The 10 minutes rule for better health

zainab quadri

May 12, 2015 3:12 PM

The 10-Minute Rule can positively impact your health with tasks that only take, yep, 10 minutes.

___3748003___https:______static.pulse.com.gh___webservice___escenic___binary___3748003___2015___5___12___16___imgres

A commitment to a healthy lifestyle can be accomplished in small and baby steps. Sometimes, the road to fitness, wellness, and overall happiness appears long and daunting. It is easy to become overwhelmed by the misconception that large investments of time and energy are required. Be amazed at the small, easy steps shared here. The 10-Minute Rule can positively impact your health with tasks that only take, yep, 10 minutes.

Soak up Sunshine

In only a few minutes, being outdoors can revive your mind and body. Sunshine quickly delivers needed vitamin D. For this short sun-soak, you don’t need sunscreen. Revitalize and nourish yourself! Added bonus: Go for a light jog.

Observe

Not being mindful is unhealthy for us and those with whom we share our time. If you find yourself with 10 minutes to spare in between tasks, while waiting in line, or being on hold, spend it well. Step off life’s sidelines and get in the game. Watch, interact, engage, make a positive move. Encourage someone. Better someone’s day. Better your own. A gesture or small deed takes little time but has a big impact.

Have a Dance Fest

Click on your most upbeat song list and try to resist breaking a sweat. Can’t happen! Go ahead and bust a move. Three songs and ten minutes later, you’ll be energized with a lingering bounce in your step.

Play Around with a Pet

Play chase, fetch, and other tricks. Dog and cat ownership is beneficial to human health, specifically for lowering blood pressure, heart rate, and stress levels. Snuggling and enjoying playful activities with these furry friends attributes to these perks. Donate 10 minutes of love and reap the rewards.

Prepare a Healthful Meal

You cannot run to the grocery store in 10 minutes, but you can pull together ingredients for a home-cooked meal. Choose fresh, non-processed foods from your fridge and pantry. Even if you go astray with a boxed or canned good, you probably still have a healthier meal (and cheaper) than take-out would provide.

Talk with a Child

You may be amazed by what you learn. You also may be impressed at the impact you can have on another human-being. Rediscover the world as a place of wonder.

Meet with a Trainer

Find yourself with lag time at the Center? Talk with a trainer. Get new ideas for your workout, learn how to use unfamiliar exercise equipment, set a few fitness goals. A trainer also can teach you take-away exercises. Put a spin on interval training and squeeze in 10-minute sessions throughout your day.

Improve Your Mood

A short burst of exercise can help the body combat stress by releasing feel-good hormones and decreasing cortisol production. Mood-boosting benefits can be felt at the onset of exercise, so even a mini round of jumping jacks, stair climbing, or dancing lightens disposition. Gratification in 10 minutes or less!

Chat with a Friend

Those with a strong social support network, with a variety of family and friends, enjoy improved mental and physical health. Extra points if you share a good laugh, which lowers stress and boosts immunity. A short phone or text conversation helps you stay connected and encourages smiles.

Snack on Healthful Foods

Take time to refuel on smart snacks rather than wait for cravings and hunger to hit. Keep energy levels steady by munching on foods high in fiber and protein. This investment at regular intervals throughout your day saves you from attacking empty-calorie foods.

Enjoy a Walk

A brisk walk complements any fitness routine. It increases bone, muscle, and cardio strength.

Strike a Pose

It doesn’t need to be official yoga. Simply stretch and feel the tension melt.

Breathe

Inhale and exhale deeply. Spend 10 minutes just being, existing.

Give yourself 10. Live by it!

zainab quadri