Introduction
Maintaining good health is vital to living a fulfilling life. In order to achieve and maintain good health, it is essential to adopt healthy habits. In this blog post, we will discuss the top five good health habits that everyone should practice. Every health and wellness advice you have ever heard can be summarized in 5 broad categories: Eat well, exercise (move) regularly, sleep well, learn to manage stress, and stay hydrated. These are the 5 good health habits that would keep you living well and long.
Regular Exercise
Exercise is one of the best things you can do for your physical and mental health. It has been shown to reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. Exercise also helps to improve mental health by reducing stress, anxiety, and depression.
Successful individuals such as Barack Obama, former President of the United States, are known for their regular exercise routine. Obama’s exercise routine includes a mix of strength training, cardio, and basketball. By incorporating exercise into his daily routine, Obama is able to maintain good health and set a positive example for others.
Step-by-step guide to cultivating the habit of regular exercise
- Start small: Begin with short, easy workouts that you can fit into your schedule.
- Find an activity you enjoy: Whether it’s running, swimming, or dancing, find an activity that you enjoy and look forward to.
- Set realistic goals: Start with achievable goals and gradually increase the intensity and duration of your workouts.
- Make it a habit: Schedule your workouts into your calendar and make it a priority.
- Get support: Join a fitness group or find a workout buddy to help you stay motivated.
Eating a Healthy Diet
Eating a healthy diet is essential for maintaining good health. A healthy diet provides the nutrients and energy needed for daily activities and reduces the risk of chronic diseases such as heart disease, diabetes, and cancer.
Successful individuals such as Oprah Winfrey, media executive and philanthropist, prioritize eating a healthy diet. Winfrey has been vocal about her weight loss journey and emphasizes the importance of eating a balanced diet of whole foods.
Step-by-step guide to cultivating the habit of eating a healthy diet
- Eat a variety of foods: Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
- Limit processed foods: Avoid foods that are high in added sugars, saturated and trans fats, and sodium.
- Drink plenty of water: Aim to drink at least eight glasses of water per day.
- Practice mindful eating: Pay attention to your hunger and fullness cues and avoid eating when you’re not hungry.
- Plan and prepare meals: Plan your meals in advance and prepare healthy meals and snacks ahead of time.
Getting Enough Sleep
Getting enough sleep is essential for good health. Sleep plays a vital role in maintaining physical health, mental health, and overall well-being. Lack of sleep has been linked to a range of health problems, including obesity, diabetes, heart disease, and depression.
Successful individuals such as Arianna Huffington, founder of The Huffington Post, prioritize getting enough sleep. Huffington has written extensively about the importance of sleep and even launched a sleep-themed wellness platform called Thrive Global.
Step-by-step guide to cultivating the habit of getting enough sleep
- Set a bedtime routine: Establish a regular bedtime routine that includes winding down activities such as reading, taking a bath, or listening to calming music.
- Create a sleep-conducive environment: Ensure that your bedroom is cool, dark, and quiet.
- Avoid electronic devices before bed: The blue light emitted by electronic devices can interfere with sleep, so avoid using them for at least an hour before bed.
- Limit caffeine and alcohol: Avoid consuming caffeine and alcohol in the evening as they can disrupt sleep.
- Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Practice Stress Management Techniques
Stress can have a negative impact on your health, leading to chronic diseases, anxiety, and depression. Practicing stress management techniques can help you to reduce stress and improve your overall health. Techniques such as meditation, deep breathing, and yoga have been shown to be effective.
Successful individuals who prioritize stress management techniques include Oprah Winfrey, who practices daily meditation and yoga, and Tony Robbins, who uses a variety of stress management techniques such as cold water immersion and meditation.
To cultivate this habit, try the following
- Experiment with different stress management techniques to find what works for you
- Schedule time for stress management activities into your daily routine
- Practice mindfulness throughout the day, focusing on the present moment
- Take breaks during the day to stretch or take a walk
- Seek professional help if stress is interfering with your daily life
Stay Hydrated
Staying hydrated is an essential health habit that should not be taken for granted. Water is necessary for various body functions such as digestion, absorption, and transport of nutrients. Drinking enough water also helps in regulating body temperature and maintaining healthy skin. Dehydration can lead to various health problems such as constipation, headaches, and fatigue.
According to the National Academies of Sciences, Engineering, and Medicine, men should drink about 3.7 liters of water per day, while women should drink about 2.7 liters per day. It is crucial to note that this recommendation is not a one-size-fits-all solution, as the amount of water needed may vary depending on factors such as activity level and climate.
One successful individual who practices staying hydrated is Beyoncé. In an interview with Shape Magazine, she revealed that she drinks a gallon of water a day to maintain her fitness and overall health.
To cultivate the habit of staying hydrated, you can follow these steps:
- Carry a water bottle with you at all times to remind you to drink water regularly.
- Set reminders on your phone to drink water every hour.
- Add flavor to your water by infusing it with fruits or herbs.
- Monitor your urine color, and aim for pale yellow or clear urine, which is a sign of proper hydration.
A Vital Resource
We have read several books on most healthy habits. We found just one book that gives you the most important bites you need in a very simple way, and it is written by a team of two doctors and one health and fitness trainer. The book is: Eat. Sleep. Move. Breath: The Beginner’s Guide to Living A Healthy. By Dr. Lars Thestrup, Dr. Jennifer Pfleghaar, and Connor Martin. And is available through the Publisher, Kharis Publishing. To get a free access to this and 100 other newly published full-length books, join The Human Network, our online community.
Here’s What Others Are Saying About This Book:
“I love this book! If you asked me to take decades of experience working at the bleeding edge of human athletic performance and boil it to the most essential behaviors for long term, sustainable success, it would be this book! The trick to unlocking our incredibly robust and antifragile natures is to appreciate the way that the keystone behaviors in this book integrate into a cogent whole. Performing these “basics” well for the rest of your life will never get old or go out of style. The principles within these pages are the fundamentals of being a truly savage human.” —Dr. Kelly Starrett, DPTCoach, Physio, Cofounder of The Ready State 2x NYT Best Selling Author.
Check Out the Authors Profile:
Dr. Lars Thestrup received his M.D. at the Medical College of Virginia and completed his emergency medicine residency at Johns Hopkins. Lars then completed a fellowship in North Carolina, focusing on emergency medical services and disaster preparedness at the Carolinas Medical Center. He works in the City of Houston as an EMS Physician, practicing at several emergency departments. He also completed a 2-year fellowship in Integrative Medicine at the University of Arizona. His focus and practice is on preventive medicine.
Dr. Jennifer Pfleghaar received her medical degree from Lake Erie College of Osteopathic Medicine. Dr. Pfleghaar completed her Emergency Medicine residency at St. Vincent Mercy Medical Center in Toledo, OH and a 2-year fellowship in Integrative Medicine at the University of Arizona. She works in local community Emergency Rooms around Toledo, OH. She is double board-certified in Emergency Medicine and Integrative Medicine. Dr. Pfleghaar is the owner of PflegMed: Center for Integrative Medicine and Natural Aesthetics and Perrysburg Yoga where she sees patients and teaches yoga. Her own health di-lemma of Hashimoto’s disease, having MTHFR mutations and having her own children made her journey into Integrative Medicine a passion and a way of life. She lives in Toledo with her husband Chip and four children, which keep her very busy! They enjoy making gluten/dairy-free desserts together and chasing around their backyard chickens.
Connor Martin was born in San Diego, California to parents, Jeff and Mikki Martin, founders of The Brand X Method, an internationally recognized youth strength and conditioning program. He grew up steeped in the fitness world and is fondly referred to as the “crash test dummy.” He is also widely known within the functional fitness community as the original kid participating in this style of exercise. Connor spent his first few adult years as a seminar staff member for CrossFit Inc., teaching the Level 1, Level 2, and CrossFit Kids Seminars to aspiring CrossFit trainers.
Remember, at Successful Health Habits, we are not just writing articles or making videos, we are changing lives, together, and giving people the tools to live well – physically, mentally, and financially. Please share this article with a friend or coworker who might be encouraged by it contents:
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