ADVERTISEMENT
Y our
H ealth ,
Y our
Way
Are you managing your health, your way? AstraZeneca has assembled a team of experts to get
you started with simple tips that help you build your own three-step plan, with everything from
eating right every day to setting up a fitness plan.
Y o u
M a k e
I t
H a p p e n !
Andrea Metcalf
Certified Personal Trainer
Enjoy the beauty of each day, and make
sure to take time for yourself. A little can
go a long way, so try these simple tips:
W alk T h is W ay
I recommend getting 30 minutes of moderate exercise daily. Walking is a great
place to start - burning up to 400 calories per hour! Think F.A.S.T.!
Want to get started on a
new, healthier lifestyle?
It's as easy as taking
that first step.Jiterally!
Becoming more physically
active is an important
way to help lower your
risk of disease. Find
creative ways to avoid
sitting in one place for
more than an hour.
Staying active is an
essential element of
optimal physical as well
as mental fitness. As your
muscles become stronger
and more flexible, your
mind should follow.
F rie n d s :
Start a walking group with family and friends. Establish a regular
routine and then look for ways to push the group with a more challenging
route or increased intensity.
A b s :
Keep your head high and your abdominals pulled in, and breathe deep
into the belly to tone your core and support your spine.
S id e w a y s:
Try a direction change - alternate crossovers and side steps into
your routine to train more muscles and practice balance.
T e m p o :
Pace your steps
10
long strides,
10
short strides, and
10
with a skip
or bounce. The intervals provide intensity changes, which can lead to less
boredom and more calories burned.
visit www.YourHealth-YourWay.com
Log on for more great tips and information from Dr Peeke and
other experts to help you build your own smart plan toward
managing your health, your way.
• Before you begin any
exercise plan, make
sure you're up-to-date
with your physical
exams, and let your
doctor know that you
want to get more active
• Exercise with a friend
or trained professional
as you embark on your
path to an improved
healthy lifestyle
Pam M. Peeke MD, MPH, FACP
Author of
Body for Life for Women
Assistant Clinical Professor of
Medicine, University of Maryland
Dr Pam
Peeke has been compensated
(or her services on this program
