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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
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Get Moving � For the Health Of It!</p>
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By Kathy Pinkham</p>
<p style="margin-top: 1; margin-bottom: 1" align="center">Director of Health and
Physical Education, Needham Public Schools</p>
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<p class="MsoBodyText" style="margin:1 5; ">The best way to
maintain your body is to MOVE. Once you get started � KEEP MOVING! Movement
through regular physical activity is a guaranteed way to make you feel better
and become healthier. Even if you have been relatively sedentary for most of
the winter, you can begin to receive immediate health benefits by participating
in regular physical activity at a moderate level of intensity. According to
the Surgeon General, adults should accumulate at least 30 minutes of moderate
physical activity most days of the week and children should accumulate at least
60 minutes.</p>
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It has been said that if physical activity could be prescribed as a
prescription drug, it would be the most widely prescribed drug in the world.
Why wouldn�t we want to take it? The body�s response to regular physical
activity results in tremendous health benefits. </p>
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strengthens heart and lung capacity</font><!--mstheme--></font><!--msthemelist--></td></tr>
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contributes to healthy bones, muscles and joints</font><!--mstheme--></font><!--msthemelist--></td></tr>
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increases attention</font><!--mstheme--></font><!--msthemelist--></td></tr>
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improves cognition</font><!--mstheme--></font><!--msthemelist--></td></tr>
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enhances ability to sleep soundly</font><!--mstheme--></font><!--msthemelist--></td></tr>
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enhances ability to perform daily tasks</font><!--mstheme--></font><!--msthemelist--></td></tr>
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<p style="margin:1 5; "><font face="Verdana" size="2">helps
to control weight</font><!--mstheme--></font><!--msthemelist--></td></tr>
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reduces depression and anxiety</font><!--mstheme--></font><!--msthemelist--></td></tr>
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improves mood</font><!--mstheme--></font><!--msthemelist--></td></tr>
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enhances the function of the endocrine system </font><!--mstheme--></font><!--msthemelist--></td></tr>
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decreases risk for stroke, colon cancer, diabetes, and high blood pressure</font><!--mstheme--></font><!--msthemelist--></td></tr>
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reduces risk of dying from coronary heart disease (the nation�s leading cause
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<font face="Verdana" size="2">So, get started! </font> </p>
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<font face="Verdana" size="2">The benefits of regular physical activity is not news to most of us, yet too
many of us have a variety of excuses as to why we don�t exercise. This is, in
part, because we assume that to be successful we need to expend large amounts of
money, time and effort. Although this is one approach, for some it becomes a
barrier that results in our inability to get started. </font> </p>
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</p>
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<font face="Verdana" size="2">So, keep it simple! </font> </p>
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<font face="Verdana" size="2">Any movement is better than no movement at all. It is spring and there are lots
of opportunities to engage in some form of physical activity. Opportunities
include formal exercise routines like walking, running, bicycling,
rollerblading, and swimming and leisure activities like canoeing, kayaking,
hiking and golfing. For those of you who feel like exercise takes you away from
some of your many obligations, consider washing your car, vacuuming your house,
mowing your lawn, or gardening. All of these household chores, if done for a
prolonged period of time at a relatively moderate pace, can add to your daily
physical activity requirement. In addition, simple changes in your daily
routines can also contribute. Try walking to do errands in the neighborhood,
park your car away from the stores and walk, use stairs whenever possible, and
schedule regular walking breaks if your work day requires you to sit at a desk
or computer for long periods of time. </font> </p>
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</p>
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<font face="Verdana" size="2">Physical activity can also become a family affair. Plan family outings and
major vacations that include exercise. Take your dog for an extra walk each day
(it will enhance your dog�s health as well). Set up games in the backyard that
encourage physical activity and extend the family dinner hour by adding a walk
after your evening meal. </font> </p>
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</p>
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<font face="Verdana" size="2">Once you begin to get more comfortable with physical activity, try scheduling 20
minutes a day for yourself to devote to a more formalized physical activity
program. Once this time has been scheduled, view it as sacred time and don�t
compromise it for other things. Devoting time in your weekly schedule for
physical activity will increase your success. If you have trouble sticking to
an exercise routine, try scheduling activity sessions with friends. Those who
exercise with others tend to remain faithful to their commitment to their
friends and family even when they don�t want to be faithful to their exercise
regime.</font></p>
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<font face="Verdana" size="2">Finally, be a role model for your children. Children develop habits and
routines by observing the adults in their lives. If you make physical activity
a priority in your life, your children will view it as important. Just as you
insist that your children brush their teeth daily, you should insist that your
children participate in some type of daily physical activity. If you are
successful, you will have given your children a precious gift. </font> </p>
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</p>
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<font face="Verdana" size="2">Eat Well/Be Fit Needham is a community coalition working to improve the health
of Needham residents. </font> </p>
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</p>
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