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Enjoy a cup of green tea -

Drinking green tea at least three times a week has been linked with an approximately 25% lower risk of heart disease and stroke. You just need one minute of brewing for a nice warm cup of this healthy beverage.

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Make your carbs healthier -

When eating carbohydrate-rich food, like bread and pasta, drizzle it first with some olive oil or vinegar. The fat and acid can significantly lessen the glycemic impact of carbs. This will help keep your blood sugar and energy even.

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Stand up -

Sitting for prolonged periods promotes damage to our blood vessels, increasing the risk of heart disease and other related illnesses. To combat the effects, stand up once an hour to help reduce the damage.

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Floss smarter -

With practice, you can floss under a minute. The danger zones are the sides of the teeth where food and bacteria collect. So don't skip out on flossing!

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30-second mouthwash -

Sloshing mouthwash for at least 30 seconds is enough for your teeth to be exposed to the antibacterial properties of the rinse. Doing this in the evening before bed is the best. When we sleep, the mouth gets drier, which allows bacteria to do the most damage, so the mouthwash can help minimize this.

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Rinse your beans -

The liquid from canned beans and veggies are filled with starch and salt. A quick 10-second rinse will help remove about 40% of the sodium. Afterwards, you can add a ½ cup to any meal every day. Eating beans and veggies daily is the common dietary factor for people who live the longest and enjoy disease-free lives.

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Dim the lights -

When it gets dark outside, mirror the inside of your home by dimming the lights. This quick adjustment helps promote production of the hormone melatonin. It has a sedating effect and helps you fall asleep faster.

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Don’t forget the sunscreen -

Properly applying sunscreen to your face each morning takes less than a minute. Include the areas around the eyelids and nose.

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Protect forgotten skin -

Take a few more seconds each morning to apply SPF to the backs of your hands, neck, and ears. These are common spots for several kinds of skin cancer, so don’t forget them.

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Prep a healthy snack -

Take a quick minute in the morning, or the night before, to cut up at least one fruit or vegetable to snack on during the day. This is a way to help increase your intake of fiber, minerals, vitamins, and anti-inflammatory phytochemicals.

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Prep a healthy snack -

This will help improve your digestion, support healthy skin, and help keep blood sugar stable. Your mood and motivation can also improve by adding fresh fruits and veggies to your routine.

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Be kinder to yourself -

When you're about to be harsh and demeaning to yourself, pause for a moment and ask, "Would I say this to my best friends?" This will allow you to think about the compassion we often have for others, but don't always show for ourselves.

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Build stronger bones -

Running for at least one minute a day is associated with 4% better bone health, compared to running less than a minute. This is especially important because after menopause the rate of bone mineral density loss is approximately 1% a year.

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Build stronger bones -

The decline can substantially get reduced around four years by doing 60 seconds of daily jogging. The bone-building kicks in after six to 12 months of daily running.

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Get some extra plant-based protein for breakfast -

Eating some protein in the morning helps keep blood sugar and energy levels stable all morning. This means that your hunger and mood stay stable, too. So, add some extra plant-based protein, like hemp seeds, to your smoothie, yogurt, or oats.

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Adjust the temperature -

Lower the temperature a bit after dinner, and then a bit more at bedtime, aiming for 65°F (18°C). Cooler temperatures help you sleep deeper and have fewer sleep disturbances.

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Measure your fitness -

Sit down in a sturdy armless chair, back straight and feet on the floor. Then stand up. Then sit down. Repeat this up and down as fast as you can 10 times. Studies show that middle-aged people who took longer than 26 seconds to do this, or who could not finish, had increased risk of early death. If you can't do this, it’s time to move more.

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Pause mid-meal -

Before you start eating, take a moment to physically divide your food in half, almost creating a little ‘speed bump.’ When you hit the bump, it reminds you to pause and slow down in order to reassess your hunger and fullness level. This will help you stop before you’re too full.

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Drink water in the am -

The best thing to do right when you wake up is to drink a large glass of water. During sleep our bodies get dehydrated, so opting for water before your morning coffee turns on your brain, kidneys, and gut faster.

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Dry your hands -

Washing your hands for at least 20 seconds is important, but so is drying them properly. Take another 20 seconds to do so, as damp hands are more susceptible to germs.

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Go on a stair run -

Energetically climbing 60 steps in 20 second three times a day, three days a week for six weeks boosts cardio fitness by about 5%. This might seem small, but can help reduce developing cardiovascular disease.

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Use your body weight -

In need of a quick workout? Try doing one minute of body weight squats. This will increase blood flow, help strengthen your legs, and improve hip, ankle, and spine mobility.

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Use your body weight -

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 require more support as you stand up, place a chair in front of you with your hands on the back.

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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 back muscles and mitigate back pain.

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Try deep breathing -

Take two or three deep breaths and, while focusing on your breath, think of three things that are going well for you, or things that you’re looking forward to in the near future. Then write them down. This exercise can lower your heart rate, blood pressure, and improve your mood.

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Work on your 'attentional muscle' -

Find a clock with a second hand and focus all your attention on the hand moving around for one minute. This will help you build up your 'attentional muscle,' and benefit your physical and emotional health.

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Send a meaningful text -

Text a sincere compliment to someone you love. In just a few seconds, this random act of kindness can boost the mood of the compliment receiver, and yours, too. The habit of random acts of kindness can increase life satisfaction, so grab your phone and send a text now!

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Examine your breasts -

Spend one minute once a month on this task, and always during the first week of your period, when the hormonal effects on breast tissue have subsided. To examine, do the following: stand in front of a mirror with your hands on your hips. Raise your arms over your head while looking for changes. Then, gently squeeze your n i p p l e s to see any discharge or fluid coming from them. Run your fingers firmly over the breast tissue in a circular motion, starting with one breast and then the other. Finally, check your underarms as well.

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Strengthen your pelvic floor -

Do five kegel exercises for 10 seconds each when sitting down. To do them, squeeze (and release) the muscles you'd use to stop urine flow without engaging your upper abs, thighs, or butt muscles. Doing these regularly strengthens the pelvic floor and prevent problems like incontinence.

Sources: (Women's Health)

See also: How to counteract the dangerous effects of prolonged sitting

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