Problem: Article: Particularly if you are not particularly active, walking can be a good way to get your body moving and build your overall physical strength. Gradually increase your speed as well as the distance or length of time you walk.  Aim to walk at least 30 minutes a day every day, in addition to other physical activities. Escalating your walking to running can cause a greater reduction in ferritin levels. Warm up your body before any exercise, including something as low-impact as walking. Gentle, dynamic stretching before walking will help prepare your body. Working out with weights not only increases your overall muscle strength, new research suggests that it can reduce your ferritin levels. Try doing at least 40 minutes of strength training 3 times a week, along with your regular exercise routine.  You may want to start with resistance training if you have a hard time with aerobic exercises, such as walking or running. If you're new to weight training, you might want to start out with a trainer or experienced lifter so they can check your form and make sure you have proper form and that you're using equipment correctly. Intense exercise has the greatest effect on ferritin levels. This means going beyond regular, moderate exercise. To decrease ferritin levels, you need to engage in intense, prolonged training. Talk to your doctor about what types of training may be right for you, and to get recommendations for programs or professionals in your area that can help get you started.  If you don't have a lot of time to exercise, interval training can be a good way to increase the intensity of your workouts. High-intensity interval training can burn a significant amount of calories in a short period of time, as well as potentially reducing your ferritin levels. Athletes with normal ferritin levels have a high likelihood of developing an iron deficiency as a result of intense training. If you've just started an exercise regimen, it may take months or even years before it starts to affect your ferritin levels to any significant degree. Gradually increase the intensity of your exercise, and continue to check your ferritin levels regularly. If you want to reduce your ferritin levels, exercise alone typically isn't going to do it for you. Make dietary changes as well, and consume less iron.
Summary: Start a walking regimen. Add resistance training. Increase the intensity and duration of your exercise. Have patience.

INPUT ARTICLE: Article: Turn on the radio or place your portable music player onto a set of speakers. You can play any type of music you find relaxing. If you cannot think of anything, here are a few suggestions:  Zen Jazz Classical Instrumental pieces, especially piano Nature sounds, such as rain, streams, and birdsong Bright bathroom lights are often garish. If you have a headache, they can make it feel even worse. Candles have a soft glow and can give your bathroom a more tranquil, relaxing feel. Keep them on the bathroom vanity, where they won't fall.  If you are worried about using real candles, consider using battery-operated ones instead. Many of the newer ones have a soft, flickering orange glow, just like a real candle. Some even come scented. You can also consider getting a Himalayan salt lamp. Some can be plugged in while others require a candle. They have a very soft glow and can help purify the air. Tie some lavender into a bundle with a piece of twine. Add a loop to the end of the bundle, and hang it from your showerhead. The heat and steam from the shower will help the lavender release its wonderful, calming aroma.  Many people also find eucalyptus and lemongrass to be both relaxing and refreshing. You can also fill a diffuser bottle with essential oil and leave it near your shower instead. Not only will this give your bathroom a hint of color, but it may also help it appear more serene and relaxing. Choose plants that like a lot of moisture and not a lot of sunlight, such as orchids, ivy, and philodendron.  Philodendron doesn't even need soil. They can thrive in a small vase filled with fresh water.  If you don't have a green thumb at all, consider decorating your bathroom with fake plants instead. Choose green, ivy type plants, over flowers. This way, they won't look out of place. Choose your largest, softest, fluffiest towels. If you have any with a fancy pattern or trim, get it out. These will help make that relaxing feeling from your shower last longer.  Large, white, fluffy towels, in particular, have a spa-like feel. Spas in general tend to be very relaxing.  While you're at it, consider having a soft, fluffy bathrobe ready for you to slip into after your shower. This will give your bathroom a more luxurious feel which, in turn, can make your shower feel more relaxing. Choose some pretty glass bottles with pumps, or soap dispensers, and pour your liquid soaps, shampoos, and conditions to them. If you have a bar of soap, consider keeping it on a pretty dish.

SUMMARY: Play some soft, relaxing music. Turn down the lights and light some candles instead. Try hanging some lavender from the showerhead. Try adding some live plants. Get out your fanciest towels. Consider transferring your bath products to pretty glass or plastic containers.

In one sentence, describe what the following article is about: You are a beautiful person just by dint of being you. Your life is a precious miracle, your individuality is special. While fashion fads, preferences for certain body shapes or parts and styling requirements come and go, one thing never changes, and that is that you matter. You can always work on attitude and appearance but never forget that your very essence is something to always be proud of. Realize that you deserve to have a healthy, happy and well educated life. You are also responsible for ensuring that this happens. Confidence is a skill that can be learned and practiced. The more you put it into practice, the more it will become second nature. If you grow up in a gregarious society, such as the United States, it's an expectation, so you'll have plenty of role models to imitate. Smiling shows that you're happy and comfortable in your own skin. Smiles suggest that you're approachable, friendly and nice to talk to. Don't just give the impression of being nice, then fail to deliver. To be seen as beautiful, it's important to exude a beautiful attitude toward everyone. That means showing other people kindness, consideration, thoughtfulness and compassion. Each of these will add up to your beautiful aura. Make the most of your natural talents by working hard to hone them. Learn as many skills as you can so that you can be self-sufficient, capable and most importantly of all, competent. You owe it to yourself to be a fully-rounded person who can do things for herself.
Summary:
Appreciate what you have got already. Learn to be confident. Smile often and with authenticity. Be nice. Honor your abilities and skills.