Here are fitness tips for Father’s Day

Just once on Father’s Day, I wish my kids would give me a #1 Dad mug instead of one with my actual ranking.” — Andy Borowitz

Happy Father’s Day to all the dad’s out there! You gentlemen are very important in the lives of your children. I had the best dad in the world. Not a Father’s Day goes by that I don’t think about him and the love and laughter we shared, both when I was young and for the time I had him in my life as an adult. So dads, kick back in your recliner or beach chair and check out these somewhat silly but wise and manly tips to help keep you healthy and fit:

— Strengthen your core: Your abdominal and back muscles are key to keeping you in top shape for whatever activities your chose. Make sure to keep exercises that focus on those areas in your routine.

— Never eat out of the original container: How many times have you dipped into a pint of ice cream to find yourself staring at the bottom of the container 15 minutes later? Unless it is a container of yogurt, always put food on plates or into bowls to avoid over-eating. Also, and as a woman, I cannot emphasize this enough, do not put empty containers of anything back in the refrigerator!

— Get a prostate cancer screen: About one out of nine men will be diagnosed with prostate cancer in their lifetime. Although it is very treatable, it is the second leading cancer causing death for men because guys don’t get screened. Guidelines say you should have a prostate screening yearly after age of 50.

— Say goodbye to belly fat: Visceral fat (fat that settles in your abdominal area) lets toxins seep into your vital organs. Carrying excess belly fat raises the risk for heart disease as well as cancer. Exercise and eating six small meals a day instead of three large ones will help with managing weight and cut down on your pant size.

— Drink green tea, the wonder liquid: Green tea is an antioxidant-rich beverage that may help prevent prostate cancer, lower your risk for heart disease and help manage weight. Try to stay away from the pre-made bottled variety with too much added sugar.

— Dogs really are man’s best friend: Stress is also very detrimental to overall health. Research shows that spending time with a pet is actually more effective at reducing stress than spending time with friends, or even wives or girlfriends. (Please don’t tell your wife or girlfriend I told you this.)

— Hard and fast is best: The quickest way to burn fat and build fitness is with the Tabata Protocol, which sounds like a Robert Ludlum novel but is a Japanese exercise technique that involves bursts of intense activity and short rests. It works with body-weight exercises, sprints, or exercise bikes.

By Kathy Hansen

Contributing columnist

Kathy Hansen has over 30 years of experience in the health and fitness field. She can be reached via e-mail at