7 Ways to Get Healthier in One Minute
If you're reading this, you're probably overwhelmed with a million tasks on your list. Have no worries! I chose the best ways to improve your health in just a minute (from the weight loss list "25 Ways to Get Healthier in One Minute")! These recommendations have helped my personal training clients in Denver, and they’ll help you, too!
Personal training clients can take away quite a bit from this photo when considering the next steps in improving their health. / Photo: Taryn Elliott
DRINK A GLASS OF WATER
The Institute of Medicine suggests that as much as 75 percent of the population is dehydrated at any given time. Unfortunately, drinking inadequate fluids can make you feel hungry, put a strain on your kidneys, and can make it harder for your intestines to effectively and expeditiously digest food.
Denver Personal Trainer Wisdom: What is the proper amount of water we need? While the general recommendation of 8 cups per day may be an adequate guide and goal, ultimately, you must be mindful of your physical self to determine your genuine need. You'll never feel a burst of energy with enough water. On the other hand, you will feel tired or experience cramps when dehydrated. Check in with your body every hour and assess your needs before there is a deficiency.
STAND UP
Those long hours behind a desk are no friend to your waistline or health in general. However, it only takes a minute to combat the deleterious effect of this all-too-common habit. Researchers in Melbourne, Australia have discovered that alternating sitting and standing, as opposed to lengthy periods of just sitting, can reduce blood sugar highs and lows that can lead to hunger pangs, so if you’ve got a little time on your hands, stand up.
Denver Personal Trainer Wisdom: Is there enough research to support this claim? I'm not sure yet. One thing we know for certain: Your hip flexors tighten while seated and may tilt your hips in a compromising position. Translation: Give your back some relief and extend your body from its sitting, flexed position.
GIVE SOMEONE A HUG
If you’re into it, and they’re into it, go ahead and give someone you love a big bear hug! Not only can giving your sweetie a squeeze burn a few calories, it can also improve your overall health. In fact, researchers at the University of North Carolina and the University of Pittsburgh have discovered that hugging can reduce your heart rate and blood pressure.
Denver Personal Trainer Wisdom: Never mind the minuscule amount of calories burned hugging someone (a little weird). Doubtless, Giving hugs can lead to more positive interactions in your life, which may lead to less negativity and stress.
TAKE A DEEP BREATH
Got a minute? Go ahead and take a few deep breaths. Mindful breathing is an easy way to relax when you’re feeling stressed, and research suggests it can help improve surgical outcomes, keep your heart rate steady, and lower blood pressure.DO A ONE-MINUTE MEDITATION
All it takes is a minute to get a clearer mind and healthier body. Researchers at Johns Hopkins have found that meditation can relieve anxiety, physical pain, and even some symptoms of depression, so if you find yourself with a minute to spare, try channeling your inner om.
Denver Personal Trainer Wisdom: Breathing...meditation...mindfulness...know these terms- they're probably missing from your life. Whenever a personal training client exhibits a limited range of motion or tightness in a stretch, I ask them to take a deep breath. You might be surprised how this simple strategy will reduce tension in the body and increase the range of motion. Just imagine what a collection of deep breaths and focus can achieve during meditation!
SIP SOME TEA
Not a coffee drinker? Not a problem! Sipping a glass of green tea can help increase your energy level and may even help you slim down faster. Just make sure you're opting for an unsweetened version — many of the green teas you'll find at the supermarket are loaded with sugar and high fructose corn syrup.
Denver Personal Trainer Wisdom: How many hyperactive tea drinkers do you know? They always seem relaxed, especially as they sit, relax, and sip. Take note: You may need to slow down your life to improve your health. Don't forget that not all tea is the same. Read the box.
REST YOUR EYES
A mere 60 seconds definitely isn’t enough time for a nap, but it’s plenty of time to give those peepers a break. The American Optometric Association recommends taking regular breaks from staring at your computer screen to prevent eye strain, so if you’ve got a minute to spare, give yourself some shut-eye.
Denver Personal Trainer Wisdom: Most strain on any body part isn't good. The same principle applies to your eyes.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
