60 seconds to better health

Looking to make healthy changes, but short on time? In just 60 seconds each day, you can improve your body, mind and spirit, whether you’re looking to lose weight, lengthen your life, destress or improve your mood. Here’s how to do it.

Still eager to improve your health? Check out other hacks for a healthy life.

Like most of us, you probably spend a majority of your day sitting. Unfortunately, sitting for long periods of time has been linked to obesity, increased blood pressure, higher cholesterol and an increased risk of death from cancer and cardiovascular disease. Start by standing when you would normally sit for a few minutes at a time—at your desk or while talking on the phone or watching TV.

The beauty of stretching? It can be done anywhere, anytime—no equipment required! Even though stretching is as easy as it gets, it’s often a forgotten exercise. Stretching can increase blood flow to your muscles, improve flexibility and increase joint range and motion; when combined with meditative breathing, stretching can relax both your mind and body. Learn how to stretch your shoulders, lower back and forearms right at your work desk.

A strong core improves balance and stability, tones your abs, strengthens your back and makes physical activity easier. So, why not add a quick, simple core exercise to your day? You don’t need any equipment to perform a plank, and it can be done in less than a minute. Learn the technique for a proper plank and reap the benefits of a stronger core, like a good posture, a healthy back and a tighter tummy.

Stress is a natural response to a tough situation. But stress may be more harmful then we realize, leading to high blood pressure, increased risk of heart disease, suppressed immune system and even depression. If you’re feeling overwhelmed, a minute of deep breathing can decrease your heart rate and may lower or stabilize blood pressure. The best part? You only need one minute and a quiet place to take a deep breath and de-stress.

Studies show dark chocolate does more than satisfy your cravings for sweets. A small amount, about two squares, of dark chocolate has been linked to lower blood pressure and improved vascular function. Some research has even shown reduced risks of diabetes, strokes and heart attacks. Plus, anyone can find a minute in the day to enjoy a piece of flavonoid-rich dark chocolate.

Washing your hands—one of the best ways to prevent illness—is not just a post-bathroom ritual. Germs from your commute, doorknobs and computer keyboard can easily travel from your hands to your face and mouth. Washing with soap reduces your risk of contracting and spreading illness, so take a minute to give your hands a scrub.

Staring at a computer screen all day, every day can strain your eyes, leading to a condition called computer vision syndrome. CVS may cause eye strain, headache, blurred vision, dry eyes and neck pain. Follow the 20-20-20 rule to alleviate the effects of computer vision syndrome: take 20 seconds, every 20 minutes to look at something 20 feet away. By our calculations, that’s only 60 seconds each hour.