MY PHYSICAL WELL-BEING CHECKLIST
THIS OR SOMETHING BETTER...NO "SETTLING" INTO ENTROPY
tba
Obviously whatever is out of whack should not be tolerated and should be corrected immediately.
__I can do these fitness minimums: Including men's full body pushups: 24; women's modified pushups: 18.
See full charts, below
__ I will not tolerate violating any of the above. My life and well-being is much too valuable.
PRACTICES
__ I exercise with some rigor (perspire) at least 30 minutes in a day, 4 times a week
__ I have seen an expert to solve any noticed problem
__ I breathe deeply in a sustained manner (one minute or more) at least 4 times/day (and __ I no longer find
myself breathing shallowly and quickly)
__ I am completely relaxed (even forehead, temples, cheeks, eyes, jaw) twice a day.
__ I have good energy.
__ Other than some afternoon let down, I do not feel tired during the rest of the day until about bedtime.
__ I nap as needed.
___Early to bed! (2 hours of sleep before midnight can double melatonin total, for great health benefits)__
__ I brush my teeth two times a day
__ I floss daily and scrape my tongue (increases life 2 years)
__ I wear good sunglasses whenever I am in the sun.
__ I have a flu shot every season
__ I have an annual physical.
__ 30 minutes of sunlight/day (or light box)
__ Or I take 1000 mg D-3, with 1000 mg calcium citrate
__ Posture is always "stacked", follow proper ergonomics for work and sitting, adhere to the
CONSUMPTION/NUTRITION PRACTICES
__ I eat a very healthy diet (9 veggies/fruits per day, no fried foods or refined carbs, no sugar, essential fatty
__ I eat no more than one serving of red meat per week. (Preferably zero.)
__ I avoid high-glycemic doses, drinking no fruit juices!
__ I eat foods providing good doses of
__ Tryptophan
__ B-12
__ Omega 3 (grind flax seed)
__ I do not eat later than three hours before bedtime.
__ I eat six times a day (three meals, three 100-150 calorie snacks)
__ No coffee above 2 - 3 cups a day.
__ I drink at least 12 (8 oz.) glasses of pure water a day (with less, well-being is impaired, feel less energy
__ No sodas (kill my insulin system, plus toxins are ingested)
__ At least one glass first thing in morning
Drugs, alcohol, toxins
__ I drink no more than one alcoholic drink per day (preferred is zero, with no dependency at all)
__ Instead, I use direct relaxation and breathing.
__ I do not smoke
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A balanced plant-based diet effects
Reduced incidence of heart disease by 86%.
Total vegan diet, prevents:
90% of all strokes
97% of heart attacks
Heart disease reducers:
Average risk of man eating meat, eggs, dairy: 45%
Eat nuts at least 5x/week: heart disease risk drops by 50% (walnuts very good)
Leafy green vegetables 23%
Fruits and vegetables high in fiber lowers lousy (LDL) cholesterol.
Diabetes:
Consumption of partially hydrogenated oils: responsibe for about 40% of all cases of type 2 diabetes.
Cancer:
Cruciferous (broccoli) vegetables lower risk of prostate cancer 41%
5 or mor servings of fruits and vegetables per day reduces cancer risk 50%
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Check out your body, review good physical to dos and info:
It is ideal to "balance" off the condition of each part, in terms of lasting the full length of one's life in terms of functionality and feeling good. That's "the long term". But the benefits in the short term as to how you feel and function are, by themselves, worth the effort. And smoothly functioning causes one to be more effective and efficient with one's time, such that the time spent in "maintenance" is more than paid back with saved time - and lots of avoided mistakes and poor usage of time trying to get relief from problems.
HOW DO I KNOW WHERE I AM AND WHAT IS GOOD ENOUGH?
Great question, as it is necessary, to do well in anything, to know the answers to those questions. It is always a part of the success process to "measure" where on is AND where one wants to be, so that one can see the gap that must be closed.
Start with the conditions and direct health measures at the top and compare yours, preferably using a tracking/monitoring sheet like the Physical Goals Monitoring Sheet
Here is another minimal test that you can use to get to the next level.
MINIMUM FITNESS - At least meet the "good" ones.
Full charts of fitness criteria: WashPost
Men: Full Body Push-ups
Age: 20-29 30-39 40-49 50-59 60+
Superior 62 52 40 39 28
Excellent 47 39 30 35 23
Good 37 30 24 19 18
Fair 29 24 18 13 10
Poor 22 17 11 9 6
Very Poor 13 9 5 3 2
Women: Modified Push-ups
Age: 20-29 30-39 40-49 50-59 60+
Superior 45 39 33 28 20
Excellent 36 31 24 21 15
Good 30 24 18 17 12
Fair 23 19 13 12 5
Poor 7 11 6 6 2
Very Poor 9 4 1 0 0
How are you doing compared to these? Are you willing to settle for less than what is good or excellent? (I recommend excellent, but if that seems too much of a stretch, no less than good is good enough!)
