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Takes inches off your waist
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Lowers Blood pressure
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Improves Good "HDL" Cholesterol
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Prevents Diabetes
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Reduces risk of heart attack
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Regular exercise such as walking daily for 30 minutes
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We all have heard that regular exercise is important. Well there is no denying it, it is! Studies have shown that individuals who exercise for at least 30 minutes five times per week have a lower risk of heart disease, diabetes, and cancer. SAHARA promotes regular moderate exercise such as walking and it is easy to do - no memberships needed and something you can do anywhere!
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Walking
Aim to take at least 10,000 steps a day, which is equivalent to 2 miles of walking. use your pedometer to monitor your progress!
 
Here are some examples of great activities:
- Take the stairs instead of using the elevator.
- Park at the far end of a parking lot and walk the extra distance.
- Walk to do your errands instead of driving.
- Get off the bus one stop early to squeeze in a quick walk.
- Walk with a buddy - make it social! At lunch, with your dog, or after dinner, it is always a good time to walk.
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Moderate Exercise
Aim for at least 10,000 steps per day at least five days a week. If 30 minutes of continuous activity is too much at once, try breaking it up into three ten minute sessions of activity. Exercise should be continuous for at least 10 minutes. Set goals and gradually increase the amount you walk each week. You can do it, you have it in you!
If you are breathing hard and break a sweat you know you are getting a good work out.
Here are some examples of great activities:
  
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Sports
Participating in active sports regularly is a great way to stay healthy.
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Don't be a Couch Potato! Spending hours in front of the television or computer screen will have a negative impact on your health in the long run. If your job requires you to spend time in front of a computer all day then consider getting active in your leisure time!
Don't make excuses! Walking costs nothing, and the returns are great!
The SAHARA Study Team Email: sahara@mcmaster.caTel: 905-527-4322 ext.40378Website: www.saharaproject.ca |
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