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10 Healthy Ideas:

  1. Drink water
  2. Stop smoking
  3. Walk after eating
  4. Floss your teeth
  5. Use the stairs
  6. Play a sport
  7. Take vitamins
  8. Go dancing
  9. One less cookie
 10. Stretch daily

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Calories Burned (est.)
per 30 min for 150 lb person

TV Watching
Weight lifting
Walking (3 mph)
Yard work
Running (7 mph)



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Important Safety Precautions and Disclaimers

Starting a fitness program is a smart decision, but don't hurt yourself in the process! Then you could be in worse shape than you started in...

DISCLAIMER: The information on this website is provided "as is". The author, publishers and providers of this information disclaim any loss or liability, either directly or indirectly as a consequence of applying the information as presented. Individual circumstances must be considered. No guarantee is given, either expressed or implied, in regard to the accuracy, or acceptability of the information.

Always consult your physician
This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

Vitamins and supplements
Since natural and/or dietary supplements are not FDA approved they must be accompanied by a two-part disclaimer on the product label: that the statement has not been evaluated by FDA and that the product is not intended to "diagnose, treat, cure or prevent any disease."

Medical Conditions

See the Medical area of this site for overview of various conditions and the risks and benefits associated with your potential fitness program. Injury prevention is also covered.

Safety During Fitness Activities

Each type of athletic activity carries it's own risk. If you are trying something new, discuss the most common potential problems with someone who is experienced. We try to note safety precautions throughout the site, as they pertain to that particular sport or workout routine. Here are some safety tips regarding walking, jogging and running:

Physical safety and security for walkers & runners
  • Stay alert, walking/running on a well-lit course that you are familiar with, and preferably not alone. Avoid deserted streets and overgrown trails. There is always more safety in numbers.
  • Ignore verbal harassment. Use discretion in acknowledging strangers.
  • Donít jog on ice or during thunderstorms.
  • Wear reflective or light colored clothing after dark or in poor visibility
  • Always run facing traffic and always yield the right of way to vehicles
  • If you run alone, carry a cell phone (and maybe pepper spray) and avoid wearing headphones
  • Carry identification, and medical information if you have a condition
  • On a paths, stay to the right. Allow room for runners and bicyclists to pass on the left
  • Jump rope if weather conditions or darkness keep you inside. It gives you a terrific workout and strengthens your arm muscles besides your legs.
Medical and nutritional considerations for walkers & runners
  • Wear the right attire for weather conditions. Layers are always wise. The layer next to your skin should be tight-fitting and made of synthetic material that doesn't absorb water.
  • Listen to your body. Soreness is common after a jog or run, but sharp pain lasting more than 20 minutes after exercise could be a sign that something is wrong.
  • Eat lots of grains every day. If you eat snacks, try to make them healthy ones.
  • Shoot for a nutrition ratio of 50% carbohydrates, 20% protein, 30% fat.
  • Don't overexert yourself trying to keep up with faster athletes until you have a base of training established.

Running or Walking

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...and all towns in between!


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