Top 5 Things to Add to Your 2019 Health and Fitness Goals

Jan 7, 2019 | Health & Fitness, Skin Care


The new year means new health goals for many people. Here are the tops five things to add to your routine to optimize your fitness and health goals.

  1. Lift Weights

Are you a cardio fiend? If you’re trying to lose weight or gain muscle, weight training is the way to go to see the best results. Although cardio burns more calories in a single session, strength training allows you to burn more throughout the day. Weight lifting increases your resting metabolism for up to 38 hours after the training session, meaning you’re burning extra calories throughout the day. Plus, strength training increases your muscle mass, which correlates to a faster metabolism.

Cardio does have its place. Adding it to a strength training regime increases your overall calorie burn. Not to mention, it’s great for your cardiovascular health. For best weight loss results, couple strength training and cardio into your exercise routine.

  1. Work on Mobility and Flexibility

Often ignored, mobility and flexibility are key components to staying healthy. Lack of mobility and flexibility can cause joint and back pain. Improving these factors can benefit your day-to-day quality of life, allowing you to be more active and reducing pain in places like your lower back.

Believe it or not, lack of flexibility can affect your longevity. One study reported that individuals with poor flexibility had an increased risk of cardiovascular disease. In fact, being flexible can lower blood pressure. So, to reach your health goal this year, including stretching and function movements into your daily routine.

  1. Take Rest Days

Although daily movement is important, prioritizing rest days are as beneficial as exercising. Exercise put stress on the body. Allowing your body to experience physical stress is good for your health, but overdoing it can cause damage. Rest days allow your body time to recover and repair damaged tissue. During this time, you’re actually building muscle. To reach your health goals this year, avoid overtraining and remember to take rest days. You can spend this time doing stretching or gentle movement, like walking.

  1. Get Plenty of Sleep

Pulling all-nighters is not good for your health. In fact, it’s detrimental to your well-being. Lack of sleep increases the risk of depression, high blood pressure, heart attack, cancer, and diabetes—just to name a few. In addition, sleep deprivation affects your ability to think clearly, recall information, and react to situations.

On average, most people need 8 hours of quality sleep a night. To get more sleep, create a bedtime routine that allows you to go to bed a few hours earlier. Immediately, you’ll see improvement in your overall health.

  1. Keep Hydrated

Maintaining proper levels of hydration is crucial for wellbeing. Water acts as a vessel to carry nutrients throughout the body and flush out any harmful toxins and bacteria. In regards to fitness, water lubricates joints, prevents cramps and dizziness, and increases athletic performance. To stay hydrated, drink 1 to 1.5 liters of water throughout the day. Also, include water-rich foods, such as fruits and vegetables.

Need help reaching your health goals this year? Schedule a consultation with one of our experts at North Scottsdale Laser & Skin Care Clinic. Call us at (480) 513-2888, or book your appointment online.