You can be healthy without going to the gym.

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Editor’s note: The healthiest people in the world have some common characteristics, such as love to smile, love to exercise, love to eat vegetables and so on. To stay healthy and happy, we don’t have to go to the gym. Following some of the simplest strategies, you can become a healthier and happier version of yourself. This article is translated from Medium, author Alyssa Atkinson, the original title is “ 3 Habits of Incredibly Healthy People“, I hope to inspire you.

I think I am a healthy person in general. I exercise regularly, eat a balanced diet, eat more fruits and vegetables, drink plenty of water, and sleep 7-8 hours a night.

But I am not the healthiest person in the world. I often worries for nothing, drink too much coffee, overwork, and sometimes let perfectionism control myself.

Like most people, I have become healthier, stronger, and better than the day before on a continuous, lifelong journey.

In order to become stronger mentally and physically, you must do some research. You must grow, learn, develop, and be open to change. We can improve our physical and mental health by studying the lifestyle habits of some of the healthiest people in the world. This is what I did.

The following three habits are common among the healthiest people in the world. You can also get some inspiration from it to adjust and change your lifestyle, so as to find the healthiest and happiest yourself.

1. They will do these two types of sports

Most people know that regular exercise is essential to improve overall health. However, for exercise, perhaps the most important thing is the type and duration of your exercise.

According to the second edition of the 2018 American Physical Activity Guide:

“Adults need to do two sports every week to improve their health-aerobic exercise and muscle building exercise.”

In addition, the guide recommends that you do at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of high-intensity aerobic exercise, plus strength training two days a week.

The Centers for Disease Control and Prevention provides the following two examples:

  • Walk briskly for 150 minutes a week (that is, 30 minutes a day, 5 days a week), engage in muscle strengthening activities for more than 2 days a week, and exercise all major muscle groups.

  • Jogging for 75 minutes a week, doing muscle-strengthening activities two or more days a week to exercise all major muscle groups.

For many years, I have always liked running, and to this day, I still run six or seven times a week. However, I did not do well in strength training.

There is clear evidence that both are necessary for health, so I recently paid more attention to weightlifting regularly. In the past month, I have lifted weights two to three times a week, and I have noticed that my overall strength and health status have changed.

The point here is that if your current daily activity only includes one of aerobic exercise or muscle building exercise, then you may want to change it. In order to become a more comprehensive, stronger, and healthier person, you can consider doing both exercises.

2. They eat this specific food every day

Most children don’t like vegetables, especially green vegetables like spinach, broccoli, and Brussels sprouts.

I didn’t like them very much when I was young. I would pick them out of the plate before eating, and then start to eat the food I really want to eat. Now, I really like vegetables, and I look forward to eating vegetables every meal.

This is a very healthy habit, because the vitamin K found in leafy green vegetables, such as spinach and kale, is related to slowing down cognitive decline.

Shockingly, one study even found:

“Eating green leafy vegetables can make the brain about 11 years younger.”

In order to stay healthier, green leafy vegetables rich in vitamin K should be a necessity in your diet. I secretly mix spinach in milkshakes or add it to tofu fried rice or burrito.

3. They smile when they are upset

Even if you are not happy, you can still benefit from smiling.

According to Scott Weiss, an exercise physiologist and exercise coach,

“Smile is the most valuable action of mankind. Happy people smile 40 to 50 times a day, while the average person only smiles 20 times. But even if you are not happy, you can pretend to smile until you are really happy. . Smiling can naturally trigger your good mood and keep you in a good mood.”

So youYou don’t have to be happy to smile. I find this strategy especially useful when I am tired and unmotivated. I admit that I was not so happy, but I still smiled anyway, so I immediately felt better.

Happiness is the key to staying healthy.

Write at the end

You don’t have to be perfect to live a healthy and happy life. You just need to be your best every day and learn from your mistakes. I may not be the healthiest person in the world, but I can safely say that I am much healthier than I was five years ago.

When you focus on progress instead of pursuing perfection, you will find happiness in the process, which will ultimately help you develop healthy habits and achieve lasting results.

Translator: Jane

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