Move More

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Let’s Move

Being active is an integral part of a healthy lifestyle. Physical activity can help lower your weight, improve your overall health, lower stress, help you sleep better, and make you feel energized.

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Resources
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Couch to 5k Running/Walking Plan

Never thought of running/walking a 5k? Well here's why you might consider beginning training for one:
Participating in a couch to 5K plan just might help you to lose weight and become more active. Training  
for a 5K may even help to improve your overall health as well. Here’s a plan to help you get you started and ready to run/walk your first 5K. 
Tips to get you started: Dress appropriately for the weather. Make sure that you warm up and stretch before each run/walk. Finally, remember to cool down after each session.
Click here for a beginner’s run/walk program…

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PHYSICAL ACTIVITY GUIDEBOOK from Health.gov Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active. MyPlate.gov
Click here for the Physical Activity Guidebook

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By April Clark

The start of a new year is the perfect opportunity to recommit to our physical fitness goals. Research indicates that losing weight or getting fit is the number one New Year's resolution in the U.S. A key to success is to engage in a physical  activity that works for you, regardless of age, size and abilities. Yoga can be a great choice in helping you accomplish your goals
Read more...

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Stress and Physical Health: How to Use Yoga to De-Stress
By April Clark

The New Year is upon us and we are encouraged to take an active role in our health and wellness.  More and more we hear about the damaging effects of stress on our physical health and how exercise and food can play a part in mitigating and preventing it.  Yoga is an excellent choice for de-stressing while inviting movement into the body.Read more...

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Target Heart Rate Calculator

Your target heart rate is the range at which sustained physical activity - running, cycling, swimming laps, or any other aerobic exercise - is considered safe and effective. Click here to figure out your target heart rate

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YOUR GOAL: BUILD UP YOUR WALKING TO 10,000 STEPS A DAY
Lighten Up Onslow

You can start out small by walking 2,000, 3,000 steps a day, but slowly increase the number of steps that you take every day. If you are already in shape, you may build to 10,000 steps sooner. Why is walking so good for you? Walking can help you maintain a healthy weight, and walking can prevent or manage chronic illnesses such as heart disease, high blood pressure and type 2 diabetes.

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Setting a Realistic Exercise Plan
Lighten Up Onslow

Adding exercise and physical activity to your life is one healthiest things you can do at any age. But some fear that it might be too late Read more...

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SET SMALL GOALS TO MOVE MORE

First Small Goal: Tell yourself “To begin getting in shape and healthier; I will move more”. Walking is an excellent way to move more and it’s little or no cost! Read more...

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WALKING

Work more steps into your day by choosing the stairs over an elevator and parking at the back of the parking lot and take a 10-15 minute walk at lunch. Click here to try these walking videos that you can do at home pinterest.com/lu4l/exercise-walking-workouts

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BUILD MUSCLE!

Every pound of muscle uses 6 calories a day just to support itself, while each pound of fat burns only 2 calories daily. The more muscle you build, the more calories you will burn. Plus, building lean muscle will make it easier for you to maintain a healthy weight. Try these weight training exercise videos and build more muscle. More exercise videos here.

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SHOULD YOU TRY A CROSSFIT WORKOUT?

Are you wondering if you should try CrossFit training, but not sure what type of workout it is? CrossFit is a system of exercise and nutrition that claims to “forge elite fitness.” CrossFit advocates a mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting. Workouts are typically 30 minutes or less and very intense, requiring maximal physical exertion. Read more

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Just Beginning an Exercise Program?

Here are some tips to help you avoid injuries when you start exercising. Everyone that begins to exercise wants to do it correctly and avoid getting sore or injuring themselves. As a coach, it is a main responsibility to make sure that everyone from a beginner to an athlete is safe from injury.

Here are some tips and suggestions on how to keep the body going without it breaking down in the end.

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Getting in Shape

Losing weight, and getting in shape means taking your first step to add exercise to your daily routine. If you have never exercised, or haven’t exercised in a long time, start out slow. Take a 10 minute walk at lunchtime, or play one of the beginning exercise videos listed on the Lighten Up Pinterest Page “exercise videos”.  You will find a list of exercise workout videos, from Pilates, cardio, yoga, muscle strengthening and more. Try a new workout every day, varying from cardio to strengthening. Remember, you need to start out slow, and build up your stamina.

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Exercise Tips
Lighten Up Onslow

Eat before you exercise. According to experts at Mayo Clinic, you should fuel your workout by eating. So, if you exercise in the morning that means getting Read more...

The content of Lighten Up Onslow, Onslow Memorial Hospital and its affiliates, is not a substitute for medical advice.  We encourage you to please consult your primary care provider  before beginning any exercise program or nutrition plan,  especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.  We do not endorse the use of any specific product, service or business, including but not limited to supplements, meal replacement products, diet plans, exercise equipment, health and fitness businesses, etc.  The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.

 

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