WeMet Martin

Fitness & Nutrition Coach Virtual Assistant

DAILY STEPS

People who take at least 7,000 steps a day compared to those taking fewer than 7,000 steps a day had a 50% to 70% lower risk of mortality.
National Library of Medicine

Suggestions:
-Use the stairs instead of the elevator.
-Go for a walk on your breaks at work (even 5-10 minutes).
-Go for a family walk after dinner, even if just around the block.
-Get a walking pad.

STRENGTH TRAINING

Strength training twice a week reduced the likelihood of dying from cancer by 31%. In fact, the overall likelihood for any type of premature death decreased by 23%.
National Foundation of Cancer Research (NFCR)

Suggestions:
-If you have the means, invest in a good trainer to educate you in proper form, technique, and exercises that you will have for a lifetime.
-If you can’t get a trainer, get yourself a good workout plan to follow from the gym or at home.
-If you can’t make it to the gym, you can work out at home with only body weight. Or you can invest in some dumbbells, resistance bands, and what ever else your program suggests.
-All you need is two days a week, for 30-60 minutes to improve your health.
-If you don’t have time and can’t even fit 30 minutes in to workout in day, try 15-20 minute strength workouts 4-5 times per week.
-Times to “fit in” you workout: 1) Morning– before work, school, kids get up, etc.; 2) Lunch Break or Nap Time– when the kids go down for a nap or at your break at work. 3) Night– After the kids go to bed or you are done with your chores.

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