It’s far too easy to come up with reasons not to embark on an outdoor adventure — or even a simple nature hike. The weather’s bad. There are no mountains nearby. The trails are closed.
But there are a host of reasons those barriers shouldn’t stand in our way.
I’ve always wanted to hike the full John Muir Trail — so much so that I made a pact with the co-founder of my last company to do it together. At the time, we were working incredibly hard and knew we needed to unplug. But a few days after we sold our company to Google, I was in the hospital with unexpected chest pains after running a 10K.
My friend went on to complete the hike without me, and I was left inside reeling from the wakeup call I just had. My father had his first heart attack at age 45, and I quickly became a 37-year-old with a newfound determination to change the course of my health.
That life-changing event made it clear to me that it was time to stop waiting around for the perfect moment to get outside and start living a better, healthier life. It was time to get out there and start moving.
While I still haven’t completed the John Muir Trail, I have turned my life around and stopped using the “busy life” excuse for not being as healthy as I know I should be. It’s no longer an excuse I use because it simply can’t be.
Healthy Living and Mountains — They Have More in Common Than You Think
My health scare moved my life in an entirely new direction. In the years following it, I incorporated more exercise and healthy eating into my routine, lost 40 pounds, and ran three marathons. But this journey was only possible because I got off the couch and got outside.
For me, being outdoors is an inspiration. It gives me space to think, and the open air allows my mind to freely go where it needs to. But that doesn’t mean that finding the time to be outside is always easy. Plenty of barriers could’ve derailed my decision to make time for it, like having a massive workload and formerly being part of a workplace that wasn’t built on a mission of healthy living.
Part of health, though, is overcoming personal challenges and obstacles like these. Being outside is a reminder of who we are and reminds us to keep finding the best way to be healthy for ourselves. This is what it means to be health-literate — to constantly learn and work toward progress (not perfection) and to make proactive choices (not passive ones).
There will always be a mountain to climb, just like there will always be ways to become healthier, better versions of ourselves. Both take work, and both couldn’t be more worth it. Follow these steps to identify any barriers standing in your way and break through them to start getting up, getting out, and pursuing a healthier life.
1. Count up.
When I started working toward a healthier life, I wasn’t sure whether I’d be able to maintain it. Instead of taking a cold-turkey approach, I made sure to count up my successes.
For example, if I turned three meetings into outdoor walks one week and five the next, I’d mark that as a huge improvement. Setting small goals and continually raising expectations a little at a time helped me ease into an active lifestyle until it became second nature.
2. Set perfection aside.
There will always be people who can hike farther or run faster. For that reason, comparing one journey to another doesn’t set anyone up for success. Even if I ran slower than normal one day or didn’t get outside as often one week as I had the week before, it’s still far better than having never gotten outside to move at all.
A healthy lifestyle is about progress and persistence. Remember, hikes are completed one step at a time. Planning only accounts for so much. Commit to the process and put in the work to complete the rest.
3. Track the journey.
Before health became my focus, I chose donuts and cookies every day and skipped exercise. I figured I was young and could focus on health later. Now, my priorities are much different.
We should always remind ourselves of the person we used to be and the person we want to be moving forward. Then, when the going gets tough, we can look back on the “before” and see how far we’ve come.
4. See the good.
If days or even months go by without seeing progress, it can be easy to get discouraged. As a remedy, I remind myself that if I’m actively making an effort, I’m not failing. When life gets in the way of progress, I remind myself that I’m improving rather than let negative thoughts spiral out of control.
The way forward is always to keep trying. Health literacy is about constant learning, not perfection. There will always be more mountains to climb or things to learn, so get outside and discover them. You’ll find yourself becoming better and stronger in the process. Who knows — you might even end up hiking that trail you’ve always dreamed of taking on.
Munjal Shah is the co-founder and CEO of Health IQ, a life insurance agency that rewards people with healthy lifestyles, like runners, cyclists, weightlifters, and vegetarians. After working as a technology entrepreneur for the first part of his career, he started Health IQ to improve the health of the world by celebrating those who practice healthy lifestyles.GET THE BOOK BY
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China is lifting its most severe Covid policies – including forcing people into quarantine camps – just
a week after landmark protests against the strict controls.People with Covid can now isolate at home rather
than in state facilities if they have mild or no symptoms.บาคาร่าออนไลน์
A man convicted of murder was shot by his victim’s father in the Taliban’s first public execution since
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World Cup 2022: Netherlands boss Louis van Gaal’s private cancer ordeal Louis van Gaal is one of the most decorated managers in football,
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World Cup 2022: Croatia keeper Dominik Livakovic is unlikely hero – again The World Cup loves an unlikely hero – the difference
with Croatia goalkeeper Dominik Livakovic is that he has now played that role twice in five days.บาคาร่าขั้นต่ำ10บาท
World Cup 2022: Neymar shares messages to demonstrate unity in Brazil camp Neymar has shared messages
he exchanged with Brazil team-mates following their quarter-final exit from the World Cup “to show how
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World Cup 2022: Cristiano Ronaldo coy about Portugal future as World Cup ‘dream’ ends Portugal captain Cristiano Ronaldo
was coy about his international future as he responded to his side’s World Cup exit following defeat by Morocco.บาคาร่าไม่มีขั้นต่ำ
Romain Molina: Investigative journalist to sue Cameroon federationA French investigative
journalist says he intends to sue the Cameroon Football Federation (Fecafoot) after
the body published a statement accusing him of attempted blackmail and extortion.บาคาร่าไม่มีขั้นต่ำ
World Cup 2022: ‘Emotion driving Argentina more than ever in Qatar’ – Pablo Zabaleta Winning this tournament again after
our triumphs in 1978 and 1986 always means so much to our players and our fans because of how important football
is to our culture, but this time I think we are seeing a desperation for success that is different even to anything
I experienced playing for the national team.บาคาร่าไม่มีขั้นต่ำ
Gareth Southgate: Your messages to England manager as he considers future “Conflicted” England manager Gareth
Southgate is weighing up his future – so we asked the BBC Sport audience to help him decide.
Southgate, who has taken England to the 2018 World Cup semi-finals and the Euro 2020 final,
appears stung by “what’s been said and what’s been written” during his tenure, and said he’d
“found large parts of the last 18 months difficult”.บาคาร่าไม่มีขั้นต่ำ
World Cup 2022: Antoine Griezmann – an underrated France legend? Three months ago Antoine Griezmann was a regular substitute
amid a contract farce – now there is no stopping him in his second great World Cup, but this time from a new position.
The focus has been on the goals of Kylian Mbappe and Olivier Giroud for France, but before Saturday’s quarter-final meeting,
England manager Gareth Southgate said Griezmann was “a phenomenal player”.บาคาร่าไม่มีขั้นต่ำ
Manchester United: Manager Erik ten Hag says a club sale would be good Manchester United boss Erik ten Hag believes the sale
of the club would be a “good thing” as he looks to compete with cash-rich Manchester City and Newcastle.
Last month, United’s owners the Glazer family announced they were considering selling the club as they
“explore strategic alternatives”.เค้าไพ่บาคาร่า
France were pushed all the way by World Cup wildcards Morocco before the holders sealed
a place in Sunday’s final against Argentina.The first African side to reach a World Cup
semi-final refused to buckle, despite suffering the early blows of losing key defender
Nayef Aguerd to injury after he was named in the starting line-up, and then going behind
to Theo Hernandez’s scrambled fifth minute goal.เค้าไพ่บาคาร่า
Three months ago Antoine Griezmann was a regular substitute amid a contract farce – now there is no stopping him
in his second great World Cup, but this time from a new position.The focus has been on the goals of Kylian Mbappe
and Olivier Giroud for France, but before Saturday’s quarter-final meeting, England manager Gareth Southgate
said Griezmann was “a phenomenal player”.เค้าไพ่บาคาร่า
World Cup 2022: France wins sets up a final and the Messi-Mbappe duel many craved
France dismantled one World Cup dream as they moved a step closer to fulfilling their
own as the thrill ride that has been Morocco’s campaign in Qatar came to a painful conclusion
at Al Bayt Stadium.เค้าไพ่บาคาร่า
World Cup 2022: Why Lionel Scaloni’s popularity can help Argentina win in Qatar Lionel Scaloni had been
retired for a year and was feeling an emptiness inside that was difficult to ignore. The former West Ham United
full-back missed football so much that he was willing to ring Son Caliu, the amateur club next to his home on the island of Mallorca,
to say he was available to work with their kids if they had a position for him.เกมบาคาร่าออนไลน์
World Cup 2022: Lionel Messi v Kylian Mbappe final – which players have dominated tournaments? Argentina face France in the World Cup final on Sunday,
with Lionel Messi and Kylian Mbappe inspiring their respective nations throughout the past month in Qatar.
So will the competition be remembered as the ‘Messi World Cup’, with the Argentine finally lifting the trophy that has eluded him,
or will Mbappe guide France to successive triumphs, following on from four years ago in Russia?
BBC Sport has taken a look at six other players who were instrumental in their country’s successes in previous years.เกมบาคาร่าออนไลน์
World Cup 2022: Argentina v France – pick your combined XI Youth versus experience, the defending champions and the challengers.
Imagine having the master that is Lionel Messi and the young, already very exciting talent of Kylian Mbappe at your disposal. Well,
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World Cup 2022: Lionel Messi v Kylian Mbappe final – which players have dominated tournaments? Argentina face France in the World Cup final on Sunday,
with Lionel Messi and Kylian Mbappe inspiring their respective nations throughout the past month in Qatar.
So will the competition be remembered as the ‘Messi World Cup’, with the Argentine finally lifting the trophy that has eluded him,
or will Mbappe guide France to successive triumphs, following on from four years ago in Russia?
BBC Sport has taken a look at six other players who were instrumental in their country’s successes in previous years.เกมบาคาร่าออนไลน์
Fernando Santos: Portugal manager leaves role following 2022 World Cup disappointment Fernando Santos has stepped down as manager of Portugal.
The 68-year-old leaves after Portugal suffered a shock 1-0 quarter-final defeat to Morocco at the World Cup.Santos spent eight years in charge
of Portugal, guiding the team to victory at Euro 2016, as well as the inaugural Uefa Nations League in 2019.เกมบาคาร่าออนไลน์
World Cup 2022: Why Lionel Scaloni’s popularity can help Argentina win in Qatar Lionel Scaloni had been
retired for a year and was feeling an emptiness inside that was difficult to ignore. The former West Ham United
full-back missed football so much that he was willing to ring Son Caliu, the amateur club next to his home on the island of Mallorca,
to say he was available to work with their kids if they had a position for him.เกมบาคาร่าออนไลน์
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Celtic: Liel Abada stars as Postecoglou faces Groundhog Day It would be wrong to say Liel Abada is unsung at Celtic Park,
but when the hymns of praise start up it’s normally his attacking mates Kyogo Furuhashi and Jota who get serenaded.
Abada is 21 years old and how his team needed his input on Wednesday against Livingston. A night which looked like a cakewalk
in the making became a bit of a struggle, a game which saw Celtic accelerate into a 2-0 lead with the promise of more turned into a frustrating affair.เว็บบาคาร่าอันดับ 1
Sports Personality of the Year 2022: Beth Mead crowned winner England and Arsenal forward Beth Mead has been voted BBC Sports Personality of the Year 2022.
Mead was the player of the tournament and top scorer at Euro 2022, where the Lionesses defeated Germany in the final at Wembley to win England’s first major women’s
football trophy.The 27-year-old becomes the first women’s footballer to win the award. England cricket’s Test captain Ben Stokes was second with Winter Olympics curling champion Eve Muirhead third.เว็บบาคาร่าอันดับ 1
World Cup 2022: How media around world judged Qatar tournament If there was a sense of destiny to the Argentina and Lionel Messi storyline,
the 2022 World Cup was also a triumph for the underdog. Numerous upsets, the early slaying of footballing giants and one team’s dizzying run
to the semi-finals hinted at the fragility of the traditional footballing order.เว็บบาคาร่าอันดับ 1
Marcus Rashford wasted no time readjusting to club matters after his World Cup campaign with England as he scored a fine solo goal in Manchester United’s
EFL Cup win over Burnley at Old Trafford.Rashford was one of five United players on duty in Qatar to make manager Erik ten Hag’s starting line-up.เว็บบาคาร่าอันดับ 1
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Carabao Cup: Manchester United to face Charlton – full quarter-final draw Manchester United will host League One side Charlton Athletic
in the quarter-finals of the Carabao Cup. Charlton are the only non-Premier League team left in the competition after beating Brighton
on penalties in the fourth round on Wednesday.Eight-time champions Manchester City will play Southampton after knocking out holders Liverpool in a 3-2 thriller.เว็บบาคาร่าอันดับ 1
Top health officials have asked people to get vaccinated and take booster doses. Over 2.2 billion Covid vaccine doses have been administered so far in the country, but only 27% of the population have taken the booster dose – which India calls a “precaution dose” – so far เกมบาคาร่าออนไลน์
While there was no reason to panic, the prime minister cautioned against complacency and urged citizens to take all necessary precautions According to government data, India currently has only around 3,400 active coronavirus cases, but reports of have created a sense of fear among many people เกมบาคาร่าออนไลน์
The country witnessed two deadly waves in 2020 and 2022 – and the government had come under heavy criticism for its handling of the second wave in the summer of 2021 when thousands died amid a lack of oxygen supplies and critical medicines เกมบาคาร่าออนไลน์
Stefan Bajcetic: The ‘cheeky’ teenager and his ‘Christmas story’
“Cheeky as hell” and a first senior goal on 26 December – Jurgen Klopp described Spanish teenager Stefan Bajcetic’s impact for Liverpool as “like a Christmas story”.
The 18-year-old restored Liverpool’s two-goal advantage two minutes after coming on as a substitute in a 3-1 win at Aston Villa in their first league match since the World Cup break.เล่นบาคาร่า
Premier League returns: Arsenal extend lead, Southampton bottom, pressure grows on bosses
Premier League football resumed with a feast of Boxing Day fixtures, 40 days after the top-flight broke up for the World Cup in Qatar.
Monday’s seven fixtures produced a bumper 25 goals, with table-toppers Arsenal showing no signs of letting up by securing a 3-1 win over West Ham.
Southampton now find themselves bottom of the league following a home defeat and Everton were left in despair after conceding late on at Goodison Park.เล่นบาคาร่า
John Egan’s last-ditch goal salvaged a point for second-placed Sheffield United at a spirited Queens Park Rangers.
Egan’s mistake had put Rangers ahead as he gave away the ball before deflecting Ilias Chair’s shot past his own goalkeeper.
Chair, impressive throughout, had another good chance soon after, while Billy Sharp twice came close for the Blades either side of half-time.
The visitors began to increase the pressure as the second half went on and they were rewarded for their industry when Egan blasted home from
close range in the sixth minute of stoppage time after Enda Stevens headed back into the middle of the box.แทงบอลสด
Brighton: Midfielder Alexis Mac Allister in ‘no rush to leave’ after World Cup win World Cup winner Alexis Mac Allister says he is “really happy” at Brighton and is in “no rush to leave”.
The midfielder’s profile has soared since being a regular starter during Argentina’s World Cup-winning run, sparking speculation about his future.
Mac Allister, 24, received a round of applause from team-mates and staff on Monday on his return to Brighton.
“I feel really good with this club and my team-mates, and everyone who works here,” he told BBC Radio Sussex.แทงบอลสด
Brighton piled the pressure on Everton manager Frank Lampard with an emphatic victory at Goodison Park.
Kaoru Mitoma gave the Seagulls the lead with a composed finish after Moises Caicedo picked out the Japan winger on the edge of the penalty area.
The Toffees, who were fortunate not to fall further behind when teenager Evan Ferguson struck the outside of the post, were booed off at half-time.
But they fell apart completely after the restart as Brighton scored three goals in a remarkable six-minute spell early in the second half.เว็บบาคาร่า
The sight of Arsenal manager Mikel Arteta being reduced to a frantic rage was all the confirmation
Newcastle United will need that they are now a Premier League force to be taken very seriously.
Arteta was on the edge all night in his technical area as it became clear Arsenal were not going
to be getting things their own way against the Magpies, with the flowing, easy on the eye, style
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David Gold: West Ham joint-chairman was ‘desperate’ for club to do well, says David Moyes
West Ham manager David Moyes described David Gold as “a good man and a sensible man”, who will be missed around the London Stadium.
Gold’s death after a short illness at the age of 86 was confirmed by the Hammers in the hours leading up to their 2-2 draw at Leeds United.เว็บบาคาร่า
David Gold: West Ham joint-chairman was ‘desperate’ for club to do well, says David Moyes
West Ham manager David Moyes described David Gold as “a good man and a sensible man”, who will be missed around the London Stadium.
Gold’s death after a short illness at the age of 86 was confirmed by the Hammers in the hours leading up to their 2-2 draw at Leeds United.เว็บบาคาร่า
Manchester City closed the gap on Premier League leaders Arsenal to five points with victory over injury-ravaged Chelsea at Stamford Bridge.
The reigning champions struggled in the first half before two of manager Pep Guardiola’s substitutes combined to break the deadlock after 63 minutes,
Riyad Mahrez turning in Jack Grealish’s low cross at the far post.
Chelsea enjoyed the better of the first half despite adding both former City forward Raheem Sterling and Christian Pulisic to a lengthening injury list,
substitute Carney Chukwuemeka hitting the post from the edge of the area.เว็บบาคาร่า
Marcus Rashford scored for a fifth successive game as Manchester United increased the pressure
on Everton boss Frank Lampard with a deserved FA Cup victory at Old Trafford.
Everton were applauded off by their travelling support for showing admirable character,
after their side suffered the shock of going behind after just three minutes when Antony turned home
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Marcus Rashford scored for a fifth successive game as Manchester United increased the pressure
on Everton boss Frank Lampard with a deserved FA Cup victory at Old Trafford.
Everton were applauded off by their travelling support for showing admirable character,
after their side suffered the shock of going behind after just three minutes when Antony turned home
Rashford’s far-post cross but had the character to fight back. บาคาร่า
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Leeds United dramatically escaped another shock FA Cup third-round defeat at Cardiff City as Sonny Perkins came on to score an added-time equaliser.
Cardiff, 20th in the Championship and the league’s lowest scorers, struck twice in seven first-half minutes with goals by Jaden Philogene and Sheyi Ojo.
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Erling Haaland: Manchester City striker adds hat-trick feat to growing list of records
Erling Haaland has more Premier League hat-tricks than Cristiano Ronaldo. He has the same number as Mohamed Salah. He is a third of the way towards Sergio Aguero’s record tally of 12.
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Frank Lampard sacked: Impossible Everton job proves beyond former midfielder
Frank Lampard is the latest manager to fall victim to the seemingly impossible job that is managing Everton.
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Euro Leagues podcast: Premier League ‘almost bankrolling’ European football
The Premier League is “almost bankrolling” European football, with La Liga, Serie A, Bundesliga and Ligue 1 in danger of becoming “feeder leagues”, says French journalist Julien Laurens.
Premier League clubs spent £815m during the January transfer window.
That is over four times the combined £198m in Spain, Italy, Germany and France.เว็บตรงบาคาร่า
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