Forgetting movement, dependence on screen
One of the most common habits is to only focus on cardiovascular exercises and ignore strength training. As age increases, muscle mass and balance ability decrease, increasing the risk of falls, the leading cause of injury in the elderly. Exercising with light weightlifting or body weight exercises right at home can significantly improve muscle strength.
At the same time, excessive use of phones is becoming a "temporary disease". Constant screen browsing not only causes eye strain and sleep disorders but also negatively affects mental health, reducing concentration and increasing anxiety.
According to Dr. Michael Smith, a preventive medicine doctor at Mayo Clinic (USA), prolonged screen exposure can "make the brain always in a simulated vigilance state, making it difficult for the body to relax and recover properly". He recommends applying the 20-20-20 rule to the eyes and proactively setting a time limit for using digital devices.
Sitting a lot, sleeping erratically and passive thinking
Sitting for too long is a silent but dangerous habit. Prolonged sitting time is associated with weight gain, metabolic disorders, high blood pressure and muscle and bone weakness. Even small movements such as standing up and walking for a few minutes each hour, walking for short distances or doing housework also help improve circulation and reduce the harmful effects of a quiet lifestyle.
No less dangerous is erratic sleep schedules. Insufficient sleep or biological sleep deviation reduces memory, emotions and daytime working ability. Maintaining sleep hours, staying up, and limiting phone use before bed is an important foundation for quality sleep.
An aspect that is rarely mentioned is mental flexibility. A rigid, excessively perfectionist or "all or nothing" thinking style makes people easily stressed and give up. Accepting "good enough" choices, allowing oneself to make mistakes is a way to nourish sustainable mental health.
In the end, many people only react when the disease has appeared, instead of proactively preventing it. Meanwhile, simple habits such as eating healthy, exercising regularly, not smoking, and regular health check-ups can significantly reduce the risk of chronic disease.
Healthcare is not about dealing with crises, but about investing long-term every day," emphasized Dr. Michael Smith. Identifying and changing silent habits is the first step to protecting health proactively, sustainably, and responsibly for oneself.
The information in the article is for reference only, not for medical diagnosis or treatment. You should talk directly with your doctor for accurate and appropriate advice to your health condition.
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