The Top 5 Things the Healthiest People in the World Do

The Top Five Things the Healthiest People in the World Do 1. Exercise- but be sure to do it the fun way.  More and more research is showing us that moderation in all things means in exercise too.  If you are not already active consider following these guidelines: •	Find at least two things that you like to do. If you like to walk, swim, bike, play basketball, do yoga, aerobic DVDs, lift weights, dance by yourself while listening to your IPod , it’s all great. •	Rotate between the two or three activities you choose.  This creates cross-training so you get fit faster, and keeps you from getting bored with exercise. •	Take the number 180 and minus your age. This is your new maximum heart rate. (We told you this is new stuff.) Now train so that your heart rate while exercising is from there to 10 beats below that number. This builds a solid cardiovascular foundation and you will get fit without feeling too fatigued or tired.  NO PAIN, you can go longer, and you still get those awesome endorphins! 2. Eat right - A calorie is not a calorie, so counting calories is not always the best way to go. It is far better to choose foods that FILL YOU UP.  If you eat foods that are easily digested, (breads, most cereals, juices, crackers, and treats) you will get hungry sooner, you will eat more food, and you put yourself at risk for diabetes, obesity, cancer, stroke, and heart disease. Instead choose healthy foods that are harder to digest and make you feel fuller longer.  •	Eat more protein and healthy fat foods. YES eat healthy fat! People who eat healthy fat and protein, especially for breakfast eat fewer calories during the day weigh less.  •	Other foods that are full of phytochemicals, antioxidants, fiber, protein and healthy fats are:  o	nuts (almonds, walnuts, cashews, pecans, pistachio).  o	beans (black, kidney, pinto, garbanzo).  o	100% whole grain products (if it doesn’t say 100% whole grain – it isn’t). Don’t be fooled when it says 4 grams of whole grain per serving.  That’s pathetic, really. o	10-11 Veggies and fruits per day – WE NEED THESE! There are over 80,000 good chemicals in these foods that help your immune system. You can’t replace that with a vitamin pill.  3. Get Enough Sleep – People who do not get enough sleep weigh more, remember less, and are as dangerous as drunk drivers on the roads. People who don’t get enough sleep are also more likely to get sick, stay sick, exercise less, eat worse, and yell at their kids.  Need we say more?  4. Manage Your Stress –When the stress response is turned on for short periods, you can escape danger. When it is turned on chronically, your health is in danger. Train your mind to think differently. You have handled hard things before, you can handle this. Also, take time each day to relax so that your body/mind/spirit can get in balance again. Read, exercise, go for a walk, watch something funny, breathe, write in your journal, do a relaxation exercise, meditate, or sit in the grass and look at the beautiful mountains. 5. Don’t take any drugs that you do not need. Utah is fourth in the nation for non-medical use of prescription pain relievers. Prescription drug overdose is now the number one cause of injury death in Utah.  Some estimate that 55,000 Utahans may be addicted to prescription drugs, which eclipses those addicted to illegal drugs. Also, watch loved ones to see if they are self-medicating with other recreational drugs like caffeine or with food, technology, gaming, working too much, shopping, or even exercise.

 
1. Exercise
 If you are not already active consider following these guidelines:
  • Find at least two things that you like to do. If you like to walk, swim, bike, play basketball, do yoga, aerobic DVDs, lift weights, dance by yourself while listening to your IPod , it’s all great.
  • Rotate between the two or three activities you choose.  This creates cross-training so you get fit faster, and keeps you from getting bored with exercise.
2. Eat right 
A calorie is not a calorie, so counting calories is not always the best way to go. It is far better to choose foods that FILL YOU UP.  If you eat foods that are easily digested, (breads, most cereals, juices, crackers, and treats) you will get hungry sooner, you will eat more food, and you put yourself at risk for diabetes, obesity, cancer, stroke, and heart disease. Instead choose healthy foods that are harder to digest and make you feel fuller longer.
 
3. Get Enough Sleep 
People who do not get enough sleep weigh more, remember less, and are as dangerous as drunk drivers on the roads. People who don’t get enough sleep are also more likely to get sick, stay sick, exercise less, eat worse, and yell at their kids.  Need we say more?

4. Manage Your Stress
When the stress response is turned on chronically, your health is in danger. Train your mind to think differently. You have handled hard things before, you can handle this. Also, take time each day to relax. Read, exercise, go for a walk, watch something funny, breathe, write in your journal, do a relaxation exercise, meditate, or sit in the grass and look at the beautiful mountains.

5. Don’t take any drugs that you do not need.
Utah is fourth in the nation for non-medical use of prescription pain relievers. Prescription drug overdose is now the number one cause of injury death in Utah.