You can get the benefits of cardiovascular and aerobic exercise in just 60 minutes a week. Exercise intensely for one minute and leisurely for another minute. Work up to a total of 20 minutes, three times a week.

The appeal of the one-minute workout is that after 30-60 seconds of pushing yourself, you continue moving, but at a leisurely pace. If you want to do more, then rest for between  30-60 seconds and push toward the intense phase again.

New studies show the program is as effective as more minutes of exercise and can be equally as safe.

Winter can be a challenging time for many, with shorter days, colder weather, and the post-holiday lull. But you don’t have to let the winter blues take over! Here are a few simple strategies to keep your energy up and your spirits high.

Get Moving—Exercise is a powerful mood booster. Even a short walk outside can increase endorphins and help you feel more positive. 

Soak Up Natural Light—Lack of sunlight can affect your mood. Keep your home bright by opening blinds and curtains during the day.

Connect with Others—Staying connected to friends and family is key to fighting feelings of isolation. Schedule a coffee date, host a game night, or even hop on a quick video call to brighten your day.

Your home should be a place of comfort, and you don’t need a big budget to make it feel like a personal retreat. Here are some affordable ways to refresh your space:

Layer Cozy Textiles—Few things are as inviting as soft, layered textures. Add throw blankets to your sofa or bed, and layer rugs for warmth and comfort. Check thrift stores for affordable finds or repurpose blankets or scarves you already have.

Upgrade Lighting—Lighting can easily transform a space. Swap harsh overhead lights for lamps with warm-toned bulbs, string lights, or candles. These small changes create a softer, more relaxing glow that’s perfect for cozy evenings.

Rearrange and Declutter—Sometimes a fresh perspective is all you need. Rearrange furniture to improve flow and clear out items that don’t spark joy. A tidier, open space can feel instantly calming and more inviting.

Bring Nature Indoors—Incorporate greenery with plants, flowers, or natural elements like twigs and pine cones. Even simple arrangements can make a room feel more alive. Propagating plants or foraging outside keeps costs low while adding personality.

DIY Personalized Decor—Turn your walls into a gallery of memories and creativity. Frame favorite photos, sketch minimalist art, or repurpose old materials like scarves or fabric scraps for one-of-a-kind pieces. These touches make your home uniquely yours.

February is often associated with grand romantic gestures, but true love is found in the small, meaningful actions we take for ourselves and the people around us. Here are some simple ways to spread warmth and care this month.

For Yourself

Start a Gratitude Journal: Write down one thing you’re thankful for each day. This practice can boost your mood and help you focus on the positive.

Treat Yourself to Something Special: Whether it’s your favorite dessert, a relaxing bath, or a solo movie night, take time to indulge in small pleasures.

Unplug for an Hour: Disconnect from devices and enjoy a quiet moment with a book, some music, or simply your thoughts.

For Others

Handwritten Notes: Write a thoughtful note to a friend, family member, or partner. In today’s digital world, a handwritten message feels especially personal.

Unexpected Kindness: Pay for someone’s coffee, leave a positive review for a local business, or call a friend you haven’t spoken to in a while.

Small Tokens of Appreciation: Surprise someone with a baked treat, a bouquet of flowers, or even a heartfelt compliment—it can make their day.

For Your Community

Volunteer: Spend an hour at a local shelter or community center or donate to a cause that matters to you.

Support Local Businesses: Shop small or recommend your favorite spots to friends.

Be a Good Neighbor: Offer to bring in packages or share a warm meal with someone nearby.

Love doesn’t need to be extravagant; it lives in the thoughtful, everyday moments that connect us to others and remind us to care for ourselves. This February, embrace these simple acts of love and see how they can brighten the world around you.

Lunar New Year, also known as Chinese New Year or the Spring Festival, is one of the oldest and most significant holidays in many East and Southeast Asian cultures. Its origins trace back over 4,000 years to ancient China, where it began as a way to celebrate the end of winter and the start of the agricultural season. Rooted in traditions of honoring deities and ancestors, it marks a time of renewal, family unity, and gratitude.

The holiday is based on the lunar calendar, which follows the cycles of the moon. This is why the date varies each year but always falls between late January and mid-February. Each year is associated with one of the 12 zodiac animals, along with one of five elements (wood, fire, earth, metal or water), creating a 60-year cycle.

One of the most enduring legends behind the Lunar New Year involves Nian, a mythical beast that terrorized villages. To scare it away, people lit firecrackers, banged drums, and displayed red decorations, which Nian was said to fear. These customs evolved into today’s vibrant celebrations, including lion dances, fireworks, and red envelopes filled with money.

The final day of the Lunar New Year is celebrated with the Lantern Festival, symbolizing unity and hope. While the holiday has transformed over centuries, its core themes—family, gratitude, and new beginnings—remain timeless. Today, it’s observed worldwide, bringing people together to honor tradition and welcome prosperity for the year ahead.

February is an ideal time to recognize the science-backed benefits of hugging. Regular embraces can enhance both physical and mental health.

Physically, hugging can help lower blood pressure, strengthen the immune system, and reduce pain by releasing endorphins. Mentally, hugging decreases cortisol levels— alleviating stress, boosting serotonin and dopamine, improving mood, and combating depression. Emotionally, hugging fosters trust and deepens connections, enhancing relationship satisfaction.

Incorporating more hugs into daily life can lead to these numerous benefits. This February, embrace the power of a hug and share its warmth with those around you.

Beyond individual well-being, hugging plays a vital role in strengthening social bonds. Regular embracing can enhance trust and communication among friends and family, fostering a supportive community. By sharing hugs, we not only improve our health, but we also contribute to a more connected and compassionate society.

So go ahead—share the love, one hug at a time!

Stroke is a devastating experience in which blood is cut off from a part of the brain. It can have many contributing factors. One of them, physicians now say, is stress.

According to the journal Stroke, researchers looked at medical records of more than 6,000 men and women who participated in a 16-year study. As part of the study, participants’ anxiety levels were measured. Over the course of time, 416 people suffered at least one stroke. The researchers determined that the risk of stroke rose 14% among individuals with higher anxiety levels, as measured in terms of such symptoms as extreme nervousness, tension, and general stress. Participants with especially high rates of these symptoms were identified as having an increased risk of 33%.

One possible connection: Stress often leads to unhealthy habits like poor nutrition, smoking and drinking, and lack of exercise. Stress also contributes to higher blood pressure, one of the culprits behind stroke.

February is often celebrated as a time for romantic love, but love takes many forms worth honoring. While romance captures attention, the lasting power of committed love, compassionate love and, perhaps most importantly, self-love truly shapes our lives. These deeper forms of love reveal themselves through the care and commitment we show to others — and ourselves — every day.

Prioritizing our health is one of the most profound ways we express self-love. Too often, we place everyone else's needs above our own well-being. But one of the greatest acts of love — for ourselves and for those who care about us — is making time for preventive healthcare.

Many of us know at least one person who discovers that a treatable form of cancer or another health condition could have been caught earlier through routine screening. We often hear, "I just never made the time to get checked out."

Healthcare professionals remind us that serious health conditions often begin silently: A quick blood pressure check might prevent a stroke, a routine mammogram might detect cancer at its most treatable stage, or a basic cholesterol screening might lead to lifestyle changes that add years to our lives.

Timing matters with these screenings. At 40, our bodies begin to send signals to which we should listen. By 45, consider having screenings, such as those for colorectal and prostate health. And at 50, it’s time to check in on bone density and lung health.

Remarkably, these potential life-saving measures require minimal time — 10 minutes for a blood pressure check, 30 minutes for a mammogram and an hour for an annual physical. These small investments can reshape our future.

Remember that our health is the foundation for all of our plans and dreams. Every moment spent on preventive care is a gift — to ourselves and to everyone counting on us to be around for several more years.

With care, 

Gino Pezzani

RE/MAX Heights Realty

www.vanhomesales.com

604-418-9366

 

As February unfolds, it reminds us that warmth doesn’t just come from the sun—it comes from the connections we nurture. Whether it’s the joy of a hug, the celebration of love on Valentine’s Day, or the quiet moments of reflection this season inspires, this month is filled with opportunities to embrace what matters most.

February teaches us balance: between reflection and renewal, between the stillness of winter and the anticipation of brighter days ahead. It’s a time to pause, appreciate the small joys, and hold close the people who bring warmth and meaning to our lives.

This month also invites us to explore the many ways we can foster connection in our daily lives. From thoughtful acts of kindness to meaningful conversations, February challenges us to show up for others and ourselves with love and intention. These small gestures have the power to deepen bonds and create lasting memories.

As we navigate February’s chilly days, let’s also focus on the potential for growth. Whether it’s setting new goals, rekindling old passions, or taking steps toward long-held dreams, this is a month that reminds us that every day holds the possibility for renewal. Let's make the most of it.

Kind Regards,

Gino Pezzani

Exposure to natural light is crucial for regulating our circadian rhythms, which control our sleep wake cycles. During the winter months, the lack of daylight can disrupt this rhythm, and lead to fatigue.

A study published in the Journal of Affective Disorders shows that light therapy—using a light box to simulate sunlight—can improve energy levels and combat Seasonal Affective Disorder (SAD).

If you can't invest in a light box, then try to spend time outdoors during daylight hours, especially during the morning.