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American Dana Santas, a certified coach in psychophysical development, knows exactly which healthy actions to fill your day with. This expert has identified five beneficial five-minute habits that should become part of your life. Soon enough, you’ll notice their significant positive impact on your health and well-being.
If you feel like you have no free time at all, take a moment to analyze how you’re spending those precious minutes. For instance, count how many hours you spend on social media. Are they really worth it? So, if you truly want to, you can definitely find time for healthy habits.
Focus on Your Breathing
Want to reduce stress and improve your physical and mental health almost instantly? Just take a pause and spend five minutes taking long, deep breaths in and out through your nose.
According to Dana Santas, if you’re pressed for time, you can even breathe less. Researchers have recently proven that just 90 seconds of deep breathing triggers a physiological relaxation response that suppresses stress hormone production, lowers blood pressure, and reduces heart rate. Consistently working on improving your breathing can also enhance your posture and alleviate various types of pain.
Move Your Body
A sedentary lifestyle, especially prolonged sitting, harms not only physical but also mental health, increasing the risk of death and depression. Regular body movement, even for just five minutes, can drastically change the situation. A 2020 study showed that a few minutes of daily exercise can extend your lifespan.
The type of movements you choose depends on your personal fitness preferences. The key is to keep moving; the specific exercises don’t matter. For example, you might opt for a five-minute yoga session, a weightlifting warm-up, or a dance routine.
Call a Friend
Dedicate five minutes each day to connect with a good friend, whether through a call or a video chat. While video chats are convenient, nothing beats the warmth of face-to-face interaction, which provides support and alleviates feelings of loneliness and isolation. This has a positive effect on cognitive functions and reduces the risk of depression, heart attacks, strokes, and premature death.
If you can’t connect with a close friend right now, try chatting with strangers. For instance, strike up a conversation with the cashier at the grocery store. People usually enjoy sharing how their day is going. A smile and genuine conversation can significantly impact your health and the well-being of those you interact with. And if you’re lucky, you might just make a new friend, as CNN reports.
Prepare Healthy Meals
Don’t hesitate to spend a few minutes preparing healthy snacks. Don’t replace them with a bag of chips. If you don’t have the energy to stand by the stove, at least wash a couple of fresh fruits.
Nutritionists and fitness experts are increasingly emphasizing the importance of weekly meal prep. This means preparing a whole week’s worth of your favorite healthy dishes in one day. According to Dana Santas, while this sounds great in theory, not everyone finds this method feasible, especially considering the time commitment. However, spending five minutes washing and slicing fresh fruits doesn’t seem so daunting. Moreover, this short ritual might inspire you to engage in more extensive meal prep.
And as Dana Santas asserts, within just a few days, you’ll notice how this healthy habit improves your well-being.
Take Quick Walks
Previously, scientists claimed that 10,000 steps a day could reduce the risk of cardiovascular diseases, cancer, and premature death. However, new research has shown that walking any distance is beneficial. Even a five-minute stroll through a park or around your office building can enhance your health.
According to a recent study, a five-minute walk every 30 minutes quickly normalizes blood pressure and blood sugar levels.
So, if these easy habits become part of your life, you’ll enjoy a healthier, happier, and longer life.
