Take Charge of Your Health: Start an exercise routine. Recipe of the month.

Start a Realistic Workout Routine

Regular exercise is a great way to take care of your body. The US Dept. of Health and Human Services recommend that adults engage in moderate-intensity aerobic activity for at least 150 minutes each week and muscle-strengthening activity two times per week. Getting enough exercise often comes down to prioritizing movement and getting creative with planning, so consider the following tips to start a realistic routine.

Start small
Begin with short sessions and then increase the time and difficulty. If you overdo it, you may experience muscle soreness, become discouraged, and quit.

Choose a fun workout
Find an activity you enjoy—or are good at—and incorporate it into your routine. You’re more likely to stick with the workouts if you are having fun.

Move when your energy is the highest
You may see the best results when working out during your peak hours. Some people also like to work out in the morning before other things come up in the day.

Schedule workouts
Putting workouts on your calendar can help you commit to a routine. If you need to change the scheduled workout, reschedule it on your calendar immediately.

Find a workout partner
Working out with a friend or personal trainer can make exercise more fun and help you stay accountable. If you can’t workout with someone, pick an accountable partner and check in with each another about your fitness journey.

This information is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice. © 2022 Zywave, Inc. All rights reserved.

Recipe of the Month

Curried Brown Rice with Pumpkin Seeds, Apricots, and Spinach

Makes 4 servings
Ingredients

1 c short grain brown rice (uncooked)
1 Tbsp olive oil
2 garlic cloves (chopped)
1 red onion (peeled and finely chopped)
1 Tbsp curry powder
2 c fresh spinach (chopped)
2 c low-sodium vegetable or chicken broth
salt and black pepper to taste
1 c dried apricots (chopped)
1/2 c pumpkin seeds (toasted)

Directions

1. Rinse the rice well.
2. Heat the oil over medium heat in a large, heavy saucepan.
3. Add the onions and garlic and cook for three to four minutes. Then stir in the curry powder.
4. Add the rice and broth and bring to a boil over high heat.
5. Reduce the heat, cover and simmer for 30 to 45 minutes until the liquid is absorbed.
6. Remove from heat and stir in the apricots and spinach.
7. Replace cover and let sit for 10 minutes.
8. Add the pumpkin seeds, salt and black pepper and fluff with a fork. Add more curry if desired.
9. Serve immediately.

Nutritional information for 1 serving
Calories 463
Total fat 19 g
Saturated fat 3 g
Cholesterol 0 mg
Sodium 150 mg
Carbohydrate 64 g
Dietary fiber 8 g
Total sugars 20 g
Added sugars included 0 g
Protein 15 g

Source MyPlate