Try decluttering, skipping the booze, getting some rest, and other healthy tips to help you have a great week.

Hello, readers of Yahoo Life! My name is Kaitlin, and I welcome you to your weekly podcast of the best in health and wellness.

Fall is here, and it’s the perfect time to go for a walk. But would you consider walking more than 15 kilometers on an extreme trip across your city? Some even share their journeys on social media. Do it yourself – make sure you practice pedestrian safety, stay hydrated and bring a satisfying snack.

In the meantime, check the weather in your area and, if you’re interested, your horoscope. Then check out these health facts below.

🏃‍♀️ Take breaks during exercise

Long, steady runs not your thing? A study published in the Proceedings of the Royal Society B says that resting during exercise can be beneficial. Researchers looked at 10 participants who walked on a treadmill and a StairMaster at different increments and found that those who did short intervals of 10 seconds to 30 seconds ate about 60% more oxygen as they continue to walk the same distance. This high oxygen consumption means that short bursts can burn more calories and require more energy than continuous exercise – meaning you get more out of your workout, even if you exercise for the same amount of time.

Want to try it yourself? Make some time next time you’re in the gym – choose a hard pace on the treadmill for 30 seconds, then recover actively by walking. Repeat again!

🎃 Try the October idea

January may not be the right time to set goals – at least, according to the idea extended by creator Macy Morgan on TikTok in 2023 that has just resurfaced. The theory says that the month of October can be the best month to achieve your goals because you may feel the urgency to achieve something at the end of the year without the stress of maintaining the progress of you for a full 12 months. Example: Did you want to do a workout routine back in January but failed? Consider this permission to call October to reset and take advantage of autumn training.

☀️ Get the glory, first

If you’re struggling to wake up in the fall, you’re not alone – shorter days and reduced melatonin, the sleep hormone, can leave you feeling groggy. Fiona Barwick, director of the Sleep and Circadian Life Program at Stanford University, suggests a simple fix: Get 10 to 15 minutes of light exposure first thing in the morning. Going outside is fine, but turning on your lights ASAP also works. Still feeling sluggish? Try a light box, which is basically an indoor solar simulator. With a box that produces 10,000 lux (a unit of light measurement) it simulates the bright sun outside, helping you feel alert and energized.

🕰️ Set aside time to do nothing

Looking to unwind from a stressful week? While signing up for a yoga class is one way to relax, there may be an even easier, freer option: Set aside time in your schedule to do nothing. Giving your brain a break from travel, to, to life can give you time to decompress and reset, no matter what you do with that empty space on the calendar. For example, “nothing” time might look like drinking coffee outside and listening to the birds (good for mental health in itself!) or it might give you time to take a nice bath. , it’s a luxury rather than a quick shower. The key, of course, is to hold on to your “something” – take advantage of the instant gratification that comes with the product, and you’ll come out of it refreshed, ready for the next thing on your to-do list. should do them.

🧹 Consider getting rid of a lot of things

From spring cleaning to… fall decluttering? In an interview with Insider, the mother-of-three revealed how the breakdown made her feel calmer in her own place – even though it meant giving up things she once loved, like his children’s old games. Although it can be difficult to throw away things you love, there are many good reasons to reduce your hoarding. Professional organizer Tracy McCubbin shared some tough love tips with Yahoo readers about de-cluttering, including putting emotions aside. After all, just because something is old, doesn’t mean it’s inherently valuable – nor is that gift you swore you’d use but never have. Throw it away or give it away.

💡 Bring light into your workplace

You know that keeping your desk clear can help you focus on work, but professional organizer Anastasia Lee has some amazing advice for people looking for greater productivity while working in the home office: put first natural light. Doing so builds energy and focus, Lee told Business Insider. No window? If not, Lee says to “opt for bright, warm lighting to create a comfortable workspace.” Getting more light during the day is associated with a lower risk of depression, so it’s worth shooting for!

🛒 Read nutrition labels — even when shopping online

Apps like Instacart make ordering food for the week a breeze, but you may want to proceed with caution, according to a new study from Tufts University’s Friedman School of Nutrition Science and Policy. Researchers found that only about 35% of online grocers provide an FDA-approved food label, which includes nutritional information, ingredients and allergens. This means that you can buy things that you would not consider, if you were to read the labels in the store, that affect your diet and overall health. While the Tufts team is calling for action from retailers, consumers can make better choices by checking food labels online or sticking to whole foods like fruits and vegetables when shopping.

🍷 Avoid alcohol for a month

Trends like “Sober October” encourage people to stop drinking for a month, but if you missed the boat this month, you can still take part in the 30 days without alcohol – and there are several reasons that you would like to try, Dr. Leana Wen explained to CNN. Eliminating alcohol from your life for a short period of time can help you assess your drinking habits and identify potential problems, especially if you are concerned about something like binge drinking or an anxiety disorder. using alcohol. Skipping alcohol can also lead to health benefits such as better sleep and weight loss, even reduced liver inflammation and lower blood pressure.

🧽 Be careful when cleaning

Deep cleaning your space can feel very rewarding – just make sure you’re safe while doing it. Another way to avoid toxic chemicals is to avoid mixing cleaning products. Mixing vinegar and bleach, for example, can produce harmful chlorine gas, which can cause serious health risks and can be fatal in large quantities. Always read labels and ensure proper ventilation when using cleaning products to keep yourself safe, and alternate sponges and other tools between products so you don’t mix chemicals. hurt on purpose.

🧍Don’t just stand there!

You may have heard the advice to stand more, rather than sit. However, a new study has found that standing, by itself, may not provide you with many benefits – and may increase your risk of cardiovascular disease. Experts told Yahoo Life that you should choose to move instead of standing, as “the general advice is not to sit still,” Dr. Christopher Yi, a neurosurgeon, explained. If you work in an office, for example, get up and walk every half hour, whether it’s a quick walk to fill your water bottle or actively stretching at your desk.

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🥗 More health and wellness tips

• Walk with purpose – call a friend or listen to an audio book to manage your time before work

• Add protein powder or Greek yogurt to your bowl of oatmeal for a mix of protein and fiber

• Drink green tea – it can help lower your cholesterol

• Start designing. It can make you feel more satisfied with your life.