For Dave Long, CEO of Orangetheory, a fitness company with more than 1,500 studios in 25 countries, health is more than just a business venture.
Long, who co-founded the company in 2010 and is the leader of a fitness empire that offers high-intensity workouts like running, rowing and strength training, integrates a series of healthy habits into daily life to reduce stress and improve fitness. Good physical strength and good age.
Exercise for an hour every day
After getting up around 6 a.m., Long’s first priority is exercise. “I need to exercise every day to feel my best and perform well,” he said wealth.
Sometimes, he heads to the Boca Raton, Florida-based studio for 60-minute classes, including their New Strength class. Other days, he’ll be outside running four to eight miles or doing jiu-jitsu workouts. Daily exercise, especially when combined with aerobic and strength exercises, can enhance cognitive function as you age and combat age-related muscle loss.
family ties
Although he occasionally meets with West Coast stakeholders after 5 p.m., Long usually leaves work before dinner time to spend time with his family. “It’s very important to me to go home and have dinner,” he said. Social connection is a key longevity habit that reduces loneliness and depression.
The bench also makes it easy for the family to take a walk after dinner. Taking a few steps before bed can help you get better sleep—and quality sleep can extend your life.
“Once I get home, I’m going to try to stay away from my phone and not continue to check email text messages and things like that on the phone, and that may never end,” he said. Americans tend to spend 50% of their time on screens, so finding ways to bridge the blurred lines between work and home life can be helpful, especially as people agree on the importance of face-to-face communication.
sleep tight
Long goes to bed between 10 p.m. and 10:30 p.m. and has tracked his sleep over the past few years. Getting enough sleep can enhance brain function and play a role in everything from decision-making to managing stress.
He aims to work eight hours a night, but admits his average workday is about seven hours and ten minutes.
Daily sauna and cold bath
Long before scientists like Andrew Huberman touted the life-extending potential of cold baths as a pop culture phenomenon, Long was taking $7,000 worth of cold baths every day in his garage. He also took about 20 minutes in the sauna before bed and then took a cold shower, which he said helped him sleep better.
Sudden cooling can improve clarity and alertness and may reduce the risk of mental health problems. But it may not be suitable for everyone. Experts warn that if you have an underlying condition such as heart disease, check with your doctor first and avoid cold water immersion.
Take a deep breath
Managing stress is another priority for Long. He spent up to ten minutes doing deep breathing exercises. Mindfulness practices such as 4-7-8 breathing techniques can calm the nervous system and reduce symptoms of anxiety and depression.
Balanced diet
In terms of nutrition, Long’s diet is rich in protein (which helps maintain energy and build muscle) and whole foods (which are rich in many nutrients and fiber). He keeps processed foods and sugar to a minimum. A diet rich in a variety of whole foods, including fruits, vegetables and lean meats, has been linked to slower aging and a lower risk of diabetes and heart disease.
Still, Long focuses on balance and doesn’t rule out occasionally eating less nutritious foods.
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