Perhaps the largest growing demographic group in America today is people who are 90 and 100 years old or more. Your job is to join this group and to be fit and healthy all the days of your life.
For almost the entire history of the human race, longevity was a matter of accident or coincidence…
Today longevity is a matter of design and choice.
You can actually decide today to enjoy superb levels of physical health, and by developing specific habits, you can assure that you live longer and better than has been possible for any other generation in human history.
More than 60% of Americans today are
officially classified as “obese.” This means that they are more than 20% above
their ideal weight, based on height and weight charts. Even worse, there are
many millions who are officially classified as “morbidly obese.” This means
that they are 40% and 50% above their ideal weights.
Everything you are, and ever will
be, is the result of your choices and decisions. If you want to change some
aspect of your life, you have to make new choices and new decisions, and then
you must discipline yourself to follow through on your decisions.
The only way to achieve your proper
weight is to develop the habit of eating less and exercising more each day and
each week. But just as it takes you months and years to become overweight, it
takes you many months to get rid of the weight once you make that decision.
It is not easy to lose weight.
This is because you develop
automatic habits of eating that are hard to break. You get into a rhythm of
eating certain foods – morning, noon and night. You become accustomed to eating
snacks between meals, and to overeating in the evening. It is not easy to break
these habits, but it is definitely possible.
This is your goal.
1)
Eat the Right Foods
The first habit you need to develop
for a long life full of health and fitness is the habit of eating a proper
diet.
You have to develop the habit of
eating the right foods, in the right proportions, at the right times.
Everyone knows that they should eat
a more balanced diet, containing more fruits, vegetables, and whole grain
products.
In addition to this basic principle,
there are several things that you can do to modify your diet and develop the
habits of good nutrition, which will lead to a combination of weight loss and
higher levels of energy and fitness.
In addition to eating the right
foods, you should develop the habit of eliminating the “three white poisons”
from your diet, which are salt, sugar, and flour.
This change in your diet is so
simple and yet so powerful that every one of my students who tries it is
absolutely amazed at how quickly they get noticeable results.
2)
Get Enough Exercise
The second habit you need to develop
is the habit of effective exercise.
Many people stop exercising in their
late teens and early twenties, even people who were active in sports when they
were growing up. The human body is meant to be exercised regularly throughout
your life.
Develop the habit of articulating
and moving every joint in your body, every single day. This keeps your muscles
and joints agile and flexible. Regular exercise assures that you have greater
balance and mobility. It helps to diminish the likelihood of muscle or joint
pain or problems.
Develop the habit of exercising 200
minutes each week. If all you did were to go for a walk, 30 minutes per day,
seven days per week, you would be one of the fittest people in our society.
If you disciplined yourself to ride
an exercise bicycle, work out on a treadmill, swim, jog or engage in any
aerobic exercises that get your lungs and heart pumping, you will dramatically
improve your levels of health and energy in a short period of time.
3)
Get Enough Sleep
The next habit that you need for
superb all around health is the habit of proper rest. You need seven to eight
hours of sleep each night for optimal performance. If you get less than six to
seven hours of sleep per night, and you continue to work as hard as you
normally do at your job, you will eventually develop a “sleep deficiency.”
You can change the way you feel
about yourself, and your performance in your work and personal life, by
developing the habit of going to bed early, by 10:00 pm each night and getting
a good night’s sleep every night of the week.
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