7.Seat Time
Even working out an hour a day, 7 days a week, won’t undo the unhealthy effects of sitting all day. When you stay seated, your body metabolism slows, so you burn fewer calories. Your muscles and joints stiffen up, and your back may hurt. Get up every 30 minutes or so. Stretch or take a short walk. That’s a good way to help you hold onto those hard-earned gains from the gym and possibly live longer.
8.Sleep
Adults usually need 7 to 9 hours a night. Our bodies use that time to fix tissue, make hormones, and grow muscle. Our brains use it to process the information and learning of the day into memories. Not enough sleep can make you hungrier — and make junk food more appealing. Though it helps to get a bit of extra shut-eye if you haven’t had enough, you can’t really make up what you’ve missed in a night’s sleep.
