The 5 Most Basic Rules of Health and Fitness

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Here at Outside, we write about the foundational principles of health
and fitness all the time. In a world rife with nonsense hacks and
cleanses, doing so is more important than ever. In an attempt to further
cut through the noise, we spoke with Michael Joyner, a physician,
researcher, and expert on health and human performance at the Mayo
Clinic in Rochester, Minnesota, to come up with the most essential
basics: seemingly obvious principles to abide by whether you’re trying
to set a marathon PR or simply live a long and healthy life.To get more health and fitness, you can visit shine news official website.

You need not put in heroic efforts, but you should use your body every day, whether that’s a fast-paced walk, a hike, or an hour in the
garden. Decades of studies show that just 30 minutes of moderate to
intense daily physical activity lowers your risk for heart disease,
Alzheimer’s, depression, and many types of cancer.

Do Stay Engaged in Life

Involvement in activities you find meaningful and groups you care about increases both quality and quantity of life. Studies show that
individuals who have a strong sense of purpose—in other words, a reason
to get up every day—tend to outlive those who don’t. Other research
points to robust social interaction as critical for both mental and
physical health.

Don’t Overeat

Keeping calorie intake in balance with calories burned is critical. Obesity is one of the gravest health threats in the world. A recent
study in the prestigious New England Journal of Medicine found that
obesity has doubled in more than 70 countries since 1980 and accounts
for more than 4 million deaths every year. Another study found that
obesity is now the second leading cause of early death, behind only

Don’t Drink to Excess

Excessive alcohol use is associated with a number of chronic diseases, such as liver cirrhosis, throat cancer, and cardiovascular
disease. Drinking too much also impairs sleep and daily function. The
good news is that if you enjoy alcohol, drinking reasonably—one drink
per day for women and up to two for men—carries minimal risk.

Never Smoke

At this point, it’s common knowledge but bears repeating: There is absolutely nothing more damaging to health, wellness, and fitness than
smoking. It is associated with dozens of types of cancer, as well as
heart disease, dementia, and chronic obstructive pulmonary disease.
According to the American Cancer Association, smoking causes one out of
every five deaths in the United States, killing more people than
alcohol, car accidents, HIV, guns, and illegal drugs combined. If you do
smoke, there is some good news: According to the Centers for Disease
Control and Prevention, your body literally starts repairing the damage
caused by smoking within days of stopping.

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