For a healthier life we often think that we need to make a major overhaul but in fact it is far more simple than that and we have some quick and simple five minute health wins for you!
The relentless pace of life in 2017 coupled with the constant pressures of work and home life mean we all too often spend little time thinking about our health and wellbeing. However, some small changes can make a big difference in the long-term because looking after ourselves today means we will be able to function more efficiently at work and at home and we will be less likely to succumb to illness.
The NHS recommends around 150 minutes of moderate exercise a week plus time on strength exercises. Many say they cannot spare the time, however, studies show that shorter bursts of high intensity or sprint exercises have greater health benefits so the excuse of little time does not wash!
Top Tip! Remember, any exercise is better than no exercise! Try this, set your watch or mobile device for a five minute workout. Sprint as fast as you can (on the spot if necessary) for 20 seconds, jog for a further 20 seconds and then walk for 20 seconds and all you need to do is repeat this five times.
The saying is that ‘failing to prepare is preparing to fail’ – when surrounded by unhealthy choices at every turn it is no surprise that our willpower can let us down when we are stressed, tired or hungry.
Top Tip! Take five minutes each day to plan your meals and buy healthy snacks for when you are on the go!
Thinking about our physical health is one thing but sometimes we neglect our mental health. Our brain needs downtime, stop for at least five minutes each day and focus on your breathing.
Top Tip! Set a timer and sit in a quiet place, this could even be in your car before work or before visiting a local supermarket. Focus on taking deep breaths in through the nose and out through the mouth.
Phone A Friend
It is well known that a good network of friends and successful relationships help maintain a healthy state of mind. Despite, this 1 in 4 of us still suffer from a form of mental health struggle in our life.
Top Tip! Take five minutes out of your busy day to chat with a friend or work colleague about what is on your mind – by doing so you are strengthening your relationship as well as keeping your mind refreshed.
There are times when even the most optimistic amongst us feel as though the world is waging war on us – at work deadlines are dragging us down and at home we feel like we are being left listless. It is not just a cliché – looking on the bright side of life can make things feel better and breed success.
Top Tip! Rather than feeling down in the dumps, use five minutes of your time to list all of the things that you can feel grateful for regardless of their size. Lift your mood and make this a regular habit!
By Jacob White