MAK­ING HEALTH CHANGES

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IF YOUR New Year’s res­o­lu­tion to get fit has al­ready come to a stand­still – it’s time for a re­boot!

Lace up to shape up and im­prove your health and well­be­ing by join­ing Cancer Coun­cil in The March Charge.

The March Charge is a month-long chal­lenge call­ing on Queens­lan­ders to set a dis­tance to cover through­out March, and walk or run to reach their goal.

Charg­ers are also en­cour­aged to add a fundrais­ing spin to their chal­lenge and put their legs in mo­tion to make a dif­fer­ence in the fight against cancer.

So, where do you start? Get ready to charge to­wards a health­ier, hap­pier you with our top tips:

1. Set an achiev­able goal. Start the charge by set­ting a goal that is at­tain­able. This will help keep you mo­ti­vated and pre­vent you feel­ing over­whelmed when clock­ing up kilo­me­tres. If you don’t do much ex­er­cise right now – make a com­mit­ment to walk at least 1km each day or dou­ble your daily steps to be­tween 8000 and 10,000. If you’re al­ready com­fort­able in ac­tivewear - push your­self to go a lit­tle fur­ther or faster each day.

2. Keep it con­sis­tent. Whether you choose to walk 30km through­out March, or run 100km, in­te­grat­ing ex­er­cise into your reg­u­lar rou­tine is a great way to stay on track. Re­search shows en­thu­si­asm and en­durance can di­min­ish if you re­peat­edly post­pone ex­er­cis­ing, so keep it reg­u­lar to im­prove your health and hap­pi­ness.

3. Seek sup­port. Find­ing the mo­ti­va­tion to get ac­tive on your own can be a chal­lenge. En­list the help of a friend, fam­ily mem­ber or col­league to join you in The March Charge and dou­ble the fun fac­tor.

4. Re­fresh your diet. Com­ple­ment your fit­ness plan with a healthy diet to boost your en­ergy and si­mul­ta­ne­ously re­duce your risk of chronic dis­ease and some can­cers. Opt for foods that are low in sugar, and pack your plate with plenty of fresh fruits, veg­eta­bles, grains, low-fat dairy op­tions, and lean pro­teins and meat. For gals, the guide­lines rec­om­mend five serves of veg­eta­bles and two serves of fruit a day, and for guys it’s six serves of veg­eta­bles and two serves of fruit to help en­sure op­ti­mum health.

5. Raise funds. Ask your friends and fam­ily to spon­sor you and help us give cancer a run for its money! All funds raised will be in­vested into life­sav­ing cancer re­search, pre­ven­tion pro­grams and sup­port ser­vices for your lo­cal com­mu­nity.

Regis­ter for free at the marchcharge.com.au.

More in­for­ma­tion about Cancer Coun­cil Queens­land is avail­able at cancer qld.org.au or 13 11 20. — Katie Clift CCQ spokesper­son

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