Here are my top 10 things to get you into the 3%.
Over the weekend, I read a couple of the most disturbing stats about the health and well being of America. It turns out that only 20% of us get the minimum 150 minutes of movement per week. That’s 22 minutes per day, and that’s the minimum! I also read that less than 3 percent, 2.7% actually, live healthy lifestyles. 2.7% of Americans live a healthy lifestyle, even though we all know how! This is preposterous!
The parameters in the study about healthy living are pretty simple.
1. Eat a healthy diet
2. Exercise at least 150 minutes a week.
3. Don’t smoke.
4. Keep your body fat percentage low.
That’s it! And by the way, if you did the first 3, the last one would take care of itself. And even knowing that, after thousands of surveys, only 2.7% of the people interviewed meet all four categories.
We are living in a country of unhealthy lazy people! This makes me want to get up on rooftops and scream at people, “GET MOVING!” I wonder why, as a culture, we’re so unhealthy. I understand that our society has made it easier and more convenient to do things. For instance, we drive everywhere instead of walking. We have a remote instead of having to get up to turn the channel. We have elevators more prominent than steps and our faces are in our phones and on social media way more than they should be. But this should only allow us more time to get outside and enjoy nature, but it doesn’t.
I’m a solution oriented guy, so I’m going to focus on the positive here. It means there are a multitude of different ways to help ourselves. I’m lucky because my entire life is built around fitness and wellness. I do so many things to keep myself healthy and fit. And by the way, it feels amazing to be strong and healthy. I have had times where I’ve been dealing with injuries or my workouts have been slightly cyclical. I know you can get out of rhythm with those “good” habits. I’m here to tell you that there is always something you can do.
Recently my wife and I had our first baby. Needless to say, my workouts have not been as frequent these days, but I’ve changed my diet to accommodate for less workouts. I have done some basic and consistent exercise and been able to stay relatively fit. So, there is always a way!
The most important thing is that you believe you can make changes. So many people decide fitness isn’t for them, it’s too inconvenient, and they settle for a less optimum state of health. Eventually they die early of some disease that could’ve otherwise been prevented.
Here are my top 10 things to do to get into the 3%.
1. Start eating more fruits and vegetables.
2. Limit your intake of simple carbs like bread, rice, and pasta.
3. Stop drinking sugary drinks.
4. Stop eating processed foods.
5. Start a regular movement routine.
6. If you have steps in your house, walk up and down starting with 5 minutes, then get to 25.
7. Start social time with friends, but make it while walking or hiking.
8. Follow any of the multitude of free exercise videos on Youtube.
9. Do it regardless of if you want to. Commit and don’t let your mind convince you to give up!
10. Oh, and if you don’t put down the cigarettes, I’m coming after you!!!
That’s it. It’s not hard, it just takes commitment and frankly, guts. Are you willing to do what’s hard to live a better life? Society, big food companies, and big pharma will tell you they have an easier path, a quick fix, or a pill. The bottom line is that it takes work, it takes effort, it takes diligence to live great, to live healthy and to last. It’s your choice. I’m here if you want help. @teddymcdonald
Originally published on the author’s website.