11 Things You Can do That Take 20 Minutes or Less
That Will Help You Live Longer & Healthier
by www.SixWise.com
We're all trying to pack a million and one things into our
days, and you may feel like you'd like to do some good things
for your health (your body AND your mind), but you simply
don't have the time.
|
A few minutes of meditation is proven to help bring
you peace of mind.
|
Well, if you have 20 minutes or less, you have time to make
some major improvements to your stress level, your peace of
mind, your fitness and your happiness. The following things
may only take minutes out of your day, but they'll make a
big impact on your well-being.
1. Stretch
Stretching is so simple that you may overlook its immense
benefits. How does increased energy, a greater sense of well-being,
reduced muscle tension and increased flexibility sound? Just
15 to 20 minutes of stretching a day is all it takes to experience
these beneficial effects, according to stretching expert and
creator of the DVD
Stretching Toward a Healthier Life, Jacques Gauthier.
Want to know more? Check out The
"How To" of Stretching: Tips for Stretching Effectively
and Enjoyably.
2. Pray
A report by the U.S. Office of Technology Assessment (OTA)
that surveyed issues of the Journal of Family Practice over
a 10-year period found that 83 percent of studies on religiosity
(prayer, belief in a higher being, etc.) found a positive
effect on physical health.
Another study on 12 years of issues of two major psychiatric
journals found that 92 percent of the studies that measured
religiosity showed a benefit for mental health, according
to the American Cancer Society.
|
If you need a little help getting started with meditation,
try the Pure
Relaxation CD. It has deeply relaxing meditations
of various lengths and styles to help you get accustomed
to meditating.
|
3. Meditate
Meditation can increase your productivity and give you greater
clarity of mind, better concentration, and more energy, according
to Sixwise.com
columnist Mary Maddux.
She has compiled Simple
Meditations for Busy People, which you can use any time
during the day when you need a brief reprieve.
"While it's ideal to set aside 15-20 minutes to meditate,
you can do these meditations for briefer periods of time throughout
the day," Maddux says. "In fact those of us who
are moving at top speed might be able to ease into the "meditation
habit" simply by taking a few minutes here and there
to do these mediations and slow down. For best results, try
to work up to a 15-20 minute meditation period."
4. Exercise
Exercise can help prevent heart disease, stroke, diabetes
and cancer all while increasing your mood and lowering your
chances of depression.
Vigorous activity -- jogging, aerobics, dancing with your
sweetie -- for a minimum of 20 minutes at least three times
a week is enough to improve your health, according to a report
released by the former U.S. Health and Human Services Secretary
Tommy Thompson.
To get YOUR exercise routine started, see The
10 Keys to Start an Exercise Program -- and Finally Stick
to It!
5. Take a Walk
Not only is walking exercise (see above), but it's an excellent
way to clear your mind, get some fresh air and take a breather
from the "busyness" of your home or office. For
even greater benefits, try going for a walk on a nice patch
of grass ... barefoot!
6. Read for Pleasure
Reading fiction, spiritual, self-help and other literary
genres that you enjoy is an excellent way to calm your mind.
Frequent readers are also more likely to be successful! For
more on the benefits of reading, along with a list of the
top 25 novels of all time, check out Want
to Live Longer? Be Wealthier? And Happier? Here is the One
PROVEN Secret: Reading!
7. Say Your Mantra
A mantra is a word or a phrase that, when repeated, should
instill a sense of calm, peace and well-being to your body.
The words can be anything, as long as they have meaning to
you, such as "live in harmony."
Using a mantra has been found to benefit anxiety, stress
from traffic and work, insomnia, and unwanted thoughts, according
to a study published in the Journal of Advanced Nursing.
To get all the information you need to choose and use a mantra,
see The
Untapped Power and Benefit of Having a Mantra.
|
Escape from the worries of your day by immersing yourself
in a good book.
|
8. Listen to Music
A study published in the February 2005 edition of The Journal
of Advanced Nursing found that older adults with sleep problems
who listened to soft music at bedtime reported a 35 percent
improvement in their sleep. But that's not all. Studies have
found that music
relieves stress, is good for your heart and benefits your
mind.
In fact, a 2004 study in the journal Heart & Lung even
found that people who listened to music while they exercised
performed more than twice as well on a verbal fluency test
than people who listened to no music.
If you're looking for a soothing music experience, you'll
love the Sleep
Easy CD. It's loaded with music by a renowned meditation
music composer with 20 years experience, and will help you
find deep rest and sleep.
9. Plan Your Meals for the Week
It only takes a few minutes to jot down what you'll be feeding
your family for the next seven days. And you'll be amazed
at how making this simple list will keep you on track to eating
healthy. There's no need to succumb to carry-out because you
already know what's for dinner!
Be sure to plan your meals with simplicity in mind, taking
advantage of, say, leftover baked chicken, to make chicken
pot pie or chicken salad the next night.
10. Play a Board Game or do a Crossword Puzzle
Ok, some board games take longer than 20 minutes (we all
know that a game of Monopoly can easily take all night), but
not all of them. Plus, you can easily start a crossword or
sudoku
puzzle and put in only as much time as you can spare.
Just how good are board games for you? Check out The
Amazing Health Benefits of Board Games ... for Adults as Well
as Kids to find out!
11. Sing!
Singing is something we can all do every day, in the car,
in the shower, or just about anywhere. Why should you sing?
Singing
can enhance your well-being, reduce your feelings of pain
and even prolong your life. Several studies have also found
that singing enhances immunity and may promote better posture,
improved lung capacity and higher energy.
And, if you want even more simple tips to live a stress-free,
happy life, you'll enjoy the articles below.
Recommended Reading
It's
Time to Relax: 15 Quick Tips to Help You Shift Your Gears
to Relax Mode Quickly
10
Ways to Make Your Job More Enjoyable
Sources
American
Cancer Society: Spirituality and Prayer