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The Habits of the Highly Healthy

The Habits of the Highly Healthy

The healthiest, longest-living people all share many common practices, routines, and habits. It has been said, “Repetition is the mother of skill.” Well let me add that “repetition” is also the mother of health. By consistently engaging in certain habits, you can enjoy a healthier and longer life.

It’s not in your genes. In fact, studies have shown that only about 20% of all people have a true genetic predisposition that places certain limitations on their health and longevity. Could it be that the studies showing hereditary (gene) correlations between parent and child (genes) is more a matter of the parent and child sharing the same conditioning or the same unhealthy habits? If so, then that means that for most people, it’s more of what they do (their habits) than their genes (hereditary traits).

Perhaps, it’s time you throw out your limitations.

Suppose you dismiss the notion of genes that, because of age, sex, ethnicity, or another hereditary trait, you can’t be one of the healthiest men or women on the planet.

By simply completing the same routines and habits of the world’s healthiest, longest-living people, you can easily join their ranks. You can become healthier. You can live longer. Today, it’s possible to live past our average life expectancy of 78.7 years and to do so in good-health. We now have the capacity to live comfortably into our 90s.

So, let’s explore some of the core habits of “the highly healthy” that will very likely work for you too.

Movement

Movement is the 800-pound gorilla.

And, pound for pound, no other health habit comes close to this powerhouse. There’s no denying it; and there’s no getting around it. Your DNA, evolution, and body demand that you move. Your health demands regular physical activity.

The world’s “highly healthy” men and women respect this powerful habit by giving their bodies regular, consistent, physical activity. And, not all “highly healthy” people join gyms or fitness clubs. Many simply choose to:

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  • Engage in natural, functional forms of activity such as, gardening, housework, and yard work
  • Enjoy walking and/or running an average of 30 minutes daily

Highly healthy people appreciate the benefits that only physical activity can provide, such as, increased ability to focus, less depression or anxiety, longevity, energy, and heightened creativity.

Purpose and Connection

Long ago, things weren’t always so easy and convenient for the human race.

In those times, survival often kept people pre-occupied and busy every day. Fast-forward to today, and you find the purpose of “surviving” to be more of an after-thought.

The point is that “survival” has been man’s number one purpose for countless centuries. Without that overriding purpose, you are free to indulge in any number of other “purposeful” activities.

Unfortunately, many people haven’t defined their purpose. And, it’s hard to hit a target you can’t see. So, this often causes some people to feel empty inside, detached, and yearning for something more.

Highly healthy men and women realize that purpose is a void that’s better filled than left empty. That’s why they often:

  • Find something bigger than themselves to focus on, and strive to achieve
  • Work in fields they enjoy, and are more than just financially-rewarding
  • Serve their community, nation, and family

A fast way to finding your purpose is to sit down with a pen and notepad and to start writing. In the center of the pad write, “MY PURPOSE” and circle it. Next, draw four lines. One that extends from the top, one that extends from the right, another that extends out of the bottom, and finally one more that extends from the left.

On the line extending from the top write, “Values.” On the line extending from the right, write the word, “Passions.” On the line extending from the bottom write, “Talents;” and finally on the line extending from the left write, “Skills/expertise.”

Write until your hand hurts – anything and everything that falls under those categories. As you write pay attention to your emotions. Which words conjure up thoughts, laughter, tears, give you goose bumps, or scare you so much you feel as if you may just pee in your pants? See example below:

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Purpose

    Photo: Justin Miller

    Circle those words. Your purpose may lie in them.

    Often times, “the highly healthy” find their “purpose” in maintaining valuable “connections.” Connections are social relationships, and the human race is a social race. Our need for “social” interaction has been hardwired in our DNA over the numerous centuries. Our ancestors were forced to be social in order to survive. Tribes, small bands, communities, and towns all created a social atmosphere, while simultaneously promoting and protecting the well-being of all of its members.

    Social relationships can provide us positive emotions and feelings of well-being like nothing else. And so, “the highly healthy” embrace “connections” by:

    Mindset

    There are several mindset traits of “the highly healthy.”

    Thoughts have long been known to cause profound changes within a person’s body and to the state of their health. Thoughts are what trigger emotions – good and bad. Unpleasant thoughts produce painful, aggravating feelings. Additionally, negative thoughts create stress that manifests in the body and wreaks havoc on every physical aspect of a person’s being. However, pleasant thoughts produce pleasurable, soothing feelings.

    “The highly healthy” realize that their thoughts are better directed than left to roam. Therefore, to maximize their positive feelings, they take the time to toss out any “stinking-thinking” and replace them with positive thoughts. They don’t fall prey to addictions because they actively manage the most powerful pharmacy – their state of mind.

    The result is both better feelings and a healthier body. That’s why highly healthy people:

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    • Show gratitude and give thanks, every day
    • Forgive others, and free themselves from the destructive, negative thoughts that would otherwise constantly fill their minds
    • Accept and acknowledge their fears, but move forward with their life
    • Trust their gut or intuition because they realize that it’s often an excellent decision-maker
    • Bounce back from troubles without seeing temporary setbacks as permanent failures

    Pace

    Success in life, work, and health require effort and planning.

    Yet, few of life’s great achievements happen overnight. Highly healthy people know that becoming and remaining healthy is a process that takes time.

    And that’s why they develop “pacing” habits in order to keep their health in optimal condition. When it comes to joining the ranks of “the highly healthy,” you’ll have to learn to pace yourself… by knowing when “less” of certain things will provide you “more” benefits.

    Less is More

    An important part of pacing yourself involves recognizing when “less is actually more.”

    “The highly healthy” have experienced the pain of having over-committed themselves only to find that despite being involved in several activities, they enjoyed none of them. Moderation is the key.

    And, that’s why “the highly healthy” tend to:

    • Embrace the simple solution vs. the complex approach
    • Avoid trying to be “all things to all people” embracing the power of a positive no.
    • Take breaks throughout their day to relax, nap, socialize, or read. Fifty minutes of work followed by 10 minutes of break-time. Or try the Pomodoro principle.

    Additionally, when it comes to eating, super-healthy people maintain habits to:

    • Stop eating when only 70 to 80% full, instead of stuffing themselves
    • Eat smaller meals with smaller portions
    • Eat less late in the day… and very lightly, if at all, before going to bed

    Enemy #1

    And, in keeping with their mindset of moderation, highly healthy people realize that there are certain foods that are worse than others. Many require you to pace your consumption of them.

    Yet despite attempting to tackle every unhealthy food, “the highly healthy” wisely choose to eradicate the worse food – enemy #1 – sugar.

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    The healthiest people realize that sugar is addicting, and their body functions better and more effectively without it. So, instead of going allowing sugar to destroy their health, “the highly healthy” have habits in which they:

    • Eat moderate amounts of fruits on occasion
    • Indulge in desserts and sweets no more than one day per week, often known as their “junk-food day” or a “day off”
    • Avoid sugar in all it’s hidden forms, including juices, sodas, etc.

    Plants

    Studies have shown that a plant-based diet has many health benefits. A diet rich in the right vegetables has long been known to help reduce a person’s risks for health issues, such as:

    • High-blood pressure
    • High-blood sugar
    • Unhealthy cholesterol levels
    • Obesity
    • Diabetes
    • And many other health problems

    Highly healthy people have developed the habit of enjoying plant-based foods everyday. And a number of them eat as much as 6 to 9 servings each day. To make it a bit easier on yourself simply strive to eat a serving of veggies every time you eat.

    Prioritize eating veggies every time you eat. One to two fist-sized servings should do the trick. You can use resources like this to help you choose the best ones.

    Shut-eye

    Countless studies and research have been done in the realm of sleeping. Scientists want to know how sleep affects the body. In their sleep studies of humans, they discovered the incredible and essential role sleep plays in our life.

    Getting sufficient sleep can improve:

    • Metabolism
    • Memory
    • Attention
    • Depression
    • Creativity
    • Inflammation
    • Learning
    • Immune Function
    • Longevity

    Highly healthy people are committed to giving their bodies adequate sleep every night. That means these men and women sleep between 7 to 9 hours every single night.

    And, with such a long list of sleep benefits, there’s little doubt why many of the world’s “highly healthy” people are also “highly successful.”

    Join the “Highly Healthy”

    There are medications that actually get rid of bacterial infections and other ailments. However, there has never been… and will likely never be… a magic pill for good health. Instead, it requires each person, to incorporate certain habits and routines into their lives.

    Today, men and women in their 60s, 70s, and 80s are running marathons. That’s 26.2 miles, in a matter of hours, not days. So, it’s important for you to realize, believe, and know that there is no limit to how healthy you can become at any age. All you need to do is to embrace and adopt the habits of “the highly healthy.”

    It’s hard to live a limitless life if you can’t get out of bed.

    More by this author

    Justin Miller

    Healthy Lifestyle Architect, a Fitness and Nutrition Coach

    How to Dramatically Change Your Life in Just One Week The Habits of the Highly Healthy How to Discover Who You Are And Then How To Behave Like It The Beginners Guide To Slacklining A New Way to Create a Bucket List

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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