Our lives have become quite hectic. On daily bases we are faced with more tasks, deadlines, chores and to do’s then it’s feasible to fit in one day. I should know! I am a chronic over planner! However our bodies are not indestructible, and there is only so far we can push them before they start to fail.
Today I want to talk about 5 Healthy Habits to implement in order to keep up with life. After all if you don’t have your health, you don’t have anything. Your primary duty in this world it to take care of yourself – to do the best that you can to stay in good health, physically and mentally and then and only then you can take on the world 🙂
If you master this short list of healthy habits, your health and energy will soar!
Let’s dig right in…
HABIT #1 – Get Some Sleep!
In a culture that seems to celebrate those that pull all nighters and work until they drop, it’s sometimes hard to value rest. Sleep isn’t a luxury—it’s a necessity.
If you want to be healthy, have energy and get the best results in your workouts you must sleep! It resets your hormones, allows your muscles to repair and is critical if you wanna give your life all you’ve got.
Sleep helps neurons repair any damage done during the day. Without enough sleep, you’ll have difficulty thinking straight, concentrating, and even forming memories.
Sleep contributes to a healthy immune system. Exhausted people are more susceptible to colds, infections, and diseases.
Sleep helps you function optimally. If you’re sleep deprived, you could very easily hurt yourself at work, particularly if you do manual labour.
Sleep literally keeps you alive. In a research study, sleep-deprived rats lived approximately five weeks instead of their usual two to three years.
Sleep contributes to your overall emotional and mental well-being. Research shows people deprived of sleep for lengths of time actually begin hallucinating.
So what does this mean? It means that you should get a bare minimum of 6 hours of sleep every night, aim for a solid 7.5 !
When you wake up after a restful night of sleep your health, attitude, strength, performance and determination will all be better because of it.
HABIT #2 – Stay Hydrated 100% Of The Time
Everyone is looking for the latest greatest supplements, workout routines and diets that will produce the best possible results. But… Do you have any idea how many people forget about mastering the basics?
In fact, if there was only one advice I could give someone this would be it!
So… Ask yourself this question, “Do you drink enough water every single day?”
If you’re drinking a minimum of 0.5oz per lb of bodyweight (up to a gallon) every single day then skip this section and go onto habit #3. If you’re not, then get this into your head right now…
A 2% drop in fluid volume in your body can cause a 30% decrease in mental and physical performance!
The best time to rehydrate and have a large volume of water is upon waking. Our digestive system and internal organs are crying out for water after a long night in which they used so much water to perform their overnight maintenance tasks. Therefore it is important that before doing or eating anything in the morning to have at least 1 or 2 big glasses of water.
HABIT #3 – Move Daily
Our bodies were made to move. The third habit I suggest is to do some form of exercise everyday. Whether that be some stretching and push-ups or a 40 minutes weight session it doesn’t matter. What is important is that you get your blood flowing and heart pumping most days of the week. Too many people are stuck in sedentary jobs which means no movement apart from getting up to grab a coffee or unhealthy snack, this is not the way we were meant to be.
Try one of our workouts, go for a 30 minute walk before breakfast, start Yoga or try a form of Martial Arts. Movement and exercise should be fun and easily integrated to your daily life, it should never be a chore.
HABIT #4 – Spend Time In Nature
Al right, here’s where I get my inner hippie out….but bare with me 😉
One of the most interesting things I have learned over the years was the importance of being in the nature. In fact, did you know that the energy we get from spending time in nature can boost your immune system and reduce inflammation in your body ?
Most of us spend huge amounts of time indoors and barely get outside at all, much less in the daytime. Unfortunately, staying indoors can have serious effects on our health, both physical and mental.
Why is time in nature important? A series of studies in 2010 coordinated by Richard Ryan, professor of psychology at the University of Rochester confirms that the experience of being in natures causes people to feel more alive. Ryan sums it up by saying, “Often when we feel depleted we reach for a cup of coffee, but research suggests a better way to get energized is to connect with nature.” Better yet, nature not only makes us feel more alive and energized, it has proven to benefit both our mental and physical health, and our overall sense of well-being.
Give this a shot for 30 days and notice how you feel. I’ve had numerous clients report feeling less achy and more energetic just by waking on the earth barefoot for 5-10 minutes a day.
HABIT #5 – Make Sure You Stay On Track
As a person who strives to be the best version of him/her self, you probably have goals, right? But, how often do you revisit these goals to make sure you are staying on track?
The reality is you can set a goal of getting 8 hours of sleep per night, working out 5x/week and eating diet based on real, wholesome foods , but if in a month all you’ve done is got few nights of decent sleep, 20 push-ups and cooked and prepared 5 meals then you will never achieve your goals.
This is why I recommend a monthly goal audit where you take the time to examine whether you’ve made progress over the last 30 days on your goals. Identify what is working and what is a total waste of time. Then, just eliminate the time waters and do more of what is working.
Most people are lazy and their goals are just wishful thinking. Since you’ve read this far I know that this isn’t you. Examine your goals and make sure you are on track every single month and you will get further then 99.9% of the people in the whole world. I guarantee it!
Master these 5 habits and sleep soundly knowing that you are on your way to looking, feeling and performing your best!
Dedicated to your health and well being