Weekly Health Watch with items on working out after daylight saving time, cutting back on red meat, new infant guidelines from the AAP and more.

On the first Sunday of November, the annual daylight saving time ritual officially welcomes the fall season, and that means it will get darker earlier. As summer's light fades, make sure to squeeze the most exercise opportunities out of the remaining daylight hours.

With less sunshine time, many people feel less energized and sometimes even a little depressed. The body produces more melatonin during the darker months, which can cause you to feel lethargic. Exercise triggers endorphins (feel-good brain chemicals) that can elevate the mood, increase confidence, relieve stress and calm the mind.

Set a regular workout schedule, such as lunchtime or another daytime time slot, and keep it as a daily appointment. It's not necessary to work out for 60 minutes every day to reap the benefits; try fitting just 30 minutes of exercise into your day. If you're short on time, focus your time on high-intensity strength training ­­–– a good strength training session can be completed in a shorter period of time than a cardio session.

Shorter days mean that your early morning or evening workout may now be happening in the dark. Take precautions like wearing bright colors or reflective gear, working out with a buddy or group, and always keeping a form of ID with you to make safety a priority.

-- Life Fitness

New Research: Links with math disability


The children in the study who appeared to have difficulty grasping the fundamental concept of exact numerical quantities — that the printed numeral 3, for example, represents three dots on a page — went on to be diagnosed with math learning disability by fifth grade.

Did You Know?

Excessive alcohol consumption, including binge drinking and high average daily consumption, is responsible for an average of 79,000 deaths in the United States each year. -- CDC

Health Tip: Go over your fear

It's unfortunate, but many exercisers are embarrassed by any type of fitness failure. As with all other areas of life, failure is an opportunity to learn. Rather than setting goals that you aren't likely to meet, set small, attainable goals and take baby steps. Remember, constant perfection doesn't leave much opportunity for growth.

-- Life Fitness

Number to Know


Children’s Health: New infant sleeping rules

Since the American Academy of Pediatrics recommended all babies should be placed on their backs to sleep in 1992, deaths from sudden infant death syndrome have declined dramatically. Three important additions to the recommendations include:

- Breastfeeding is recommended and is associated with a reduced risk of SIDS.



Boomer Health: Less red meat is healthier



GateHouse News Service