Health & Wellness Articles

60-Second Health and Fitness Boosters

Simple Ways to Improve Your Health--Almost Instantly!


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!
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About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites, and 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

  • 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
    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
    The twisting exercise is perfect for me. =) - 2/22/2015 2:27:43 PM
    Great suggestions that almost anyone can do ! - 12/17/2014 7:43:34 AM
  • I love how simple yet real these suggestions are. As I sit here at my desk at work, I sat up straighter, took a deep breath, and smiled. I felt great. :) - 9/16/2014 12:43:07 PM
  • With a few minor modifications, I have used this information to create a handout for my chair yoga class at a local retirement home. - 9/9/2014 3:33:06 PM

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