You don’t have to spend a fortune or your time at the gym just to feel, move and look better at any age. Just practice these commonsense habits, commonly known today as “self-care.” You might read this list and say, “Well, of course!” But print it out and keep it handy until you’ve incorporated all these ideas into your daily lifestyle.
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1. Drink plenty of water. It’s good for everything from your skin to your weight. Try to consume an ounce for half your body weight in pounds. So, if you weigh 200 pounds, drink 100 ounces a day. PRO TIP: You can “eat” water, too! Another good reason to consume at least 5 servings of fruits and veggies, which generally contain a lot of water.
2. Eat more whole foods like meat, fish, vegetables and fruit than processed junk. PRO TIP: Protein for breakfast keeps you full longer and prevents energy crashes.
3. Exercise – or, at least, move your body – every day. Experts say we need 150 minutes a week of moderately intensive cardio exercise, plus two sessions of strength training. PRO TIP: Focus on strength. You’re never too old or young to lift weights. Women, too. It’s the ‘miracle drug’ as we age and keeps our function and everyday abilities high. It helps prevent falls, obesity, high blood pressure, dementia and more.
4. Sleep. Aim for 7 to 9 hours each night. If you have persistent problems, seek advice – like keeping your bedroom cool and dark; avoiding electronic screens for an hour before sleep; and maintaining a steady sleep schedule. PRO TIP: No TV in the bedroom.
5. Smile. Practice gratitude and a positive attitude. PRO TIP: When you’re feeling down, make a list of your blessings. Literally write them out. Your brain and soul can’t hold onto anger and thankfulness at the same time.
6. Take care with your appearance. Stand up straight. Wear clothes that are clean and fit. Wash your face; comb your hair. PRO TIP: Prioritize mobility, strength and nutrition instead of weight.
7. Stay socially active. Maintaining relationships with friends, family, and even acquaintances at work, houses of worship, or the gym are important to your overall wellbeing. PRO TIP: Volunteering is an excellent choice, even if it’s just a little bit of time each week.
8. Wear sunscreen and avoid direct sun on your face. PRO TIP: Start moisturizing now if you don’t already. Men, too. (It won’t turn you into a woman. Promise.)
9. Avoid cigarettes and alcohol. Nothing ages you faster or worse! PRO TIP: Seek support and resources. You don’t have to go it alone.
10. See your doctor, dentist, and eye doctor regularly. Keep those annual appointments! PRO TIP: Be proactive about your health and fitness. Share your exercise, eating, and sleep tips with your healthcare team.
Your Friend and Coach,
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Train Smart. Train Hard. Train Safe. Train to Sweatt
P.S.: Whenever you’re ready… here are 3 ways I can help you:
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