WEBVTT - 1000 steps after dinner 

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<v Speaker 1>Welcome to Before Breakfast, a production of I Heart Radio.

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<v Speaker 1>Good Morning. This is Laura, Welcome to the Before Breakfast podcast.

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<v Speaker 1>Today's tip is to take one steps after dinner. By

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<v Speaker 1>aiming to get some physical activity in the evening, you

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<v Speaker 1>can completely change the dynamic of what is often a

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<v Speaker 1>low energy time of day. I know that a great

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<v Speaker 1>many Before Breakfast listeners exercise well before breakfast, and that

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<v Speaker 1>is wonderful. Mornings are a great time for getting stuff done,

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<v Speaker 1>and if you exercise first thing, it can boost your

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<v Speaker 1>energy for the rest of the day. But unfortunately, many

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<v Speaker 1>of us have a tendency to do our workouts and

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<v Speaker 1>then not move at all after that. This is especially

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<v Speaker 1>true if we are working from home and the commute

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<v Speaker 1>from our home offices to the kitchen is about twenty steps.

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<v Speaker 1>We eat dinner, we supervise homework, we do any kid

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<v Speaker 1>bedtime routines, and then we settled down in front of

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<v Speaker 1>the TV. We feel much of the time like we

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<v Speaker 1>don't have a whole lot of energy for anything else.

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<v Speaker 1>Over time, all this evening time seems to blend together.

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<v Speaker 1>Was Tuesday different from Wednesday? Who even knows weekday evenings

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<v Speaker 1>are what they are? But one simple change can help

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<v Speaker 1>shake things up. Aim to walk at least one thousand

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<v Speaker 1>steps after dinner. This really isn't that much. It's half

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<v Speaker 1>a mile, maybe ten minutes or so. But by making

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<v Speaker 1>the small habit tweak, you can reshape the evenings. This

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<v Speaker 1>happens in several ways. First, to log those steps, you

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<v Speaker 1>might wind up going outside, and that's a great idea

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<v Speaker 1>for those of us going into the summer season. Just now,

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<v Speaker 1>when the evenings are longer and lighter, go see the world.

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<v Speaker 1>It's especially a treat if you've been in an office

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<v Speaker 1>all day. This habit can also produce more evening family time.

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<v Speaker 1>If you have kids, you can get them out with you.

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<v Speaker 1>An evening bike ride or scooter ride around the block

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<v Speaker 1>will get everyone out and moving. Little ones can go

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<v Speaker 1>in strollers. A teen or preteen might be willing to

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<v Speaker 1>go for an individual walk with a parent, a great

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<v Speaker 1>way to score a little time together and maybe break

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<v Speaker 1>up the homework too. Activity tends to produce its own energy.

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<v Speaker 1>If we are sitting around vegging, it can be hard

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<v Speaker 1>to do anything, But if you decide to get up

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<v Speaker 1>and move, you will feel more energetic. Crazy but true.

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<v Speaker 1>Now I am not talking about running a full marathon

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<v Speaker 1>after dinner, well evening exercise turns out not to have

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<v Speaker 1>the negative sleep effects people once thought it did. I

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<v Speaker 1>do know that the day has been long, and you

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<v Speaker 1>may have run your marathon before breakfast, but a gentle

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<v Speaker 1>stroll is easy enough, and this can add just a

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<v Speaker 1>little more physical activity to the total. You will probably

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<v Speaker 1>sleep better and you'll spend a little less time motionless

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<v Speaker 1>in front of screens. Things can happen while you are

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<v Speaker 1>out and about walking that make the day more memorable.

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<v Speaker 1>This is a lot of upside for a very small commitment,

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<v Speaker 1>So why not aim to get one thousand steps tonight?

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<v Speaker 1>If it feels good and it makes your evening better,

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<v Speaker 1>then you could try for every night. It is a

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<v Speaker 1>great way to celebrate summer. We'll see if it's worth

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<v Speaker 1>sticking with in dark winter blizzards, but for now, why not.

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<v Speaker 1>In the mean time, this is Laura. Thanks for listening,

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<v Speaker 1>and here's to making the most of our time. Hey, everybody,

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<v Speaker 1>I'd love to hear from you. You can send me

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<v Speaker 1>your tips, your questions, or anything else. Just connect with

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<v Speaker 1>me on Twitter, Facebook and Instagram at Before Breakfast pod.

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<v Speaker 1>That's B the number four. Then breakfast p O d.

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<v Speaker 1>You can also shoot me an email at before Breakfast

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<v Speaker 1>podcast at i heeart media dot com that Before Breakfast

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<v Speaker 1>is spelled out with all the letters. Thanks so much,

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<v Speaker 1>I look forward to staying in touch. Before Breakfast is

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<v Speaker 1>a production of I heart Radio. For more podcasts from

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<v Speaker 1>my heart Radio, visit the i heart Radio app, Apple Podcasts,

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