Greetings from The Cooper Aerobics Center in Dallas! This is always an exciting time of year. With the New Year, people have a tendency to be energized and enthusiastic. We're ready to set goals, make changes and improve our lives. Many times that includes losing weight, starting an exercise program, and/or stopping smoking.

Here is my advice: Don't set the bar too high! 

The reasoning behind that statement is based on over 40 years of experience during my practice of medicine. Changing behavior is a very complex issue and we know that if someone tries to change too many things at once, he or she is most likely to fail. 

Remember that fitness (and good health) is a journey and not a destination. If we take small steps over a long period of time, our success will be much greater than if we start out like a ball of fire, then hit a wall and quit. 

Here are some reasonable places for you to start your path to better health:
1) Increase your consumption of fruits and vegetables. The goal should be at least five per day. Our motto is "five is fine, but nine is divine." Fruits and vegetables are loaded with vitamins, minerals, phytochemicals and fiber. Unfortunately, the average American adult only consumes 2.3 servings a day. Our kids are even worse. According to the Centers for Disease Control and Prevention, only one child in five gets five daily servings of fruits and vegetables. 51 percent of kids get less than one serving a day of fruit, and 29 percent get less than one serving a day of vegetables that aren't fried. Fast food French fries are killing us and our children, but that is another topic altogether.

2) Take a good multivitamin. Because of many factors, the nutritional content of our food is not nearly what it was even 15 or 20 years ago. Vitamins will help improve your immunity and can help you ward off certain diseases including heart disease and cancer. Here at The Cooper Aerobics Center, we are heavily researching our multivitamin formula called Cooper Complete. So far we know that Cooper Complete increases immunity, lowers the oxidation rate of LDL (the bad) cholesterol, and also lowers homocysteine levels (homocysteine has been referred to as "the cholesterol of the 21st century"). If you do not take Cooper Complete multivitamins, then be sure to take your water-soluble vitamins such as vitamin C twice a day to ensure that adequate levels remain in your system throughout the day. 

3) Get off the couch! Besides smoking, inactivity is one of the worst health hazards we are facing in this country. Do not feel as if you have to run a marathon or climb a mountain to get results. Just walk the dog, even if you don't have one. Our studies clearly indicate that if you can just walk two miles, in 30 minutes or less, three times a week, you can reduce deaths from all causes (including heart disease, cancer, stroke, and diabetes) by up to 58 percent! You will also add up to six years to your life. If that walking pace is too fast for you, then slow down. Walk two miles in 35 minutes, four times a week, or walk two miles in 40 minutes, five times a week. Always make sure to consult your physician before beginning any exercise program.

These are all simple goals that are achievable for just about everyone. Remember that a journey of ten thousand miles begins with just one step. I encourage you to take your first step today!

Sincerely,
Ken Cooper, M.D., M.P.H.

****Dr. Cooper is known as the "father of aerobics" and is the Founder and C.E.O. of The Cooper Aerobics Center in Dallas, Texas. He is the author of 18 books including, "Regaining the Power of Youth at Any Age," and "Controlling Cholesterol the Natural Way." For additional information, including a free e-mail newsletter, or to learn more about Cooper Complete multivitamins visit www.cooperaerobics.com/supplements. You may also call 1-877-243-2584 (1-877-2-HEALTH).

To learn more about Dr. Cooper and The Cooper Aerobics Center, click here: Biographies.