Fitness + Well-being

published : 2023-11-26

10 Healthy Habits to Boost Your Well-being in Less Than 10 Minutes Each

Discover the Key to a Balanced and Thriving Life

A photo of a person taking vitamins and supplements, with a bottle of vitamins in focus, taken with a Nikon D850.

In the midst of cold and flu season, U.S. death rates have been observed to surge by 8% to 12% compared to warmer months, according to the Environmental Protection Agency (EPA). With this heightened risk, taking care of our health is more crucial than ever.

Jamie Winn, a renowned pharmacist and medical director at Universal Drugstore in South Carolina, has shared 10 simple yet effective habits that can be incorporated into your daily routine in under 10 minutes.

1. Fill Nutritional Gaps: Taking vitamins and supplements daily helps bridge any nutritional deficiencies in your diet. Vitamin D supports bone health, while omega-3 fatty acids promote heart and brain health.

2. Stretch for Flexibility: Devote just 10 minutes each day to stretching exercises to improve joint mobility, alleviate muscle tension, and prevent injuries. This is particularly beneficial for those who spend long hours working at a desk.

3. Stay Hydrated: Sip water at regular intervals throughout the day to maintain proper hydration levels. Dehydration can cause fatigue, headaches, impaired cognitive function, and even skin issues.

A photo of a person performing stretching exercises at their desk, with a focus on their hands reaching towards the sky, taken with a Canon EOS 5D Mark IV.

4. Practice Mindfulness: Engage in 10 minutes of meditation or deep breathing exercises to reduce stress levels, calm the nervous system, and enhance lung function. This is especially valuable for individuals with respiratory conditions like asthma.

5. Move Your Body: A 10-minute walk or quick workout session can trigger the release of endorphins, improving mood and mental well-being. Taking this activity outdoors offers the added benefits of exposure to nature and sunlight, which can alleviate anxiety and depression symptoms.

6. Socialize and Connect: Spending just a few minutes each day socializing with loved ones or friends, whether in person or virtually, can significantly enhance mental health. Strong social ties are associated with lower rates of depression, anxiety, and better cognitive function.

7. Eat Mindfully: Dedicate 10 minutes to eating a meal with full attention. This practice improves digestion, aids in weight management, and helps avoid overeating. By preparing meals that include a variety of vegetables and salads, one can boost their intake of essential vitamins, minerals, and fiber.

8. Journal and Reflect: Spend 10 minutes journaling or writing lists to process emotions, reduce stress, and gain insight into thoughts and feelings. Expressing gratitude in writing for even a short duration can amplify positive emotions and reduce symptoms of depression.

A photo of a person sipping water from a glass bottle, with sunlight streaming through the window, taken with a Sony Alpha a7 III.

9. Prioritize Oral Hygiene: Brushing and flossing your teeth daily is essential for preventing dental issues and maintaining overall health. Good oral hygiene decreases the risk of systemic diseases.

10. Establish a Restful Sleep Routine: Going to bed earlier and engaging in relaxation techniques like stretching or meditation for 10 minutes before sleep can improve sleep quality and cognitive function. This is crucial for tackling the challenges of the day effectively.

By incorporating these 10 healthy habits into your daily life, you can promote overall well-being, increase energy levels, and enhance physical and mental health. Take charge of your life and embark on a journey toward a balanced and thriving existence.