That time of year has arrived, again. It’s time to make a resolution to be fitter and trimmer, boost your energy, improve your diet and stress less. So we’ve tracked down the latest research to help you reach all of your health and fitness goals for a new and improved you in 2009.

1  Live healthier and longer
Do you need motivation to stick to your resolutions? A Harvard School of Public Health study found that exercise, a healthy diet, an ideal weight and not smoking can halve a woman’s risk of dying early. ‘Even modest differences in lifestyle can have a substantial impact on mortality rates,’ researchers say.

2  Walk off your belly
If you’ve overindulged and are sporting a stomach that would do Santa proud, start walking. Take a walk up and down hills while doing jumping and skipping moves. Or walk at different paces. Alternate between walking at a medium pace for three minutes and walking at a faster pace for a minute. Do this for 30 minutes a day and you’ll burn twice as many kilojoules as a regular 30-minute walk, according to the American College of Sports Medicine.

3  Open up
Don’t bottle up your feelings. If you want to keep your emotions on an even keel, talk to your partner. A new study at the University of Fribourg in Switzerland says people who talk to their partners have better mental health than those who don’t. 

4  Grocery essentials
In the new year, you can reduce your food bill without cutting back on quality by putting some healthy fruits in your basket, according to Dr Rui Hai Liu of Cornell University. Blueberries, red grapes, cranberries, apples, white grapes, oranges, grapefruit and bananas contain some of the highest amounts of antioxidants found in any foods. And what should be on your vegie list? Garlic, broccoli and tomatoes.

5  Pressure check
‘If your blood pressure is consistently over 140/80, see your doctor about changing your diet and exercise,’ Dr John Gullotta of the Australian Medical Association says. High blood pressure is a risk factor for stroke, and someone in Australia has a stroke every 10 minutes.

‘If your blood pressure is consistently over 140/80, see your doctor about changing your diet and exercise,’ Dr John Gullotta of the Australian Medical Association says. High blood pressure is a risk factor for stroke, and someone in Australia has a stroke every 10 minutes.

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