Publisher's Note

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    It’s been 23 years since I’ve moved to Canada from the Philippines.  I remember that the first thing I looked for was a Filipino community paper so I can read some news about the community being new in Calgary.  I never found any Filipino community paper back in 1996. From them on I told myself that [...]

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Page added on January 19, 2011

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Start the New Year in a Healthy Way!


Getting in shape is easier than you think!  Just start slowly by adding some physical activities that you enjoy into your daily routine, and slowly work your way up to one hour of activity everyday.

Choose a variety of activities from these three groups:

ENDURANCE (4 to 7x a week) – continuous activities for your heart, lungs, and circulatory system.

  • Walking
  • Swimming
  • Skating
  • Cycling
  • Soccer

FLEXIBILITY (4 to 7x a week) – gentle reaching, bending and stretching activities to keep your muscles relaxed and joints mobile.

  • Yard work (raking/shoveling)
  • Yoga/T’ai Chi
  • Dancing
  • Stretching exercises
  • Gymnastics

STRENGTH (2 to 4x a week) – activities against resistance to strengthen muscles and bones and improve posture.

  • Lifting children
  • Carrying groceries
  • Rock wall climbing
  • Resistance/weight training
  • Sit ups/push ups

Here are some other ideas:

  • Throw on a fun upbeat CD or turn on the radio and dance
  • Take a walk and/or bike ride after supper and make it an adventure
  • Attend community events and fairs that offer physical activity opportunities
  • Join a sports league
  • Organize a neighborhood game of football/basketball
  • Participate in a community charity walk/run/bike
  • Take advantage of local parks and community recreation and sports facilities
  • Use body pwered tools such as lawn mowers, rakes and shovels
  • Go for a short, but brisk walk at lunch
  • Leave your car at home for short trips

Keep sport and physical activity fun!

(always consult your health professional before starting an exercise program)

Jay Raymundo

NRG Fitness Inc.









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