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Last Updated: Tuesday August 31 2004 15:14 GMT

Exercise

Team GB's Kelly Holmes wins gold in the 800 metres during the 2004 Olympic Games in Athens
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Research shows that to stay healthy you should exercise for up to 30 minutes, five days a week. Click though these activities to find out how many calories each of them burn in half an hour.
Stair climbing = 163 calories. Even simple things like taking the stairs instead of the lift can be a way of accumulating your weekly dose of activity.
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Stair climbing = 163 calories. Even simple things like taking the stairs instead of the lift can be a way of accumulating your weekly dose of activity.
Lance Armstrong on the 2004 Tour de France
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Cycling = 118 calories. By cycling to school and back you will double the amount of exercise but remember to wear a helmet.
Ukraine's Anatoliy Tymoschuk and England's David Beckham battle for the ball during an international friendly
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Football = 125 calories. A full 90-minute match will burn a massive 375 calories. This versatile sport can be played indoors and outside and with five-a-side you don't need to find as many players.
Sri Lankan Suresh Joachim on a mission to break the world record for the greatest distance covered on a treadmill in one week
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At the gym = 101 calories. Gyms have qualified instructors who can to teach you how to exercise safely and advise you on the exercise which best suits you. This means absolutely anyone can join in.
Jogging = 180 calories. This sport only requires a decent pair of running shoes and a little enthusiasm.
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Jogging = 180 calories. This sport only requires a decent pair of running shoes and a little enthusiasm.
British tennis aceTim Henman
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Tennis = 146 calories. Racquet sports such as tennis, badminton, squash and racquetball develop your skill, stamina, strength, power and reaction time.
Swimming = 160 calories. Swimming just a few lengths tones up most of the major muscles in your body. Research suggests you use up 25 per cent more calories moving through water than you would if you
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Swimming = 160 calories. Swimming just a few lengths tones up most of the major muscles in your body. Research suggests you use up 25 per cent more calories moving through water than you would if you were moving on land.
Walking = 90 calories. Walking improves the condition of your heart, lungs and lower body muscles. Try walking to school or getting off the bus a stop early on the way home and walking the rest of the
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Walking = 90 calories. Walking improves the condition of your heart, lungs and lower body muscles. Try walking to school or getting off the bus a stop early on the way home and walking the rest of the way.
Tai chi = 72 calories. Martial arts such as tai chi develop strength and flexibility, balance and good posture. They also help to relieve stress.
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Tai chi = 72 calories. Martial arts such as tai chi develop strength and flexibility, balance and good posture. They also help to relieve stress.
Dancer Wayne Sleep putting his 50,000th student through his paces
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Dance = 91 calories. All kinds of dance, from ballet to street dance, are good for your heart, lungs and balance.
Prime Minister Tony Blair kicks a football in the back garden of 10 Downing Street as he launches a project to improve grass-roots soccer skills
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To stay healthy it is important to exercise. But this needn't mean sweating it out. Any physical activity, no matter how small, is better then none.



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