You should also be doing some type of walking (low level aerobic exercise) just as our ancestors did to forage, hunt for food and carry water. You also need to lift heavy things, whether this means throwing your kids over your shoulder and attempting house work or pumping iron at the gym there is a need to strengthen our body to make us able to "save our own A$$".
I will start by saying this, you need to play. Have fun, chase your kids, walk the dog, make a snowman, throw a snowball and run after a Frisbee. To enjoy life to have fun just for the sake of having fun. "Specific instructions for an unstructured activity are impossible (and counterproductive), but there is a basic guideline: anything goes. That’s about all I can tell you. Any further direction from me or anyone else as to how, what, and when would compromise the spontaneous nature of true play. It’s important to discover your own particular brand of play. Indeed, I think the desire for active leisure is hardwired into our genetics (just look at the benefits), only it’s often smothered by the rigors and pressures of contemporary adulthood."
Walking, we were made to walk, we have been walking for hundreds of thousands of years.
- Kids who walk to school are fitter then kids who don't.
- Older healthy adults who walk briskly live longer than those who don’t
- Healthy adult males who engage in short bouts of brisk walking experience lower resting blood pressure and postprandial triglycerides.
- Regular walking improves working memory in older adults.
- Walking improves longevity in women over 70 years of age.
- Walking programs improve cognitive ability in people with Alzheimer’s.
Lift heavy things, women carried their babies around, they moved rocks, they hauled water, they carried animals they had killed, our ancestor lifted heavy things as an ongoing part of their day. Give it a try, carry a gallon of milk around your house 3x, it gets heavy fast. They lifted themselves into trees and climbed up rocks. You only need to do it 2-3 times a week, for 30 mins at a time.
Sprint, really, really fast. Sometimes our ancestors had to run for their lives, and they needed to be ready for that, by lifting heavy things around everyday, walking all over the place and playing. They were ready when the time came to get out of the way of an angry animal. You should be able to run fast enough to save your own butt. Once a week run as fast as you can for as long as you can, walk until you cool down, do it at least 8x, in less then 10 minutes.
Rest, recover, recuperate. Historic man did not go all out all day every day. He took a break, when he was tired he had a rest. If you sprint once a week and lift heavy things three times a week, that still leaves you with three days to play in. Golf, tennis, basketball, chasing the kids, hiking, whatever makes you happy and keeps you moving. Also in this point is sleep, get it and then get more. The average person needs around 8 hours of quality sleep every night. Go to bed by 10 and be up by 6, do the math and give yourself time to adjust but make sleep a priority during the 30 day challenge. Every once in a while you will slip up and not be able to get your sleep but hopefully if you are getting good quality sleep the rest of the time its not such a big deal. Sleep deprivation causes all manner of nasty problems in our bodies, we NEED sleep to reset our bodies and for our mind to process things. Not getting enough sleep at night? Noisy neighbor, waking kids, stuffy nose keeping you up? Nap, lie down and take a siesta, if your not getting good sleep at night at least try and lie down every day and get some wakeful rest if sleep is impossible.
Get sunlight every day. Vitamin D might just be the most overly talked about vitamin in this day in age, but that's because it is SO important. If you live in the far reaches of northern no where (like we do) you might have to supplement.
Avoid trauma. A broken bone was more then likely death if not being a permanent cripple in cave man days. Getting hurt is no fun, avoid it at all costs. Eliminate destructive behaviors, start wearing your seat belt, stop smoking, do not do drugs, don't drink to oblivion.
Avoid poisonous things. This should be even MORE simple then avoiding trauma, eating things that are inherently bad for us is bad!
Use your mind, challenge yourself mentally. Make friends, connect to your spiritual side, volunteer your time somehow, join a book club. Do sudoku, crosswords challenge your mind by do trivial pursuit. Start a blog ;).