Healthy Habits Eat nutrient-rich foods, don't smoke, sleep well, drink less alcohol, drink more water, exercise well and move your body, practice self-care and self-pity. The average full-time American employee works 47 hours a week, and many people say they work 50 hours or more. Combine that with time spent on children's activities, reconnecting with a partner, or volunteering, and it's easy to forget to reconnect with ourselves. When was the last time you did something you really enjoy, danced alone in the kitchen, or reflected on what you appreciate in your life? These healthy habits that are crucial to happiness are often overlooked.
The other 1% — the leaders of this world — approach life differently. Julie thinks to herself: “I want to go for a run. And on a scale of 0 to 10, I want it to be a level 10 race. Then think, “What do I need to do to achieve this? By imagining the result she wants beforehand, Julie takes control of the result.
She's not taking a passive approach to life, she's just waiting for it to happen or waiting for it to happen. It is regaining control and taking a proactive approach to achieving its objectives. Now, visualize where you want to be compared. What does a 10 out of 10 race look like? If you live proactively like Julie, you'll not only imagine your training, but also all the other benefits you'll get from going for a run.
You'll have more energy to play with your children or grandchildren. Imagine how good you'll feel after this race. Imagine running along with everyone who crosses your path effortlessly, surpassing your old time by several seconds. Quantify your goal (a 10) and start to understand what this new healthy lifestyle habit looks like.
What would it take for an object or experience to be irresistible? What would it take to create an object or an experience, something you couldn't bear? Consider your career. How attractive is that career? A 5, a 7 or a 10? Now, what would you have to focus on to make it a 10? Should you run at dusk when the temperature and lighting seem most appealing to you? Should you run with a friend? Should you laugh three times just thinking of something that makes you laugh? Consider what conditions you must create for yourself so that healthy lifestyle habits are permanent rather than temporary. Ask yourself what you should appreciate, believe, feel and what to focus on to achieve a level 10 career. Emotions are linked to the actions and healthy habits that we develop based on those actions.
The goal is to change the emotion you associate with objects and experiences and, therefore, to change your actions. Remember, where concentration goes, energy flows, so focus on things that are under your own control. If you say that to run a level 10 it can't rain, that's not in your control. But if you say, “I have to stop during the race and enjoy what's around me, then you're taking direct control of your result.
Once you commit to your result, you'll find the impetus you need to take action, which will translate into healthier habits overall. Use what you know about quantification and qualification to create the conditions you need to succeed. To get to that level 10 race, you'll need to make sure you get enough sleep to have the energy you need to work out. You'll have to run at whatever time of day you like best, your natural inner clock.
You'll need to have that perfect playlist in line. Research consistently shows that if you commit to exercising in the morning, you're more likely to do your sweat session because this won't conflict with the daily obligations that may arise. Think about it, most of the things you have to do aren't done first thing in the morning (work, child care, household chores, social commitments). In addition, exercising in the morning gives you more energy during the day, makes you feel more empowered at work, reduces stress in the workplace, improves your mood, boosts your metabolism and, possibly, burns more fat (if you exercise in the morning before breakfast).
If you're overweight, even a 10% decrease in your weight can lower your blood pressure and cholesterol levels. It can also lower the risk of diabetes. Talk to your primary care doctor or cardiologist to identify an ideal weight. If you're struggling to change your unhealthy habits or are at risk of heart disease, we can help.
Temple cardiologists collaborate with nutritionists, genetic counselors, endocrinologists and exercise specialists to help you achieve good heart health. . .
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