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Lesson One:  (the good stuff is at the bottom, go ahead see it first!)

Put your life in order.  Who are the most important people in your life?  Put them in order.

 

At first I wanted to start to write about finding your passion.  The goal was to offer up all the passion test and self help test I have found over the years.   Before I laid my fingers on the computer to type my poetic article I first decided to see what others were saying about passion and purpose.  The first one that popped into the You Tube line was

Stop searching for your passion | Terri Trespicio  at Ted TV.  https://www.youtube.com/watch?v=6MBaFL7sCb8

So here is the first line of the artice.  Stop searching and enjoy your problems as sources of your answeres.

I, like Terri Trespicio, did not find my passion over night.  Often I sit in my office in the dreary basement surrounded by a chaos of papers, boxes, a chalk board, and scattered containers waiting to be filled staring at me and asking the same questions.  “What are you doing, what is your passion, what will finally make you happy?”  The searching always hits the rocky trails of self discovery.  The point is in the searching.  Times in life change, jobs change, children grow up and leave, one day your a coach or soccer mom, and the next day you are an empty nester traveling through the horrors of menopause.  You look at your life suddenly staring you in the face:  huh?

It time to start a new passion, self discovery.  What does this have to do with health? Everything!  I cannot get a patient to a healthy life style when they are feeling and seeing their life in a confused mood.

To start the new year how about discovering the beautiful you that truelly does exist inside by taking time to get off the beaten trail, feel the breeze on your cheek, or the snow flake on your tongue and indulge in YOU!  Love you,really.  Once I had a patient come in and we were talking about her healthy issues, headaches, not sleeping well, anxiety-I asked her to tell herself “I love you”.  She froze up and completely could not do it.  I explained to her that if she could not tell herself that she loved herself, how could she ever nurse herself back to health?

Number 1:  Love youself. 

I have decided to make a commitment to follow my life priorities.  First I had to decide what they were.  Here they are.
First:  I must give time to spirit, peace, and prayer.
Second:  I must treat myself with love.
Third:  My husband, my partner who I respect and love.  Bonding relationship.
Fourth:  My kids need a warm and loving mother and family.
Fifth:  My work.

Up until now the whole sequence has been the exact reverse.  I had to ask myself, ” how can I be successful if I dont put my spirit and myself first?”.  How happy will I be if I dont keep focus of what is important to me, my husband and kids.   How old will I live to be if I continue to put work and stress first?  And if I do live a long life how happy will I be?

Enter love and spirit, love yourself and then live on purpose and passion with your loved ones.

The Passion of Spirit took me to the quiz of Multiple Intelligences: Prayer Inventory.  Once I completed all the test questions I realized that I learned through moving and music.  I took the test at our Parish School/Church where we were learning our prayer styles.  After we completed the prayer inventory with multiple intelligence and discovered our independent prayer styles we were asked to seek out the class room that was devoted to our prayer type.  As I exited the door from the cafeteria I experienced a traffic jam of people at the first door.  I could not wait to see if that was my room.  Nope, that was math and logic.  Who would have thought that room would be so popular.  On to the next room and the next until I finally entered my room,  movement.  I sat down, no one was there, I waited, no one came, I rechecked the door, still no one.  So I decided to go to the next room that I scored high in, music.  I open the door, empty except for a drum, a tamboree, and a sound recorder.  I again sat down waited and waited, no one came.  Why was I so different?  This is the best part of self discovery, being honest with who you are.  I am different from everyone else.  At that moment I felt alone, frustrated and even began to cry.  I was never popular, and today just proved it in a deeper sence.  Why was I always alone, always different.  I just wanted to be one of them.  Then I heard my self say, who is “one of them”?

Learning who you are and what excites you is part of the whole process to finding a passionate life.  This scenario happened over four years ago and I am still in active pursuit.  That is what our travels are all about.  Traveling, pursuing, living, learning, moving on, leaning on, and learning along the way.  Hopefully I have enough time left in me to learn who I am and become the person I was meant to be, enter loving.

Finding passion:  find your top priorities.  Then work on developing them over a series of years.  Yes, that’s right, years.  Work on yourself for the health of it.  You can lean into old age happy or sad,  in shape or out of shape.  Self discovery is the first decision to a happy healthy life, start by making you healthy first and with that everything else will follow.

Health is one of my top priorities.  I get enough sleep, I try to eat right, I exercise, and I try to change the conversations I have in my head.  That head of mine can be quiet challenging and negative, a real fun sucker!

Work on you first, make time for a healthy body and mind.  Then let passion find you.
Here are some great books, web sites, and videos to help you along the way.

Study you first:  spirit and soul.

http://liveyourlegend.net   great tools for goals and purpose in life  finding your passion.  Also download this years goals and life passion.

The Four Temperaments:  Describes the different types of temperaments we deal with everyday with people in our lives.
http://temperaments.fighunter.com/?page=sanguine
http://www.amazon.com/Personality-Plus-Understand-Understanding-Yourself/dp/080075445X   Personality Plus  by Florence Fittauer

The Passion Test by Chris Attwood.  Take the test on line and discover you.

The Passion Test for Success  Jim Rohn

Begin by reading one blog by one of these great leaders in passion.  You will only gain momentum to change in taking small steps to success.  

Jim Rohn
Tom Hill, Design Your Exceptional Life
Don Miguel Ruiz
Lynne C. Levesque:  Breakthrough Creativity
Roger R. Pearman:  I’m Not Crazy, I’m Just Not You.
Travis Bradberry and Jean Greaves:  Emotional INtelligence 2.0
Wired That Way:  Marita Littauer, and Florence Littauer
Jason Selk:  10 Minute Toughness.

Dont have time to read try You tube videos by the same authors.  Listen on your way to work.  Watch Ted Talks.  

“Lets talk about sleep baby, yes you and me”.  So many people are walking around in a fatigue that could be Sleep Apnea.  New data suggest that treating sleep apnea can help reduce heart disease, insulin resistance, and daytime fatigue.

What is sleep apnea?  Simply put :FATIGUE DURING THE DAY….
Really it is considered a partial or complete upper airway collapse during sleep that often relaxes the muscles of the soft palate and tongue.  When they relax they obscure your airway and the rest is just snoring history.  If you snore and  have 10 seconds of apnea or cessation of airflow then you are stressing your heart out during sleep.  During these seconds you may also reduce the oxygen that enters your body which in turns, yes, stresses the heart out by making it beat faster to circulate available oxygen.
If you snore, someone has heard you go silent than take a deep breath and snore some more you may have sleep apnea.
You will be sent for a sleep study to evaluate your sleep cycles, any possible apnea, any reduction in oxygen flow and how often these episodes may occur.
If you quality for a continuous positive airway pressure (CPAP) machine you will need to see your provider to monitor your adherence and provide feedback to the insurance company.  This is an expensive machine that requires monthly equipment supplies that they do not like to pay for if you are not using your machine.
My advise is if you think you will never wear or use the CPAP then don’t do the test.  If there is any doubt in your mind then please get your sleep healthy.  We need our sleep with out it we are sleep deprived.
Sleep deprivation is associated with
High blood pressure
Heart attack
Heart failure
Stroke
Obesity
Depression and other mood disorders
Attention Deficit Disorder (ADD)
Mental impairment
Fetal and childhood growth retardation
Injury from accidents
Disruption of bed partner’s sleep quality
Poor quality of life
Some studies show that mortality risk increase for those who have less than six to seven hours of sleep per night.  One study actually showed that sleep reduction had a greater mortality risk than smoking, heart disease, and high blood pressure.
So count your sheep.  Count 8 hours of sleep, count continuous great quality of sleep, count your blessings.  Sleep really matters.  So come into the office and lets “talk about sleep, baby, yes you and me…..lallalllallla”.

Seek and you will find….  SCREEN, SCREEN, SCREEN

I scream for screening test because it saves lives and I hope one of them is yours.  Begin by knowing what screenings you are due for, and then please get your family health history.  What runs in families stays in families.
I cannot stress enough:   know your risk, know the screenings, and know the health history in your family.

My father was diagnosed with colon cancer at age 57.  He died 4 months later battling the pains and sometimes indignancy of cancer.  A few years later my uncle (his brother) was diagnosed with colon cancer and he too was gone within months.  I cried at each funeral as I also sat and contemplated how useless it was to die from a preventable disease if you just do your screenings.  The polyps of colon cancer take approimately 10 years to form.  They both were years past their recommended screenings, both had insurance, and they both were intelligent, they just didn’t feel sick and they did not believe it could happen to them.

But the truth of the story is, colon cancer does happen and for our family it clearly is in the ruts of our ancestors.   My great grandfather had colon cancer but it was nothing any one ever talked about.  What a shame.  What runs in families stays in families.  Respect that.

As a nurse practitioner I have seen enough now that I am a firm believer in following the recommendations for screenings.  I have seen polyps in the colon dissolve the future of cancer.  I have seen screening mammograms catch a cancer to small to detect with self breast exams alone.  I have seen high cholestorals bait someone into a stroke or heart attack.  It has happened enough that I pay attention.

It is no surprise then that when my husband turned 50 guess what he got?

That colonoscopy became a very expensive birthday present.  While I waited for the doctor to come discharge us after his colonoscopy I was surprised to find out that my husband had a mass.  The mass was to big to take out during the colonoscopy so we had to make an appointment to see a surgeon.   The surgeon looked at the pictures of the mass and recommended a right colectomy.  They wanted to take the tumor and all the colon before the tumor and after the tumor.

Life on hold, surgery set up and time taken off to prepare for recovery.  I was so scared wondering if it was cancer.  I was so scared “what if he dies during surgery?”.  So many uncertainties.  Luckily in the end the mass was diagnosed mostly benign, with a small part being precancerous.

Whether it is your colon, your breast, your prostate, I beg of you not to miss your screenings.

Have high blood pressure or diabetes?  Same goes for you.  Everyone feels fine until its to late to go back and fix it.  I have witnessed patients on disability because their blood pressure was too high to long that their heart is damaged past repair.  There is no turning back at that point.

So, just start out on time.  Do your screenings, do your follow ups, take responsibility for your health, don’t leave it up to someone else.  Get a provider, do your physical, follow up on any health concerns that are recommended and please, please don’t put it off.  We are only here for a time, make it the best and healthiest.  Our health depends on us paying attention and making time to go to the doctor twice a year for check ups even if we are healthy.

Here are the screening recommendations:

Preventive Screening Guidelines for Healthy Adults

Getting preventive care is one of the most important steps you can take to manage your health. That’s because when a condition is diagnosed early, it is usually easier to treat. And regular checkups can help you and your doctor identify lifestyle changes you can make to avoid certain conditions.

Please see the screening guidelines below to see if you’re up-to-date.1

Routine Checkups 18-29 years 30-39 years 40-49 years 50-64 years 65+ years
Includes personal history; blood pressure; body mass index (BMI); physical exam; preventive screening; and counseling Annually for
ages 18–21
Annually Annually
Every 1–3 years, depending on risk factors2
Cancer Screenings
Colorectal Cancer Not routine except for patients at high risk2 Colonoscopy at age 50 and then every 10 years, or annual fecal occult blood test (FOBT) plus sigmoidoscopy every 5 years, or sigmoidoscopy every 5 years, or double-contrast barium enema every 5 years
Skin Cancer Periodic total skin exams every 3 years at discretion of clinician Annual total skin exam at discretion of clinician
Breast Cancer (Women) Annual clinical breast exam and monthly self-exam
Annual mammography
at discretion
of clinician
Annual
mammography
Annual mammography
at discretion
of clinician
Cervical Cancer (Women) Initiate Pap test at 3 years after first sexual intercourse, or by age 21 every 1-3 years,3 depending on risk factors2
Testicular and Prostate Cancer (Men) Clinical testicular exam at each health maintenance
visit and monthly self-exam
Annual Digital Rectal Exam (DRE)
or prostate-specific antigen (PSA)
blood test at discretion of clinician
Digital Rectal
Exam (DRE) or
prostate-specific
antigen (PSA) blood
test if at high risk2
Other Recommended Screenings
Body Mass Index (BMI) At discretion of clinician (can be screened annually for overweight and eating disorders, consult the CDC’s growth and BMI charts)
Blood Pressure (Hypertension) At every acute/nonacute medical encounter and at least once every 2 years
Cholesterol Every 5 years or more often at discretion of clinician
Diabetes (Type 2) Every 3 years, beginning at age 45 or more often and beginning
at a younger age at discretion of clinician
Bone Mass Density (BMD) Test (Women) Consider your risk factors, discuss with you
clinician. BMD testing for all post-menopausal
women who have one or more risk factors for
osteoporosis fractures.
BMD test once,
or more often at
discretion of clinician
Infectious Disease Screening
Sexually Transmitted Infections
(Chlamydia, Gonorrhea, Syphilis, and HPV)
Annual screenings for sexually active patients under 25; annually for patients age 25 and over if at risk2
HPV is for age 26 and under, if not previously vaccinated.
Sensory Screenings
Eye Exam for Glaucoma At least once. Every 3–5 years if at risk2 Every 2–4 years Every 1–2 years
Hearing and Vision Assessment At discretion of clinician
Immunizations
Tetanus, Diphtheria (Td) 3 doses if not previously immunized. Booster every 10 years
Influenza Every year if at high risk2 Annually
Pneumococcal If at high risk2 and not previously immunized Once after age 65,
even if previously
vaccinated
Meningococcal (Meningitis) 1 or more doses if not previously immunized, depending on risk factors and other indicators2
Varicella (Chicken Pox) 2 doses given at or after age 13 if susceptible2

 

Immunization and Screenings for Healthy Adults.

http://www.ahrq.gov/professionals/clinicians-providers/guidelines-recommendations/guide/section2.html

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To Achieve a Goal you must know the enemy and plan your revenge with SMART goal setting and reviews.

First:
You must know your enemy:

A pound is not just one unit.  It is 3500 calories.  We eat approximately 1600-2600 calories a day.
Men:          2000-2600 calories a day
Women:      1600-200 calories a day

If you go over then you gain weight and if you go under then you start the loosing process.

In order to loose one pound you have to give up 3500 calories or approximately 2 days of food if you are a women and that only budges one pound of fat.

What do you think about that?  Your are going to have to toughen up and get into it for the long haul.

How much energy do you spend with 30 minutes of walking?

at 13 minute miles if you weigh approximately 185 you will burn 222 calories
at 13 minute miles if you weight approximately 125 you will burn 150 calories

How many calories do you burn if you are sleeping or watching television for 30 minutes?

19-28 calories sleeping
23-33 calories watching television

(Harvard Health Publications  http://www.health.harvard.edu/heart.)

How many calories in a big Gulp 8 fl oz:    312
A supper big gulp weighs in at 621 calories.  oops

How about a big mac and fries?   549 calories

How many calories does muscle eat verse fat?
Fat 2-4 calories per pound
Muscle 6-10 calories per pound

Why is this so important?
Fat squishes YOU out.  It puts pressure on all the organs of the body.  It can contribute to fatty liver,    heart disease, stokes, renal failure and unfortunately to many cancers.

Steps of the most successful dieters:

Goals Setting
Weigh every day
Eat breakfast everyday
Log your miles, your foods, your goals.

Second:   Plan With Purpose.

Self talk:  the brain weighing in at 3 pounds is your greatest asset to weight loss. You MUST come up with some ideas to help you get it off and keep off.  The brain is able to make SMART goals http://www.hr.virginia.edu/uploads/documents/media/Writing_SMART_Goals.pdf
People who make goals achieve them.  Less than 4 % of people make goals and in here lies our over achievers in life.  Professor Dave Kohl at Virginia Tech a goal geek says that 80 % of people do not set goals at all.  So how do we loose weight or do anything in life with out goals going forward?  This is how stuck happens.  The second great thing achievers do is “review their goals” everyday.  People who write down their goals and review them regularly earn nine times as much in their lifetime as those who don’t.  So go get paper, write it down, posted it everywhere, review it everyday.  Post it on Facebook, tweet, mirrors in the house and in the car, put it on your screen saver, type it up and put it in a photo frame, write it on a note card and put it in your pocket and look at it every time you go to the bathroom.   So thats the tip for today.  Set a goal, write it down, and review it every single day.

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Today I got to experience my first time using inhaled insulin with a patient.  I was just as excited as he was!  When I see patients who over and over are not at goal blood sugars I worry so much about them.  Now I feel like there may be an answer.  An easy system, no needles, maybe, just maybe better blood sugar control.

The inhaled insulin is going to solve some problems for our diabetics who just “HATE” giving themselves shots.  The shot free system is a convenient small inhaler, easy to pack in your pocket, easy to slide the insulin into the chamber, and easy to dispose.  “WOW” is all I can say about it.

Diabetics notoriously have compliance issues.  I never take that for granted.  There is no doubt in my mind that I could not take 4 shots a day and check my blood sugars three times a day.  This is too much work in the busy cycles of life.  Plus where there is pain there is no gain.  Myself like patients believe in “do no harm”.

Taking shots, pricking your finger, all of these things hurt.  Plus, the inconvenience of having to carry all your supplies around with you.

The inhaler is not recommended for asthmatics or smokers.  You must have a pulmonary function done in the office and get a reading that is adequate to continue with the inhaler device.

Take a deep breath, blow it out, and breath in on your device.  It is just that easy.  I love it and I cannot wait to get my first clients results back.

Things to remember:
1.   Once the sleeve foil is broken you must use it within three days.
2.   If the sleeve foil is not open then you can carry it with you for 10 days.
3.   If you use the insulin right out of the refrigerator you must let is sit for 15 minutes at room     temperature.

4.  It is quick acting.  So DO NOT inhale the insulin until you are ready to eat.

5.  It is in and out of your blood stream faster than fast acting, it only last 2-3 hours.
6.  You must continue to check your blood sugars for adequate blood sugar control.

7.  A new inhaler device should be used every 15 days.

8.  MAKE SURE TO GET A COUPON.

According to Wikipedia before 1922 children who were diagnosised with diabetes were devastated with an illness that had no cure. It was a disease most commonly found in children and it’s effects on families were devastating.  Imagine if today when you found out you had diabetes that you would only have a short time to live, days to months at best.  Today we have the benefits of insulin to manage diabetes as a chronic disease instead of a signal of death. An interesting insert from Wikipedia portrays the scenerio of diabetes when the first shot of insulin was injected. A hospital ward in the 1920’s could hold over 50 children in comas with their family grieving at their bedside as they were destined to die.  Then the miracle of insulin was injected into the first child.  It is recorded in Wikipedia that the Doctor “went from bed to bed, injecting an entire ward with the new purified extract.  Before they had reached the last dying child, the first few were awakening from their comas, to the joyous exclamations of their families”.  How lucky we are today to have such a miracle drug that provides life and longevity.

Currently 10 % of the United States population has a diagnosis of diabetes, including over 25% of seniors.  So if you are going to get older it is likely you will develop diabetes.  An ounce of pervention would be to watch your weight and exercise.  Why watch your weight?  85% of people with type 2 diabetes are classified as overweight or obese.

What can you do to stop the epidemic?  Get active, know your risk factors, and weight yourself.  Diabetes is more common in the obese population.  It can also be genetic.  People of different ethnicities are more likely to develop diabetes like African Americans, Mexican Americans, and Asian Americans.  If you have had a history of diabetes with a pregnancy you also have an increased risk of developing diabetes.

Why is this such a concern?  Diabetes in and of itself does not “kill” you if you catch it early and treat it to goal. It does weaken your body over the years and damages your inner organs.  The kidneys get weak, the arteries to the heart and brain can become damaged, the vision of the eyes deteriorate, and circulation to your feet diminshes.

What can you do?  Get a blood sugar check if you have any risk factors for diabetes.  Learn about carbohydrates, the white stuff, that causes an elevation in your blood sugar.  Carbohydrates are in all the foods you like.  Carbohydrates are popular in our favorite foods, consider chips, potatoes, sugary foods and drinks, pasta, bread, rice as well as many other foods.  That means to say no to the supersize meal (2 breads, fries, and a sugary drink)—-yuk!!  Make a conscious effort to stay well as you age by watching your food craze.  Keep out of the sweets.  Get back to eating and drinking more water, fruits, and vegetables.

Checking your blook sugars is very important.  It means you are in the game of keeping yourself healthy.  Many people complain about the cost of the stirps.  PLEASE dont let the cost of strips give you an excuse to die early from uncontrolled diabetes.

1.  Call your insurance and see which meter is covered on your plan.

2.  Ask the pharmacist for generic glucometer stips then buy the glucometer that goes with it.

3.  Your goals for your blood sugar are fasting first thing in the morning 80-110.  2 hours after a meal your blood sugar should be less than 180.

See the American Diabetes website for great information and goal setting for your diabetic health.

http://www.diabetes.org/

Be sure to get tested at the office.  If you do develop diabetes please know your numbers, check your numbers, watch your diet, loose weight, see your provider regularly.  It is recommended that you come in every three months to monitor your hemoglobin A1C, a three month avergae of your blood sugars.

At every office visit bring in your medications and your glucometer.

See you at the office.

 

How long you will live depends on what kind of job you do with your body.  Do you moisturize it daily with water?  Do you oil it with exercise?  Do you fuel it with super unleaded foods?

Life expectancy has certainly expanded over the last 50 years.  Today with all things good and right we should live 78.8 years.
In 1950 life expectancy was 68.2   Why are we growing older?
We have better screenings, we have better drugs, and overall as a medical professional we are better educated and have more tools to diagnosis and treat disease.
Life expectancy is still up to you.  You have to work at keeping your body healthy.  Stop living in stagnation lying around  on the couch.  Get yourself motivated to move and eat right for the longevity of it all.
There are three key priorities you need to practice to make your last days on this earth comfortable.
ONE:   EAT RIGHT the body is a series of chemical exchanges.  It requires super unleaded fuel.  Not crap.  Not greasy, sugary laced foods.  Real foods with real chemical and electrical sources.  Grease and sugar in overdosed amounts is just like alcohol and smoking.   It reduces life expectancy and the  body starts to stall and the engine gets clogged.
TWO:  You were made to move.  Move your body, your mind, and your emotions.  Exercising produces natural prozac to keep our moods modulated.  Exercise keeps your balance upright.  Every joint in the body needs to be stretched and worked.  Exercise is the key to a healthy body.  It can even override some of the bad foods you eat.  Stagnation of muscles and bones causes arthritis, pain, obesity, poor circulation, arterial clogging and inability to do normal functioning activities.
THREE:  Adequate rest.  That means sleeping and meditating.  Turn off the boob tube.  Rest your weary mind 15 minutes a day, let the poor brain stop stressing, and start resting.  Meditation is hard.  You must be quiet and when thoughts flood in you have to put a stop to them.  Repeat to yourself, rest, deep breath, rest, deep breath.  Have an understanding that you must rest in spirit.   Chemical calmness comes from meditation.

How do I know:
Consider the studies on Eating right.
consider the studies on Exercise.
Consider the studies on Meditation.
Consider the studies on obesity, depression, heart disease.  At the very basis of most disease is a body that is dissatisfied with itself.  Crept over with depression, despair, and zapped of energy and suffereing from lack of rest.

The wheels need to be rotated, the oil needs to be changed, and the radiator flushed.  Want to know how long you will live?  Try this calculator to find your life expectancy.  Then get to work on reducing your risk and live healthier and longer!
http://gosset.wharton.upenn.edu/mortality/perl/CalcForm.html

What if today you started out a new way.  You broke your morning ritual and added a little happy routine.  What if while you are getting ready this morning you decide to motivate yourself to be happy all day long.  I love to watch these videos to help me put a pep in my step and get the day started dancing and singing the happiness way.  I choose happiness, how about you?  How about if we try for one week to listen every morning to these happy songs, in hope to encourage our happy heart.   Happiness is made and felt inside of us.  But sometimes we have to instill it into our everyday routine in order to stay present in the feeling.  Some people may say “I don’t have time”.  But I am just asking you to listen while you work, work at your make up, or your hair, give you morning a new happy flair.  These three artist make it easy to feel the happiness.   Some days we get up and the happiness is just not there this is the time that we have to commit to making it happen.  Have fun dancing with the stars and thinking happy thoughts.

 

 

 

 

 

 

 

 

 

Take it to the steps for healthy living.  The step nazi’s want us to walk 10,000 steps a day.  How many miles is that?  If the average persons stride length is 2. 5 feet long then it takes about 2,000 steps to walk a mile.  The goal is 10,000 steps or 5 miles every day.
Where to start?  The best practice is to get a pedometer to measure your daily steps.  Measure for three consecutive days to get your average.  Once you get your average start setting your new pace.  Start trying to add 5 minutes a day.  Anyone can do anything for 5 minutes and its pretty easy to find five minutes.  Then each week try to increase your steps by 500 steps a day until you get to the magic destination of 10,000.  You could be an overachiever and go for more!
Why is stepping good?  Exercise is our bodies own natural antidepressant.  When we exercise we increase our endorphins, serotonins, and cortisol levels.  These powerful hormones are what make us happy.  Not only that, but exercise increases our energy levels, helps us sleep better, and increases our metabolism to help us loose weight.

Get your kids involved too.  Everyone likes a little competition.  Download a pedometer app or buy a pedometer for your whole family then at dinner figure out how many steps everyone got.   The winner gets desert!
It is so important to get our kids involved in stepping too.  Depression is sabotaging our young childrens minds.   A study done at Duke University looked at  356 children and measured their activity levels and depression levels. They found that walking briskly for  30 minutes 3 days a week was as effective at relieving the symptoms of depression as medications.  The physiologically effects of exercise is powerful.  I would also mention the added benefit of building muscle and strength which often makes us feel stronger emotionally as well as physically.
Ideas to Step Up:
1.  Park far away at the market or mall.
2.  Use the stairs.
3.  Walk at lunch.
4.  Pace while you are on the phone.
5.  Walk on commercial breaks.
6.  Walk your cart into the store.

Buy a pedometer:
http://www.walmart.com/ip/Pedometer-Digital-Goal-Activity-Tracker/39791292
Pedometer at Walmart 16.00
http://www.amazon.com/Accusplit-AE190XLG-Goal-Setting-Pedometer/dp/B001934NR8
Amazon $35.00

The Balance Within You  
(Balance in on the videos below for some great chair exercises!)

♦In 2010,  258,000 people were admitted for hip fractures caused by falls.
♦20-30% of women over 50 experience a spinal compression fracture in their life.  Most                              don’t even know it.  But the pain sure shows up!
♦If you experience a fall and fracture a hip you have a one in five chance of dying from complications.
♦If you lived alone before a hip fracture you have a one in three chance of going back home.

A fall can be devastating.  So do a little research and prevention, and GET ON AN EXERCISE PLAN.

IMPORTANT: BEFORE YOU EXERCISE GET A CHECK UP WITH YOUR HEALTH PROVIDER.  ANGINA OR CHEST PAIN IS A SERIOUS COMPLICATION TO EXERCISE ESPECIALLY IF YOU HAVE NOT BEEN WORKING OUT.  DO NOT START AN INTENSE WORK OUT, START WITH 5 MINUTES, YES 5 MINUTES. 

Most people do not realize how intricate balance really is.  Balance is a complex set of systems.  Some just think of it as weakness and then we fall, and then we fracture.  But it goes much deeper than this.  Balance is a “balanced” set of physiological functions.
It involves your eyes, your ears, your weight, your muscles, your arms, your legs, your abdomen, your strength.  It also heeds to any painful joints and muscle weaknesses.

The number one healthy entrance to aging with balance and with grace is preventions.
Osteoporosis is found on bone density scans.

What are your risk;

Age
chronic prednisone users
thyroid disease
family history
race and gender white and asian and female
smokers
low Vitamin D and poor calcium intake
sedentary life styles
alcohol

Things you can do to prevent falls and keep healthy going into middle age.
I always say exercise, strength training is just as useful.  Chair exercise sitting and standing can reduce your risk for falls.
Eye exercises.  These included picking a spot on the wall and focusing on it at you turn your head side to side, up and down.

All head exercises like shoulder shrugs, head spinning with your eyes open-go slow-caution dizziness.

The legs carry your weight.  If you knees and legs are weak you may easily slid out of the race of life.  Practice marching in place.  Practice getting up and down out of a chair, over and over again.  Getting out of chair takes great strength and balance and is one of the most noticeable problems of aging.  This is when you see yourself holding onto a table and rocking to get up.  RED flag- getting muscle building daily.

Eyes are in it to see.  But they also sense perception, depth, light and dark.  Get your eyes checked especially if you are a diabetic.  Wear proper glasses, skip the cheepees and go with the prescriptions every time.

Ears hear the words, sence the motion, feel the air, the wind, the noise, and cooporate in our balance.  Many people get vertigo or dizziness that is a result of changes in the middle ear.  I know it is hard to believe that all that dizziness is not something serious but I said “usually”  not always, so be sure you dont try to self treat it.

Nerve damage in your legs because of smoking, diabetes, or some kind of neuopathy can cause falls.  Again the best medicine is strengthen the very muscles that are causing you problems.  Check your feet and wear good shoes.  Get fitted for shoe inserts that are appropriate for you.

See some great exercises in these videos:

https://www.youtube.com/watch?v=07vLWCTbKUQ  great exercise video in a chair.

https://www.youtube.com/watch?v=j-GXnpMeN6Q   DONT DO THIS ONE ALONE!

https://www.youtube.com/watch?v=E696GThIOhc   vestibular (ear, dizziness, balance) exercises.

How about a class with some musical chairs?

And just one more island style:

For web page discriptions of exercise view these:
http://www.sitandbefit.org/exercise_for_dizziness_and_vertigo
http://www.uofmhealth.org/health-library/ug1239