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This is a weekly article filled with bite-sized pieces of digestible health advice for busy doctors written by a personal trainer. Take a moment to refresh your mind, body and soul amidst the trauma of study.

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Movement/Fitness 3 helpful hacks for exercise beginners Being active and healthy shouldn’t be something you hate. Choose activities that you enjoy. Maybe it’s bike riding, swimming, or surfing. Going to the gym can be daunting, but once you get into it you may really love the group classes or the thrill of lifting weights. Experiment…

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Exercise We were made to move! These days however we are sitting for increasingly longer periods of time. One study included over 120,000 adults over 14 years  and found that people who sat for extended periods of time and did not exercise in their recreation time had an increase risk of premature death by 94%…

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Exercises Exercise Exercise doesn’t need to be hours and hours slaving away in the gym or out for a marathon run (unless you love that kind of thing). And in reality, many of us simply don’t have that kind of time to devote. Does that mean you can’t exercise effectively? No way! Here’s a simple…

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Exercise It’s no surprise that most of us are sitting down wayyy too much these days, which is leading to all kinds of health problems from ‘nerd neck’ to dangerous levels of inactivity. If this is you (let’s be honest, it’s all of us), try a new habit this week called “3 every 30” coined…

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Exercise Here’s a fun and effective way to move more and all you need is your phone or a simple pedometer. Using a step app or pedometer, track your average daily steps without added intentional extras or exercise time. Once you know your average steps, set a larger amount as a goal, aim to hit…

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Exercise Stretch routine for chronic sitters Ever find yourself hunched forward? If you sit for long periods of time on a regular basis, you most likely have this type of posture to some extent. Most of us these days would benefit from working on improving our posture and one fantastic way to do this is…

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Exercise Shorter workouts can be effective, if you do them right! There’s one simple principle to follow when you’re strapped for time but you’re still committed to moving your body: the less time you have, the more intense the workout should be. You might think it’s crazy, but you can get sweating in just 1…

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Exercise We’ve all heard that warm-up stretching before a workout is important, but do you know why, or how to do it properly? Warming up is like turning the ignition on in your car and letting it sit for a minute before taking it out for a drive. It gets the muscles ‘warm’ (blood flow)…

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Exercise If you need some creativity when it comes to your workouts, give this a go: create your own “pyramid” workout. Don’t worry, you won’t need to travel to Egypt and climb the pyramids each day, but it might be similarly tough! Here’s how it works: Choose 1-3 exercisesDecide how many repetitions you’ll start with,…

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Exercise Staying on our fitness game can be a challenge when we travel often. However if you are serious about maintaining an active lifestyle, there are certainly ways you can incorporate exercise into your trip. Try these suggestions: Incorporate a walk into your daily plans.Do a short cardio interval workout each morning or evening. Ten…

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Exercise Here is a really simple way to create a full-body workout in less than a minute! The template below is based on 4 categories by which you’ll be working every muscle group in your body (arms, chest, shoulders, back, legs, and core). Instructions: 1. Choose 1 exercise from each category below. 2. Complete 10…

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Exercise If you’re anything like me, I get bored with doing the same thing over and over when it comes to exercise. This week I’m sharing another way to create your own home workout using the Ladder principle. A “Ladder” workout is created simply by choosing your exercises, for example, alternating lunges, shoulder press, bent…

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Exercise Keeping your workouts interesting and varied is not only great for avoiding boredom, but your body always looks for the path of least resistance. Therefore, changing it up regularly keeps you from plateauing. Here’s another way to create a workout at home or anywhere. AMRAP stands for “As Many Rounds As Possible” within a…

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Exercise Keeping fit on a budget Is it necessary to spend heaps of money in order to get and keep fit? I say no. In fact, I know a lot of people who pay for gym memberships to have access to equipment and classes, but barely get there 8 times a year! Keeping fit is…

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Exercise In the exercise world, there’s weird names for everything! EMOM stands for “Every Minute On the MInute.” This is probably my favourite way to create a quick and effective workout. How it works: Choose how long your workout will be, for example 10 minutes. It’s preferable if you have an app or timer that…

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Exercise Feeling tight? Why not schedule in 10 minutes of stretching before you finish your day? Gentle stretching relieves tension, increases flexibility, and reduces the risk of injury. Here’s five Pilates stretches to get you started. You can also do them along with me on this 10-minute stretch video: https://youtu.be/GJ6d4Noqlfs Hip flexors – Lying on…

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Exercise Did you know you can get a sweat up without having to jump up and down? That’s right – low-impact interval training is great because you are moving your body in a way that elevates your heart rate, but doesn’t require high impact on your joints. Some basic examples of low-impact bodyweight exercises include:…

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Exercise If you find yourself sitting for long periods of time regularly, your posture is at risk of being compromised. This can result in tight back muscles, and weak chest muscles, which manifests as hunched forward shoulders and a slack core. One effective way to fix or prevent this is to regularly practice a couple…

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Exercise There’s this little piece of equipment that you can take with you and use basically anywhere for a really effective strength workout. Can you guess what I’m talking about? The trusty resistance band. Here’s 3 reasons why it’s so great: It’s a cost-effective investment in your fitness (they can be bought as cheap as…

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