8 Habits for Long Term Health
On some level, we all know what to do. Even so, it never stops being helpful to read them again. Here are 8 habits for long term health.
Routine
A dependable routine can help ground you during times of anxiety or low motivation.
- Done – Do all items on this list weekly.
- Good – Do all items on this list a majority of the week.
- Better – Do all items on this list daily.
- Best – Do all items on this list daily and at a “better” or “best” level.
1. Get Adequate Sleep
Sleep is vital to longevity, recovery, and mental acuity.
- Done – Get some sleep.
- Good – Sleep 7 to 9 hours.
- Better – Sleep 7 to 9 hours, at a consistent time.
- Best – Sleep 7 to 9 hours, at a consistent time, in a cool, completely dark room.
2. Get Outside
Getting outside syncs up many of your body’s processes, and enhances mood. Sunlight stimulates Vitamin D production.
- Done – Get outside.
- Good – Get outside for 30 minutes.
- Better – Expose yourself to the first hour of sunlight in the day.
- Best – Be outside for long periods of time in a non-urban environment.light in the day.
3. Hydration
Water is needed for many processes in the body. It also reduces injury and improves energy.
- Done – Drink some liquid.
- Good – Drink water.
- Better – Drink water and avoid sugary drinks.
- Best – Drink water, avoid sugary drinks, and delay caffeine consumption until 1 hour after waking.
4. Exercise
Great for long-term physical and mental health. To receive maximum mental health benefits, walk outside in a non-urban setting.
- Done – Go for a walk.
- Good – Go for a 20 minute walk.
- Better – Go for a 20 minute brisk walk.
- Best – Go for a 20 minute brisk walk, and do resistance training 2 to 3 times per week.
5. Rest
Reduces injury, anxiety, and elevates mood.
- Done – Close your eyes and take 5 deep breaths in through the nose and out the mouth through pursed lips.
- Good – Close your eyes and lay down. Take 5 deep breaths in through the nose and out the mouth through pursed lips. Follow with 2 minutes of quiet.
- Better – Identify activities that recharge you.
- Best – Be deliberate about quiet, restful time, and engage in activities that recharge you.
6. Cold Water Exposure
Aids immune response, stimulate adrenaline, improves mood.
- Done – End your shower with cool water. (24 – 26°C)
- Good – Colder water shower/bath any amount of time. (16 – 24°C)
- Better – Cold water shower/bath 3 minutes. (10 – 15°C)
- Best – Be in open water, below 15°C 3 minutes.
7. Be Social
Helps to reduce dementia, promotes sense of well-being, and improves mental health.
- Done – Greet people when you go out.
- Good – Spend time with a friend.
- Better – Spend time with a friend, while pursuing a shared goal.
- Best – Spend time with a friend, while pursuing a shared goal, and have meaningful conversation.
8. Eat Well
Good nutrition helps with mood, energy, and fitness.
- Done – Eat some protein and vegetables.
- Good – Eat some protein and vegetables, reduce alcohol consumption.
- Better – Eat some protein and vegetables. Reduce alcohol, sugar, and fried foods.
- Best – Eat some protein and vegetables adequate to your energy expenditure and fitness goals. Reduce alcohol, sugar, and fried foods.