Health & Wellness Articles

60-Second Health and Fitness Boosters

Simple Ways to Improve Your Health--Almost Instantly!

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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 think it's going to be "Drop down and give me two, soldier!" - 5/24/2016 10:56:07 AM
  • When I am at the grocery store, I find a person to interact with - a Mother with a cute baby, a gentleman looking for a particular item, occasionally someone i know, or whatever. And, have been so encouraged by the interaction with that person. And, perhaps, I even added a bright spot to their day. - 5/12/2016 1:02:53 PM
  • Thank you. I am smiling! - 4/6/2016 12:45:42 PM
  • I like the 60 second health booster list and I do a lot of them. Lately, it has been listen to a song and go outside and drinking water and thinking of things I like about myself instead of just things I hate about myself and others. I was happy to see so many things that I am doing. - 2/27/2016 3:01:18 AM
  • Regular jumping jacks and push-ups are out of the question for me, but I learned a modified chair jumping jack, and can substitute wall push-ups sometimes.

    Great variety of suggestions! - 1/31/2016 9:40:20 AM
  • great tips a gratitude list is something i do often . helps me get over my pity parties - 1/24/2016 12:42:03 AM
  • One thing you mentioned was to compliment a stranger. That sounds like it wouldn't make you feel healthier but you would be wrong. Every time I go out of my way to compliment someone it makes me feel more alive and everyone needs a word of encouragement at some time. I see someone with dropping shoulders suddenly stand or sit taller and smile and I know that I've made us both happy. It doesn't cost a thing so why not try this? - 1/12/2016 9:08:08 AM
  • Anyone can do this! Especially me! - 11/15/2015 10:46:38 AM
  • Uplifting article - most all of us can do at least some of these things every day. I'm copying a list to put in my day book as a daily reminder. Thanks! - 10/20/2015 10:22:09 AM
  • Great article and good info. I can't do them all, but I can do most of them!! - 10/8/2015 9:16:36 AM
  • ditto ....good stuff :) - 9/15/2015 1:10:49 PM
  • BUDBUDDHA
    I cannot do the jumping jacks or the pushups, but I can certainly do everything and I appreciate the list. - 6/24/2015 1:27:33 PM
  • Ohh I loved this list--- I sit at my desk with better posture. I'm ready to smile at everyone, and I just sprayed my office with lovely aroma (aromatherapy) yes!
    Thank you! - 6/16/2015 2:19:58 PM
  • Thank you for this article full of good, practical, and down-to-earth advice that I can implement right away.
    - 5/21/2015 8:22:18 AM
  • Thank you for the fun, interesting article! Because of the dangers of skin cancer, though, they're saying to get your Vitamin D from food sources and vitamin supplements. - 4/5/2015 11:21:25 PM

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