long-lasting person now these habits have been through a whole bunch of books

that I've read and articles that I've read and even studies that I've looked

at reports from and these are habits of people who do live a very long life and

are also quite healthy so we're gonna take a look at them and see if you can

break them down and implement them into your own life so that you can be

healthier and hopefully live longer habit number one is that these people

move around for at least thirty minutes a day now physical activity has all

kinds of benefits from psychological to physiological to all kinds of even your

friendships the quality of your friendships can increase just by moving

around for 30 minutes a day because it increases the healthiness of the neurons

in the brain now I would suggest this 30 minutes of movement is a bare minimum

and if that bare minimum is a struggle make it something that you enjoy doing

like playing a sport if you like lifting then go and lift if you like running

then go and run if you like running do not go and lift if that's not what's

going to motivate you to move around for 30 minutes a day habit number two is

that they have a favorite sport now personally I'm not much of a sports guy

but I do enjoy playing basketball with some friends and I think this helps a

lot and moving around for 30 minutes a day in fact when I go out and play

basketball with my friends I don't even realize 30 minutes has passed it's

usually an hour or two hours and then the gyms closing and it's like wow I did

not realize I spent that much physical activity enjoying the time with my

friends having number three is that they educate themselves about the food that

they put in their body now this is something that a lot of people struggle

with because there's a lot of myths and bad information on the internet but what

you can do is sort through it so just read as much as you can and you'll kind

of start to understand all right this is a myth I don't need to believe this this

is a bad article this website gives out horrible information it's just something

that you do over time you just have to continually educate yourself about the

food about macronutrients about calories even technical stuff like how to build

muscle on how to lose weight that stuff super important and being healthy habit

number four is that they have a meal plan now this isn't something that I've

really implemented in my life but I do kind of have a schedule and what it is

is I have certain meals that I go through my day and I know

these are healthy enough they don't have any major carcinogens and if I eat them

at throughout this time of the day but I generally feel great afterwards so

having a meal plan or at least a meal schedule is something that a lot of

healthy people have in their life habit number five is sex now I know a lot of

people might actually get offended about this but loving intimate sex is what

this means not a fling or a weekend thing

it's just that loving intimate sex produces way more total beneficial

hormones in your brain than a weekend fling does and if you do weekend flings

one-night stands every week you can actually start to form an addiction and

the dopamine quality in your brain will start to reduce and that can actually

become a negative habit that you'll have to get rid of later on so try to form

loving intimate relationships and within those intimate relationships I have

found that people that are super healthy and live a long time have sex quite

often anyways on to the next habit habit six to drink at least 2 liters of water

a day now I have carried around a two-liter bottle of water one day for

some people it's going to be a ton of water especially if you're used to

drinking pop or soda throughout the day when I was little I drank a lot of tea

so switching from tea to water was quite a challenge but now for the past like 6

months I have not drinkin anything other than

specifically water or milk and I have noticed that one I pee an awful lot and

two my mood is way better when I wake up like when I if I go to bed right before

I go to bed I chug usually like 8 ounces of room-temperature water and what

happens is for some reason that helps me get to sleep better and when I wake up

boom I'm ready to go usually because I have to pee really bad but it wakes me

up it's like almost like a cold shower so drinking tons of water is something

that a lot of healthy people do habit number eight is that they are outside a

lot now I got all kinds of numbers on this from two hours to eight hours of

sunlight but I do know sunlight can cause skin cancer if you do not protect

yourself from it well enough but your body will start to produce more

nutrients from the sunlight like vitamin D I think is one of the main ones and

people can actually start to get depressed if the natural sunlight is

taken away from them it's called sad or seasonal affective

disorder so there are proven benefits of having sunlight have a number 8 is that

they get at least 7 hours of quality sleep now there are all kinds of tips

that I could name here to help you have quality sleep and that's what's

important because you can have sleep but if the lights on and there's a weird

noise in the background you're not going to have quality sleep try to keep the

light off don't have any caffeine for less than six hours before you go to

sleep turn down most of the light even on your

phone there should be like a brightness thing that you can turn down i don't

recommend working out or eating an hour before you go to bed there's just tons

of tips I think I actually did a video review of one of the books called sleep

smarter this is amazing book anyways seven hours quality sleep it will help

you become a more healthy and then another benefit is you'll probably live

longer sleep has been correlated to health over many years in many studies

and it's just I'm not going to doubt that I'm going to get quality sleep and

I urge you to do the same have it number nine is that they meditate frequently

meditation is not something that I normally did growing up but I have read

many studies and have had many testimonials of people who have

meditated that it actually improves the quality of their life from handling

their emotions better to improving their sleep quality to even feeling more

peaceful throughout the day just a couple minutes of meditation right after

you wake up or right before you go to bed can increase I think it's called

grey matter in your brain and I think technically don't quote me on this I

think technically can increase your IQ over time now that's not quoted so don't

take that to the bank but anyways have a number ten is that

they smile they smile a lot healthy people for some reason I don't

know if it's correlation or causation but they smile a lot maybe they're

healthy because they smile or maybe because they smile a lot they are

healthy I just know there's a correlation between this so I'm gonna

put myself in a lot of situations where I can smile where I'm happy where I'm

fulfilled and joyful and just motivated to do stuff throughout the day because

there have been times in my life where I wasn't like that and I would choose the

happier joyful motivated moments anytime anyways I'm gonna review these ten

habits of healthy and long living people because I've been requested having some

summaries at the end of videos and I just want you guys as

on it having number one is to move for 30 minutes a day habit number two is to

have a favorite sport habit number three is to be educated about the food that

you eat habit number four is to have a meal plan or meal schedule heaven number

five is sex in a loving and intimate relationship habit number six is to

drink at least 2 liters of water a day habit number 7 is to be outside a lot

now I didn't get a number on this but the more you outside I would say the

better up to probably around five hours habit number eight is to get at least

seven hours of quality sleep habit number nine is to meditate frequently

and the last habit is to smile now have a wonderful day thank you so much for

watching this video I hope you learned something I hope you got some gold

nugget of knowledge that you can use to implement in your life to become

healthier and maybe even live longer thank you guys so much for watching like

this video if you liked it subscribe if you want more if you guys enjoyed that

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read in one sitting but is jam-packed with tons of information just like you

saw in this video in fact I've also added a few extra

stories and fixed some of the errors found in this video course there's also

plenty of amazing illustrations to aid in the learning process and keep the

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in this series click this thingy or check the link in the description for a

playlist thank you guys so much for watching