Try this: Sometimes, say no
Learn to say no.
Learning how to decline a request is an important life skill. Many of us have a difficult time saying no, even when we’re overwhelmed with things to do. We may say yes from a desire to please, but in the end we often feel resentful, frustrated and angry with ourselves. Remember that you have a right to decline any request, even if it’s reasonable.
Try taking some time before you answer. Let people know you need to think it over or check with family or your boss.
Say “Thanks for calling, and I’m grateful you thought of me, but I can’t take on any more tasks.”
Always remember: you are saying no to the task, not rejecting the person. It’s called self-care.
Source: Molly Ross, executive director, Integris James L. Hall Jr. Center for Mind, Body and Spirit
4 healthy reasons to take
your workout outdoors
Sunlight, fresh air, green trees — an outdoor workout sounds like a vacation. And we promise that your treadmill won’t get offended if you ditch the incline and hit a natural hill every once in awhile. Running, biking or even bringing your dumbbells to your deck does a body (and a mind) quite a bit of good. Here are four reasons to feel the breeze on your face and take your workout outdoors:
•Improve mood: Feeling blue? Then go green. Just five minutes of exercise in a “green space” like a park can boost mood and self-esteem, according to researchers in the United Kingdom. Bonus: Go blue, too! The biggest mental health booster was found when the “green space” contained a lake or a river.
•Natural caffeine: Swap your morning cup of joe for a sunny sweat session. A study from the University of Rochester found that just 20 minutes outside can have the same pick-me-up effect as a cup of coffee. Put that $4 toward a new pair of running shoes!
•A free dose of Vitamin D: Vitamin D is important for bone health, cancer prevention, hormonal problems and a strong immune system. Now get this — exercising in the great outdoors is an easy way to get your Vitamin D for free. Experts suggest 10 minutes of unprotected sun three times a week. Just make sure to apply that sunscreen at minute 11.
•Habit-maker: If you want to see physical results, consistency is the key. And an outdoor workout might make that easier. A 2011 survey found that outdoor exercisers “declared a greater intent to repeat the activity at a later date” than those who only worked out inside.
Fit Tips are provided by Life Fitness, a leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com/blog.