{"id":13535,"date":"2015-11-20T20:12:45","date_gmt":"2015-11-20T20:12:45","guid":{"rendered":"http:\/\/sitemandev.wpengine.com\/?page_id=13535"},"modified":"2020-09-03T13:42:21","modified_gmt":"2020-09-03T18:42:21","slug":"%d9%8a%d9%85%d8%a7%d8%b1%d8%b3","status":"publish","type":"page","link":"https:\/\/siteman.wustl.edu\/ar\/%d9%88%d9%82%d8%a7%d9%8a%d8%a9\/%d8%b9%d9%88%d8%a7%d9%85%d9%84-%d8%a7%d9%84%d8%ae%d8%b7%d8%b1\/%d9%8a%d9%85%d8%a7%d8%b1%d8%b3\/","title":{"rendered":"\u064a\u0645\u0627\u0631\u0633"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":0,"parent":1937,"menu_order":125,"comment_status":"closed","ping_status":"closed","template":"page-left-nav.php","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"class_list":["post-13535","page","type-page","status-publish","hentry"],"acf":{"content":[{"acf_fc_layout":"layout-content","class":"","content":"<p class=\"p1\"><span class=\"s1\">\u0645\u0646 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\u062a\u0639\u062f \u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0627\u0644\u0647\u0648\u0627\u062a\u0641 \u0627\u0644\u0630\u0643\u064a\u0629 \u0623\u0648 \u0639\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u062a\u0628\u0639 \u062e\u0637\u0648\u0627\u062a\u0643.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0627\u0644\u0645\u0634\u064a \u0647\u0648 \u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u0645\u0641\u0636\u0644 \u0644\u062f\u064a\u0643 \u062d\u0642\u064b\u0627\u060c \u0641\u0627\u062e\u062a\u0631 \u0634\u064a\u0626\u064b\u0627 \u0622\u062e\u0631 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647 \u0648\u064a\u062d\u0641\u0632\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 - \u0645\u062b\u0644 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u0631\u0642\u0635 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\u0627\u0644\u062a\u0646\u0642\u0644<\/b><br \/>\n\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u063a\u062f\u0627\u0621 \u062e\u0641\u064a\u0641\u0629 \u0645\u0639 \u0635\u062f\u064a\u0642\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u062a\u062d\u062f\u062b \u0648\u0627\u0644\u0645\u0634\u064a \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0646\u0647\u0627\u0631 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u0645\u062f\u0631\u0633\u0629.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>\u0627\u0644\u062e\u0631\u0648\u062c \u0642\u0628\u0644 \u0627\u0644\u0625\u0641\u0637\u0627\u0631<\/b><br \/>\n\u0627\u0633\u062a\u064a\u0642\u0638 \u0645\u0628\u0643\u0631\u064b\u0627 \u0648\u0627\u0630\u0647\u0628 \u0641\u064a \u0646\u0632\u0647\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u062f\u0627\u0645 \u0623\u0648 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\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0645\u0632\u0627\u062c.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>\u062d\u062f\u062f \u0648\u0642\u062a\u064b\u0627 \u0645\u0639 \u0635\u062f\u064a\u0642<\/b><br \/>\n\u062d\u062f\u062f \u0648\u0642\u062a\u064b\u0627 \u0645\u0646\u062a\u0638\u0645\u064b\u0627 \u0644\u0644\u0645\u0634\u064a \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0639 \u0635\u062f\u064a\u0642 \u2013 \u0648\u062d\u0627\u0648\u0644 \u0639\u062f\u0645 \u0627\u0644\u0625\u0644\u063a\u0627\u0621. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0634\u062e\u0635 \u0645\u0627 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u064a\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0648\u062a\u0648\u0627\u0635\u0644 \u0645\u0639 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\u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0644\u0644\u0645\u0634\u064a \u0623\u0648 \u0644\u0639\u0628 \u0627\u0644\u0643\u0631\u0629 \u0623\u0648 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u0644\u0645\u0627 \u0633\u0646\u062d\u062a \u0644\u0643 \u0627\u0644\u0641\u0631\u0635\u0629.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>\u0623\u0637\u0641\u0626 \u0627\u0644\u0634\u0627\u0634\u0627\u062a<\/b><br \/>\n\u0644\u0627 \u0634\u064a\u0621 \u064a\u062f\u0641\u0639\u0646\u0627 \u0625\u0644\u0649 \u0627\u0644\u062e\u0645\u0648\u0644 \u0645\u062b\u0644 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646 \u0623\u0648 \u0627\u0644\u062a\u0648\u0627\u062c\u062f \u0639\u0644\u0649 \u0634\u0627\u0634\u0627\u062a\u0646\u0627 \u0627\u0644\u0623\u062e\u0631\u0649 - \u0645\u062b\u0644 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0644\u0648\u062d\u064a\u0629 \u0623\u0648 \u0627\u0644\u0647\u0648\u0627\u062a\u0641 \u0623\u0648 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631. \u062d\u0627\u0648\u0644 \u0625\u064a\u0642\u0627\u0641 \u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0634\u0627\u0634\u0627\u062a \u0648\u0627\u0631\u062a\u062f\u0627\u0621 \u062d\u0630\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643. \u0633\u064a\u062c\u0639\u0644 \u0627\u0644\u062e\u0631\u0648\u062c \u0645\u0646 \u0627\u0644\u0628\u0627\u0628 \u0644\u0644\u0646\u0632\u0647\u0629 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0633\u0647\u0644 \u0628\u0643\u062b\u064a\u0631. \u0648\u0644\u0627 \u062a\u0642\u0644\u0642\u060c \u0633\u062a\u0638\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u0634\u0627\u0634\u0627\u062a \u0641\u064a \u0627\u0646\u062a\u0638\u0627\u0631\u0643 \u0639\u0646\u062f \u0639\u0648\u062f\u062a\u0643.<\/span><\/li>\n<\/ul>"}],"custom_page_title":"","hide_right_sidebar":true,"flexible_content":[{"acf_fc_layout":"wysiwyg_content","section_title":"","basic_wysiwyg_alignment_options":"left-align","basic_wysiwyg_background":"white","basic_wysiwyg_stackable":[],"basic_wysiwyg_fullwidth":[],"basic_wysiwyg_content":"<p class=\"p1\"><span class=\"s1\">It\u2019s hard to beat regular activity when it comes to keeping yourself healthy. Not only does it lower the risk of cancer, heart disease, diabetes, stroke, and osteoporosis, it also helps keep weight in check and boosts your mood. It\u2019s about as close as you can get to a magic bullet for good health.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Best of all, you don\u2019t need to run marathons or buy a pricey gym membership to benefit. Walking is a great and easy way to get the activity you need.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Many health organizations recommend a goal of 10,000 steps per day. This can seem like a lot at first, but you\u2019ll be surprised how natural it feels once you get into the groove. Start slowly if you need to, beginning with 2,500 steps per day, then each week add 500 steps to your daily goal.\u00a0 Before you know it, you\u2019re up to 10,000 or beyond. Smartphone apps or clip-on pedometers are a great way to keep track of your steps.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">If walking\u2019s not really your thing, choose something else you enjoy that gets you moving \u2013 like cycling, dancing, or playing basketball \u2013 and shoot for at least 30 minutes a day.\u00a0 More is even better, but any amount is better than none.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Try these tips for fitting in the activity that\u2019s so important for health:<\/span><\/p>\n<ul class=\"ul1\">\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Eat lunch on the move<\/b><br \/>\nGrab a light lunch and a friend, and eat, talk, and walk during your mid-day break at work or school.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Step out before breakfast<\/b><br \/>\nWake up early and go for a walk or hit the gym before the rest of the family wakes up. \u00a0There\u2019s nothing quite like getting a workout in the bank at the beginning of the day.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Try not to use the \u201ctired\u201d excuse<\/b><br \/>\nOf course there are times when we really do feel just too tired to move, but don\u2019t fall into the trap of using the \u201ctoo tired\u201d excuse too much. Most of the time, a good walk or workout is just what we need to get a boost in energy and mood.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Set a time with a friend<\/b><br \/>\nSet up a regular time to walk or workout with a friend \u2013 and try not to cancel. If someone\u2019s relying on you, you\u2019re more likely to get that workout in. And check in with each other to see how you\u2019re doing with your workout goals.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Choose active errands<\/b><br \/>\nMost of the trips we take by car are under a mile. Instead of driving, think about walking or cycling (if it\u2019s safe) on some of your trips to the store or playground.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Keep workout clothes and shoes handy<\/b><br \/>\nKeep some workout clothes and an extra pair of athletic shoes in your bag or in your car so you\u2019re ready to walk, play ball, or hit the gym whenever the opportunity comes up.<\/span><\/li>\n<li class=\"li2\"><b><\/b><span class=\"s1\"><b>Turn off the screens<\/b><br \/>\nNothing quite lulls us into inactivity like watching television or being on our other screens \u2013 like, tablets, phones, or computers. Try turning off the screens and putting on your workout shoes instead. It\u2019ll make getting out the door for a walk or workout that much easier. And don\u2019t worry, all the screens will still be waiting for you when you get back.<\/span><\/li>\n<\/ul>\n"}]},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise - Risk Factors - Siteman Cancer Center<\/title>\n<meta name=\"description\" content=\"Exercise can lower your risk of cancer. 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