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This holiday season, give yourself the gift of health with regular physical activity. If you're not sure about becoming active or boosting your level of physical activity because you're afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people. There is something here for everyone  - be sure to share the gift of health.

• Control your weight - Looking to get to or stay at a healthy weight? Both diet and physical activity play a critical role in controlling your weight.  You gain weight when the calories you burn, including those burned during physical activity, are less than the calories you eat or drink. To maintain your weight: Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week.To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan; both services available through Fresh Approach Fitness
   
• Reduce your risk of cardiovascular disease -  getting at least 150 minutes a week (2 hours and 30 minutes) of moderate-intensity aerobic activity can put you at a lower risk for these diseases. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.
   
• Reduce your risk for type 2 diabetes and metabolic syndrome  - Research shows that lower rates of these conditions are seen with 120 to 150 minutes (2 hours to 2 hours and 30 minutes) a week of at least moderate-intensity aerobic activity. And the more physical activity you do, the lower your risk will be. Already have type 2 diabetes? Regular physical activity can help control your blood glucose levels.
   
• Reduce your risk of some cancers - Physically active people have a lower risk of colon cancer than do people who are not active. Physically active women have a lower risk of breast cancer than do people who are not active. Improve your quality of life. If you are a cancer survivor, research shows that getting regular physical activity not only helps give you a better quality of life, but also improves your physical fitness.
   
• Strengthen your bones and muscles - Research shows that doing aerobic, muscle-strengthening and bone-strengthening physical activity of at least a moderately-intense level can slow the loss of bone density that comes with age. Regular physical activity helps with arthritis and other conditions affecting the joints. If you have arthritis, research shows that doing 130 to 150 (2 hours and 10 minutes to 2 hours and 30 minutes) a week of moderate-intensity, low-impact aerobic activity can not only improve your ability to manage pain and do everyday tasks, but it can also make your quality of life better. Build strong, healthy muscles. Muscle-strengthening activities can help you increase or maintain your muscle mass and strength
   
• Improve your mental health and mood - .Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and may help you sleep better. Research has shown that doing aerobic or a mix of aerobic and muscle-strengthening activities 3 to 5 times a week for 30 to 60 minutes can give you these mental health benefits.
   
• Improve your ability to do daily activities and prevent falls, if you're an older adult - If you're a physically active middle-aged or older adult, you have a lower risk of functional limitations than people who are inactive.  Aerobic and muscle-strengthening activities can help improve your ability to do these types of tasks. Research shows that doing balance and muscle-strengthening activities each week along with moderate-intensity aerobic activity, like brisk walking, can help reduce your risk of falling.
   
• Increase your chances of living longer - Science shows that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers. People who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week. You can put yourself at lower risk of dying early by doing at least 150 minutes a week of moderate-intensity aerobic activity.

Start slowly and gradually increase your level of activity. The bottom line is - the health benefits of physical activity far outweigh the risks of getting hurt. Exercise benefits everyone - you , your family, your employer and your healthcare system. Take the time to take care of yourself and improve your quality of life.
 

Fresh Approach Fitness is led by an Active Living Specialist, a leader by choice. Blending fun with fitness, a motivational coach offering custom & creative healthy tips equals long-term habits.Currently booking appointments. On site, corporate and mobile training available;  learn more at www.freshapproachfitness.ca. Inquiries and appointments can be made by calling 705-330-2691/ 519-207-26391 or via email at sonya@freshapproachfitness.ca. 

See something you like or curious in learning more....please share this newsletter with others that might be interested… Health & Happiness benefits us all :)


Know of someone looking to reshape their lives, ask about our referral incentive program. All programs are now offered in St. Thomas/Elgin County area, and per request in the Orillia/ Simcoe County area.  www.FreshApproachFitness.ca It doesn't matter where you are located, as I've worked with clients all across Canada in person and via technology...let there be NO MORE EXCUSES!!

Until next time -
Chase your passion through fitness,
Sonya Janisse, CPT
Fresh Approach Fitness
sonya@freshapproachfitness.ca
705-330-2691 cell or 519-207-2691 office                         



Are you ready? Now is the time to Ignite your passion & find the energy to do more again, get started with your active living journey. Book your appointment today!

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