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The cardio and strength circuit | Challenge 8

The cardio and strength circuit | Challenge 8

Do you sometimes struggle with the monotony of exercise training? Changing your routine and accomplishing the occasional challenge can keep your exercise routine fresh and moving forward. Our new 8th Exercise Challenge adds variety to your routine by incorporating intervals of aerobic activity interspersed with strength-based exercises.

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Make time to move  |  Challenge 7

Make time to move | Challenge 7

The best time to move is when you are NOT feeling motivated! If you are spending more time at home and amended work routines, take this opportunity to introduce more movement in your life. If there has ever been an occasion where you could step away from your desk and...

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How to be Active at Home | Challenge 5

How to be Active at Home | Challenge 5

It's time to hit the reset button.  Prolonged periods of inactivity can have dramatic and detrimental effects on your health. Research shows that people who are inactive are at a 17-25% greater risk of dying earlier than active people of the same age.  Furthermore,...

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The wonders of walking | Challenge 4

The wonders of walking | Challenge 4

Not everyone enjoys running or cycling, but most of us can walk. The return on the investment of walking is a form of exercise can be profound in terms of physical and mental benefits. Additionally, walking can help clear your head to offset ‘cabin fever’ and improve...

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Get Moving | Challenge 2

Get Moving | Challenge 2

We need to get moving! Many of us are working from home or spending hours tied to a computer for work, leading to a sedentary lifestyle!  Presently, I am working remotely like many of you, which requires less walking, and generally less activity.  The number...

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Keeping Active | Challenge 1

Keeping Active | Challenge 1

Keeping Active | Challenge 1 What is the best and most efficient way to stay or become strong, active and mentally healthy? Exercise (even a single bout) can boost your immune system, can aid in your recovery from viruses and infection, and is a powerful tool to...

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Can you delay strength loss as you age?

Can you delay strength loss as you age?

One consequence of growing older is the decline in muscle strength and power, particularly in leg and arm muscles. However, research illustrates that decline in strength can be delayed in older adults with a consistent and purposeful strength training effort.

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Preparing for a total knee replacement

Preparing for a total knee replacement

Evidence shows that preoperative therapy for patients undergoing total knee replacement has a positive impact on early postoperative recovery.  And patients that prepare for knee surgery by strengthening muscles and improving flexibility tend to experience less pain, improved physical function more quickly, and reduced hospital stays. Read more about how to prepare for a total knee replacement procedure!

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Let’s get the ball rolling in 2022!

Let’s get the ball rolling in 2022!

Most of us acknowledge the need to be regularly active for optimal health. Despite scientific evidence that recognizes health benefits of exercise, consistent exercise habits are difficult to achieve. If you experience barriers to exercise, this article outlines strategies to help you!

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Is walking enough?

Is walking enough?

Is regular walking enough to keep you strong and fit? Several women in their 50s and 60s who walk daily have told me that their walking routine provides ample aerobic exercise. They achieve a minimum of 10,000 steps daily, which is an established recommendation....

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Run with it! |  5km challenge

Run with it! | 5km challenge

The idea of running or even walking 5km may sound appealing, but also daunting or unfeasible for many. If that’s you … keep reading! Consider building your capacity to complete a 5km run or walk over the next 6 weeks or longer. Just run with it and run for health!

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One year of Covid: How active have you been?

One year of Covid: How active have you been?

The COVID-19 pandemic has impacted nearly every aspect of our lives, notably health. In the last year, online activity increased markedly, but our bodies have become sedentary, sitting for hours in front of a computer. Read reflections on important lessons learned over the last year. We challenge you to reset your exercise routine and provide a starting point.

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Walking to health and fitness 

Walking to health and fitness 

Walking is a whole-body form of exercise when performed at a moderately intense pace, and helps you achieve the recommended activity guidelines for optimal health. Find out about preparing your body for walking and improving your aerobic capacity.

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Holiday challenge 2020

Holiday challenge 2020

The holidays are here and it’s time to get a head start on those New Year’s resolutions that promote more exercise. You can leave 2020 in the dust and get a fresh start! Read more and how to keep moving!

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Is high-intensity interval training for everyone?

Is high-intensity interval training for everyone?

High-intensity interval training (HIIT) is a method to gain many benefits of regular exercise including gaining muscle strength and endurance, lowering blood pressure and increasing cardiovascular health. But is HIIT appropriate, effective and protective for middle-aged and older adults? We help answer those questions highlighting some of the latest cutting-edge research.

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Strong shoulders and arms: we all need them!

Strong shoulders and arms: we all need them!

There are very few parts of your body that act in isolation. This is especially true for the shoulders and arms. Weakness of the shoulders can often lead to elbow and neck problems. This blog features tips and exercises on how to avoid common injuries of the shoulders, some that can occur from prolonged sitting at the computer.

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Run for your life!

Run for your life!

Running is an excellent form of aerobic exercise, and when done on a regular a basis can have enormous health benefits.  You may already be a regular runner.
Or like many people, you have never considered running as an option and even be terrified by the thought. We provide helpful advice on how you can start or restart a regular running or walking regime. Even if you are already a regular runner, there are tips for you too.

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Get Ready to Swim!

Get Ready to Swim!

Swimming is a wonderful non-weight bearing exercise for whole body fitness. Despite the obvious benefits, many people do not swim on a regular basis, in part because of practical issues. Be encouraged that there are ways to become a regular swimmer and it may not be far out of reach.

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