10 Rules for Building Strength and Health
- Exercise and Move every day throughout most of the day. The longer you sit and don’t move the worse your health and strength. It is now proven sitting and not moving is one of the worst things you can do.
- Do Resistance / Strength Training 2-3 days per week. This does not have to be complicated. You can use bodyweight movements, free weights, cables, bands, or machines. A basic Push, Pull, Squat routine 2-3 times per week will keep you strong and healthy and prevent most diseases.
- Eat healthy real food, prepared at home in simple ways. The subtitle of a popular nutrition book says it best: “Eat real food, not too much, and mostly plants.” Don’t overcomplicate the nutrition part of your program.
- Do Not Overeat. This one is self explanatory. The general rule is push yourself away from the table when you are 80% full.
- Get enough rest and sleep (7-9 hours per night for most people) every night to feel rested and ready for the day.
- Maintain muscle and strength to keep your body fat low. Low body fat is easy to test on yourself. Your waist size should be less than 35 inches in males and less than 40 inches in females.
- Don’t Smoke and Quit if you do smoke. Probably never heard that one before!
- Don’t drink alcohol in excess.
- Aim to be happy, optimistic, and confident in your daily thoughts and actions.
- Keep your mind active by doing puzzles, reading, and playing games.