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Increasingly, research indicates exercise is the best medicine your doctor can prescribe. It reduces the risk of heart disease and prevents or helps control high blood pressure and diabetes. Exercise helps lower cholesterol and keep weight down. It increases bone density and muscle strength to slow deterioration caused by arthritis and osteoporosis. It can reduce your risk of developing certain types of cancer. It’s even been proven to relieve depression and anxiety. The trouble is, most of us find it tough to put aside time to exercise on a regular basis. Health experts recommend a minimum of three 30-minute vigorous workouts weekly or 30 minutes of moderate exercise most days of the week. The good news is those 30 minutes can be split up. While 20 minutes of aerobic activity is ideal; two 10-minute activities will deliver almost as much benefit. So if you can’t set a block of time aside, here’s how to make the most of time you didn’t know you had! Try these tips - Work or live in a high rise? Get off the elevator 2 or 3 floors (or more) before yours and take the stairs.
- Get off the bus 2 or 3 stops before yours and walk (briskly) the rest of the way.
- Park in the furthest corner of the lot.
- Use your coffee break or lunch hour to go for a brisk walk.
- Do some stretching exercises while you watch TV.
- Play with your kids – a game of tag, a nature hike, a bike ride or a swim is a fun way to exercise.
- Do your own chores. Mowing the lawn, raking leaves, cleaning the house or washing the car are all good exercise.
- Watching something on the stove? Pick up a couple of heavy cans and squeeze in some arm lifts or do a few stretches.
- Remember that many activities you enjoy – walking, biking. dancing, a pick-up basketball game – are good ways to get aerobic exercise.
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