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<b> Departure:</b> Africa <br />
<b> Arrival:</b> Asia<br />
<b> Goal:</b> 150 Minutes of Exercise <br />
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Welcome to world’s largest and most populous continent. Japan has the highest life expectancy of any country. This is linked in part to their traditional fish and rice based diet and the amount of movement they incorporate into their daily life.   Asians tend to eat smaller portion sizes.  Try to eat the Asian way- take your time, enjoy your food and recognize when you are satisfied, not stuffed.<br />
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<b>Weekly Tips:</b><br />
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 1. Wear a pedometer.  Climbing up a flight of stairs is the caloric equivalent of taking 100 steps.  Aim for 10,000 steps total every day.<br />
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 2. Socialize on the move.  Next time a friend suggests getting together, invite them to join you on a walk instead.<br />
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 3. Do an outdoor activity with family or friends.  Go fly a kite, visit a new park, or pack a picnic.<br />
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 4. Work it in.  You’ll be surprised by how much fitness you can get in while doing household chores or by playing with the kids.  Use the trash bag as weight, practice squats while doing dishes, or pick up your child or pet several times.<br />  
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<b> Next Stop:</b> Australia<br />
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