We all want to live healthier and longer lives, right? I see so many articles that offer all sorts of complex ways to do this, but they are not for me. My main motto in life is to Keep It Simple. It just so happens that keeping it simple is also the best way to stay healthy and live longer.
These 4 ways to a healthier life may seem obvious to you. That’s because they are. Yet, not enough people follow this advice. In fact, the vast majority don’t follow it at all. Instead of looking for some secret to great health, do the simple stuff.
01 Don’t smoke
Smoking increases the risk of cancer by 4,000%
I’m sure you already know this one. If you don’t smoke, good for you. If you do smoke, why are you willingly increasing your risk of cancer and early death?
Luckily, smokers are getting the message. Smoker rates in the US dropped from 42% to 14% between 1965 and 2018.
I personally know of two people that died of lung cancer caused by smoking. One was my best friend’s brother. He was in his 30s when he died.
02 Keep to a healthy weight
People with the highest levels of obesity are at much higher risk of many diseases compared to those of normal weight. They have 12 times the risk for diabetes, 22 times the risk for sleep apnea, and 4 times the risk for heart failure.
This is something that most people already know but is also something that the majority don’t do enough about.
According to Healthline, 36.5% of Americans are obese. A further 32.5% are overweight. That means that only 31% are a normal weight. That’s pretty shocking.
If you want to lose weight, check out the following articles for some easy-to-follow ideas.
03 Keep moving
Walk 7,000 to 10,000 steps a day
According to Healio, “Men and women who took at least 7,000 steps per day had a 50% to 70% lower risk for mortality than those who took fewer than 7,000 steps per day, according to findings published in JAMA Network Open.”
The study also found that there were diminishing returns for those that walked more than 10,000 steps a day. Walking 7,000 to 10,000 steps seemed to be the sweet spot.
That may sound like a lot to people that don’t walk much, but it’s surprisingly easy to do. If commuting to work, you could get off the bus a few stops early and walk the last leg of your journey. If driving, you could park a little further away from your destination. Always taking the stairs instead of the elevator can also add extra steps.
Or how about taking an after-dinner walk around your neighborhood. As well as walking you’ll get to meet others and have some social interaction.
04 Eat a diet high in colorful fruit and vegetables
Eat 10 servings a day
It’s important to choose a whole range of different colored fruits and vegetables.
According to fruitsandveggies.org, individuals that consumed 10 servings of fruits and veggies per day, had:
24% lower risk of coronary heart disease
33% lower risk of stroke
28% lower risk of cardiovascular disease
31% lower risk of all-cause mortality
14% lower risk of cancer (7–7.5 servings/day)
Follow the link above for some great advice on how to eat enough servings of fruits and vegetables every day. It may seem difficult now but once you get started it will be easy. And you’ll feel more energetic because of it.