Everybody knows somebody who seems to be a walking health advert; you know the type – you might even be one!
They’ve been the same healthy weight forever, have endless energy and never seem to succumb to those seasonal colds and flus.
The good news is that while genetics play a role, lifestyle choices are likely to play an even bigger one, because the healthiest people all seem to have similar attitudes and behaviours.
The even better news is all of their habits are ‘steal-able’.
Here’s what you need to know.
1 They don’t let stress derail their health
Rather than ditching a workout for wine when times get stressful, healthy people hit the gym.
Stress naturally makes us revert to our ‘default’ behaviours, so when a healthy activity is second nature, it’ll stick rather than slide when life gets hectic.
Steal it:
Do the healthy activity you want to become your default behaviour at least four times a week. After just over two months, it’s much more likely to stick as a long-term habit, including when you’re under stress.
2 They’re glass-half-full people
There’s a clear link between optimism and better health. Not only do glass-half-full people have higher antioxidant levels, stronger immune systems and healthier hearts, optimistic women live longer, too.
Steal it:
Spend 10 minutes each morning writing down one achievable goal for the day, and a few things that you’re grateful for. After three weeks, you’ll feel more optimistic.
3 They’ve given up trying to be perfect
There’s a strong connection between self-compassion and four key areas of health and wellbeing: eating well, exercising regularly, stress management and good-quality sleep.
It’s because being self-compassionate, which means cutting yourself some slack when you make a mistake, makes it easier to get a healthy lifestyle back on track when things go off course.
Steal it:
Rather than criticising yourself when things don’t go to plan, talk to yourself the way you would a friend in the same situation. That’s scientifically proven to foster self-compassion when you do it regularly.
4 They don’t sleep in
Healthy people are likely to be early risers, making their biological clocks more alert. That translates into more energy, feeling happier and healthier immune systems.
Steal it: Set your alarm clock for 6am or 7am, and throw your curtains open as soon as you get up.
The daylight immediately suppresses melatonin, the hormone that kicks in when it’s dark. It also sets you up for a good night’s sleep at the end of the day.
5 They ban technology before bed
Checking emails, browsing the internet or sending text messages within two hours of going to bed increases the risk of insomnia.
Using technology before bed increases stress levels, which makes falling and staying asleep more difficult.
Plus, the blue light emitted by phone, tablet and computer screens disrupts your body’s sleep-wake cycle.
Steal it:
Track back two hours from your usual bedtime, and commit to stop using your tech at that time.
And fit your bedside lamps with ‘warm white’ rather than ‘cool white’ globes – the cool white variety give off the same blue-tinged light as your tech gadgets.
6 They don’t watch much TV
Healthy people spend their free time socialising or reading, rather than watching television, and US researchers say fewer viewing hours is a sign of happiness. It’s a wise move – you shave 22 minutes off your life expectancy with every hour you spend watching TV, making television viewing as much of a health risk as smoking.
Steal it: Start keeping a diary of how long you spend in front of the television. That way you can cut back if you need to, aiming to spend less than one-and-a-half hours a day watching TV. The reason? Two out of three people who consistently maintain a healthy weight limit their TV time to just 10 hours a week.
7 They keep moving
Being physically active is one of four habits – along with not smoking, not drinking too much and avoiding junk food – that adds 12 years to your lifespan. One explanation is that older women whose lifestyles are sedentary have cells that are biologically eight years older than women who are more active.
Steal it: Ask yourself how much physical activity you plan to do for the next seven days at the start of each week – you’ll do up to 94 extra minutes of exercise as a result. But regular exercisers still face health risks from sitting down for too long, so go for a five-minute walk during every hour you spend being sedentary. That can help reverse the negative effects caused by too much sitting.
8 They’re not a fan of diets
Three-quarters of people with a healthy weight only rarely put themselves on a ‘crash diet’ to lose weight.
It makes sense – restrictive diets might work in the short term, but most people regain the weight and report feeling hungrier and more food-obsessed than before they started.
Steal it:
Instead of crash dieting, use your plates wisely.
Choose one that’s no wider than 25cm – you’ll eat 22 per cent fewer calories than if you use one that’s 30cm wide.
Then fill one half with non-starchy vegetables, a quarter with lean protein, and a quarter with a good-quality carbohydrate.
You’ll be three times more likely to lose five per cent of your body weight in six months.
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