2019-06-20
1. Diet: Eat plenty of fresh, non-processed foods, drink 1.8l of water a day
2. Exercise: Get 150 minutes of moderate-intensity aerobic activity weekly, or 30 minutes most days. Also get two-to-three 20-30 minute sessions of strength-training per week, focusing on major muscle groups.
3. Sleep: Try to get 7-8 hours every night and try to keep a regular sleep-wake cycle – go to bed and get up at the same time every day.
4. Socialization: It reduces stress and anxiety and improves mental functioning – and that helps guard against depression, heart disease and dementia.
5. Have a primary care physician: Annual visits are important for all ages because they are intended to detect disease early, before it leads to serious consequences.
2019-06-20
1. Make it a habit
Most people can form a habit in about three weeks. This is usually enough time to start experiencing the benefits of your new habit.
So instead of setting huge goals for the whole year, try setting incremental goals for one month, three months, six months, etc.
Successfully hitting these milestones also motivates us to keep up the habit to hit the next one.
2. Set SMART goals
SMART is an acronym for specific, measurable, achievable, relevant, and time-bound.
Use this goal structure to craft an achievable and targeted goal.
For example, refine general goals like “lose weight” or “exercise more” into “lose 20 lbs in six months”
or “walk for 30 minutes five times a week.”
3. Track your progress
There are many ways to keep track of how well you’re sticking to a new goal: journal daily,
check-off micro-goals, set specific mile-markers, or take photos.
Larsen’s a big fan of this last idea, “take a photo of everything you eat during the day.
You may think you're only having a couple of treat meals a week,
but photos may show that you're actually having one or two a day —this way you can monitor that.
Taking weekly full-body photos and comparing them each week or month can show you the
progress you won't see on the scale or in the mirror.”
4. Reward yourself
Whether it’s with a day of rest, a movie out, or a cheat meal. “Reward yourself by feeling proud of yourself,” Malaspina recommends. “The more you feel good and rewarded for your efforts,
the more likely you are to repeat your behaviors.”