Overall Health Routine
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
Health Checkups
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
Why Core Habits are Important for Overall Health
Plus Core habits
Sources
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