Tuesday 25 September 2018

Real Health Podcast: Karl Henry’s 10 Commandments for real health

Karl Henry at home with his two dogs. Photo: Fran Veale
Karl Henry at home with his two dogs. Photo: Fran Veale
Karl Henry

Karl Henry

On this week’s show, Karl sets out his Ten Commandments for Real Health. 

From fitness and fun, to planning and preparation, these are ten proven tips that will improve your life.

“They work and will make a huge difference to your health and fitness,” says Karl.  “It’s all about keeping it simple, giving them a go and see how you get on.”

1. Make it Fun

Find fitness that is fun for you and it will last for you in the long term.  Quick fixes don’t last.  If you don’t like going to the gym in the morning then don’t!  Keep searching and trying for sport and fitness that you enjoy.

2. The 80/20 Food Rule

80pc of the time you’re good and healthy.  20pc of the time you’re having a treat and being good to yourself.  It’s the easiest way to be healthy.  If you go out over the weekend, the first meal the next day needs to be healthy to see you back on the right path.

3. Surround yourself with health and positivity

If your friends spend their weekend in the pub that’s where you’ll be.  If they spend it running 5ks then guess what, you’re more likely to be doing the same.

4. Resistance exercise

Doing resistance exercises such as weights or even just squats will have an amazing effect for your health.

5. Planning

Plan, prepare and schedule your health and fitness in advance for the week. 

6. Hydrate

Drink 2-3 litres of water a day.  Fill up two 1.5 litre bottles each morning and drink them throughout the day.

7. Rest

Have a full rest day once a week.  Don’t over train, give yourself one day where you do absolutely nothing to let the body and mind rest and recover.

8. Reflection

Step back from your exercise, reflecting on your results and progress, thinking about what you can do better and how you can improve.

9. Challenge yourself

Push yourself out of your comfort zone and into a difficult place to challenge yourself.

10. Sleep

We don’t sleep enough and it’s vital for your body to recover properly.  You need on average eight hours.  Leave the phone outside the bedroom to help you relax.  Have minimum 30 minutes of no screen time before going asleep.  Avoid eating your dinner less than 2-3 hours before bedtime.  No caffeine either after 6-7pm!

Subscribe to the Real Health podcast with Karl Henry and get no nonsense advice about being fit and healthy every day.

Apple users can listen and subscribe on Apple podcasts.

Android users cancan listen and subscribe on SoundCloud.

For any health and fitness questions you can email realhealth@independent.ie or contact Karl on Twitter @karlhenrypt.

The Real Health podcast is in association with Laya Healthcare.

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