One of the best ways to succeed in business is to mimic the habits and behaviors of those who have already attained high levels of success. The same holds true when it comes to keeping a healthy, productive and fit body. As a personal trainer, I've observed that men with great health practice the following 10 habits. So, if you want to improve your physical well-being:

 

1. Get more sun-Our bodies need sunlight to manufacture vitamin D, which is important in maintaining blood levels of calcium. Other studies have linked vitamin D to reduced risk of colon cancer and inhibiting the growth of other cancer cells. It takes just 10 to 15 minutes of sunlight two or three times a week to get what your body needs.

 

2. Sleep in-When we don't get eight hours of sleep, our bodies cannot operate at their best. Researchers at the American Diabetes Association have even reported that getting too little sleep may actually increase the risk of developing diabetes, impairing the ability of insulin to do its job. So tonight, count back eight hours from the time you need to wake up. Then give yourself at least 30 minutes to wind down. If you have too much on your mind, keep a notepad and pen by your bed, and write down your thoughts. Pray and then decide to tackle things in the morning.

 

3. Eat more-Before you sprint off to the kitchen, I'm talking about eating more of your meals at or from home. On a typical day, the average American eats 50 to 60 percent of their meals outside the home. With that comes much higher caloric, saturated fat and sodium content. Pack bagged lunches, try new recipes at home, and make meals a time of family bonding.

 

4. Eat your meat and potatoes-In the wake of the popular low-carb fad, potatoes were all but banned from the American diet. It's time to put potatoes back on the menu! Potatoes are loaded with potassium and are a great source of vitamin C, vitamin B, magnesium and iron. Be sure to eat the skin and use healthier toppings such as nonfat or low-fat sour cream, yogurt or salsa. As far as red meat is concerned, you should have no more than three servings (3 ounces each) per week. Use leaner cuts, or try alternatives such as chicken and turkey.

 

5. Eat fast food-But don't eat it more than once per week. You need to treat yourself sometimes. But in a 15-year study published in The Lancet, participants who ate fast food more than twice a week were twice as likely to develop insulin resistance, which increases the risk of diabetes and heart disease. These results were independent of what else participants ate and how physically active they were. Remember, just because you exercise, it doesn't give you free reign to eat like a starving jackal.

 

6. Drive less-Every hour spent daily in the car increases your risk of becoming obese by 6 percent. In comparison, those people who live within walking distance (less than a half mile) of stores and offices reduced their risk of obesity by 35 percent. So, try to walk or bike to more of your destinations.

 

7. Take vacations-Studies show that men who take an annual vacation can cut the risk of a heart attack by 30 percent. You'll also be more productive and accomplish more at the office if you take time to recharge your batteries.

 

8. Make bigger sandwiches-Guys are not exactly known for being big veggie lovers. Just give us our steaks, burgers and chicken. Get your vegetables by loading your sandwiches and burgers with them. Instead of a plain burger with iceberg lettuce, try some fresh baby spinach with vine-ripened tomatoes, grilled or sautéed mushrooms and onions, pickle slices, and, if you're a little adventurous, sprouts.

 

9. Limit your time at the gym-If you cut back your gym time and incorporate some outdoor activities or other sports, you can reduce your risk of burnout, and avoid developing muscular imbalances and overuse injuries. It could be as simple as joining a bowling league or a softball team … anything that's fun and gets you moving.

 

10. Hang up the phone-Talking on a cell phone while driving (even a hands-free one) quadruples your risk of getting in an auto accident. According to the National Highway Traffic Safety Administration, 2,600 deaths and more than 300,000 collisions each year are related to cell phones … not to mention a fair amount of road rage. If you absolutely have to use the phone, pull over to the side of the road. Or, just let the call go. That's why they invented voice mail.