I write about health and fitness basics all the time. In a world filled with mindless hacks and cleanups, doing this is more important than ever. In an effort to further reduce noise, I have partnered with Michael Joynerphysician, researcher, and human health and performance expert at the Mayo Clinic in Rochester, Minnesota, to introduce the most essential basics—seemingly obvious principles to follow whether you’re trying to run a marathon or just live a long, healthy life. life.
Do something active every day
You don’t have to put in heroic efforts, but you do have to use your body every day, whether it’s a brisk walk, hike, or hour in the garden.
Decades of studies show that just 30 minutes of moderate to vigorous physical activity a day reduces the risk of heart disease, alzheimer, depressionand many types of cancer.
Stay engaged in life
Participating in activities that you find meaningful and in groups that interest you increases the quality and quantity of life. Studies show that people who have a strong sense of purpose—in other words, a reason to wake up every day—tend to outlive those who don’t.
Other research points to strong social interaction as fundamental to mental and physical health.
don’t overeat
Keeping calorie intake in balance with calories burned is critical. Obesity is one of the most serious health threats in the world. A recent study in the prestigious Found the New England Journal of Medicine that obesity has doubled in more than 70 countries since 1980 and is responsible for more than 4 million deaths each year.
another study found that obesity is now the second leading cause of premature death, after tobacco.
don’t drink to excess
Excessive alcohol consumption is associated with a number of chronic diseases such as cirrhosis of the liver, throat cancer, and cardiovascular disease.
Drinking too much also impairs sleep and daily function. The good news is that if you like alcohol, sensible drinking (one drink a day for women and up to two for men) poses minimal risk.
never smoke
At this point, it’s common knowledge, but it bears repeating: There is absolutely nothing more harmful to health, well-being, and fitness than smoking.
It is associated with dozens of cancers, as well as heart disease, dementia, and chronic obstructive pulmonary disease.
According to the American Cancer Association, smoking causes one in five deaths in the United States, killing more people than alcohol, car accidents, HIV, guns, and illegal drugs combined.
If you smoke, there is good news: According to the Centers for Disease Control and PreventionYour body literally starts repairing the damage caused by smoking within days of quitting.