If you only have 5 minutes to spare: Exercising outdoors will not only elevate your mood, but your self-esteem as well, according to a report in Environmental Science and Technology.

Can you make it 10? Simply being outside will help you become more focused according to a study from the University of Michigan and the University of Chicago.

20 minutes is all it takes: According to researchers at the University of Rochester, if you spend 20 minutes outside daily, you will see your energy levels skyrocket.

A well-deserved 30. Spend 30 magical minutes outdoors and say good bye to depressing thoughts. Your blood pressure will drop and you’ll feel happier as well, according to research in Scientific Reports.

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Do you wake up in the morning thinking you just don’t have the time for the gym before you go to work? Do you tend to pass on your evening workout to have dinner or drinks with friends? If an hour at the gym seems impossible, then good news is here! All it takes is 4 minutes of a blood pumping workout at your target heart rate to get more than just “happy” endorphins. The lifestyle that you lead is one of the most important parts of maintaining a healthy body and mind. How you treat your body—the nutrition you give it, the regular maintenance you keep for it, and the care you take with it—will not only be reflected in your external appearance, but will also shape the way you feel inside.

It’s almost impossible to overstate the importance of taking care of yourself physically, mentally, and emotionally. Stress managementÌýtechniques including sleepÌýand regular, moderate exercise, maintaining healthy relationships, taking care to eat a balanced diet, and quitting smokingÌýare all key parts of Dr. Yagoda’s integrative beautyÌýand overall health philosophy.Ìý Four minutes of intense exercise at your target heart rate will provide the full benefits of an extended workout.Ìý Four minutes!Ìý Then, you can relax, have dinner and drinks… because you’re all done!

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According to a recent study, mental training can stimulate changes not only in brain functioning, but also in the structure of the brain itself. Researchers found that people who think positive thoughts secrete hormones that help the body heal faster and function better. And, people who challenge their memory and expand their intellectual horizons, gain increased brain matter and better physical and mental function.

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If you’re wondering exactly how many calories you’re burning, it depends on the intensity of your housework and your weight. According toÌýHealthStatus.comÌýonline calculator, a person who weighs 160 lbs will burn about 211 calories during 60 minutes of housework, whereas a person weighing 200 lbs will burn more than 260 calories.

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The good news is that the answer is simple. Read this article from the New York Times to learn about the elixir that will change your life: Changing our Tune on Exercise.

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What motivates you to exercise?ÌýFor some, it’s about losing weight, while others are concerned with improving their overall health. ÌýAccording to a recent study from the New York Times, many people exercise just because it makes them “feel good” and endorphins are only part of it…

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She says, “the science shows that if you just do anything, even stand in place 20 minutes, you will be healthier” than if you sit for many hours on end.

Read more about her findings and her new book, called “The First 20 Minutes.”

Learn more on .

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Our office walks on average a cumulative 5 miles per day. Walking to work and back can add some serious mileage. Good for your heart, spirit and figure.

What are you waiting for? Meet us on Madison, Lexington or the Loop!

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