How Much Time do you spend outdoors in the fresh air?


Here’s how to calculate the amount of time you spend outdoors in the fresh air

Outside time in fresh air ÷24 hours x 100

This shows you how much time you are spending cooped up, inside your house, the office, school,  a car, train, bus etc.


But,you might say

“I am asleep for at least 7. 5 hours so that calculation is not fair since I need to sleep!”


Let us calculate the amount of waking time we spend outdoors in fresh air.

Outside time in fresh air ÷ 16.5 X 100


I am aiming for at least 6% of my waking hours to be out getting some fresh air. 


Benefits of Fresh Air

Yesterday was the start of

Task 8: Get out in the fresh air

I know that:

– Some places are extremely cold.

– Some places have several inches of snow.

But fresh air is extremely important. Even a few short minutes will do.


Click the picture below to read about some of the benefits of fresh air

benefits of fresh air


Task 1- Get Adequate Rest

Today is the start of the 30 Day Health Challenge, November 1-30 2014.

Our first task is to get adequate rest.

Look out for a post on rest later today.

Be sure to download the Schedule, Meal Plan and Important Items for the challenge by clicking on the pictures below.

30 Health Challenge Schedule

This has a list of the 10 tasks with their dates. Remember that this challenge is progressive and once a task has been started it continues until the duration of the health challenge.

The Challenge Log is to help us keep track of our progress. Each day, tick all the tasks that you have completed for that day.

30 DAY HEALTH 2014

Important Items for Health Challenge

health challenge

15 Day Meal Plan

This is a list of meals for the first 15 days of the health challenge. It has breakfast, lunch and supper.

We follow this rule for meals:

~ Breakfast– for kings

~ Lunch– for princes

~ Supper– for paupers

meal plan 2014


More Scrubs

The 30 Day Health Challenge is winding down. Today was the start of Task 8 which is: Do not eat any English/white potatoes or wheat.

Now we’ve only got 2 tasks left! Isn’t it exciting!

Well here are some more scrubs here and here to prepare for Task 10.

And don’t forget to check out the recipes on this blog as we prepare a nice sugar free (Task 6), potato free and wheat free (Task 8), breakfast that has at least 2 different kinds of fruit (Task 5), and eat it nice and un-rushed for the upcoming Task 9 which begins on 23 February .

Oh and don’t forget to:

Task 1: Drink at least 8 glasses of water during the day

Task 2: Exercise for at least 30 minutes during the day 

Task 3: Brush your teeth at least 2 times a day and floss at night

Task 4: Eat a salad, raw or steamed vegetables

Task 7: Do something outside in nature 



Benefits of Fresh Air- Task 7


Task 7 of the 30 Day Health Challenge is to Do something outside in nature. But why? you might ask…

There are so many benefits that we get from going outside and getting some fresh air. Below is a list of just some of the benefits:

  • Cleans our lungs. Helps the airways of your lungs to dilate more fully and improves the cleansing action of your lungs
  • Brings more oxygen to our cells.
  • Helps our brains to function properly as it needs about 20 % of our body’s oxygen to function. We can think better and therefore have a sharper mind. This also helps to clear your mind, improves your concentration.
  • Helps increase the rate and quality of growth in both plants and animals due to healthier cells
  • Helps to improve your heart rate, blood pressure, and metabolic rate
  • Helps your immune system fight off disease more effectively due to healthier white blood cells. Strengthens your immune system by supplying it with the oxygen it needs. White blood cells require more oxygen when working to kill and destroy bacteria, viruses, and germs. Enough oxygen will ensure that they are able to function properly.
  • Alters your brain levels of serotonin which helps to improve your mood and promote a sense of happiness and well-being It will leave you feeling more refreshed and relaxed. The amount of serotonin is affected by the amount of oxygen you inhale. Serotonin can significantly lighten your mood and promote a sense of happiness and well-being. Fresh air will leave you feeling more refreshed and relaxed. 
  • Will help you sleep more soundly at night
  • Helps your body get rid of accumulated impurities
  • Fresh air improves digestion.  It helps supply the oxygen needed for the cells to break down the food. This is why it’s great to take a small walk outside after you eat. This is very good for helping to maintain a healthy weight.


Are you ready to get out and get more fresh air? I am.


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