Committing to a healthy lifestyle is, for most people, a goal that is quite difficult to attain. Sure, they will put getting healthy and losing weight as two of their New Year’s resolutions, but only 1 in 10 of them will eventually make it through.
Finding time to squeeze in healthy habits in between home responsibilities and tasks in the office is one of the fundamental reasons why most folks fail in their health goals. But it doesn’t have to be that way.
With a 10-minute regimen that you can observe on a daily basis, you can easily ensure better health for the rest of your life.
1. Start Your Day with a Healthy Breakfast
Preparing a healthy breakfast will never take 10 minutes of your time. This is one of the easiest ways to get healthy, albeit one of the most often neglected. Many folks skip breakfast, thinking they don’t need it since they can still delay their hunger for lunch.
Unfortunately, this deprives them of the much needed energy and nutrients that the body and mind need to make it through the early parts of the day. You’ll feel a bit sluggish with your mental functioning somewhat clouded.
Any day should be started right. And there’s no better way to start the day than with a healthy breakfast. Make sure that you get a good combination of proteins, fats, and healthy carbs.
You’ll do a lot better with whole grains, dairy, fruits, vegetables, and lean proteins.
2. The 10-Minute HIIT
Exercising 10 minutes every day is a lot better than not exercising at all. And if you really want to make the most out of your exercise in such a short span of time, then you’d definitely want to take the HIIT or high intensity interval training exercises.
It’s a kind of regimen that combines relatively short rounds of highly intense exercise followed by equally short rest and recovery periods.
For example, you can run at a pace of about 8 KPH for the first 2 minutes just to warm up your muscles then run as fast as you possibly can, say 20 KPH, for the next 30 seconds. You will then slow down for about 30 seconds before you repeat the cycle. In 10 minutes, you will be able to complete 3 cycles or repetitions of this HIIT regimen.
The thing to remember is to push yourself as hard as you possibly can for about 30 to 60 seconds before resting for almost the same length of time.
You can also perform 40 seconds each of jumping jacks, squats, situps, burpees, planks, jumping lunges, tricep dips, back extensions, pushups, and jump squats. You will have to rest for 20 seconds in between exercises. This should give you a 10-minute HIIT regimen.
High intensity interval training exercises stimulate higher oxygen consumption after the exercise. What this means is that you will be burning more calories during the exercise and several hours after.
Health does not only relate to your body; it also relates to your state of mind. This is where meditation can be helpful. The thing about meditation is that it is very beneficial in helping you manage your stress levels by giving you the ability to be more mindful about how your body reacts to certain situations. Many call this mind-body practice as the epitome of mindfulness.
Science has shown that meditation can help improve some of the symptoms of irritable bowel syndrome while also reducing blood pressure. It is also known to help address insomnia, depression, and even anxiety.
If these conditions are addressed, then you’d be able to feel more productive in your daily activities whether it is in the office or in your home.
Meditation requires a quiet place that is free from any distraction. Sit and straighten your back. Allow your body to relax. There should be no muscle that is tense.
Start by breathing as deeply as you possibly can to help deliver oxygen to your muscles. Let your mind focus on something and stay on it.
You can check out these 5 meditation techniques to help you calm your mind.
Time should not be an issue when it comes to health. With these 10-minute regimens, you can now be sure of a much healthier you.