There’s something California-based lifestyle medicine expert Dr. Joe Raphael tells a lot of his patients...“You know what you need to do, but you’re just not doing it.”Ever heard that before?If you’re feeling a little squirmy right now, what exactly might be the THING you’re not doing?Being active...enough. If you’re already crushing your daily steps goal and carving out time to exercise, keep up the good work.But if you’re not (only 23 percent of adults meet the minimum guidelines for physical activity ), chances are 1pretty good you know being more active is something you need to work on.You know...go for a walk. Get to the gym. Watch less TV. If it’s been on your mind, now is always the perfect time to start.You don’t need to do grueling workouts, run marathons, or train like a bodybuilder. But you can make simple changes to your day to exercise, get your steps in and improve your health. Take the month-long health challenge to Be Active 30 Minutes Daily. Quiz: Hustle for Be�er Health How much do you know about the health benefits of physical activity? T F1. Exercising increases your metabolism during and a�er your workout. 2. Regular physical activity improves bone density, which can prevent bone loss and fractures. 3. Recording your exercise activity is a waste of time. It won’t really help you lose weight or get in shape.4. Only activities like li�ing weights, running, or cycling count as exercise.5. You must exercise at least 30 minutes at a time to achieve any health benefits from exercise. How did you do? If you answered any of these statements incorrectly, take a little time to learn more about the benefits of physical activity. Then get moving. Everyone should be active at least 30 minutes a day. Several 10-minute sessions are just as effective as one longer period. There are many ways to exercise and be more active. And tracking your progress like steps per day, pounds lost, and minutes of exercise can help you achieve your wellness goals. Monthly Health Challenge™Be Active 30 Minutes DailyRequirements to completethis HEALTH CHALLENGE™1. Read “Be Active 30 Minutes Daily” 2. Be active for at least 30 minutes a day. 3. Keep a record of your completed health challenge in case your organization requires documentation. CHALLENGELearn to sit less & move more“I don’t have time.” It’s usually one of the reasons patients give Dr. Joe for not being active enough. And it’s pretty common.Only about 53 percent of adults exercise for at least 30 minutes per day. The rest are active for about 17 minutes a day. And sometimes that’s in really short sessions, like walking from the parking lot to the store.Are you really too busy to be active 30 minutes a day? Maybe your schedule is packed with work, school, family, and other things. But take a closer look at how you spend your time. • Can you fit in a walk, gym/home workout, or fitness class? • Do you have 5 to 10 minutes of free time several times during the day?• Can you get more steps per day without making big changes to your routine?n nn nn nn nn n 10 tips to make exercise a daily habithttp://tinyurl.com/ydawjjz4Answers: 1. True. 2. True. 3.False. 4. False. 5.False.Struggling to Find Time to Be Active?Take the August Health Challenge! Be Active 30 Minutes Daily: Learn to sit less & move moreAsk the Wellness Doctor:This month Dr. Don Hall answers the question:Why should I do strength training exercises?Zesty Skillet ZucchiniIf your garden’s being overrun by zucchini, you’ve been tagged during Sneak Some Zucchini Onto Your Neighbor’s Porch Night, or you just like zucchini, give this recipe a try.Ingredients1/2 C tomato juice (low-sodium)1/4 tsp black pepper 1 onion (medium) 1 tomato (medium) 1 C mushroom (canned) 2 zucchini (medium) 1 tsp basilDirections1. Peel the onion. Chop it into small pieces.2. Chop the tomato. 3. Drain the water from the can of mushrooms. 4. Cut each zucchini into thin slices. 5. Put the tomato juice and pepper in a skillet or pan. Cook on high heat for 3 minutes. 6. Add the onion, tomato, and mushrooms. 7. Reduce the heat to medium-high. Cover and cook for 5 minutes. 8. Add the zucchini. Cover and cook for another 5 to 7 minutes. Serves 6. 29 calories per serving. References1. Martinez-Valdivieso, D., et al. (2017). Role of zucchini and its distinctive components in the modulation of degenerative processes: Genotoxicity, anti-genotoxicity, cytotoxicity and apoptotic effects. Nutrients, 9(7):755. From: https://tinyurl.com/y86zhdf62. Yang, C., et al. (2018). Momentary negative affect is lower during mindful movement than while sitting: An experience sampling study. Psychology of Sport and Exercise, 37:109-116. From: https://tinyurl.com/yavzqqfl3. Centers for Disease Control and Prevention. (2021). Water and healthier drinks. From: https://tinyurl.com/vch4b4uj4. Saeidifard, F., et al. (2018). Differences of energy expenditure while sitting versus standing: A systematic review and meta-analysis. European Journal of Preventive Cardiology, 25:522-538. From: https://tinyurl.com/yb4wmet35. U.S. Department of Agriculture. (2021). Zesty Skillet Zucchini. MyPlate. From: https://tinyurl.com/w2rrr9f4observations. Notice the details of a tree. Look at clouds overhead. Listen carefully to the sounds around you. Feel the sensation of your feet touching the ground as you walk. 3. Breathe. Breathe in slowly, and exhale slowly as you walk and observe. “You don’t need to exert a lot of extra effort in order to improve your wellbeing,” says lead researcher Chih-Hsiang “Jason” Yang. “Being more mindful while you’re moving around is enough.”Summer Shouldn’t Be Stressful: 3 Ways to Chill Out (continued from page 1)Learn to relaxhttp://tinyurl.com/y7xrku3sMOREIt’s hot outside, and you’re thirsty. Do you pop open a can of soda and chug it? Or do you go for ice-cold water instead? If you go with a soft drink or alcohol, you actually increase your risk for dehydration. In the short term that could lead to feeling tired, fatigued, or worse. But it doesn’t have to be that way…On a hot day, drink cold water to stay cool, hydrated, and healthy. When the weather heats up, people flock to pools, lakes, and air conditioned comfort. Keeping cool on a hot day is important. But drinking water is also important. In fact, it’s vital to your health when temperatures soar. 3How much water should you drink? Most people probably need to drink more of it. Even when it’s not hot, health professionals say adults should drink an average of 40-64 ounces of water a day for best health. The exact amount you should drink depends on factors like how much muscle you have (versus fat), your activity level, and the temperature.Looking for some easy and refreshing ways to drink more water? Here are SIX things you can do:1. Carry a water bottle with you and drink from it throughout the day. 2. Use your watch, computer, or a smartphone app to set reminders to drink water every couple of hours. 3. Drink water in place of drinks you might normally have, like soda, coffee, or alcohol. 4. Keep a log of how much water you’re drinking and track your progress. 5. Challenge a friend to drink more water with you.6. If you want a little flavor, add a squeeze of lemon, lime, or cucumber to water. Why drink water? It has zero calories, and it’s usually free. It helps your brain, muscles, digestion, joints, and kidneys work better. It helps you manage your weight. Plus, proper hydration helps prevent heat-related illnesses.Now take a break...and a drink of water.Drink More Water: 6 Refreshing Ways to Stay HydratedHow much water should you drink?Daily water recommendations http://tinyurl.com/ybdlv289MORE