It’s interesting how much we think about and plan for our financial futures. We all know the magic of compound interest and the power of investing in small amounts that will grow over time.
The same is true with consistent investments in our health. Small things can reap significant results over time, and starting early can mean a big payoff in future years.
Like most leaders I’ve coached, I want to live a long and satisfying life. Looking back at over forty years of developing leaders and helping them deliver results, I’ve realized that some practices are almost universally helpful for everyone across cultures, age groups, industries, and geographies. Through various studies, articles, and research, I’ve seen these practices emerge as trends that benefit most people, no matter their positions in organizations.
Here are nine practices that almost everyone can implement to build a happy, satisfying, and healthy life.
1. Pursue a well-balanced nutritional intake.
“Well-balanced” can mean different things to different people. An elite athlete, for example, will have different needs than someone dealing with a chronic illness. And obviously, our needs shift throughout our lifetimes.
It’s easy to hear “well-balanced diet” and recoil, imagining restrictive and rigid eating plans. However, a well-balanced nutritional plan focuses on food as fuel and nourishment. The best plans don’t eliminate any food but allow for less-than-perfect options within an overall balanced approach. As they say in nutrition circles, the best diet is the one you can stick to.
Try to vary and balance your food intake. Limit sugar and carbs, and aim to eat whole, unprocessed foods when possible. And include those “cheat days”—especially if they come with fun social events or celebrations!
2. Make time for regular, enjoyable, and varied exercise.
In a 2016 special issue of Time Magazine, genetic metabolic neurologist Dr. Mark Tarnopolsky said, “… [A]s time goes on, paper after paper after paper shows that the most effective, potent way that we can improve quality of life and duration of life is exercise.” It turns out that exercise is one of the best “drugs” to cure many of our modern ailments.
You don’t have to be an Olympic athlete or an elite NFL player. Motion is the key. Never let a day go by without engaging in some form of movement, such as walking, jogging, pickleball, or whatever you enjoy. Incorporate different workouts to include aerobic, strength, and flexibility training. Get outside for a few workouts every week to get some nature therapy. Try to be aware of taking deep breaths.
3. Get more sleep than you think you need.
We all know how we feel after a great night’s sleep. Our emotions are more manageable, our decisions are better, and we have more energy to produce great daily results.
But sleep does a lot more than we realize. A study released in early 2024 showed that men can improve longevity by up to five years just by getting adequate sleep; women can improve longevity by two years. One reason for that improved longevity could be the protection sleep provides against dementia. Just like flossing eliminates food particles in our teeth, think of sleep as “brain floss.” While we sleep, our brain cells shrink slightly, allowing cerebrospinal fluid to “flush” away the proteins that can turn to plaque and contribute to dementia later in life.
For an excellent exploration of sleep and its importance, read Matthew Walker’s remarkable book, Why We Sleep: Unlocking the Power of Sleep and Dreams. If sleeping well is a challenge for you, especially after you’ve implemented good sleep practices, find a doctor who can perform a sleep study. If snoring or apnea is causing poor sleep, simply getting a CPAP machine could make all the difference for your long-term performance and longevity.
4. Engage in meaningful social interactions.
One of the least-discussed health risks until recent years is loneliness. In 2023, the Surgeon General of the United States published an advisory report on loneliness in the US, linking loneliness to increased risk of heart disease, stroke, and dementia. The report equated the risk of premature death from loneliness to smoking 15 cigarettes per day.
Humans are wired for connection; even self-identified introverts need some kind of interaction with other people. Of course, connecting with those closest to you is vital—friends and family. But don’t underestimate the value of clubs, churches, community groups, or even spontaneous conversations with strangers in coffee shops and airports for remaining connected to other people.
5. Seek frequent learning and stimulate your brain.
In my book 52 Leadership Gems: Practical and Quick Insights for Leading Others, I write, “When you’re green, you grow. When you’re ripe, you rot” (Gem #11). Actively pursuing new interests and challenges can keep your brain nimble and adaptable as you age. One study showed that adults between 58 and 86 increased their cognitive abilities to the level of people 30 years younger after taking classes for three months.
Cultivating a growth mindset is key to becoming a lifelong learner. Seek new opportunities for education and development, take up new hobbies, or learn a new skill. And remember, discomfort is part of learning and growth.
6. Find purpose and meaning.
Simon Sinek, author of Find Your WHY, says, “Your why is the thing you give to the world.” We all have a “why,” whether we know it or not. The question is, are you devoting time to the things and activities that promote your why? Do you find joy in your work, hobbies, service, and other pursuits? Are you passionate about something? Do you feel valued and appreciated in your professional life? Are you providing value to others?
The Japanese have a concept called Ikigai, which means “a reason for being.” Finding purpose and meaning at work is wonderful, but it’s equally valuable to find great personal satisfaction in providing service to others outside of work. Engaging in the community, finding a church that fulfills a spiritual need, or volunteering in a school or community organization are all valid ways to find purpose and meaning.
7. Manage stress.
Everyone lives with stress, and some stress is good. In fact, most exercise involves small amounts of stress placed on body systems in a way that stimulates improvements in fitness.
But long-term physical or psychological stress can also build up and take years off one’s life. Termed “toxic stress load,” the persistent stressors that result in “baggage, scars, and tensions” can eventually trigger bodily changes that are “the equivalent of accelerated aging,” say researchers Tamen Jadad-Garcia and Dr. Alex Jadad.
Analyze the stressors in your life. How can you deal with them more effectively? Consider participating in stress relievers such as meditation, prayer, forgiveness, time in nature, inspirational events, literature, or hobbies. All these can bring calm into our lives and ground who we are and how we live.
8. Avoid the slow and quiet killers.
Tobacco, excessive alcohol, harmful drugs, sedentary living, chronic stress, even persistent social isolation—any of these can rob you of a long life. Don’t prioritize instant gratification over long-term health and happiness; make every effort to preserve your social and mental health.
9. Seek regular medical guidance.
Of course, any dietary or activity recommendations should be undertaken with the advice of a doctor or medical professional you trust. Make sure you’re monitoring your health through regular check-ups and screenings. When something seems “off,” seek help early.
These nine practices can work together to weave the beautiful and intricate tapestry of a fruitful and abundant life. An excellent example of how these practices work together is seen in Olga Kotelko, a Canadian athlete who was the subject of What Makes Olga Run?, a 2014 book by journalist Bruce Grierson. Kotelko started her track and field career at 77 years old; at age 94, she held 26 world records in her age groups.
Grierson sought to investigate whether Kotelko’s exercise regimen was the key to her longevity. He discovered that while Kotelko’s exercise habits certainly helped her maintain health, no single explanation could be found for Kotelko’s longevity. In fact, genetic testing showed that Kotelko was missing one of the genes associated with longevity.
Up until her death at age 95, Kotelko maintained a robust social life, ate a widely varied and unrestrictive diet, and continued to participate in track and field events in her age group. The week before her death, she had completed three events at an invitational in British Columbia.
Kotelko’s life paints a picture of balanced well-being that resulted in a long, productive, and meaningful life. We can all learn from her and implement practices that will keep us pursuing abundance for as long as possible.
Self-check:
- Which of these nine practices or habits have I fully dialed in? What one way I can improve that practice?
- Which of these nine practices or habits do I need to implement?
- Based on these nine practices, how can I make a positive change in my life?
