Just like everything in nature, the body is in a continuous state of regeneration. It is constantly building itself up, tearing itself down and rebuilding itself all over again. Exercising daily builds strong muscles, strengthens the bones, boosts immunity and confidence and helps you sleep well so you wake up refreshed and happy. Put simply, exercise is strong medicine.

Daily pressures like family squabbles, too much traffic, noisy neighbors or overdue bills cause stress. Even changes in your sleep pattern, diet or exercise can create stress. Deep breathing lowers stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. B-r-e-a-t-h-e!

Stress can precipitate high blood pressure, heart problems, gastrointestinal distress, fatigue, muscle and joint pain, headache, irritability, backache, anxiety, insomnia, depression and that ever-growing culprit, obesity. Exercise is an excellent stress-buster. Consider non-competitive aerobic exercise, strengthening with weights or movement activities like yoga or Tai Chi.

Maybe you are stressed out because of your mounting bills, work schedule or a chaotic home life, but you do have access to some powerful stress-busting tools, as I write about in this chapter. Stress does stimulate immunity — a plus for immediate situations. But over time, stress hormones weaken your immune system and reduce your body's response to foreign invaders.

By slowing down and redirecting your energies inward, not only will you train your brain to relax, you will begin to reestablish the wholesome sense of self-worth necessary to positively change your life. In all of her sagacity, Eleanor Roosevelt said these very true and perceptive words: "No one can make you feel inferior without your consent."

When you constantly direct your attention and energies outward, it’s easy to lose the sense of inner wonder, calmness, balance and beauty where true happiness, joy and peace originate. Abe Lincoln once said: "We are as happy as we make up our minds to be." Our inner happiness comes not from the things we own; it comes from kindness and the love we have and show to the world.

Stress is a major problem in life. Advances in technology have increased the pressure to keep busy, even during leisure hours. We talk on the telephone and text while we drive, and we watch TV while we read. I love this passage by Albert Einstein: "Out of clutter, find simplicity. From discord, find harmony. In the middle of difficulty, lies opportunity." Slow down and celebrate life today.

Don’t give up. Don’t ever give up! You can do anything to which you set your mind. Move in the direction of your dreams. It was Dale Carnegie who once said: "Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all." I believe in you and your ability to achieve your goals and be uplifted each day.

I have a myriad of things to accomplish in this life and have no interest in being slowed down by health issues. You owe it to yourself to be healthy and confident. No one is going to do it for you. Your future depends on the choices you make today. Choose wisely. Start with the 12-Minute Action Steps in this book and in no time, you'll transform and enrich your physical and mental health.

With knowledge and determination, you can make being out-of-shape and unhealthy a thing of the past. I offer you a reader-friendly book that provides a roadmap, but it’s up to you to make the healthy choices and goals that are important to you. It was Albert Einstein who offered us this sage, cogent comment: "If you want to live a happy life, tie it to a goal, not to people or things."