Stress… an annoying word and annoying feelings – hence needed to be appropriately managed before it progresses to something we don’t want, or worse, something unmanageable.
INTRO TO STRESS MANAGEMENT: STICKING TO THE WAY WE FUNCTION
Stress management today is still about sticking to the way we functioned 200,000 years ago in Savannah.
We have survival instincts and we either fight, freeze, or flight. The only difference is the changing scenarios and situations we need to face.
BUT THAT’S WHERE OUR BASIC BIOLOGY IS WIRED
Like 200,000 years ago, we need to know the HOWs in order to survive – just like how we need to learn everything else.
So how did our ancestors survive? By using the basic survival instincts of fight, flight, or freeze, right?
The only problem is…
Is it still applicable in today’s modern world?
Can you punch your boss when he’s stressing you out with the things he/she wants you to do? Can you just run away from all your work deadlines? Or can you just freeze and not do anything at all when given a task to accomplish?
Instead, we need work to survive in our daily lives. Again, WE NEED WORK. And doing the flight, freeze, or fight tactic WOULD all make us LOSE WORK.
So, what do we do?
WE GET THE PRINCIPLES AND REAPPLY
We get the principles and the foundation of our basic biology, and then we reapply it to the appropriate scenarios.
But how do we even do that?
That’s where THE 5 ACTIONABLE STEPS TO MANAGING STRESS COME:
1. UNDERSTANDING STRESS SOURCES
The first step is understanding where your stress comes from. What causes it? What are your triggers? What is stress and when does it spike?
This is a necessary first step because without understanding something, we will fail to evaluate and see the options we have in fixing it.
Our ancestors during the Savannah understood that they are always fighting for survival. They understood that the cause of their stress and the triggers are rooted in the fear of not surviving such as getting eaten by the animals. Once they understood what situation they were in, they saw their survival options.
2. MINDSET
We have to embrace the fact, that stress work is also about mindset, and that everything else can also be about mindset.
Why? Because when you practice training your mindset, your thoughts eventually invade your subconscious, and your subconscious makes us act based on your subconsciousness’ deepest desires.
Let’s reapply in Savannah. Our ancestors knew they wanted to survive, no matter what. They could be tired physically or mentally, but deep inside, they know THEY WANT to survive. So in that desire to survive, their bodies act that way in times of danger.
3. MOVING AROUND
Moving around is vital as it helps in giving you energy and it also helps in your thinking and processing.
We have a connection between our muscles and brain cells, that when we move our muscles, so do our brain cells – helping us be able to think clearer.
Wonder why our ancestors run and choose flight even when they can fight, then suddenly do some sure-win survival movements after running? Because when they choose flight, they don’t just run away to survive – they also buy themselves time. Time to think of a way to defeat their opponent, time to make a great escape, or time to just figure out a way to survive at that specific moment.
4. Healthy Sleeping & Eating Habits
This is a no-brainer. We get grumpy when we do not get enough sleep, just as how we get grumpy when we are hungry.
Our ancestors still sleep and eat in the Savannah, but if they get good and healthy amounts of it is the question… it’s possible but depends on whether they have #5 below.
5. Support System
We often forget or fail to realize the importance of having a strong support system. I’m sure you’re familiar with the famous saying: “No man is an Island”.
Why? Life can be lonely, and sometimes we make decisions based on emotions – but having a strong support system helps us be better than that.
It’s great to get different insights, and the support is healthy (just make sure to find ones you can trust, this is crucial).
But how is the support system beneficial in Savannah?
As mentioned, they were in survival mode. Without a support system, they’re just easy targets for the animals. At the same time, without this, they will fail to get healthy amounts of sleep because they have no one to be on the lookout for while they sleep, plus hunting food would be harder as opposed to when they’re in a group.
SAME BASE SYSTEM, DIFFERENT SCENARIOS
You see how we’re wired, and how we have the same base system but just needs to be applied in different scenarios?
That’s how we can successfully deal with and manage our stress levels. We are naturally wired to those, we just have to be creative in order to make it applicable in our today’s world.
REMEMBER WHERE IT ALL STARTS
Always remember that you have to understand where it all starts – without these, your options will not be accurate or effective.
Remember, same principles… but different applications.
GET HELP IF YOU NEED
If it feels hard to decide what you want to do on your own – get a mentor. Reach out if you need help. It is always important and there will always be things that you can support.
Check HERE to see if you feel like we’re a good fit.
On top of being a speaker, mentor, and stress strategist, I am a Medical Doctor who works in healthcare every now and then. And that includes having a very extraordinary day at work which reminded me that stress indeed, is a lifelong story.
HOW IS STRESS A LIFELONG STORY?
BECAUSE HEY, LIFE HAPPENS…
So I was in primary care in a small station that is almost in the middle of nowhere – with 2 doctors in an ordinary day – and one of them was on vacation so I got called in.
I’m familiar with the place as I’ve been there already many times before.
So I thought, yeah, no problem.
BUT THEN UNEXPECTED THINGS HAPPEN.
Yes, oh how we hate them – when a few unexpected things come out of the ordinary – it just triggers our stressors to rise. Right?
For me, it was that day that I needed to be the replacement doctor for the one on vacation. Because out of all days, systems could mess up the work, it chose that day.
“We cannot get into the computers”.
I WAS WORRIED.
I felt some stress coming. How could I not? We were totally dependent on computers! Patient records, prescriptions, ordering of tests…
That’s basically how we operate.
STRESS CAME IN, HIGH.
Stress came in very quickly because patients also started coming in. Patients who booked but you don’t have their names, records, or anything.
Imagine the stress, delay, and everything. What do we do?
THANKFULLY, ONE WORKED.
We saw one who got into her computer. It was lagging, and couldn’t do prints at all – nothing extra, but at least we could read?!
So we took photos. Copies for us to use as a list of who was booked at what time, but that’s it – no records, only the booked names.
STILL ANOTHER PROBLEM, BUT ONE STEP AT A TIME
Still stressful because we only have the names, but still don’t have anything other than that.
The patients had no clue. They came in and needed help, but we don’t have their history at hand.
WE JUST CAME UP FRONT AND WERE HONEST ABOUT IT.
“So our main system’s not working at the moment so we do not have access to your history. Do you remember what you’ve done before or the medications you’ve been given, or are still taking at the moment?”
WE WROTE EVERYTHING DOWN.
We just had to scribble down everything because we couldn’t record them where we usually do – and it was all integrated in the system we use for main records but then we gotta do what we do and work on what we only had.
IT’S A BIG ISSUE
Apparently, we weren’t the only healthcare who experienced it. It was everywhere in that area, and entirely out of the tiny healthcare’s control.
All we could do was wait for the bigger ones to fix the systems we all use.
THERE WERE EMERGENCIES
I had a full schedule of patients and 2 that came as emergencies. I had to handwrite the
preferred referral paper, which was supposed to be just sent in the integrated system we all had.
ONE OF THE MOST STRESSFUL HEALTHCARE EXPERIENCE
Admittedly, this was one of the more stressful days I had in health care in many years.
No kidding, we get a handful of patients every day, and the system makes everything easier, faster, and smoother – basically a more efficient workflow for the Doctors and the patients.
But with that unexpected system-wide breakdown, we all had to keep up with the many things we needed to do and patients just kept on coming in like usual, but because of the unexpected hiccup, we all were much slower than usual.
So the patients were piling up and all.
It was really really stressful, as there were some prescriptions we really needed to give but couldn’t because some patients couldn’t remember their history, and we don’t have access to the record.
So they have to come back, but who knows when the issue’s gonna get fixed? The patients needed help.
WE WERE ON THE EDGE.
We were all on the edge all the time, and it was barely lunch break but I felt as if my brain almost stopped working – and I still had the whole day to survive.
BUT THE COMMUNITY HELPED.
We all came to lunch, sat down, and looked at each other, knowing it was all absolutely crazy, but we all ended up just sitting there – LAUGHING.
And it was such a relief.
LAUGHTER, INDEED IS THE BEST MEDICINE.
Sounds cliche, but always works especially on days that you really couldn’t do anything about, and would just waste energy for something out of your hands.
It helps when a community is with you – easier to get reminded.
WE JUST HAVE TO WORK ON WHAT WE HAVE.
In the end, since it was totally out of our control, we went on with our days waiting for the system to get fixed, and while at it just worked on what we had.
RELAX, RESET, RECHARGE
After a long stressful, tiring day…
I would still like to remind you not to forget to squeeze in even a little time for relaxation – so you could reset and be recharged to face another day.
Whether that’s listening to your favorite music, singing, pampering, or just doing nothing – find the time to relax.
Or if reading helps you calm down, might as well read an e-book that teaches you strategies for calm as well
I’m sure you’ve already heard somewhere about the UNDP, or the United Nations Development Program and their global goals for a better world.
Amazing drive, passion, and purpose. Right?
“We start together. We finish together. No one left behind.” – Anonymous
THE UNDP
UNDP works in about 170 countries and territories, helping to eradicate poverty, reduce inequalities and exclusion, and build resilience so countries can sustain progress. They play a critical role in helping countries achieve the Sustainable Development Goals.
UNDP’s 17 Global Goals
UNDP has 17 global goals to be exact. They are:
No Poverty
No Hunger
Global Health & Well-being
Quality Education
Gender Equality
Clean Water & Sanitation
Affordable and Clean Energy
Decent Work and Economic Growth
Industry, Innovation, and Infrastructures
Reduced Inequalities
Sustainable Cities & Communities
Responsible Consumption and Production
Climate Action
Life Below Water
Life on Land
Peace, Justice, and Strong Institutions
Partnerships for Goals
BIG GOALS, BIG NUMBERS, BIG ACTIONS
Based on their 17 global goals, it cannot be achieved by a single person and requires participation and cooperation from the majority. Big goals require big numbers and big actions.
In order to achieve its mandate, the UNDP relies entirely on voluntary contributions from the Member States including multilateral organizations, private sectors, and other sources as well in the form of unrestricted regular resources as the core.
REACH THE GOALS BY 2030
The UNDP plans to reach these goals by 2030, and that is their plan of action for us people, the planet, and prosperity.
And it is no secret that these goals are big and very challenging. Just eradicating poverty alone is already one of the greatest global challenges, yet an indispensable requirement for sustainable development.
REQUIRES HELP FROM EVERYBODY
Eradicating poverty is such a huge plan it needs everybody’s commitment, cooperation, and patience before we can achieve progress — and despite all those efforts, it just still wouldn’t be enough.
THE GOALS ARE OVERWHELMING, But SMALL ACTIONS CONTRIBUTE TO BIGGER GOALS
The goals are admittedly overwhelming, and might even sound unrealistic for some, or the majority of us.
Yet that doesn’t mean we cannot do anything about it — as even tiny acts lead to tiny changes, that eventually get big!
Honestly, I’ve been aware of these goals for a long already and I’ve seen the brochures and all, but didn’t really understand how these things affect me or involve me.
And the reason I never understood that before, is because I see that the goals are very big: “0 poverty, 0 hunger”, so I was like…
“How could I even help with those things? I’m just a regular person from Sweden who cannot do anything to eradicate world poverty and hunger since those goals are too big for me.”
And that made me skeptical.
BUT THEY’RE WORTH THE TRY.
I joined the course today to knowing more and find ways to implement things that help achieve these goals, because even if I thought I couldn’t do anything — the goals are worth a try.
Now that I am learning different ways to help achieve these big goals, I also figured out ways how I can use my business to help. It’s just a matter of trying and finding what works.
I CANNOT FEED THE WORLD
No, I cannot feed the world but that doesn’t mean I cannot take tiny steps contributing to bigger actions.
BUT HAVING A BUSINESS HELPS
If you are a business owner, it is great to use your business as a way to contribute to these big goals.
A SECRET?
A sustainable business lasts longer.
Let me share with you the areas in my business that I can use, and feel free to draw ideas from them on how you can use your business too!
Good Health & Well-being: I work as a Doctor, and my business is focusing on stress management, helping people be healthy BOTH physically, mentally, and emotionally.
Quality Education: Education doesn’t end in school, as education is a lifelong process and regardless of our age, we still learn in our everyday lives. In my business, what I teach people is priceless. It’s how you can take care of yourself and others — and judging from recent statistics on mental health, this sounds easier than it actually is.
Decent Work, Economic Growth: My business is stress management. My target is business leaders and anybody in a leadership position because I’ve always believed in the power of outstanding leadership. With great leaders, come great workers, and so does a great place to work in — with a healthy work environment.
Responsible Consumption & Production: I care for my resources, both in my business and private life. I also find businesses that care for our planet’s resources, so I buy trees from Kenya in the business called Better Globe — as buying a tree means having a tree planted, which also provides jobs and education to the people there.
Climate change: As I have mentioned, I buy trees in Kenya monthly, which is very important for their area as it is semi-deserted. The trees grow profit over time, but they aren’t massive since they are trees, so it was really more of being able to do something good and reap the rewards that come with it. A win-win for everybody, plus the planet we live in.
LOOK AT THE BIGGER PICTURE
I was so glad after realizing that I am also able to contribute to achieving a few of the 17 Global Goals, and though I wasn’t sold at first that I cannot do anything about it, I’ve actually been contributing for a long already — in my own little ways!
So don’t fret when you think you can’t do anything about something, and just look at the bigger picture because like me…
You might not know but maybe the answers are already in front of you.
And with all these, I came up with my personal slogan for my business…
“Dr. Annika: Making the Business World Stay Calm and Sustainable, One Boss At a Time”
Depression… While more people are getting aware of it, it is still a controversial topic to some. You’ll hear people – the majority of people, quickly jumping into recommending pills or antidepressants quickly – despite being “not” too knowledgeable about depression itself (signs, symptoms, diagnosis, etc.)
PILLS TREATMENT
Over the last decades, the treatment rate with pills for depression has increased for many good reasons – but also, a bit for bad.
When today’s antidepressants hit the market, it was a revolution compared to the old pill available.
The old ones had massive side effects. You were kind of sent into a zero land where all emotions were gone – you became like a ghost, and they were heart toxic – meaning it was easy to intoxicate yourself with the end result of death.
I KNOW THIS, MEDICALLY, AND FROM EXPERIENCE…
I know from personal experience that my brother repeatedly was taken to heart intensive care.
TODAY’S ANTIDEPRESSANTS
The new version of antidepressants, however, did not have those tough side effects. They are not toxic, so it is hard to kill yourself with them and that is a plus in depression treatment!
SIDE EFFECTS OF TODAY’S PILLS
Some people feel like they get into a bubble eating them, while some have a negative effect on your libido, and they usually take a couple of weeks before they start to make a difference.
Many patients have great help from them – the deeper the depression was to start with, the better the effect. Still, they aren’t for everyone and there is no way other than to test them out to see whom they do work for.
A TREATMENT THAT OUTCLASSES THE PILLS.
Yes, with today’s knowledge, there is one treatment that far out outclasses the pills!
Physical activity has come up as the #1 best medicine for depression – all mild depression but also for moderate depression.
But you’d notice that it is not often used as a treatment in traditional medicine. I wonder why…
WHAT DEPRESSION IS
Depression is often a result of stress and anxiety. We have used daily walks as a treatment for stress for a long time – so this is just the far end of stress treatment.
The effect was good both for healthy individuals and for people diagnosed with disorders that can cause anxiety or lead to depression.
THE EFFECTS OF PHYSICAL ACTIVITY
Physical activity releases dopamine, noradrenaline, and serotonin which all are feel-good hormones.
It is a superpower for turning us into a good mood!
The side effects of physical activity are also mostly good effects on other processes in our bodies, like weight, energy levels, blood pressure, cholesterol levels, muscle- and joint pain, and much more.
But despite all these facts…
Physical activity has not been the first choice of treatment in health care.
I think that is a pity because of all the good we know AND it is for free, you can do it anytime it suits you.
You can also take power walks with your friends and make it a win-win with a good conversation together. Also Yoga, Pilates, and alike have the same effects!
I AM NOT SAYING PILLS ARE USELESS They absolutely are useful and helpful, especially in cases of severe depression. If possible, combine pills and physical activity together for increased effect.
DIFFERENCE BETWEEN STRESS, ANXIETY, AND DEPRESSION
Stress is our emotional and physical response to stressors like unexpected changes or events, and other situations. It raises our blood pressure and heart rate as our body feels the emotional strain and pressure. It’s a reaction to a current trigger.
Anxiety, on the other hand, is when we feel uneasy due to constant worries, especially about the things that have not happened yet – which may or may not happen at all. It is how we dread certain events from happening (or not happening) and may have similar symptoms to stress, but due to different causes.
Stress and Anxiety when both left untreated… may lead to depression, which then constantly affects your mood negatively.
IN ADDITION TO PHYSICAL ACTIVITY…
Physical activity is just one of the many options available as a natural treatment for stress, anxiety, and depression.
Other things that you can practice include being mindful, getting a good amount of sleep, establishing healthy habits, healthy lifestyle, and healthy food choices.
Combining them all together will help you not fall to the growing number of people experiencing depression.
And in case you get lazy…
It’s normal – as not everybody has the energy to move around their bodies – but it is necessary not just for mental health, but also for your health in general.
MAKE IT FUN
It doesn’t have to be exhilarating, as you can choose activities you know you will enjoy. Ride a bike, or learn a new sport – whatever suits you – just remember to always make it fun for it to be enjoyable, and so that you won’t dread doing it and instead LOOK FORWARD to doing it! 🙂
Do you feel like you’re often tired? Did you know that there’s a connection between tiredness and our mitochondria, as these are the membrane-bound cell organelles that generate or produce our energy?
Now you might be asking, how do we get our mitochondria to generate MORE ENERGY so we feel LESS TIRED?
Great question, as there might just be a recipe on how to get that needed energy boost.
RECIPE FOR GETTING MORE ENERGY
If you feel like you get tired easier than others (e.g. always falling asleep earlier despite doing less work, or not finding the energy to do more because of tiredness), then you might want to consider taking a look at your inner power station – your mitochondria.
HOW IT LOOKS LIKE
The tiredness would sometimes be so bad that it is restricting the patient in their everyday life… holding them back from the life they would like to live.
TIREDNESS HAS DIFFERENT CAUSES
There might be many different reasons for your tiredness – and some are easier to cure than others.
But everyone can do things to make them feel better.
In my work in health care, I see many patients searching for help for their tiredness. Very often that is a sign of something else, as tiredness is not an illness in itself, but a symptom, or a signal that there is an imbalance with something.
Still, another common explanation for energy loss is a hectic life at both work and at home often leading to an unhealthy lifestyle – you end up in a negative circle.
INACTIVITY & POOR DIET
Often, it’s inactivity and a nutrient-poor diet that leads you to a state of lack. You sleep too little, watch too much, and move too little as your eyes are always focused on the screen.
LIFESTYLE, NOT AGE, DOES MATTER
It is not about age or gender – it is about a lifestyle bringing your immune system out of balance.
A disturbed function of the mitochondria in the cells is a central explanation for this lifestyle tiredness. The mitochondria that we have in all our cells deliver energy.
They are like miniature power plants.
TIREDNESS CAN PROTECT YOU TOO
A new interesting theory is that tiredness is a protective mechanism for our health. It’s our body’s way of telling us to pause and take a rest because we need to.
So what are the things that we can do to help our mitochondria gain some balance in giving us the energy we need?
1. ADJUST YOUR DIET
One good thing to do is to adjust our diet to a mitochondria-friendly one.
Lots of greens, berries, and nutrient-packed food with high levels of vitamins and minerals – this diet is what the mitochondria love!
2. MIND YOUR EATING TIME
It is also important “when” we eat.
This schedule is based on 3 main meals a day – and only minor or no eating in between. We are not made for a constant energy intake, and it’s advisable to have at least a 12-hour long break from food intake between supper and breakfast.
Even better if it is more than 12 hours – I usually do 15 hours by the way. You just have to find your best version.
3. MOVE AROUND
Physical activity is also important to help the mitochondria stay in a good mood.
Doing it outdoors adds even more to the benefit. We can even say we need to get outdoors every day.
If you are not used to doing physical things just start with a daily walk of 10 minutes. It is good for your muscles, your lungs, and for your heart. It is also good for your brain to get energy from the light.
But for those of you who already do a lot of training, I will maybe have to warn you to not overdo it. Your mitochondria don’t want too much and you want to keep them happy. They need to rest – and so do you.
Now your mitochondria will cheer for you and be less tired – and so will you 😊
Why am I talking about this again and again – from different angles?
Because this is the basic way we function – there are no quick fixes and don’t complicate it – Just do it and Take care.
I guess you are like most people – sometimes you feel at the top when you wake up in the morning – and sometimes you are on a low; which makes you often wonder: “How do I consistently stay at the top when I wake up and start my day positively?”
WAKING UP TIRED
You wake up tired, and your head feels heavy even if you have been sleeping, still your energy feels drained. And since we need energy in everything that we do, we feel unmotivated to move if not fueled enough with it, at the end affecting our mood.
OUR ENERGY
Talking about energy – we can’t buy it or get it from anybody else. We have to generate it ourselves through healthy living.
But how do we get enough energy?
Our sleep, what we eat, and believe it or not – our physical activity.
I know what you could possibly be thinking, that we lose energy after physical activity. And while that’s true that we get tired by working out hard, doing it correctly on the other hand builds up energy.
HOW TO GET IT RIGHT
Physical activity, when done correctly and in the right amount our body can handle, helps in building up our energy. We don’t have to do those hard workouts if we do not want to, but just simply “move our body”.
7 DIFFERENT OUTCOMES
Let’s take a look at the 7 possible different outcomes. The goal is to get you out of your couch potato mode and help you find a winning activity for a daily good mood and energy.
1.Sleep
Sleep is NOT a waste of time contrary to what some believe – it is the source of life. During sleep, we do the “housecleaning of the brain” so to speak. Memories get organized, waste products are washed out, and we get refreshed.
This also means that…
If the sleep is broken or interrupted, and not giving you the rest you really need, you will still end up waking tired.
Where does physical activity come in?
Exercising soon before bedtime disturbs the sleep hormone Melatonin, pumps our blood flow, and keeps the “alert hormones” pumping so we’re actually doing ourselves a disservice.
“What about night workouts then, is it time to say goodbye?”
Well, workouts are always better in the mornings – but if only nights work for you, at least make sure it’s not close to your bedtime.
Tip: Slow movements like evening outdoor walks help in slowing down your system and prepare you to sleep, and starting a day with either a hard workout, a brisk walk, or yoga meditation helps in setting out a good day.
2. SELF-ESTEEM
Okay, relevance?
With low self-esteem, physical activities feel hard, to begin with. It can make you feel as if every movement you make is awkward – even if it’s not.
Until you finally decide to try THAT ONE TIME, and you feel great and proud of it. You can’t explain why, but it makes it possible to think of doing it again because it made you feel good for some reason.
It does so because the regular moving of your body rewires your brain’s perception of self-confidence and respect – and you now know you are capable.
So in the end – your chosen physical activity has helped your self-belief and you have grown in the eyes yourself, and if you look back, you’ll realize that that one move you were not so confident to take before, now’s actually a part of your daily routine. Congratulations!
3. Better Focus and Memory
Now that you have boosted your self-esteem, we can see other good effects of moving your body like helping your memory and focus, all because of the endorphins released that boost your mood and sharpens your mind.
Together with the improved sleeping and lowered stress that comes with physical activity, we get all these fantastic benefits!
4. DAILY ENERGY INCREASE
As we started off to tell – “WE” are energy. And that energy can become stagnant if we just sit still, so we need to move to release the energy to make us feel alive.
“How?”
Energy is created in our mitochondria – they are our power machine and they exist in ALL our cells. They work around the clock to help us stay alive – and they create, and create energy.
Tip: The mitochondria are dependent on food intake of good quality to function at its best – so beware of what you eat…
5. HIGHER STRESS RESILIENCE
Regular exercise lowers the cortisol levels in our blood, which is a great way to increase tolerance to our life stressors.
Exercise, even at low levels, releases chemicals in our muscles that signal our brain to change. These chemicals reduce anxiety and depression and boost moods.
Tip: If you know you get overwhelmed easily, regular exercise eventually makes lasting structural brain changes that make you more resilient.
6. MOVING AS MEDITATION
Fun fact… exercise can be a meditation in itself.
I talked last week about cleaning and textile work as meditation. This is in the same system. You might think of meditation as something you need to do very regulated – almost a bit secret. But it is not!
Meditation is basically “getting into the moment” – and can be done anywhere. Focusing on your breath is a central piece of meditation and that is what you can do when you do your chosen way of meditation.
7. LOWERS DEPRESSION
Exercising is proven to be as effective as antidepressant medications. When I am working in the health care clinic, I usually prescribe a 30-minute brisk walk to my patients as their first pill.
How does it work?
Well, exercise releases feel-good hormones (endorphins), and as they flow into our blood system in larger amounts while walking, it helps in suppressing our moody feeling and we feel positive.
SUMMARY
Physical activity has an immensely good effect on so many levels in our lives.
So, get out of bed, start building the new habit of starting the day with a brisk walk or any other physical activity, and your thinking, self-esteem, memory, mood, and sleep, and more will all win big time!
WHERE TO START
There is only one right time to start and that is NOW, so what are you waiting for….?
No matter your age, gender, color, or religion – it works the same for all of us.
The investment is in you – and it will benefit you until your last breath on earth. Live while you can!
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