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Rates of chronic disease, obesity and stress continue to rise across America.
Experts warn that some of the healthiest habits from the nation’s earlier centuries may have fallen by the wayside.
From walking as a way of life to eating seasonal foods and spendingmore time outdoors, they say some of these forgotten routines are worth reviving.
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“America needs to get back to its rootshealthwise,” Dr.
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The U.S.Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity per week (about 30 minutes a day, five days a week), which can include brisk walking.(iStock)
No.1: Walking everywhere
Dr.Kenneth J.Perry, a physician based in South Carolina, said walking has decreased as people have moved to the suburbs.
“As Americans moved further out of the city center for more space and larger homes, they spent more time sitting in a car rather than walking to work,�
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A study published in the American Journal of Preventative Medicine showed that prolonged commuting times have been directly linked to increases in BMI (body mass index), waist circumference and overall decrease inmetabolic health, the doctor noted.
The U.S.Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity per week (about 30 minutes a day, five days a week), which would include brisk walking.
Only about one in four U.S.adults meet the recommended guidelines for both aerobic andmuscle-strengthening activity, per the CDC.
“We are a country of wide open spaces and beautiful vistas – we need to walk more and breathe our fresh air,” Siegel added.
No.2: Getting morning sunlight
Exposure to morning light has been shown to support circadian health andbetter sleep, and sunlight is the body’s primary natural source of vitamin D.
“It is well-known that early sunlight helps to regulate the circadian rhythm of animals and may be helpful in regulating sleep patterns,” said a physician. (iStock)
“Some individuals may have severe difficulty with sleep, and therefore are having difficulty regulating their personal day-night cycles,” Perry said.
“It is well-known that early sunlight helps to regulate the circadian rhythm of animals and may be helpful in regulating sleep patterns.”
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Sunlight exposure can also have positive effects on health, the doctor said.“The hormonal balance that is regulated by the circadian rhythm can also lead to better weight management andblood pressurecontrol.”
No.3: Spending more time outdoors
Surveys show that nearly half of U.S.adults spend less than five hours per week in nature – buttime outdoorsis known to be a natural health-booster.
A landmark study of nearly 20,000 adults found that people who got at least 120 minutes per week in nature were significantly more likely to be in good health than those who spent no time outside.
“We are a country of wide open spaces and beautiful vistas – we need to walk more and breathe our fresh air.”
Another review found that combining exercise with time outdoors was more beneficial than just exercise or nature exposure alone, with improvements seen inmental healthand chronic disease risk.
No.4: Going to bed earlier
There are some health benefits to turning in earlier, research has shown.
Observational studies have found that people with very late bedtimes often have higher risks of heart disease, metabolic disorders and mortality.
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“As we know that the only steadfast way tolose weightis to be in a calorie deficit, if an individual is using the late night hours to overindulge, going to bed earlier may help maintain better overall health,” Perry added.
The National Sleep Foundation recommends seven to nine hours of sleep for adults aged 18-64 and seven to eight hours for adults 65 and up.
No.5: Eating seasonal, minimally processed foods
Americans now get more thanhalf of their daily caloriesfrom ultraprocessed foods, according to NIH-supported research.
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“We know that excess calories, specifically calories from extra sugar in the diet, can lead to diabetes, obesity, hypertension and a multitude of downstream health problems,” Perry said.“Local, minimally processed foods are going to be much better for the overall health of society.”
“We need to eat our own fresh produce more and not the chemically laced products that can give us cancer and heart disease,” said a medical expert. (iStock)
Siegel echoed the importance of embracing more whole foods.
“We are a country of farmers – we need to eat our own fresh produce more and not the chemically laced products that can give uscancerand heart disease,�
“We need to eat more at home, and treasure our great home chefs, who make everything from turkey to apple sauce, to fried chicken, to big healthy salads, to good old apple pie.”
Gardening and growing food has also been linked to improvedmental well-being, increased physical activity, reduced social isolation and better overall health outcomes.
No.6: Performing manual household tasks
A study published in BMJ Open found that older adults who performed more light and heavy housework had better physical performance — including faster chair-rise times (a measure of lower-body strength) and improved balance — than those who did less housework.
Performing more household tasks can help individuals maintain strength and mobility.
Encouragingolder adultsto perform more household activities could help ensure that they meet physical activity recommendations, particularly for those who don’t participate in regular exercise routines, experts say.
“Performing more household tasks can help individuals maintain strength and mobility.This is especially helpful for elderly individuals to maximize their physical strength and decrease the risk of being sedentary,” said Perry.
No.7: Sharing community meals
Records show that communal meals were once a routine part of American life rather than just happening on special occasions.
The health benefits of being social are “innumerable,” Perry said.
“We know that social connections can minimize depression, reduce the incidence of dementia and actually lead tolonger lives,�“Eating a meal with a group of people is a deeply powerful human event that can help improve lives.”
“Eating a meal with a group of people is a deeply powerful human event that can help improve lives,” said a health expert. (iStock)
Siegel agreed, advocating for going back to “sharing kindness and goodwill with each other at community meals that are non-political.”
He added, “We need to take pride in repairing our own houses the way we always have.”
No.8: Observing regular fasting (religious or practical)
Intermittent fastinghas been shown to contribute to decreased obesity, better glucose management and overall improved health, Perry confirmed.
“There are some anecdotal reasons for this, given the evolutionary pressures that our species has had to endure,” he said.
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“We are now in a world where food is plentiful, but for much of our history, we had to search for food, and it was often scarce.This type ofeating patternmimics the pattern of our ancestors, which is directly connected with our innate metabolism.”
While not all historical habits were healthier, these evidence-backed practices from earlier generations may still offer lessons for modern Americans, experts agree.
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