How Healthy Are You?
How healthy are you physically? Do you wish you were more active? Are you someone who wants to eat healthily but you continually miss the mark? We all know that to improve physical health, it’s necessary to eat well and stay active. Is that all there is it to it?
For something that sounds so simple, why do so many of us struggle with it? It shouldn’t be that difficult. In fact, it isn’t that difficult.
We just make everything more difficult than it needs to be. If you want to improve your physical health, then what you need is consistency. The key is building healthy habits. When it comes down to it, old habits die hard.
There is a process required to shed old habits and embrace new ones. It takes time, and during that process, you will face many challenges. Yet, adopting new habits can protect you from obesity, as well as a plethora of lifestyle illnesses.
Each small habit change can have a massive impact. For example, you change your diet and embrace a healthier eating pattern. In time, you start to lose weight and you feel more energized.
You’re ready to tackle more exercise, and this starts to improve every area of your life. Never underestimate the power of changing a single habit at a time. On that note, we have compiled 40 key habits for better physical health.
40 Key Habits For Best Physical Health
1| Anaerobic Exercise
You’re familiar with the low-intensity exercise that is aerobics. Cycling and jogging are excellent exercise options. However, anaerobic exercise is something else you should add to your regimen for better physical health.
What is anaerobic exercise? It’s essentially high-intensity activities that last for short bursts. Your demand for oxygen surpasses the supply. It’s helpful for burning fat, building muscle, and contributing to greater physical health. Examples of anaerobic exercise include springs, weight lifting, HIIT, and jumping rope.
2| Regular Meals
When you allow yourself to get hungry you are more likely to overeat. Overeating can lead to obesity, as well as an unhealthy relationship with food that can cause other issues, both physically and psychologically. So, sitting down to three square meals a day and enjoying two snacks as well, is a smart move if you want to maintain (or lose) weight. It’s important that you eat a nutritious diet to support your physical health.
3| Carbs, Protein, Fat
This isn’t a difficult habit to build. When you enjoy carbs, ensure you only do so when you pair them with fat or protein. Carbs alone will convert to glucose quicker, but a fat or a protein will slow the process down. Why does that matter? If the conversion process occurs too quickly, you’ll experience a spike in blood sugar levels. This will leave you feeling hungry, which will cause overeating.
4| Manage Stress
Stress can heavily impact your physical health. Often, many of us are stressed, yet completely unaware of the fact. We have become so accustomed to feeling a certain way, we have essentially accepted stress as a normal feeling. It isn’t until we separate ourselves from that stress that we realize just how much it was impacting our health.
Stress causes fatigue, muscle ache, headaches, bowel issues, chest pain, insomnia, and more. All of this impacts you physically, but a chronic stress issue can run so much deeper. It’s vital that you make a habit of managing your stress levels. There are several ways to do this, but yoga and meditation are effective steps.
5| Embrace Fat
Say no to trans fats but embrace the healthy fats. In fact, your body needs polyunsaturated, monounsaturated, and even saturated fats. It’s all about striking the right balance.
When it comes to fat, the type of fat you consume, and the calories involved are what count. Fat isn’t something you need to be afraid of, even though it may feel like it. Saturated fat should make up less than 10% of your total caloric intake for the day (ref.). Don’t forget your omega -3 fatty acids either!
6| Take A Time-Out
A key part of stress management is forcing yourself to walk away when something is overwhelming. That means taking a mental break, even if you have to force yourself.
If you want to stay sharp, if you want to stay healthy, and do well, then you have to take mental time-outs. Think of it as a cleanse. It could be taking a walk-in nature, sitting quietly for a while or even reading a book.
7| Mindful Eating
Do you watch television while you eat? Do you hang over your keyboard and tap out emails while trying to chow down on a sandwich? You might think this is making you a more productive person. It isn’t.
More importantly, it isn’t doing anything for your physical health either. There’s something to be said for mindful eating. Pay attention while you eat, you’ll eat the right amount, and give your body the break it needs to process nutrition. The bonus is that it will also give your brain a break.
8| Pound for Pound
According to WHO, you should eat almost a pound of produce each day (ref.). That sounds excessive, right? It isn’t as dramatic as you might think it sounds. A single apple can weigh as much as a third of a pound. It’s easily doable, especially when you think about how easy it is to inject fruit and vegetables into every meal and snack of the day. You’ll reach a point where you will likely eat more than that daily. Eating more fresh produce means more of the right nutrients.
9| Strength Training
Strength training helps maintain your muscle mass, and muscle mass is also an important factor when it comes to bone density. This is particularly important for women, who are more prone to osteoporosis. Of course, strength training also bolsters your physical health by helping you maintain your weight and preventing injuries as well.
10| Meatless Days
Countless studies have found that the Mediterranean diet extends lifespan and reduces the risk of many chronic illnesses and diseases (ref.). While there is some meat involved, for the most part, it’s plant-based foods with little fish, dairy, and meat. You don’t have to kiss meat goodbye.
However, your physical health would appreciate you if you could reduce the amount of red meat you consume. Aim to go meatless at least two days a week. You might find it easier than you think. As you do cut meat out, just ensure you balance the rest of your diet to make up for any lost nutrients.
11| Cut It Out
Something you should cut out entirely is added sugar. It is tied to weight gain, as well as a host of lifestyle diseases. The average American is consuming over 20 teaspoons of sugar daily, yet the recommended maximum intake is five teaspoons.
There is much benefit to cutting that all the way back. Start reading the ingredients of convenient items you buy. You’ll be surprised at just how much hidden sugar is sneaking its way into your diet.
12| Sleep Well
How many hours of sleep do you get each night? If your answer is anything less than seven, then you’re doing it wrong. “I’ll sleep when I’m dead,” you whisper at the computer screen. You will, and you will be dead much sooner if that’s the attitude you maintain.
A lack of sleep impairs your judgment, you’re more likely to make poor decisions, perform poorly, and it puts your health at risk. A lack of sleep can negatively impact your mood, weight, heart, mental health, and stress levels.
13| Intentional Shopping
You eat what’s available to you. So, if you have unhealthy foods to hand then it stands to reason that those are the ones you will choose. That means, for the sake of your physical health, you have to shop with intention.
Don’t buy it if it’s something you shouldn’t be eating. Stock your pantry with nutritious food that will support your physical health.
14| Visit the Doctor
Most of us avoid the doctor until we think something is really wrong. That’s the wrong attitude, preventative medical care is equally as important. Especially when it comes to women and the gynecologist.
Your body changes as you age and it’s important to stay on top of any changes to ensure there is no trouble brewing. You should feel free to be open and honest with your doctor.
15| The Eyes Have It
It’s also important to regularly visit your optometrist. They don’t just check to ensure your eyes are all right. There are a number of issues that are visible in eye exams, such as MS, diabetes, and even high blood pressure. Early detection is key.
16| Annual Checkup
There are specific tests that should be completed regularly as you hit different ages. It’s important that you know which tests are necessary for your age group and follow up with your doctor annually.
Annual checkups are an important part of early detection and intervention. This is vital with health issues like hypertension and diabetes. The best way to stay on track is to book your annual check for your birth month. You never forget your birthday.
17| Regular Stretching
As you age, your body starts to fail you. Suddenly, your lower back is always sore. You crack when you move, and even standing up can be a chore. Do yourself a favor by stretching regularly. Create a routine that works for you and enjoy the benefits of improved posture and less pain.
18| Schedule It
It might sound pedantic, but there is a benefit to scheduling your exercise routine. It’s harder to skip it when it’s in your calendar with the rest of your appointments. It just becomes part of your routine when you schedule it. This is key to making it a habit.
19| Get Up
If you want to avoid lower back pain and poor posture, then get up! There’s a reason the typical aim for people is to get 10,000 steps in each day. It’s not a lot, but it makes a difference when you consistently hit that target each day. It forces you to get up out of your chair and move more often.
20| Beyond the Gym
So, it’s important to go to the gym (or do your exercise elsewhere). It’s just as important to stay active outside of your regular workout, though. Yes, time at the gym is productive.
However, it’s important that you hit the nature trail and take hikes with friends instead of vegetating on the couch. Your body needs sunlight, it wants social connections, and being active while you do that will help you keep your joints and muscles working.
21| Stand Up Straight
Not only will you look more confident when you stand up straight, but you also protect your spine and prevent lower back pain as well. Maintaining your posture is an important aspect of maintaining your physical health. Poor posture can lead to injuries.
22| Yoga
Yoga improves body alignment, flexibility, posture, and mobility. All of these are important aspects of long-term physical health. Of course, there is another benefit of yoga – stress relief!
23| All About Me
Typically, when we talk about self-care it’s in relation to mental and spiritual health. However, there is something to be said for acts of self-care that improve your physical health. Really, any act of self-care benefits your physical health because the ultimate purpose of the act is relaxation or stress relief. Those are things that support your physical health.
24| Greens
We already pointed out that you should aim to consume almost a pound of produce daily. However, greens are important enough to address separately.
Greens provide you with a wealth of nutrients, vitamins, and antioxidants so they should make an appearance in every meal you eat. It isn’t difficult to toss spinach into your breakfast or include broccoli with lunch. There is at least one vegetable to match just about any meal you can make, even mac and cheese.
25| Hydration
How much water do you drink daily? More than likely it isn’t sufficient. The rule of thumb is that you should drink half your weight in water (except, in ounces not pounds). It will improve your skin, and ensure your organs are working properly.
26| Calcium
Bone health is important, but it grows more important as you get older. It’s vital that you ensure you are getting plenty of calcium in your diet in order to protect bone density.
27| Meal Prep
One of the biggest reasons people fail to eat healthily is because they’re busy. Junk is just more convenient. Well, dedicate part of your weekend to a bit of meal prep and your busy schedule is no longer an excuse. You will always have ingredients on hand to throw a healthy meal together in no time at all.
28| Skip Alcohol
An occasional tipple is fine, and red wine has certain health benefits. However, overdoing it is not going to do your liver any favors. If you want to enjoy better physical health, you’ll park the alcohol and embrace mocktails instead.
29| Reduce Caffeine
Likewise, caffeine is contributing to your stress levels and adding extra pressure to your heart. Consider how much caffeine you consume in the form of coffee, soda, teas, and more. Reduce your caffeine intake and replace those drinks with water.
30| Mindful Moments
Mindfulness is a form of meditation, it’s all about being completely present in the moment. You don’t have to light incense and perch on a frilly cushion to experience mindful moments. It can be as simple as tuning into your surroundings and paying attention to your mind and body in the moment. It’s an effective stress management tool.
31| Joints
It’s normal for your joints to experience wear and tear as you get older. You’ve been using them long enough! Supplements like glucosamine are helpful in improving joint health. It’s important to protect your joints because you can’t protect bone density, maintain your weight, and be healthy if your joints aren’t strong enough to carry you.
32| Gut Health
There’s something else that tends to come with age. It’s more common to experience bloating and indigestion. Your gut health is important, and you can protect its delicate balance with probiotics.
If there are foods that cause a negative reaction in your body, then avoid them. Ensure you eat slowly and chew your food thoroughly. Gut health can influence diabetes, obesity, and even your mental health.
33| More Protein
Protein is important for your muscle mass. When you eat high-quality protein items like eggs, chicken, and vegetables it improves your ability to burn calories. Don’t eat all your protein in one sitting, spread it throughout your meals.
34| Skin Checks
Your skin tells a story and it’s important that you regularly check your moles, freckles, and beauty spots. It’s common to develop sunspots. It isn’t common to develop moles as you age. You should always wear sunscreen, naturally, but it’s just as important to take note of your moles and visit your doctor if there are any changes.
35| No Smoking
This shouldn’t need much of an explanation – smoking causes cancer, lung disease, dental problems, and so much more. It offers you no value whatsoever. You might think it relieves your stress. Honestly? It does… for a brief moment. It’s a brief relief and ends up increasing your stress levels more. It’s time to cut it out.
36| Protect Your Mental Health
Your mental health has a say in your physical health. They may be separate, but they are absolutely related. If you have a mental health issue, then it’s important you deal with it immediately. Visit your doctor to discuss the symptoms you are experiencing and listen to the advice they offer. You can be proactive with your mental health, too. It should be a priority.
37| Home-cooking
When you prepare your own meals at home, you know exactly what is going into it. The best way to ensure your diet is rich in what you need is to make it all yourself. Eating out, ordering in, these should be occasional treats rather than the norm.
Make home-cooking your ultimate goal. That goes for making lunch at home to take to work. Don’t allow yourself to risk the temptation of the vending machines or the nearest drive-thru restaurant.
38| Food Exchange
There are certain snacks you just can’t get enough of. Chances are it’s something you shouldn’t eat often. Start trading out those unhealthy snacks for healthier options. When you would normally reach for a chocolate infusion to boost your energy, reach for berries and nuts instead. Your brain can experience the same jolt from healthy food, it’s just easier to grab junk.
39| No Soda
It doesn’t quench your thirst, it’s packed with sugar, and it offers you no health benefits whatsoever. You might enjoy your favorite blend of soda, but it’s time to say goodbye.
If it’s too difficult to say goodbye, then you should at least start to cut back your intake. It might be delicious, but it’s not great for your bones. We also mentioned earlier how caffeine can affect your health so, there are a lot of reasons to avoid soda. Swap soda for water.
40| Hygiene
Do you catch every illness going? If you’re out in society, then the answer is probably yes. It’s important that you wash your hands regularly and clean your home, too. Most viruses are picked up when you touch something that someone else touched. Think about the number of times you touch a door after someone else, and then you touch your face, eat food, bite your nails.
These are habits you carry out without a second thought, yet these habits are running you down. Carry hand sanitizer for moments when you can’t immediately wash your hands. You don’t need to be obsessive about it, but it’s important to keep it clean.
