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Overall Health Routine

Overall Health Routine

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by Ryan Sagul

Intro icon Overall Health Routine - Intro

Being healthy means a lot of things. It means eating the right foods to live longer.

It means getting enough sleep to keep your energy up. It requires you to go to the gym and build muscle.

Being healthy requires taking care of your physical and mental self.

Here’s a routine with key habits to living healthier.

Habits

Morning

Stretching

DESCRIPTION - Stretching every day helps promotes joint health and range of motion. This results in being more limber and healthier and lessens your chance of getting injured as you age.

ACTION - Stretch every day and release tension in your body.

6X / WEEK

Best Time of Day: Morning

Breathing Exercises

DESCRIPTION - Taking a short break to do breathing exercises clears your mind and improves your mood. This exercise will help you think faster and live longer by decreasing the stress you are feeling. Take a few minutes to breath and clear your mind to reduce your stress and increase your health.

ACTION - Practice breathing exercises every day for at least 3 minutes.

4X / WEEK

Best Time of Day: Morning

Exercise

DESCRIPTION - Exercising regularly delays the aging process and makes the body more resilient to injuries. It also helps with mental health. Exercise regularly to keep your body healthy.

ACTION - Exercise daily for at least 30 minutes to take care of yourself.

4X / WEEK

Best Time of Day: Morning

Get outside

DESCRIPTION - Going outside makes you smarter, happier, and younger. It also strengthens your immune system. Spend 15 minutes in sunlight or under a sunlamp every day.

ACTION - Go outside in a natural environment (e.g. park) for at least 10 minutes every day.

6X / WEEK

Best Time of Day: Morning

Evening

Sleep between 6-8 hours per night

DESCRIPTION - Your brain operates best after a full night of sleep. Sleeping enough maintains your brains stability and keeps you functioning at your best. Ensure you are getting 6-8 hours of sleep to stay healthy.

ACTION - Make sure you get 6 to 8 hours of sleep a day.

7X / WEEK

Best Time of Day: Evening

Any Time of Day

Listen to Your Doctor

DESCRIPTION - Listen to your doctor’s advice. You and your doctor should be partners in keeping yourself healthy. It doesn’t mean blindly following everything they say, but their recommendations come for a good reason. If you’re concerned, get a second opinion. Show up to your appointments with an open mind and ready to have a productive conversation.

ACTION - Go to your Doctor with an open mind and ready to have a productive conversation.

1X / WEEK

Best Time of Day: Any

Socialize

DESCRIPTION - Talking to your friends helps keep your brain active. You also feel better and help prevent the development of Alzheimer’s and other mental diseases. Spend some time talking with your friends! Your body and mind will appreciate it.

ACTION - Go out with friends or family at least 3 times per week.

4X / WEEK

Best Time of Day: Any

Hydrate

DESCRIPTION - The easiest and most effective way to decrease your risk of disease is drinking water. Replacing sugary beverages with water improves your ability to think clearly and act quickly and maintains gut health,. Make sure to drink 2-3 liters of water every day.

ACTION - Drink 2 to 3 liters of water daily, making sure your body is hydrated throughout the day.

7X / WEEK

Best Time of Day: Any

Cruciferous Vegetables

DESCRIPTION - To keep your mind and body in shape, you must eat cruciferous vegetables. You won’t be as smart if you don’t eat enough of them. These vegetables also contain other substances which will reduce your risk of cancer by 20%. Live healthier by eating 3-5 servings of vegetables every day.

ACTION - Eat 3-5 serving of cruciferous vegetables every day.

3X / WEEK

Best Time of Day: Any

Minimize Sugar Consumption

DESCRIPTION - Too much sugar damages tissues in your body which can make you less attractive.. Sugar can lead to type 2 diabetes and cardiovascular disease which decreases your lifespan. Avoid foods with added sugar as much as you can.

ACTION - Decrease your consumption of packaged foods, candies, and sodas.

7X / WEEK

Best Time of Day: Any

Avoid Unhealthy Fats

DESCRIPTION - Industrially produce trans-fatty acids (IPTFAs) are linked to weight gain, obesity, diabetes, and coronary artery disease. These fats come from partial hydrogenated oils and increase your LDL:HDL cholesterol ratio. The World Health Organization recommends eating less than 1% of your daily calories from IPTFAs and is attempting to remove them from the world’s food supply. Avoid foods with IPTFAs.

ACTION - Reduce consumption of foods like butter, cheese and ice cream.

7X / WEEK

Best Time of Day: Any

Core Habits icon Why Core Habits are Important for Overall Health

Sources list icon

Sources

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  14.  "WHO plan to eliminate industrially-produced trans-fatty acids ...." 14 May. 2018, https://www.who.int/news-room/detail/14-05-2018-who-plan-to-eliminate-industrially-produced-trans-fatty-acids-from-global-food-supply. Accessed 12 Nov. 2019.
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Category

 Mood  Confidence  Stress  Health  AntiAging  Sleep  Digestion  Immunity  Fitness  Energy  Productivity  Focus  Creativity  Memory  Sharpness
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