The most recent National Health Interview Survey (NHIS) reported that 32% of US adults exercised regularly in 2008.[1] This is a one percent increase from the 2007 survey. According to the 2008 survey, 32% of Americans either:

• engaged in light to moderate physical activity for 30 minutes or more at least 5 times a week; or
• performed vigorous activity for 20 minutes or more at least 3 times a week.

Women 24 and under and 65 and older were less likely than men to exercise but men and women ages 25-64 were equally matched at just over 30% each. Participating in physical activity was shown to decrease with age for both men and women but with a steeper decrease for women than men.

The 12th right of Dr. Carolyn Demarco’s A Woman’s Bill of Rights, states, “I have a responsibility to look after my diet, reduce, stress, exercise, and relax on a regular basis.”

Why is this included in Demarco’s bill of rights? Because diet, stress, exercise, and relaxation are fundamental to good health and only you have the power to control these aspects of your life. A doctor can surgically repair any wound, but s/he cannot make you exercise every day or remove items from your dinner plate that are unhealthy. A doctor can only tell you what you should do; you are responsible for putting his or her advice into action.

All doctors acknowledge that diet, stress, exercise, and relaxation are four fundamental keys for good health. Regardless of whether you are in perfect physical condition or currently struggling with an illness, integrating these four keys into your life will have a huge impact on your health. Some of the many benefits include:

• Preventing future illness: A person who puts the four keys into action is more likely to fight-off illness. Numerous studies have shown that a diet high in fruits and vegetables not only fights current illnesses, but wards off future illnesses. A person who experiences high levels of stress is more likely to succumb to illness – so try to bring that stress down.
• Reducing inflammation: Inflammation can cause chronic pain and many other ailments. To learn about how the four keys can help reduce inflammation, please read our article, “Anti-inflammatories, and Reducing Inflammation Naturally.”
• Improving Mental Acuity: When your body is supplied with the right foods, exercised regularly, and allowed to relax without stress, you will find that your mind functions at a higher level. Many people find they can think faster, clearer, and harder.
• Healing Faster: If you have recently had an illness or injury, the four keys can help you heal faster. Exercise alone will help you heal eight times faster.
• Improving Stress, Diet, Exercise, and Relaxation: As you incorporate each key into your life, you will find that other keys are simultaneously improved. For example, if you eat a healthy diet, your body will be able to exercise better and burn energy faster. Conversely, when you exercise more, your body will crave healthier food and be able to relax more. Exercise is also a great way to burn-off stress. When you are not as stressed, emotional eating decreases.

By incorporating these four keys into your life, you will create a strong, healthy body that forms the basis for your future health. Start today by incorporating one of the keys into your life and then gradually work to incorporate the others.

Two weeks have passed since New Years – the night we all vow to make changes. New Year’s resolutions can be invigorating and motivating; they are an opportunity to examine our lives and note the difference we would like to make in the upcoming year.

But two weeks have passed now and some of us are left wondering, “Have I bitten off more than I can chew?” In the spirit of change, many of us get carried away and create long lists of things we would like to change or choose particularly hard resolutions. As the realities of daily life set-in, we realize we may not be able to accomplish everything we had hoped. Feelings of disappointment and guilt are sure to follow when we don’t live-up to our high expectations.

So where do we go from here? First, just because you may have “fudged” a few resolutions or not followed through on others, it doesn’t mean they should be thrown in the trash and forgotten. Every day is a new day and with it comes the opportunity to start fresh. But that doesn’t mean there aren’t changes to be made. Instead of heaping a load of changes onto our lives in one day, we can take a better approach. By gradually implementing new resolutions, we can make changes that last.

You can start by making a list of all of your goals. Then, try breaking your goals into smaller, attainable goals. For example, if one of your goals is to do everything you can to conceive this year, ask yourself, “What steps can I take to ensure that?” Jot down all the different ways you could improve your chances of conceptions. Some items on your list might include:

• Meet with my gynecologist
• Improve my nutrition
• Exercise regularly
• Complete a relaxing activity each week
• Research treatment options with which I am comfortable

Once you have your list, separate each goal into weeks. For example, we could divide our sample list this way:

• Week 1: Schedule appointment with gynecologist
• Week 2: Research treatment options with which I am comfortable, so I am prepared to speak with my doctor
• Week 3: Improve my nutrition by eliminating white sugar, white flour, and other processed foods
• Week 4: Begin exercising three times a week. Find a work-out buddy or sign-up for an exciting exercise class.
• Week 5: Start doing yoga, meditation, or a quiet walk in the park to remain calm
• Week 6: Research other changes I can incorporate into my life to help me conceive
• Week 7: Add beneficial foods to my life – eat more fruits and vegetables
• Week 8: Exercise 10 minutes longer every 3 days, or exercise 4 times a week.
• Week 9: Add a second relaxing activity to my week

Although these gradual changes are not as instantly satisfying as completing an entire set of goals in one day, you are more likely to stick to your resolutions when they gradually become apart of your daily life and routine. Then, when the ball drops and 2010 begins, you will be able to look back at 2009 and be surprised at all you have accomplished.

by Jackie Schuld

I grew up hearing the old adage, “Everything Happens for a Reason.” I’ve tried to apply the principle to different obstacles in my life, but in September, my mother was diagnosed with recurrent ovarian cancer. As my mother faces a life-threatening illness, it hardly seems fair to think such a painful thing is happening for a reason.

In my job, I speak with infertile women almost every day. I believe that they too must find it painful when people suggest that everything happens for a reason. Did they do something to deserve this struggle? Is there something they need to be taught through infertility? Asking these types of questions only adds unneeded stress and guilt. I believe the old adage still has value, but it is better used when examining life retrospectively.

So what do women do when they are still in the midst of their struggles? Instead of trying to find a reason, women may be better served to use the time to look introspectively. Women can seize the opportunity to examine their lives and see how much time they are devoting for their personal health and well-being. Examining areas like nutrition, exercise, relaxation, personal relationships, and personal happiness can open the doors for growth and change.

This is especially important for women who struggle with infertility. The constant cycle of treatments, charts, medication, and schedules can be very draining and stressful. By taking the time to focus on themselves, infertile women are not only creating something good from an unfortunate situation, they are improving their fertility.

If you would like to read how nutrition, exercise, and stress affect infertility check out our studies of interest at http://www.clearpassage.com/resources/studies.php