The 25 Principles To Live By

REDUCE YOUR BIOLOGICAL AGE AND LIVE
LONGER WITH THESE PRINCIPLES
by Davide Butson-Fiori

As we get older, we get busier. Our lives become a juggling act with kids, family, and work. When we were younger we were more active. We were busy going out and dancing, hitting the gym with friends, hiking or just running around. Some might have been involved with  group classes like kickboxing or aerobics. Now we spend most of our time chained to our desks for hours on end, the weight of so many responsibilities hanging over our heads that we forget to eat right and we don’t take the time to socialize and hangout with friends. Worst of all, we hardly make time to get fit and stretch those legs and muscles.

But what we don’t realize is the most important time to be active is NOW.

As we age, we lose muscle mass, core strength and bone density. This is the time we need to make staying healthy and fit a priority so we can do the things we want as we get older - be happier and live longer.  

So, I’ve created 25 principles for a LONGER, FITTER and HEALTHIER life. Taking these 25 principles seriously will lead you to the magical path of reducing your biological age, and will help you feel and look like you did when you were 25 years old.

HEALTH

1. Don’t Smoke: When you stop smoking your body starts to repair damage immediately. Every day you spend as a non-smoker, the younger your biological age becomes.
2. Drink in moderation: No more than two units per day. Besides the extra calories, excessive drinking leads to risks including damage to the heart, liver, and brain.
3. Monitor your Blood pressure: Poor diet and a sedentary lifestyle increases your chances of hypertension. A better diet and exercise will help lower your blood pressure and boost your overall health.
4. Monitor your cholesterol: The main reason for abnormal cholesterol levels is a bad diet. Have your cholesterol levels measured and make sure you keep those values in check.
5. Reduce fat: Nearly 25 percent of problems related to the heart are due to obesity. Fat slows down the body’s metabolic rate and causes fatigue.

DIET

6. Eat fat to lose fat: Not all fats are bad. Essential fatty acids like Omega 3 are very good for the body. You get this from fish, nuts, seeds, and organic eggs. They are required for proper cell, brain and immune system functions. EFAs also increase metabolism, which in turn burns more fat.
7. Eat more vegetables: The more colourful the better. Vitamins found in bright veggies will help your immune system, memory, heart, and more.
8. Eat more fruit: Get more vitamins, minerals and fibre by eating fruit. You’ll get a healthier sugar rush then munching on candy, chocolate and other snacks that are loaded with fat!
9. Eat more grains: Unprocessed grains contain fibre and micronutrients that help fight cardiovascular disease.
10. Eat more fish: Eating fish twice a week helps to reduce your biological age. Omega-3 fatty acids help keep arteries healthy and, in turn, improve cholesterol levels.
11. Eat breakfast: A healthy meal in the morning helps stabilize your blood sugar, and gives you the much needed energy to get you through your busy day.
12. Eat less red meat: Although a good source of protein, red meat is also high in saturated fat and cholesterol. Keep servings of red meat down to one per week.
13. Take a daily vitamin: You can’t always eat right, but you can always take a multi-vitamin.
14. Increase intake of vitamin D and Calcium: Vitamin D will help your body absorb calcium, which strengthens bones. Get your calcium from orange juice, dairy and dark leafy greens. Fatty fish, such as salmon, are good natural sources of Vitamin D.

FITNESS

15. Build muscle: Strengthening your muscles and connective tissues improves balance, blood-sugar control, sleep and mental health. Additionally, it will make you look good!
16. Strengthen your core: Weak core muscles lead to back pain. Strengthening the muscles of your abs and back improves your body’s ability to support your spine, keeping the body stable and balanced.
17. Exercise your heart: Cardiovascular exercise improves the efficiency of your heart and lungs, helping you sustain longer bouts of physical activity.
18. Get flexible: Stretching and becoming more flexible makes moving throughout the day far easier. It also lowers the risk of getting physical injures.
19. Get active: Take a hike, go for a swim, ski, surf, rollerblade or ride a bike for pleasure.  The benefits are numerous and you will have fun.

HABITS

20. Have fun, laugh: Research has shown that laughing triggers the release of happy hormones, called endorphins, which help increase the will to live and your body’s capacity to fight disease.
21. Brush and Floss your teeth: These prevent bad breath, cavities and gum disease. Recent studies show that oral health and heart health are related, and that flossing everyday can protect against heart disease and strokes.
22. Keep learning: Exercising your brain can reduce the risk of developing dementia or Alzheimer’s disease.
23. Be sociable: Socializing reduces stress. People who like meeting new people and being with friends live 2.5 years longer than those who like to stay home alone. They also get fewer colds!
24. Get a Dog: Getting a four-legged friend helps reduce stress, lowers blood pressure and gets you out walking, providing needed exercise for both you and your pet.
25. Sleep: Get at least eight hours every night. Sleep helps repair the body, reduces stress and improves memory and concentration while helping control body weight.

Davide Butson-Fiori is the creator of Circuit25, which is an outdoor circuit training group exercise class that includes 25 strength and resistance exercises and 25 minutes of cardio, core and cool down. Circuit25 is the perfect addition to a life of health and fitness, and your first session is free! Join today, visit us at www.thecircuit25.com.