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

  • What a great bunch of suggestions! I'm going to save these to re-read when I need a boost! Thanks! - 8/18/2014 4:07:11 PM
  • Best article that I have read yet. Something everyone can do. I will save it to read again. - 8/12/2014 4:00:35 PM
  • Loved these fun and easy suggestions. I plan on adding these to my fitness journal. Thank you. - 8/5/2014 2:18:55 PM
  • I'm going to print this and put it on the wall next to my desk! - 4/7/2014 9:17:19 AM
    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
    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
    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
    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

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