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10 One-Minute Health, Fitness and Mood Boosters

Written on September 9, 2011 at 11:46 am , by

Photo courtesy of SparkPeople

Photo courtesy of SparkPeople

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. But guess what? Quick and easy changes can also really improve your immediate health and wellness too!

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 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.  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.

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.

4. 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!

5. 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.

6. 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.

7. 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 friend’s profile page or write a few kind words in a card or an email, it can quickly boost your mood too.

8. 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…or just grab your waterless hand sanitizer.

9. Try aromatherapy. A number of different smells can have a positive effect on your mind and body. For example, peppermint can energize you through a workout and jasmine has been shown to reduce anxiety.

10. 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.

Continued: More Fast, Helpful Ideas…


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  • http://www.pinnacleexercisephysiology.com.au Stuart

    Great list. 10 quick easy ways to boost your health. I will definitely pass these on to my clients. I’ve got a list of 18 other ways to make your life healthier at my blog: http://www.pinnacleexercisephysiology.com.au/blog/