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Avoid foods that are highly processed. Instead of eating white rice, choose brown rice. Try changing from white bread to a 100 percent whole wheat bread. Walk Jogging isn’t for everyone and if you are overweight you can damage your knees badly by putting too much strain around the joints. So do a power walk, it’s a fancy way of saying walk very fast. Start with 20 minute brisk walks, elevate walking speed and time in small increments until you can power walk for an hour..

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