By Anil Bhatnagar July 2010 Take this quiz to find out how healthy your habits are, and what to do for a lifetime of health and fitness The following quiz will help you discover how predisposed your habits already are towards staying healthy and physically fit. It will also help you draw a customised systematic action plan to develop habits that will provide you with a lifetime of health and physical fitness. Kindly note that there are four columns below and the third one has been further divided into ten sub-columns with their headings marked ‘1’ to ‘10’.This is what you have to do:• Read the first statement in column 2• Depending on the extent to which this statement is true for you, rate yourself on a scale of 1 to 10 (i.e. if you never do what is written in the statement, mark yourself ‘1’ under the sub-column marked ‘1’ and if you always do it (100 per cent of the time), give yourself ‘10’ under the sub-column ‘10’. Give yourself marks accordingly in between. For example, if you do it 50 per cent of the time, mark a ‘5’ under the sub-column ‘5’.• Repeat steps ‘1’ and ‘2’ above for each of the 26 statements in column 2.• Identify areas where you have scored low (i.e. below 5). These are the habits which you need to develop. Now considering your relative scoring and importance, endorse (in column 4) each of these favourable habits with priority numbers from ‘1’ to ‘26’ (The habit where you have scored a ‘1’ and which is more important than any others where you have earned a scoring of ‘1’ should become your top priority). • Use your willpower to work on developing the ‘top priority’ habit by doing it every day for 30 consecutive days against all inner resistance. If you miss a day, start all over again.• Pick up the next habit in the priority list and develop it as suggested in step 5. No. Checklist Evaluation on the ten-point scale Priority No. (1-26) to Work on this area 1. Identify and conquer addictions/bad habits. 1 2 3 4 5 6 7 8 9 10 2. Drink lots of water – three to four litres, but not 45 minutes before and after a meal. 3. Be responsive to the call of nature. 4. *Exercise (yoga for suppleness, running for heart, push-ups and Surya Namaskar for strength), 5. *Pranayama 6. *Meditation. 7. Retire by 10 pm 8. Eat 25% less than your full appetite. 9. Eat a heavy breakfast, a medium heavy lunch and very light dinner 10. Eat lunch before two p.m. 11. Avoid non-vegetarian diet, colas, alcohol, coffee, and tea. 12. Always eat the food sitting down 13. Don’t re-heat the food 14. Eat salads first during lunch and avoid them for dinner or outside the home. 15. Eat as early as possible in the night preferably by 7.30 pm 16. Take a brisk walk before dinner. 17. Chew the food well (especially the first morsel) and focus on the taste while chewing it. Don’t do anything else while eating. For example, reading the newspaper or watching TV 18. Eat less of sweet except fruits. 19. Cut out on white sugar, white salt and white flour. 20. Eat fruits** separately. Don’t mix them with any other meal. 21. Climb stairs, have ginger and lemon juice before a meal, and sit in vajraasana after the meal. 22. Don’t discuss ailments and diseases to draw sympathy from people. Discuss your ailments only with the doctor. 23. Affirmations. 24. Keep a watch on your thoughts and postpone all worries and fears to a specific time slot of 10 minutes, later in the day. (Don’t allow yourself to worry throughout the day. Restrict it to an evening time slot of 10 minutes). 25. Instead of worrying, take action. 26. If you are above 45, or have any particular symptoms, go for a medical check-up every one/two years. *Learn 4, 5, and 6 under the guidance of a bona fide teacher. **If possible eat alkaline fruits rather than acidic ones.Anil Bhatnagar, an IITian, apart from being a corporate trainer on behavioural skills to over fifty leading companies of the nation, is a motivational speaker, a personal growth coach, a reiki teacher, a painter, a columnist with The Times of India, and an ISTD award-winning author of five internationally acclaimed books. He also writes prolifically for some of the top Indian and International journals. www.anilbhatnagar.com
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