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Achieving Good Health
Nutrition

Exercise

You should have 30-40 minutes of cardiovascular exercise every day. The basic formula for success is to set goals that gradually increase your physical activity. Keep track of your increased physical activity, continually re-establish short-term goals, and reward yourself for effort and progress.

Walking, cycling, aerobics and swimming can all help you look and feel great! But watch for the following pitfalls when beginning a new activity.

• Setting unrealistic goals
• Ignoring lessons from past experiences
• Ignoring personal "likes" and "dislikes"
• Starting off too vigorously
• Criticizing oneself




TIPS FOR WALKING

GENERAL WALKING

• Not in the best mood? Take to the street. When you walk, your brain releases feel-good chemicals that beat the blues.
• Walk regularly and you will sleep more soundly at night.
• Walk the right way! If you want to see results, you have to walk with good form.

HERE'S HOW:

• Keep your chin up, shoulders relaxed, chest lifted.
• Pump arms with a 90-degree bend in the elbows. Hands should be cupped loosely, not clenched.
• Pull abs in.
• Plant heel first with toes lifted, then roll along the ground, pushing off with the toes.
• Maintain tall posture; avoid arching your back or leaning forward.

 

 


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