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Table 1: Health Benefits of Regular Exercise
Benefit | Study Source |
---|---|
Reduced risk of cardiovascular disease | American Heart Association |
Improved blood sugar control | American Diabetes Association |
Reduced risk of certain cancers | National Cancer Institute |
Enhanced mood and reduced stress | Mayo Clinic |
Improved sleep quality | National Sleep Foundation |
Table 2: Effective Workout Routines for Beginners
Exercise | Time | Sets | Reps |
---|---|---|---|
Bodyweight squats | 30 seconds | 2 | 10-12 |
Plank | 30 seconds | 2 | Hold |
Push-ups (modified if needed) | 30 seconds | 2 | 5-8 |
Lunges | 30 seconds | 2 | 10-12 per leg |
Jumping jacks | 30 seconds | 2 | 15-20 |
Table 3: Sample Meal Plan
Meal | Food Options |
---|---|
Breakfast | Oatmeal with fruit and nuts |
Lunch | Grilled chicken salad with quinoa |
Dinner | Salmon with roasted vegetables |
Snack | Apple with peanut butter |
Snack | Greek yogurt with berries |
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