10 Rules for a Healthy 2020

Call these resolutions my 10 Rules of 10. You might not get to all of them, but if you follow through on most, you’ll see a nice wellness payoff!

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Do 10 push-ups every day.

No need to do them all at once, and it’s fine to keep your knees on the floor. (Substitute 10 squats if there’s a reason you can’t do push-ups.) Regular strength/resistance training has been linked to decreased risk of cardiovascular death.

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The next 10 times you want a soft drink, have a glass of water instead.

Research has shown that sugary drinks increase the risk of obesity as well as heart disease and diabetes. Plus, a 600mL bottle contains over 1,000kJ (240cal) - and these don’t give you a lasting feeling of fullness, so you won’t eat any less.

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In one day, verbally interact with 10 people you don’t know.

Multiple studies confirm it: More social interaction means a longer life. Cursing at the TV does not count; chatting with your taxi driver does.

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The next 10 times you go to a party, have sparkling water before your first glass of wine.

If that means one fewer glass of wine, you’ll save 460kJ (110cal) x 10 = 4,600kJ (1,100cal). That was easy!

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Ask 10 relatives for their versions of your family’s medical history.

Our understanding of our health history is often wrong. (Maybe Grandma really didn’t die of breast cancer.) While you can’t change your genetic makeup, knowing what health issues other family members faced may help you find ways to reduce your risk.

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Eat on a dinner plate smaller than 25cm.

Dinner plate sizes have increased by 25 percent on average since 1950. It makes sense that if you use a bigger plate, you’ll likely pile more food on it. That adds up: If you eat even just 200 more kilojoules (50cal) a day, your increase in weight will be about 2kg a year.

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Count to 10 (slowly) the next time you’re about to yell at someone.

The risk of a heart attack is five times greater in the two hours following an outburst of anger.

For 10 consecutive days, keep a food diary.

Take pictures with your phone, use an app, or just write it down. Keep track of every single thing you put in your mouth. There’s a good chance that by being mindful, you’ll eat more healthfully.