Now that a new and exciting year has begun, it's the perfect time to kick-start your 2023 resolutions. It doesn't have to be something grandiose in order for you to enjoy success; even the smallest of changes can have a positive impact on your life. Are any of these objectives related directly with physical health? If yes, we are ready and willing to offer helpful advice. : Here are Top 5 Tips for staying healthy in 2023.
Take 10,000 Steps Daily There are several studies that demonstrate the amazing health benefits associated with walking 10k steps a day. Specifically, a study in JAMA Neurology found that walking around 10,000 steps a day, or approximately 4-5 miles, was linked to a reduced risk of cardiovascular disease, 13 types of cancer, and dementia. Not only that, daily walks can help with focus and energy levels. If 10k steps seems overwhelming to you, don’t worry! There are still incredible health benefits associated with taking only half that many steps.
Eat Enough Protein Eating enough protein is crucial to overall health. Not only does protein play an important role in making hormones and enzymes, but it aids in building and healing muscles as well. Protein is also key for building muscle mass and burning fat. You may be wondering how much protein is enough; we recommend consuming 1 gram of protein per pound of body weight.
Regular Strength Training The importance of strength training cannot be overstated. Many people mistakenly believe that cardio is the best way to get toned and lose weight when in reality lifting weights and building muscle allows your body to burn calories much more efficiently. That’s because building muscle increases your metabolic rate allowing you to burn extra calories outside of your workout. Also, building muscle and losing body fat through strength training will showcase more muscle definition giving you a leaner look. Additionally, strength training lowers your risk of injury by improving strength, mobility and range of motion. We recommend strength training 3-6 times per week.
Get Adequate Sleep There are countless reasons why getting a good night sleep is important, one of them being that it can help you reach your fitness goals. Sleep lets your muscles recover after a tough workout and it also gives you the energy you need to train the next day. Most experts recommend that adults get at least 7 hours of sleep a night. One way to ensure that you're getting enough sleep is by eating a healthy diet. Studies have shown a strong link between poor sleep and diets that are high in sugar and saturated fat. Limiting these foods during the day can help make sure that you’re getting adequate sleep at night.
Stay Hydrated It’s necessary to stay properly hydrated throughout the day especially before, during and after a workout. Drinking plenty of water helps with focus, endurance and body temperature regulation. It also lubricates your joints, lowering your risk for injury. We recommend drinking ½-1 ounce of water per pound of body weight to avoid dehydration which can lead to weakness, cramps, nausea and dizziness.
Launch yourself in 2023 to unprecedented levels of fitness and personal success. Make this year your own, achieving what you've desired for so long! May 2023 bring you joy, prosperity, and fulfillment like never before!