Ronald D. Rush M.D. is a family care physician, CEO of Highway Health Care and clinical director of MedXpress Health Care in Texarkana, Texas.
1. Quit smoking! This applies to "dope," cigars, chews, glue and any other such substance.
2. Get off the couch. Daily exercise will do more for your longevity than almost anything else you can do. Try to get 30 minutes or more daily. Anything is better than nothing. Working a gearshift generally does not count. If you are overweight, you are probably not doing enough.
3. Do not eat large meals, greasy meals, high-carb meals or only one meal a day. It is best to "graze." Try to eat six or seven very small meals a day. Remember that a tablespoon of peanut butter can count as a meal.
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Pam Whitfield is a Chicago-based registered dietician.
1. Eat three meals each day, ideally every 4-5 hours. You'll control your blood sugar, be more satisfied and less likely to snack through the day.
2. Watch portion sizes. You only need three to four ounces of beef, poultry or fish at each meal.
3. Limit saturated fat. Go for lean cuts of meat. Have fewer treats like donuts, pastries and ice cream. Switch from whole milk to low-fat or no-fat.
4. Add more healthy fats to your meals: fish, nuts (walnuts, almonds or peanuts -- unsalted), avocado and even peanut butter.
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Linda Dunn is fitness expert from Tuscaloosa, Ala.
1. Get up right now and move around.
2. Add 30 minutes of walking to your day. Do this at least six days per week.
3. Plan to get eight hours of sleep each night. Getting plenty of rest and recharging the brain cells during sleep can make a difference in your blood pressure, cholesterol levels and the tendency to gain weight around the middle.
4. Add resistance strength training to your exercise routine to help build muscle.
5. Improve your posture.
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