Steps to Health Span
People say they want to live a long time, lifespan, yet what they really mean is they want a long, high functioning life without disease or pain – health span. First, why do you want a better health span? Whatever your reason(s), make these big so you take daily steps to improving your health span! Knowing what to do and doing what you know can be very different. Here are four pillars and several ways to improve your health span.
The first pillar is prioritize nutrition. Sound nutrition starts by limiting then avoiding unhealthy foods and drinks. Initially, you may need to detoxify your body from what you are used to consuming, like processed foods, sugar and alcohol. Take small steps, like limiting items more and more over time. Choose whole foods and raw and organic vegetables. These are like putting premium gas in your car and allow your body to run better! Part of my wellness journey includes spending 10 days at a holistic school where I learned these foods can significantly improve your health. Organic vegetables are nutrient dense and heart healthy as these lower blood pressure and low-density lipoprotein (LDL). Instead of one or two big meals, eat three or four small meals each day. This serves better food choices, keeps blood sugar more stable and assists goal weight. Depending on your gender, age and activity, you need approximately 1,600 – 3,000 calories per day. Hydrate and drink plenty of water. Our bodies are mostly water, approximately 60%. Take your body weight in pounds, divide by two and that is approximately how many ounces of water you need each day. Adding activity, like playing tennis, requires more water. Being hydrated serves several body functions including good cognition.
The second foundation to improve heath span is prioritize sleep. Prepare for quality sleep. How is the sleep environment? Depending on the type, mattresses are good for about 10 years, and cotton sheets are best. Is the room cool, dark, quiet and well ventilated? Bathe or shower before going to bed which assists in lowering body temperature. Follow the 3, 2, 1 guideline – avoid eating three hours before, limit drinking two hours prior and end screen time one hour before bedtime. When is your preferred timeframe for sleep? Plan to go to bed then. Get approximately seven hours of sleep each night. Your number could be six or eight, yet you need about seven hours of sleep for your body to recover. Reconcile before you rest, and do not let the sun go down on your anger. If you made significant mistake or did something you regret, forgive yourself or apologize. Go to bed with a clear conscience.
The third pillar is consistent exercise. Find physical activities you like which is the key to adherence. A trainer can put together a great routine yet unless you adhere over time, it is useless. What activities do you enjoy? Those are the ones to be involved for you will continue and positively impact your health. Invite a friend to go with you or consider group exercise classes. Work up to 30+ minutes of moderate intensity exercise five or six days each week. Rest is part of an overall exercise plan, yet many people rest too much! Plan to exercise and schedule like important meeting – with yourself! Then, keep your appointment. Cross train and change routines. We can be creatures of habit so occasionally do different activities to challenge yourself. This can be as simple as taking a different group exercise class or a new bike route with elevations. Be involved with cardiovascular, weight training and flexibility exercises. These benefit your heart, lungs, muscles, bones and mobility. Women have to lift light weights and men need to do stretching routines. Do cognitive exercises too. This could be learning board games or chess, a foreign language or ballroom dancing. Take a new course or acquire another skill. Read, write and challenge your mind!
The fourth foundation to improve health span is stay connected. Focus on your vertical relationship with God. When you do this and understand He loves you unconditionally, you can better accept and love yourself. A better vertical relationship with God serves your horizontal relationship with others. Love God and love others. Do little things to be your best self. When you truly care for and like yourself, this puts you in position to connect with others. Besides a mere “hello” or “good morning”, ask people open ended questions about things that may be important to them. Ask and learn people’s names and say back their first name. This shows you remember them as person. Join a new club or organization related to your interest(s), like Toastmasters or cooking, and be active! This allows you to make new contacts and friends! Ask and invite new people into your group. Host or co-host an annual event or party. This could be for your community, favorite cause or charity. Volunteering and community service give you a sense of purpose and connects you to others.
To improve your health span, prioritize nutrition and sleep, consistently exercise and stay connected. Let’s take steps together for a better health span and high functioning lives that positively impact others on and off court!
Chris Hagman ACE, RSPA works in racquets sports and wellness. You can contact him at chris@atlrec.net.
