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Health & Wellness Articles  ›  Healthy Lifestyles

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!
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About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites FitBottomeGirls.com, FitBottomedMamas.com and FitBottomedEats.com. A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

Member Comments

  • I'm going to print this and put it on the wall next to my desk! - 4/7/2014 9:17:19 AM
  • CAROSLIMMER2
    Thank you. A really good mix of advice. I am going to try four of them each day this week! - 2/21/2014 6:34:11 AM
  • CAROSLIMMER2
    Thank you. A really good mix of advice. I am going to try four of them each day this week! - 2/21/2014 6:34:11 AM
  • Good advice - 1/20/2014 10:26:03 AM
  • MARGE120
    Thanks for all the good advice and reminders
    I am starting Spark healthy diet this week
    looking foward for some good results. - 1/18/2014 7:30:46 PM
  • Thanks! Willing to try some of these today@ - 1/18/2014 10:38:53 AM
  • SNAMJAD
    Wonderful advice' - 1/18/2014 6:01:52 AM
  • Great ideas to keep that body moving and me motivated! - 1/16/2014 12:41:04 PM
  • This is excellent....than
    k you so much for brightening my cold, white, winter days. - 1/16/2014 12:37:55 PM
  • BRAWYN
    Thank you for this! I must admit, with all the tools on this website, I was feeling overwhelmed. But knowing I can take little steps instead of just jumping in head first eliminates a lot of anxiety :) - 11/17/2013 11:27:46 AM
  • My favorites are; smile, compliment a stranger, and breathe. These always make me feel a lot better! - 10/29/2013 12:38:48 AM
  • This is the reason I like Spark People. Coming across a helpful article like this unexpectedly, and finding it really does help. I am not very mobile, so 20 jacks are impossible for now, and even going outside is difficult but I can certainly take deep breaths, put on some music and smile! And this is just the first page... Like others have commented, I am going to print these off and use them daily (and one day I just might be up to doing those jumping jacks again...). Just this article and similar ones alone would make the site worth looking at, but with all the tools, the community spirit and the intelligent advice it's a winner. - 10/15/2013 9:26:27 PM
  • I saved it so I can go back to it. - 7/6/2013 7:35:54 PM
  • Good advice for deskbound people. - 7/6/2013 10:49:53 AM
  • I really like this list - going to print it out and hang on my wall as a reminder. Love practicing random acts of kindness. FYI - water is awesome, but you don't HAVE to drink COLD water. In fact, room temperature water is often a better choice. However, if you PREFER cold water, then............:
    ) - 2/2/2013 1:56:37 PM