Don’t outsource all health issues to professionals; instead, bring yourself back to fundamental basics, especially correct movement, as many problems stem from not moving correctly.
Figure out your deep, long-term motivation for improving your lifestyle, such as living a happier, healthier, longer life, rather than focusing solely on short-term aesthetic goals.
Combat sedentary lifestyles by consciously engaging with your body and understanding how you move, aiming to improve both the quantity and quality of your movement.
Follow a foundational 21-day program, detailed in ‘The Hollywood Body Plan,’ to consciously improve movement and posture, recognizing that daily habits outside the gym are key to overall well-being.
Focus on using your diaphragm for approximately 80% of inhalation, rather than relying on your neck, shoulders, and chest, which is a common compensatory pattern from sedentary living.
Be present and aware of your posture, eating habits, and movement throughout the day, rather than just during dedicated meditation or exercise sessions, to foster overall well-being.
Throughout the day, practice tucking your chin slightly, imagining you’re looking down your nose, and allowing your shoulders to relax back and down to realign your posture.
Don’t ignore subtle body compensations or discomfort, as these can lead to chronic pain later; recognize and change improper movement patterns early to prevent future problems.
Once you make a plan, stick to it consistently, as this is one of the most important factors for long-term success in any lifestyle transformation.
Acknowledge and celebrate your achievements, whether it’s making it through a week of healthy eating or completing a 21-day program, to reinforce positive behaviors and motivation.
Learn the basic principles of any exercise practice thoroughly, then adapt and apply them in a way that suits your body and goals, rather than blindly following routines.
If you lead a sedentary lifestyle, perform foundational movements to correct imbalances before loading your body with heavy or complex exercises to prevent injury and maximize effectiveness.
Begin by activating individual muscle groups like glutes and core, and practice breath control, then integrate these into broader movement patterns for a holistic approach to movement.
Commit to a structured 21-minute exercise program every day for three weeks to establish a baseline of proper movement, structure, and body engagement.
Use simple equipment like a foam roller and exercise bands for at-home movement practice, making it accessible and removing obstacles like needing a gym.
Place one hand on your diaphragm and one on your chest, then breathe in for 5 seconds, hold for 5, breathe out for 5, and hold for 5 at the bottom, repeating for about 20 breaths to center yourself and lower stress.
Adjust your car or office chair so the back of your head is in constant contact with the headrest, which supports your head and encourages your shoulders to relax back and down.
Be aware of late-night eating habits and consider an 16:8 intermittent fasting schedule (eating within an 8-hour window daily), along with 21 days of no alcohol, no fried food, and reduced sugar.
During exercise, focus intently on your form—chin tucked, shoulders back, rib cage down, core and glutes engaged—to ensure proper alignment and maximize workout effectiveness.
Roll a golf ball under your feet for 30 seconds to release fascia, which can improve hamstring flexibility, reduce lower back load, and even alleviate headaches by affecting the whole fascial chain.
Acquire quick fixes and mechanisms to release tension in fascial chains, improving mobility and addressing issues like lower back or neck pain through self-correction.
Spend 20 minutes foam rolling before a run and 10 minutes after to aid recovery and allow for continued running, especially for longer distances.
If told you can’t run or squat due to pain, question it and focus on correcting underlying incorrect movement mechanics rather than just avoiding the activity, as many issues are fixable.
Dedicate a few minutes each day to body care to prevent issues from accumulating, similar to how daily dental hygiene prevents tooth decay and keeps your teeth healthy.
Make time for your own fundamental exercise and well-being, as it enables you to be your best self for your family and responsibilities, like putting on your own oxygen mask first.
Perform exercises like squats while playing with children or doing other tasks, seamlessly blending self-care into your routine rather than separating it into a different part of your life.
Aim to simplify your journey to getting healthy by focusing on simple, actionable tips that can be put into practice immediately to transform how you feel.
Explore all self-rehabilitation and non-invasive options for physical issues before opting for surgery, as many problems can be addressed through movement correction.
Access Dr. Chatterjee’s free six-part video series at drchatterjee.com/energy to help increase your energy levels and get more out of life.
If getting all your nutrition from food isn’t always possible, consider taking Athletic Greens each morning as an insurance policy to meet your nutritional needs, with a special offer at athleticgreens.com/livemore.