Take a step towards a healthier life!

Finding it hard to find time to exercise in today's fast paced world? Well small changes in your daily routine can significantly increase your physical activity and improve your overall health.???

Physical inactivity is one of the leading risk factors for noncommunicable diseases (NCDs) and death worldwide. Want to reduce your risk of developing certain diseases and live a healthier longer life? Well, regular physical activity reduces risk of many types of cancer by 8–28%, heart disease and stroke by 19%, diabetes by 17%, and depression and dementia by 28–32%.?

Welcome to this month’s newsletter where we provide you with easy and practical tips to get you moving more, without overcrowding your schedule!?

Walk More?

Walking is one of the most accessible forms of exercise. Here are a few ways to increase your steps:?

• Park Further Away: Whether you’re at work, the grocery store, or any destination, park at the far end of the lot to add in some extra steps.?
• Walk Instead of Driving: If travelling a short distance, walk to your destination instead of taking your car. ??
• Set a Timer: For every hour, take a 5-minute walk around your home or office to keep your body moving throughout the day.??

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Take the Stairs? One of the easiest ways to add more movement to your day is by taking the stairs instead of the elevator or escalator. Climbing stairs is a great cardiovascular workout and strengthens your legs and core. Start with a flight of stairs and gradually increase as it becomes easier.? ?

• Incorporate Mini Workouts:?You don’t need to go to the gym to stay fit. Short bursts of activity throughout the day can start to add up:?
• Walking Treadmill: While working at home or watching TV, get your steps in on a walking treadmill instead of sitting down.?
• Commercial Breaks: When watching TV, use the commercial breaks to do a quick set of exercises like jumping jacks, push-ups, or lunges.?
• Morning Stretches: Start your day with a 5-minute stretching routine to wake up your muscles and get your blood flowing.? Turn Chores into a Workout? Household chores are a great way to stay active:?
• Vacuuming: Engage your core and use your arms to push and pull the vacuum, turning this chore into a full-body workout.?
• Gardening: Digging, weeding, and planting are all great ways to strengthen your muscles while enjoying the outdoors.?
• Cleaning: Scrubbing floors, washing windows, washing the dishes, doing laundry, or organizing your space can burn calories and keep you moving.?

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Use Technology to Your Advantage?

Online Workouts: There are so many free workout videos available online. Find what you’re into. Try a new yoga or pilates routine, dance workout, or strength training session from the comfort of your own home.?

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Make it Social?

Physical activity is more fun with family and friends:?

• Join a Class: Whether it’s dance, yoga, pilates, or a group fitness class, being part of a community can keep you motivated.?
• Exercise with Friends: Plan regular walks, runs, or workout sessions with a friend.? You’re more likely to stick with it if you have someone to hold you accountable.?
• Family Fun: Get the whole family involved. Get active by playing sports, go for bike rides, or even go on a walk in the park.? ?

Increasing your daily physical activity doesn’t require drastic changes. By making small adjustments to your daily routine, you can easily incorporate more movement into your day and acquire the benefits of a more active lifestyle. Remember, every step counts toward a healthier you!?

Thank you for being a part of our health-conscious community.?

Stay active, healthy, and informed!?

Your Health Advisor,?

ELAK HEALTH

For more health tips and wellness advice, visit our website @ https://elakhealth.org/ or follow us on Instagram, LinkedIn, and Facebook ELAK HEALTH ??