-containing dairy products, they may experience abdominal pain, bloating, flatulence, nausea, and diarrhea beginning 30 minutes to 2 hours later, according to the NIH.

2. You may burden your heart.

According to a BMJ study, drinking too much milk was linked to an increased risk of cardiovascular disease (CVD) and cancer in women. Specifically, the researchers found that women who drank three glasses of milk or more every day had a nearly doubled risk of death and cardiovascular disease, compared to women who drank less than one glass per day. Additionally, a study published in The Journal of Nutrition found that eating dairy foods increased levels of a compound that's inversely associated with survival of CVD.

3. You may shorten your lifespan.

In the same BMJ study, drinking too much milk was also related to an increased risk of death and in men and women. Women who consumed three or more glasses of milk per day doubled their risk of death compared to women who drank less than one glass per day. Men increased their risk of early death by about 10 percent when they drank three or more glasses of milk daily. 

4. You'll support muscle growth.

Protein helps promote satiety in addition to helping maintain lean muscle mass, and milk has 8 grams of protein per serving. According to a Medicine & Science in Sports & Exercise study, when volunteers drank 1.5 cups of whole milk after leg exercises, their bodies were better able to uptake two amino acids—phenylalanine and threonine—which were representative of net muscle protein synthesis.5. You'll support bone health.

One glass of milk contains 20% DV of highly bioactive calcium, a mineral essential for bone growth and health. By bioactive, we mean that your body can absorb more of the calcium in milk by volume than it can with other sources of calcium. Studies show that calcium-rich dairy milk, which is also high in other minerals (phosphorus, vitamins, iodine, proteins, and potassium) is beneficial for skeleton growth and bone strength. One review published in Aging Clinical and Experimental Research noted that while some studies have shown an increased risk of hip fractures in subjects drinking higher quantities of milk, experts believe there are no proven effects of milk consumption on the risk of hip fractures and that these results were due to methodological issues and recall bias.