Link to Owner Dr. Robert B. Pamplin Jr.



This article brought to you courtesy of Barb Raines of Club Fit, Canby Herald Insider Fitness Expert.

Ron and Barb Raines

Exercise is an essential to being healthy. Exercise

maintains healthy weight, improves mood, reduces risks

for illness, disease and feels good! So how much do you

need for optimal health?

Do something EVERY DAY. Moving is key so is varying the type of exercise and this can include a trip to the gym, walking, running, sports, hiking, lifting weights, biking, and so much more.

Most healthy adults need at least 150 minutes of moderate and 75 minutes of vigorous aerobic activity, or a combination every week, with strength training included at least twice. We recommend 1 hour each day or 420 minutes in total of "intentional exercise"

Walking is an important element to add as an activity

and you'll burn approx. 100 calories for every 15 minutes.

The fresh air, movement of pushing your body forward is one of the best things you can do. The beauty of walking is that everyone can participate, any age, any level of fitness, with the dog, with others or for the solitude of quiet. Walking is therapy, aim for 10,000 steps

a day with at least half of that being "on purpose"

Exercise is a hard thing to get started with, it's work, it's a commitment, it takes time to realize the benefits and to get hooked. We recommend a visit with your doctor and at leats 10 hours with a trainer when you are starting new, knowledge is power & education is the key

to success.

Club Fit

365 S. Redwood Street

Canby, OR 97013


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