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60-Second Health and Fitness Boosters
Simple Ways to Improve Your Health--Almost Instantly!
-- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
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When it comes to losing weight or making healthy choices, you probably think that it takes hours at a gym plus long nights preparing and planning nutritious meals. What you may not realize is that quick and easy changes can really improve your immediate health and wellness.
So just how quick is quick? One minute—that’s it! Try any one of these 60-second activities to easily reap the healthy benefits.
1. Drink a tall glass of water. We all know the many health benefits of drinking water, but did you also know that even mild dehydration can cause fatigue? So, the next time you feel your energy waning, grab a glass of cold water and guzzle it down!
2. Twist it out. So many of us spend every weekday seated in front of a computer. Not only can sitting all day wreak havoc on your posture, but it can also compress your spine and exaggerate its curvature. Not fun. A simple twist can help undo this. As you sit in your desk chair, simply twist your upper-body to one side, hold for 30 seconds, and then repeat on the other side. If you have the space to sit on the floor, try this torso twist stretch. It’s guaranteed to make you feel better!
3. Take a deep breath. How often do you think about breathing? If you are like most people, you probably don’t think about it often enough. For a quick pick-me-up, simply take five deep breaths. Slowly inhale for at least five seconds and exhale for 10 seconds each time. Your body will thank you for the extra oxygen.
4. Do 20 jumping jacks. Research has shown that long periods of sitting can be detrimental to the body and our overall health. So get up out of that chair and jack it out! Just one minute of jumping jacks is an easy way to get your heart pumping and blood flowing.
5. Smile. Smiling can actually make you happier. So go ahead—smile!
6. Go outside. You’ve probably heard the health buzz about vitamin D lately. Preliminary research suggests that vitamin D helps regulate the immune system, supports heart health, can help normalize blood pressure and promotes healthy aging. Vitamin D has also been linked to improved mood. If you have a minute to spare, step out into the sunshine!
7. Put on a favorite song. There’s nothing quite like your favorite music to perk you up and get you feeling good. Listening to music has been shown to improve immunity and release endorphins. Bonus points if you dance along!
8. Sit up straighter. Did you know that bad posture can put unnecessary stress on your low back? Take a minute to focus on sitting up straight with your shoulders down and back. Don’t you feel better already?
9. Be grateful. Write down five things you’re grateful for, no matter how large or small (your hair, your family, your morning cup of Joe—whatever). Do you feel more thankful, generous and overall happier after? Funny how a little reminder of what we have can turn a frown into a smile.
10. Tell a joke. Awake your inner child and tell a silly joke—whether it’s a knock-knock joke or even a funny line from a movie. Anything that gets you laughing is enough to get your happy endorphins flowing!
11. Do 10 pushups. Being strong is important, but having functional strength is even more important because it makes everyday activities easier to accomplish. A push-up is a great, quick exercise for building functional strength. Drop down and give me 10—or as many as you can do in 1 minute.
12. Encourage someone. Isn’t it interesting how you always seem to feel better after helping someone else feel better? Whether you post a supportive comment on a SparkFriend’s page or write a few kind words in a card or an email, taking a minute out to help someone can quickly boost your mood.
13. Set a goal for the day. Fact: People who set goals have more success than people who don’t. So why not take a few seconds and write down what you want to do today? Then, just commit to making it happen!
14. Focus on one thing you love about yourself. At times, we put so much effort in focusing on what we don’t like about ourselves that we fail to see the good. Take 60 seconds to think about what you like about you. Is it your eyes? Your strong legs? Your giving nature? Thinking about how great you are will instantly increase self-confidence.
15. Wash your hands. It seems like cold and flu season is always in full force (or just around the corner). One of the simplest and easiest ways to stay well year round is to wash your hands. All you need is warm water, soap and 20 seconds of rubbing to rid your hands of unwanted germs.
16. Compliment a stranger. What better way to make yourself feel good than to unexpectedly brighten someone else’s day? The next time you admire someone’s clothes, positive attitude or eyes—say so!
17. Try aromatherapy. A number of different smells can have a positive effect on your mind and body. For example, peppermint is known to calm the stomach while its smell can energize you through a workout. And the scent of jasmine has been shown to reduce anxiety. To benefit, grab some scented lotion and either take a whiff from the bottle or rub some on your hands.
18. Salute the sun. Sun salutations are a well-known set of yoga poses that are said to warm up the body and increase blood flow and flexibility. So grab your mat and do one or two sets—rain or shine!
19. Give yourself a mini-massage. Massage has a number of health benefits, including reducing stress, lowering blood pressure and speeding muscle repair. While you may not be able to spend the time or money getting one at a spa, pampering yourself with just 1 minute of self-massage by rubbing your own hands, feet or shoulders can do wonders.
20. Be absolutely present. When we are wrapped up with work, to-do lists, and just getting by, sometimes we can forget to focus on what we are doing in the here and now. Try spending a minute just being. Focus on sounds, smells and whatever else is going on around you; instead of thinking ahead to what you'll do next, think about what you're doing right now. You’ll be amazed at how peaceful you feel. Just be!
See? In the quest to be healthier, you don't have to spend a lot of time. Even if all you have is a few spare seconds here and there, you can make a positive difference in your overall health!
Clean Hands Save Lives, from Centers for Disease Control and Prevention
Fight Fatigue with Your Fork, from Psychology Today
Here Comes the Sun, from Yoga Journal
Highlights from the Research Project on Gratitude and Thankfulness, from University of California, Davis
Peppermint, from University of Maryland Medical Center
Research Briefs: Did You Know? from NammFoundation.org
Vitamin D Research, from National Fluid Milk Processor Education Board, GetYourD.com