In today’s fast-paced world, we tend to underestimate the power of small, daily habits which can make a big difference to our health. This is partly because we’ve been conditioned to believe that improving our wellbeing demands too much time and effort. However, it doesn’t have to be that way. Embracing micro habits involves adopting quick, easy actions that can contribute to a longer and healthier life. To learn more about these simple yet effective habits, we spoke to global fitness expert, Joanna Dase at Curves, who shares 10 things you can do in under 10 minutes to live longer.
1. Power nap to boost memory function.
Studies show that the ideal duration for a power nap is 10 minutes, as this can make a person feel refreshed and more awake afterwards. The problem is most people get too comfortable and are tempted to keep sleeping. Longer naps are not the best naps and can lead to sleep inertia- the feeling of grogginess when you wake up. If you can master power napping for only 10 minutes, it has been shown to improve alertness, boost mood, and enhance cognitive performance. Therefore, taking a short nap can be valuable for your productivity and allow a chance for your body to rest during the day.
2. Do a bodyweight circuit to improve strength.
Bodyweight exercises are a great option for a quick workout because they use your own body as resistance and don’t require any equipment, making them super convenient. In 10 minutes, you can do a short circuit of squats, lunges, push-ups, glute bridges, plank, and burpees to work multiple muscle groups at once and counteract the effects of prolonged sitting. For example, a glute bridge can alleviate tension in your back from sitting, whilst working the glutes and entire back of legs. When you sit down for too long, your muscles, tendons and ligaments can become stiff. Over time, this can result in reduced flexibility, posture problems and muscle imbalances.
Bodyweight exercises combat this by improving on your balance and co-ordination. Not to mention, the added benefit of burning calories and better weight management in the process. To target different muscle groups week by week, I would recommend following a fitness program for quick workouts online with a certified coach to guide your training.
3. Have a digital detox to reduce anxiety.
Allocating time for a digital detox, even if it’s just for 10 minutes, can allow for a mental reset. Whilst social media can serve as a positive platform to connect with family and friends, it can foster unrealistic comparisons between users and impact mental health. In fact, research shows that 40% of people on social media report feeling anxious or depressed after using it. Therefore, a brief break from your social media accounts can be restorative, promoting a healthier balance between the digital world and real-life experiences.
4. Healthy snack prep to improve gut health.
When you’re feeling peckish, it’s easy to reach for the first available sugary or processed snack food. However, excessive sugar intake can disrupt gut health by promoting the growth of harmful bacteria and inflammation in the digestive system. To avoid this, when you have 10 minutes to spare, meal prep a few healthy snacks to last you throughout the day. These don’t have to be elaborate meals, but rather simple, nutrient-rich snacks to better your diet. Some examples of healthy snack prep could be apples with peanut butter, a vegetable smoothie, chia seed pudding, oats with eggs, or trail mix. If you want more substantial meals in 10 minutes or less, check out more recipes here.
5. Journal to prevent chronic stress.
Whether you’re dealing with work stress, burnout, or anxiety, journaling can help in many ways. This practice provides a space for self-reflection, allowing you to prioritise problems and pinpoint triggers to better manage life’s challenges. As well as this, investing a few minutes each day to jot down your feelings can help you recognise any negative or intrusive thoughts, and transform them into positive self-talk within the journal. Journals often include to-do list sections, providing a helpful organisational tool that eases the mental burden of keeping the day’s order in mind. So, spending just 10 minutes a day on journaling can be excellent for stress-reduction.
6. Call a friend to help combat loneliness.
Social connections are essential for our mental and emotional wellbeing. In fact, social isolation has been linked to increased risk for heart disease, stroke, type 2 diabetes, depression, and anxiety. Therefore, chronic loneliness can be crippling and extremely harmful. A short, 10-minute conversation can uplift spirits during a bad day and provide a sense of connection. If you’re struggling to meet new people, take 10 minutes out of your day to research and sign up for local hang outs in your area. Stepping out of your comfort zone can be beneficial in aiding new connections and developing a fulfilling social life.
7. Brisk walking can increase cardiovascular health.
If long workouts feel intimidating or you simply don’t have the time, try to commit to 10 minutes of daily brisk walking. Brisk walking can go a long way in improving your cardiovascular health, reducing your risk of heart disease and stroke over time. As well as this, walking helps to drop blood pressure, regulate blood sugar, and lower cholesterol. The benefit of brisk walking is it’s an easy exercise option to fit into the middle of your day. Whether you’re running errands, having a ‘walk and talk’ work meeting or doing household chores, 10 minutes of daily exercise is realistic and an achievable goal to set.
8. Hydrate to prevent kidney stones and constipation.
If you have a spare 10 minutes, the easiest thing you can do for your health is drink a glass of water. Ensuring you stay hydrated throughout the day is one of the most important components of healthy living. Drinking enough water helps the kidneys flush out any excess waste materials to prevent kidney stones from forming. As well as this, a hydrated body ensures digestive regularity which eases discomfort caused in the bowel from constipation. Also, drinking plenty of water contributes to healthy skin, joint lubrication, and overall cellular function. I’d recommend women to drink 2 litres of water per day, and 2.6 litres for men as they need more fluid each day.
9. Meditate to regulate moods.
Meditating for 10 minutes without distractions isn’t easy and takes practice. However, over time, you’ll find that mindful meditation becomes easier, leading you into a state of relaxation. Daily meditation serves as a reminder to stay present and not get carried away by your thoughts. After 10 minutes of meditating, you’re likely to experience improved emotional well-being and enhanced mental clarity that lasts throughout the day. This awareness of the present moment reduces anxiety about the past and future, helping better regulate moods.
10. Daily stretches to ease muscle pain.
Stretching can help to increase your range of motion, keeping your body flexible and agile during your daily activities. Without it, your muscles gradually shorten and stiffen, which can cause pain and discomfort. It’s a simple yet effective practice that can be seamlessly integrated into your lifestyle as a well-deserved break at work, a morning ritual, or activities like yoga. As well as improving flexibility, regular stretching can improve musculoskeletal health to improve your posture over time. Also, it can aid blood circulation to promote better nutrient delivery to muscles and reduce recovery time after injury.
