The Physical Standard is made from sturdy cloth and ornamented with precious stones. When the wind slows down, it is the first standard to droop.

One day without food seriously saps your energy. A few hours without water and you feel the thirst. Even a few seconds without oxygen and your lungs let you know in no uncertain terms that you need to feed them, while a few minutes without a breath induces panic and threatens your life.

We begin with the Physical Standard because it’s the simplest of the standards. Also, of all the standards, its effects are the easiest to observe and quickest to change, for better or worse, strength or weakness, health or illness.

Neglect the Physical Standard for any period of time—from a few years or months or days to a few seconds in some instances—and you’re dead. The other standards have the same effect but are less obvious and immediate. Neglect the other standards and you may not experience physical death, but emotional and spiritual death, while less visible outwardly, are not uncommon.

Taking good care of your Physical Standard makes you feel awesome. You’ll have greater energy, confidence, and clarity. You’ll perform better in all other standards. You’ll more easily avoid depression and illness. You’ll enjoy better relationships. Any effort you put in to balancing your Physical Standard is a great investment no matter how you look at it.

The Physical Standard breaks down into four areas:

Most people require about 8 hours of sleep per day. Your own needs and situation may vary. If you’re sleeping much more or less than eight hours, consider whether adjusting your habits would make you healthier and happier. If so, ask yourself what it would take to make that adjustment.

If you have trouble sleeping, monitor your eating, exercising and other habits that might affect this. See a doctor if you suspect something is wrong.

If you find yourself needing much over eight hours of sleep daily, ask yourself if you may be ill or depressed. Extra sleep can act as a wonderful healer for body, mind and heart, but if the habit persists for long, you should seek appropriate help.

You should know something about nutrition and eating balanced meals. If you don’t, go to the library or get on-line and find out. Quality information is everywhere. Eat enough fruit, vegetables and other food groups to maintain top health. A few minutes of attention to your dietary intake can make a significant difference in how well you feel and perform. Become an impulse buyer next time you go shopping, if necessary, and toss a few delicious-looking fruits and vegetables into the cart.

If your goal is to lose weight, remember that you must take in fewer calories than you expend. Combine a lighter diet with exercise. Weight training builds muscles, and muscle mass burns calories even while you sleep.

Do not reduce your intake to dangerously low levels—eating too little actually makes your body store more of your food as fat, thinking you’re going through a famine. Your metabolism slows down and all your painful sacrifices become your enemy. A balanced diet is not only the healthiest choice, but most effective for attaining and maintaining your optimum physical condition.

If you’re not ready to make changes in your eating habits, at least continue to increase your awareness of your habits by reading the nutrition information labels on your food or signing up for e-mail health tips of the day from somewhere like www.RealAge.com.

Exercise is often overlooked in our quick-fix mentality culture. Why do anything "painful" when there are easier solutions?

The answer is that there are no substitutions for exercise! You can have lipposuction to remove excess fat, get your face pulled back to remove wrinkles and sagging skin, and pop bottles of herbs and vitamin supplements for various effects, but nothing else increases your resistance to illnesses of all kinds, tones your muscles and makes you look as good or feel as positive about yourself and your life as getting out and moving your body.

If you are involved in any strenuous exercise, be sure to properly inform yourself about warming up and stretching, drinking enough water and salt to replace what your body loses through sweat, and other considerations.

You may find it difficult to overcome your old habits and get moving. Don’t let this get you down, it’s perfectly normal! Going against your former grain will stretch you emotionally and mentally as well as physically. If you can’t stand to start jogging, go for a walk. If you don’t have time or access to a gym or outdoor track, just park your car farther from the door at work. Take the stairs in place of the elevator, even if you quickly change your mind and catch the elevator on the next floor up. Every little bit counts and you will feel the positive results within a few short days.

Even if you don’t make any changes in your exercising habits at this point, simply keep track of both any exercise you do get and what opportunities may be available throughout your days. This awareness will bring such options more inside your comfort zone, which may come in handy in the future.

Remember that you should never push yourself beyond your abilities. If you haven’t been exercising and are currently excessively overweight or otherwise unhealthy, consult a doctor before making changes in your life that could put you at risk of injury. You are responsible for your own decisions and their consequences as much in this area as in any other.

This list could go on forever. Look both ways before crossing the street. Dress adequately for the weather. Brush and floss your teeth. Do not practice unprotected sex except with your spouse to avoid the spread of deadly disease or unwanted pregnancy. Use sunscreen at the beach. Follow the speed limit and drive defensively. Eat your broccoli. Clean your room. Wash your hands with soap and water. Don’t play with matches. Don’t smoke. Don’t use illegal drugs or abuse legal ones. Keep your fingers away from the mower blades. Avoid excessive stress. Warning: fruit filling may be hot. Stop, drop and roll.

You know what’s good and bad for you. Be wise and not careless or lazy. An ounce of prevention is worth days of pain, months of recovery, and years of wasted life and bitter regret.

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