This is the Year to Elevate Your Health and Fitness Level

1078190_10201784686800718_635469599_nAdding a few of the following tips to your weekly exercise routine will definitely help you reach your short and long-term health and fitness goals for the new year. You need to first set a goal or two for 2014 and then go after it. The following health and fitness tips have been taken from my Twitter page under the #merryfitmas hashtag, they will continue to appear until Christmas.

  • There is no question about it – you need to be strength training 2-3 times a week. If you are not strength training…start. Population studies show that by age 50, you lose 1-2% of muscle mass per year! Check out a Koko FitClub near you.
  • One more reason why you should be hitting the weights – the Archives of Internal Med found that 150 minutes of strength training each week will reduce your risk of type 2 diabetes by 34%.
  • Have a daily and weekly goal for the number of flights of stairs climbed, preferably two at a time. Research from the Harvard Alumni Study has shown climbing at least 8 flights of stairs a day increases longevity.
  • Your goal this Holiday season is to determine a baseline in terms of the average number of steps you take over the course of 3-5 days and then add 500 steps/day until you eventually build up to 10,000 steps a day. If you need a good pedometer check out Fitbit.
  • Your goal this Holiday season is to watch your added sugar. Research shows that for every 150 cal/day/increase/sugar = 1.1% > chance in Type 2 diabetes.
  • Just two 2 weeks of reduced activity during the Holiday season = a 7% drop in cardiovascular fitness level and a 17% drop in insulin sensitivity.

Have a Happy, Healthy, Active Holiday Season!

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