It’s popularly believed that what we’re supposed to do to keep ourselves healthy is time- consuming, but we’ve taken our time to put together for you simple ones that will just a minute or less but yield big results. And YES, they can be done right at home.

Drink water in the morning

Drinking a large glass of water when you wake up in the morning will help you stay super dehydrated from sleeping all night and perhaps getting up for the loo once or twice. It also turns on your brain, kidneys, and gut faster, making them sharper as you wake.

Swish for 30 seconds.

Sloshing mouthwash for at least 30 seconds allows enough time for all your teeth to be exposed to the antibacterial properties of the rinse.

Amp up your breakfast.

Eating protein in the morning helps keep blood sugar and energy levels stable all morning, which means your hunger and mood are more stable too.

Healthy up your carbs.

When enjoying a carbohydrate-rich food, like bread, pasta, or potatoes, drizzle it with some olive oil or vinegar first. The fat and acid can considerably lessen the carbs’ glycemic impact. In other words, this helps keep your blood sugar on an even keel, which can keep your energy even too.

Build stronger bones.

Running for at least one minute a day is associated with 4% better bone health.  This is important, especially because after menopause the rate of bone mineral density loss is approximately 1% a year. So doing 60 seconds of daily jogging essentially reverses about four years of this decline.

Use your body weight.

If you do not have time for a full workout, do one minute of body-weight squats. Squats strengthen your legs; improve hip, ankle, and spine mobility; and increase blood flow throughout your body. They also target your core. Make sure your heels are flat on the floor, your back is straight, and your hips are open so your knees are in line with your toes. If you’re a beginner, work up to 25 squats in a minute.

Go on a stair run.

According to a study, vigorously climbing 60 steps in 20 seconds three times a day, three days a week for six weeks boosts cardio fitness by about 5%. That might seem modest, but even a small increase in cardiorespiratory fitness improves overall health and reduces your chance of developing cardiovascular disease so that’s a big win!

Stand up!

It’s thought that when we sit for prolonged periods, toxins also sit, which promotes damage to our blood vessels, increasing our risk for heart disease and related diseases. To combat the effect, it’s recommended that you stand up once an hour to help reduce the damaging effect on blood vessels.

Soothe back pain.

Sit up straight in a chair, hands-on thighs and shoulders down. Pull your shoulders back, squeeze the blades together, and hold for five seconds. Repeat this three to four times daily to strengthen your back muscles and mitigate back pain.

Be nicer to yourself.

When you’re about to tell yourself something harsh or demeaning, pause for a moment and ask, Would I say this to my best friend? This simple question allows you the space to think about the compassion we often have for others, but don’t always show ourselves.

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