Start These Habits for a Healthier Body & Mind

Start These Habits for a Healthier Body & Mind


    1. Exercise to Stay in Shape and Shed Weight
      It only takes 30 minutes everyday. Just workout at a pace that gets your heart rate going and works-up a sweat.
      According to WebMD, researchers found moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over three months compared to an average weight loss of 6 pounds among men who worked out for 60 minutes a day.
    2. Eat Plenty of Fruits/Vegetables
      According to the 2005 Dietary Guidelines for Americans, you should consume between five and 13 servings of fruits and vegetables each day. This is equivalent to about 2 1/2 to 6 1/2 cups daily, depending on the amount of calories you need to consume for your weight and level of activity.

    3.  Drink Water (8-8 oz. glasses/day)
      Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.

    4. Reduce Carbohydrates and Sugar from your Diet (works wonders for losing weight)
      Studies show that eating less carbohydrate-rich foods will help trim deep belly fat or visceral fat and lower your risk of type 2 diabetes and other diseases.
    5. Don’t Smoke
       The risk of dying from smoking-related causes drops significantly within just a few years of giving up cigarettes, even for long-time smokers. Quitting smoking reduces the risk of cancer and many other diseases, such as heart disease and COPD, caused by smoking.

      Researchers are finding that smoking decreases both sexual desire and performance.

    6. Meditate (to relieve stress)
      Meditation Health Benefits: What The Practice Does To Your Body | The Huffington Post

      “It did to my mind what going to the gym did to my body — it made it both stronger and more flexible,” said Dr. Hedy Kober, a neuroscientist who who studies the effects of mindfulness meditation, which she has practiced for 10 years, at her lab at Yale University. She admitted during a TedTalk that she started meditating to deal with a break up, but found that it helped her handle stress and unpleasant feelings in all areas of her life.

      The Benefits of Meditation | Psychology Today

      The brain waves of meditators show why they’re healthier. Neuroscientists have found that meditators shift their brain activity to different areas of the cortex—brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. In other words, they were calmer and happier than before.

    7. Sleep (8 hours/day)
      Sleep plays a vital role in good health and well-being throughout your life. Quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. Getting the recommended amount of sleep—7 to 8 hours a night—can boost your health, by building your immune system, protecting you from chronic diseases such as diabetes and heart disease, and speeding how quickly your body heals from injury.
    8. Try Something New and Challenging: 
      Read a Book of Interest
      Pick up an Old Instrument and Play again or Learn to Play an Instrument
      Try a New Sport

      Choose a New Hobby

      Sounds simple enough – Try it.

      “Sow a thought, and you reap an act;
      Sow an act, and you reap a habit;
      Sow a habit, and you reap a character;
      Sow a character, and you reap a destiny.”
      Samuel Smiles, Happy Homes and the Hearts That Make Them