www.fitin15.ca

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www.fitin15.ca
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• What is Fit-in 15?
• A public education program to help Canadians fit
  15 minutes of focused physical activity into
  their day.
• Developed by the Canadian Chiropractic
  Association.

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• Who is Fit-in 15 for?
• Busy people who would like to find time to start
  a physical activity habit but cant fit it in.
• Inactive Canadians who want a simple, manageable
  way to get started.

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• How is Fit-in 15 different from other fitness
  programs?
• Fit-in 15 understands
• Youre busy
• The couch looks good after a tough day
• Youre tired and stressed
• You cant afford a gym
• Youre not sure where to start
• Most fitness advice seems too difficult

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• Fit-in 15 is about starting a habit
• Fifteen minutes a day can be the beginning of a
  habit that can grow and help you achieve your
  physical activity goals.
• Youll feel good about fitting it in, and feeling
  good is an important factor in your overall
  health.

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• Find just 15 minutes for yourself who knows
  where it will lead?
• Healthier weight
• Better sleep
• Reduced stress
• More energy
• Greater flexibility
• Stronger muscles
• Improved posture
• More endurance

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• How will you spend your 15 minutes?
• Cardio
• Strength
• Flexibility

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• Get the walking habit!
• Walking is the simplest thing you can do to start
  the fitness habit and give your heart and lungs a
  boost.

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• Tips for walking
• Dress properly
• Wear supportive shoes
• Bring a bottle of water
• Move your arms
• Walk at a brisk pace

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• Improve your strength muscle tone
• A few simple exercises a day can start you on
  your way to improved muscle strength and tone.

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• Simple strength exercises
• Wall push-ups
• Curls
• Shoulder raise
• Legs ups
• Pelvic tilt

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• Improve your flexibility
• Gentle daily stretching will improve your
  flexibility and help you turn, bend and move more
  easily.

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• Simple stretching exercises
• Neck roll
• Chest stretch
• Shoulder roll
• Low back stretch
• Calf stretch

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• Exercise stretching tips
• Pick a part of your body that matters to you.
• Pick the exercises or stretches that are easiest
  for you.
• Do the exercise or stretch to the best of your
  ability its OK if you can only raise your leg
  or bend your knee a little.
• Getting started is what matters!

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• Making it easy
• Have a distraction
• Get a buddy
• Pick a specific time of day
• Try not to miss a day
• Vary your program

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• 15 minutes a day will start you on your way
• Fitting in just 15 minutes a day will get you in
  the habit of making time for focused activity.
• Its your 15 minutes. Dont let anything get in
  the way!
• Once you have your habit well-established, add
  five minutes, then add five more. Work up to 30
  minutes a day.

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• Ask a chiropractor
• Is there any reason why I shouldnt Fit-in 15?
• How will I know if Im improving?
• What if I experience a sprain or strain?

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• Life Gets Better When You Fit-in 15!
• For more information
• www.fitin15.ca
• or
• The Canadian Chiropractic Association
• 1-877-222-9303
• www.ccachiro.org