{"id":73466,"date":"2022-07-24T12:44:00","date_gmt":"2022-07-24T16:44:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=73466"},"modified":"2022-07-28T15:13:29","modified_gmt":"2022-07-28T19:13:29","slug":"maintaining-a-healthy-lifestyle","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/maintaining-a-healthy-lifestyle\/","title":{"rendered":"3 Tips for Maintaining a Healthy Lifestyle"},"content":{"rendered":"\n<p>Do you need self-improvement tips? Are you wondering how to maintain a healthy lifestyle?<\/p>\n\n\n\n<p>In <em>Make Time<\/em>, Jake Knapp and John Zeratsky give guidelines about how to<strong> <\/strong>make realistic changes to your level of activity and the kind of food you eat. By doing this, you can live a healthier lifestyle where you can stay focused and energized.<\/p>\n\n\n\n<p>Keep reading to learn the secret to <a href=\"https:\/\/www.shortform.com\/blog\/best-crossfit-resources-books-blogs-podcasts\/\">maintaining a healthy lifestyle<\/a>.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1-move-around\">1. <strong>Move Around<\/strong><\/h2>\n\n\n\n<p>Knapp and Zeratsky reject the idea of grueling, exhausting workout routines. Instead, they argue that <strong>you can benefit from a mere 20 minutes of exercise per day<\/strong>. Walking is perfect\u2014it helps warm up your mind, and you don\u2019t even have to add it to your <a href=\"https:\/\/www.shortform.com\/blog\/gtd-to-do-list\/\">to-do list<\/a>. You can find opportunities that are already there and it easily contributes to maintaining a healthy lifestyle. You can walk at least part of the way to your job, choose to take the stairs over the elevator, or simply park farther away from the grocery store when you\u2019re shopping.<\/p>\n\n\n\n<p>(Shortform note: The Harvard Medical School cites research that <a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/walking-for-health\">walking for as little as 20 minutes each day<\/a> can reduce your risk of heart disease and obesity and could collectively save Americans over $100 billion per year in health care. For those who aren\u2019t used to getting out and walking, the Mayo Clinic provides <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/walking\/art-20050972\">a 12-week schedule<\/a> to slowly increase your exercise duration.)<\/p>\n\n\n\n<p>You may already have your own workout routine, but perhaps you find it hard to squeeze an hour-long workout at the gym into your schedule. In this case, time may not be as much of a barrier as you think. The authors point to research that shows that short, high-intensity workouts are very beneficial as well.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2-eat-smart\"><strong>2. Eat Smart<\/strong><\/h2>\n\n\n\n<p>It\u2019s been well established that making healthier food choices helps you maintain a healthy lifestyle than relying on sugar, <a href=\"https:\/\/www.shortform.com\/blog\/why-is-food-processed\/\">processed foods<\/a>, and caffeine. However, Knapp and Zeratsky admit that diets are disheartening, difficult, and hard to stick to. Plus, among the deluge of different diet crazes, it\u2019s hard to keep up with what\u2019s healthy and what isn\u2019t.<\/p>\n\n\n\n<p>The authors recommend following the most basic nutritional <a href=\"https:\/\/www.shortform.com\/blog\/common-sense-pamphlet\/\">common sense<\/a>: <strong>eat non-processed food, in reasonable amounts, at appropriate times.<\/strong> They suggest choosing mostly fruits and vegetables, and <a href=\"https:\/\/www.shortform.com\/blog\/planning-your-meals\/\">planning your meals<\/a> with a salad as the main feature. When you snack, eat fruits and nuts instead of processed sugar, and only when you\u2019re hungry\u2014not when you\u2019re bored.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3-caffeinate-wisely\">3. <strong>Caffeinate Wisely<\/strong><\/h2>\n\n\n\n<p>A lot of us rely on coffee, tea, or caffeinated soda as a pick-me-up to get us through the day. <strong>There\u2019s a catch to caffeine, though\u2014it doesn\u2019t really give you energy.<\/strong> The authors point out that what caffeine actually does is block the chemical <a href=\"https:\/\/www.news-medical.net\/health\/What-is-Adenosine.aspx\"><em>adenosine <\/em><\/a>from reaching the receptors in your brain. Your body\u2019s buildup of <a href=\"https:\/\/www.shortform.com\/blog\/adenosine-and-sleep\/\">adenosine<\/a> throughout the day is what makes you drowsy, so by blocking it, caffeine merely makes you <em>not feel sleepy<\/em>. To maintain a healthy lifestyle, you need to be conscious about your caffeine intake.<\/p>\n\n\n\n<p>The authors don\u2019t suggest giving up caffeine, but they do recommend using it strategically. If you\u2019ve scheduled your Focus for the morning or midday, you can time your caffeine intake so it goes into effect right as you&#8217;re getting into the swing.&nbsp;<\/p>\n\n\n\n<p>Contrary to common belief, it does no good to take caffeine early in the morning. Your body has metabolized its adenosine overnight, so when you wake up, there\u2019s none left for the caffeine to block. Instead, the authors recommend having your first cup around 10:00 a.m.<\/p>\n\n\n\n<p>Because caffeine takes hours to flush out of your system, your final cup should probably be around 2 p.m. Any caffeine taken later in the day will interfere with your sleep, leaving you groggy in the morning. Everyone\u2019s body processes caffeine differently, so you may have to experiment to determine when <em>you <\/em>should have your first and last cup.&nbsp;<\/p>\n\n\n\n<p>One trick the authors propose is taking a \u201ccaffeine nap\u201d to boost energy and concentration. The idea is to drink a cup of coffee or tea, then nap for 15 minutes. It takes that long for the caffeine to be absorbed, while the nap helps clear adenosine out of your system.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you need self-improvement tips? Are you wondering how to maintain a healthy lifestyle? In Make Time, Jake Knapp and John Zeratsky give guidelines about how to make realistic changes to your level of activity and the kind of food you eat. By doing this, you can live a healthier lifestyle where you can stay focused and energized. Keep reading to learn the secret to maintaining a healthy lifestyle.<\/p>\n","protected":false},"author":14,"featured_media":35851,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,7,43],"tags":[697],"class_list":["post-73466","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-lifestyle","category-self-improvement","tag-make-time","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Tips for Maintaining a Healthy Lifestyle - Shortform Books<\/title>\n<meta name=\"description\" content=\"To start living your best life, you just need to do three things. 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