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Here are 30 ways to improve your health and well-being in just 60 seconds.
01 Take a Breathing Break
For 60 seconds every hour, stop what you're doing and focus on your breathing. Setting aside this time to simply be "in the moment" can ease anxiety by 44% and reduce symptoms of depression by 34%. Your memory, immune system, and personal relationships will thank you for giving them a boost, according to separate university studies.
02 Straighten Up
Posture—good posture—is important to our health in many ways. It keeps our bones and joints in correct alignment, so we use our muscles correctly. It lowers our chances of injury and reduces muscle strain. And it allows our muscles to operate efficiently. Unfortunately, most women spend nearly eight hours a day sitting—the biggest posture predator. So take a minute to learn the correct way to sit—and try to get up and move around often. Sitting basics: Use a chair with an armrest, if possible. Keep your feet on the floor or on a footrest. Your ankles should be in front of your knees, and your knees should be at or below hip level. If you catch yourself crossing your legs—stop! And when you get a chance to stand up, pull back your shoulders and lightly contract your stomach muscles. You want to have your feet about shoulder-width apart, bending slightly at the knees. Line up your earlobes to your shoulders.03 Do a Skin Check
Caught early, skin cancer—the most common form of cancer in the United States—is usually easily treated. However, melanoma (the deadliest form of skin cancer) is hard to stop once it spreads, according to the Skin Cancer Foundation. So take a moment each month to give yourself a good once-over. Be on the lookout for moles that are asymmetric, have uneven borders or are more than one shade, or are larger than a quarter inch in size—all should be checked by a doctor. The American Academy of Dermatology has helpful pictures at AAD.org. Once a year, have your doctor do a thorough skin exam, too.
04 Look Out the Window
When there's no time for a walk outdoors to clear your head, simply looking out the window can also do the trick (sorry, glancing at a nature picture won't cut it).
05 Blow a Bubble
Who knew a little stick of gum could do so much to improve our health? Turns out that chewing gum at one-, two-, and three-hour intervals after lunch significantly reduces food cravings. Popping a stick post-meal also helps prevent acid reflux. And when the going gets tough, chewing gum has been shown to lower stress and improve performance.
06 Strengthen Your Thighs
"Having weak thigh muscles is the number one predictor of frailty in old age," says Robert Butler, MD, president of the International Longevity Center-USA in New York City. Lower-body strength translates into good balance, flexibility, and endurance. The classic "phantom chair" move helps strengthen your quads. To do: Stand with your back against a wall. Slowly walk your feet out and slide your back down until you're in a seated position with your lower back touching the wall. Hold this position until your thighs scream! Do the phantom chair move daily, adding a few seconds each time.
07 Take Your Pulse
During a TV commercial break or between tasks at work, check your pulse for one minute to see if you have a racing heart. The sweet spot is between 60 and 80 beats per minute. Anything higher than 80 means you should make an appointment with your doctor.08 Lighten Your Load
Just for fun, put your purse on your bathroom scale. If it weighs more than 10% of your body weight, it's time to rethink what you need to tote around. Heavy purses throw off a woman's balance, interfering with her natural movement and forcing the spine to curve in toward the shoulder. So take a minute to get rid of all that purse clutter. Downsize your wallet. Make use of the coin changers at your grocery store or bank. Stash your makeup bag in your car or at work. And when you're out and about, try to switch arms frequently.
09 Drink Your Milk
Rich in nine essential nutrients, such as potassium, vitamin D, and phosphorous— which experts believe can help lower the risk of some cancers, type 2 diabetes, heart disease, and metabolic syndrome—milk contains the right mix of proteins and carbs to revive your muscles after your Curves workout. A glass of fat-free milk has just 80 calories. Or, opt for a Curves protein shake made with fat-free milk, 110 calories.10 Stop and Think
You've resisted temptation before, but today you're faced with a co-worker's birthday cake. To help say "no" to a food indulgence, scientists say the trick is to remember why you nixed a treat in the past. Here's how it worked on a study group: Volunteers were told to recall a time when they overcame a food temptation. One set was asked also to focus on why they did so. Afterward, given a hypothetical choice between cake and fruit salad, only 41% of those who remembered why chose the cake, compared with 70% who simply recalled past temptations. Study co-author Suresh Ramanathan, PhD, says recalling a reason helps strengthen resolve.
11 Give Someone a Hug
Or hold a friend's hand. Both actions release the feel-good hormone oxytocin, which can lower blood pressure and slow heart rate.
12 Breathe Right, Sleep Tight
Taking a few deep breaths before hitting the pillow may lead to a more peaceful night's rest. So, before you pull up the covers, focus on slowly inhaling through your nose and exhaling through your mouth for several breaths. This simple form of meditation helps tone down the adrenaline that's been keeping you awake and on the go. You should feel your body start to relax as more calming hormones take over, says Herbert Benson, MD, head of the Benson-Henry Institute for Mind-Body Medicine in Boston.
13 Floss Your Teeth
Flossing between teeth twice a day does more than rid your mouth of decay-causing bacteria. It also benefits your heart, as germs from the mouth can enter your bloodstream and contribute to heart blockages. Other studies link periodontitis with an increased risk for stroke and heart disease. And, people with chronic health problems, such as diabetes, often have periodontal disease, too.
14 Change Your Shoes
Wearing a different pair of shoes—of varying heel heights—every day lessens the demands placed on any one muscle group in our feet, not to mention our backs and legs. Alternate those high heels and ballet flats with shoes that have a 1-to 2-inch heel.15 Keep Your Eye Out
If you're not one for deep-breathing or visualization as a form of stress relief, you can still reap the anxiety-relieving benefits of mindfulness techniques. Simply slow down and try to notice something new in your familiar surroundings. Do this often enough and you also can help improve your memory.
16 Go Nuts
They're high in magnesium, which is good, since low magnesium has been linked to type 2 diabetes and heart disease. Also, studies show that women with low levels of magnesium have to work harder to perform basic tasks. Snack on a handful of almonds, Brazil nuts, peanuts, walnuts, or roasted pumpkin seeds to get 20% of your daily dose.17 Filter Your Friends
Seek out positive people and share a quick chat to lighten your mood. Others' optimism can help temper your hormonal stress response by 39%.
18 Put Your Liv Aid to Use
Once a month, take a minute to exam your breasts. The success rate for treating breast cancer is much higher the sooner it's caught. If you purchased a Liv Aid (left) at your club last fall, be sure to follow the instructions. Breastcancer.org also has a step-by-step guide to self-exams. Beyond feeling for lumps, you're looking for anything out of the ordinary. Remember, yearly breast exams by your doctor shouldn't be missed. (Liv Aids are available at participating Curves.)19 Stretch It Out
Every few hours, take a break and perform your Curves stretches. Not only will your body benefit, but stretching this often may help prevent headaches and reduce pain, according to a study at the University of Turin in Italy.
20 Heat Up
Capsaicin, the compound that puts the pep in red and green chile peppers, can crank up your metabolism and help you feel fuller faster. Several studies show eating 1 tablespoon of chopped chile peppers (30 mg of capsaicin) leads to a temporary 23% boost in metabolism. Researchers of another study found that when participants took 0.9 grams of red pepper, which was given in capsule form or naturally in tomato juice, before each meal, they reduced their total calorie intake by 10% or 16%, respectively, for two days afterward—yet they didn't feel hungry. Try adding some fresh chile peppers or a sprinkle of red-pepper flakes to your salads, pasta sauces, and other dishes.21 D Is for Do
Do remember to take your daily vitamin D supplement. Increasingly, medical experts are pushing for higher daily doses of this crucial nutrient: 1,000 International Units for most adults, and 2,000 IUs for people over age 50. Curves Biomultiple supplement contains 1,000 IUs. Vitamin D helps our bodies absorb more calcium, fights many forms of cancer, and protects the heart.
22 Water Frequently
Water is critical for many things, including our metabolism. Sadly, many women function in a state of near dehydration, which means you're most likely burning fewer calories each day. To make sure you're properly hydrated, sip a glass before each meal and snack. Other studies show adding ice increases the calorie burn.
23 Pretend You're on Board
When you need a midday pick-me-up, stand up and do your favorite Curves recovery board moves. Whether you like to step in place, do some shadowboxing, tap your toes, or do a fun dance move on the boards, the quick break will give you a jolt of energy. Even better, by adding in more movement throughout your day, you'll also help keep your metabolism running high, says James O. Hill, PhD, director of the Center for Human Nutrition at the University of Colorado Denver.24 Read the Fine Print
Going out for lunch? While you're scanning the menu board, be sure to notice the nutrition information that's included (most restaurant chains now post this info). According to a study published in the American Journal of Public Health, eaters at the fast-food chain Subway who read calorie counts purchased 52 fewer calories than customers who didn't see the numbers. Over the course of a year, this awareness could translate into a 5 1/2-pound weight loss.
25 Tea Time
Perhaps no other drink is as closely associated with calm and comfort as tea. And for good reason. Scientists at the University College London gave a group of volunteers a stressful task. The cortisol levels (the stress hormone) of those who were regular black-tea drinkers dropped 47% within an hour of completing the assignment, while other volunteers who drank fake tea experienced only a 27% drop. Thank black tea's naturally occurring chemicals, such as polyphenols and fl avonoids, for its calming effects.26 Talk to Yourself
The next time you hit the circuit, give yourself a pep talk and your Curves workout will go better. However, you must speak the words out loud—merely thinking good thoughts doesn't work, says James Hardy, PhD, who penned a study on the subject at the University of Wales at Bangor. Hardy suggests sticking to short, descriptive terms. For example, instead of saying "just one more time around the circuit," focus on the machine at hand and say "extend" or "flex" aloud, to help you focus on what you need your body to do.
27 Eat Away Wrinkles
Vitamin C is a known wrinkle reducer, and eating just two clementines—those portable, easy-to-peel mini oranges— provides 96% of your daily needs.28 Speed Walk
Whether you're down the hall at work, out doing an errand, or taking your daily walk, short, one-minute bouts of faster walking (up to five minutes) boost your calorie burn by 51%.
29 Clean Up
29 Clean Up Clutter is distressing. And the bigger the mess, the more anxious you'll feel. Studies show that even looking at a picture of a cluttered office can make viewers nervous. Once a day, take 60 seconds to tidy up a spot that's bothering you. You'll gain some peace of mind—and also get a mood lift from the physical act of cleaning.
30 Crave the Cranberry
After eating, sip some unsweetened cranberry juice. It prevents cavity-causing Streptococcus mutans (the bacteria behind most cavities) from sticking to your teeth. It also hampers plaque formation. And did we mention that it's rich in heart-healthy antioxidants—and contains an acidic ingredient that helps prevent bacteria from growing in your bladder?
Article from: The Curves Magazine--Diane
Summer 2009 Issue http://www.curves.com/diane-magazine/issues/
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