WHEN it comes to ageing well, making big changes like overhauling your diet and quitting smoking might seem like the only way to achieve that.
But small tweaks that only take a matter of minutes each day can be very effective too.
GettyCalling a friend for a few minutes a day could be one of the keys to living longer[/caption]
Global fitness expert from the women’s fitness programme Curves told Sun Health that we tend to underestimate the effect of small, daily habits on our health as we’ve been conditioned to believe “that improving our well-being demands too much time and effort”.
Instead, we should all be embracing what the fitness expert called ‘micro habits’.
These are easy and quick actions that can contribute to a longer and healthier life if you make a point of sticking to them, she claimed.
Best of all, they’ll take just minutes out of your day.
From taking a power nap to calling a friend, Joanna shared 10 habits that you can do in under 10 minutes that can help you live longer.
1. Taking a power nap
There’s more to napping than just catching up on lost sleep.
According to Joanna, a short kip can actually help boost your memory.
And taking a nap doesn’t mean you need to set aside a whole hour of your afternoon.
She cited research published to the Oxford University Press in 2016 showing that the ideal nap duration is actually 10 minutes.
Researchers wrote: “Short, 10-minute naps taken in the afternoon have been shown to produce immediate benefits to performance without the side effect of sleep inertia.”
This is the groggy feeling you often get after succumbing to the urge of an afternoon snooze.
According to Joanna: “The problem is most people get too comfortable and are tempted to keep sleeping.
“Longer naps are not the best naps and can lead to sleep inertia.
“If you can master power napping for only 10 minutes, it has been shown to improve alertness, boost mood, and enhance cognitive performance.”
Joanna is not alone in her praise of a good nap.
According to Dan Beuttner – who made a name for himself studying centenarians across the world – many of the longest-living people make a habit of daytime napping.
Residents of Ikaria, one of the world’s five Blue Zones, where people regularly live to 100, often take a mid-afternoon break, which can lower stress hormones and rest the heart, according to Dan.
2. Do a quick bodyweight exercise circuit
Recent research has found that any activity – including napping, taking a brisk walk or cleaning – can be better for your heart health than prolonged sitting.
Swapping time sitting down for moderate exercise can help lower cholesterol and keep people at a healthy weight, the study authors said.
Joanna’s antidote for this was a quick round of exercises that use only your own body weight – no weights, bands or other equipment involved.
“In 10 minutes, you can do a short circuit of squats, lunges, push-ups, glute bridges, plank, and burpees to work multiple muscle groups at once and counteract the effects of prolonged sitting,” the fitness expert said.
“For example, a glute bridge can alleviate tension in your back from sitting, whilst working the glutes and entire back of legs.”
Sitting down for too long can make your muscles, tendons and ligaments stiff, resulting in reduced flexibility, posture problems and muscle imbalances, according to Joanna.
“Bodyweight exercises combat this by improving on your balance and co-ordination.
“Not to mention, the added benefit of burning calories and better weight management in the process.
“To target different muscle groups week by week, I would recommend following a fitness program for quick workouts online with a certified coach to guide your training.”
3. Have a digital detox
Chances are your phone and laptop are woven into the fabric of your daily life.
But being permanently connected to social media and emails can make life a little more stressful.
As Joanna said: “Whilst social media can serve as a positive platform to connect with family and friends, it can foster unrealistic comparisons between users and impact mental health.
“In fact, research shows that 40 per cent of people on social media report feeling anxious or depressed after using it.”
The fitness expert suggested allocating time for a digital detox – even if it’s just for 10 minutes – to allow for a mental reset.
“A brief break from your social media accounts can be restorative, promoting a healthier balance between the digital world and real-life experiences,” Joanna explained.
Recent research conducted by the Buck Institute for Aging on fruit flies – considered to have similar biological processes to humans – suggests that spending too long on your phone or laptop can impact your lifespan, as it can be disruptive to your circadian rhythm.
4. Prep healthy snacks
We all know how tempting it is to reach for crisps or biscuits when we’re feeling peckish.
But Joanna said limiting sugary or processed snacks is better, as too much sugar “can disrupt gut health by promoting the growth of harmful bacteria and inflammation in the digestive system”.
In fact, research has also suggested that eating ultra-processed food – which you’ll recognise if it contains five or more ingredients you don’t know – could increase the risk of developing cancer, as well as type 2 diabetes, stroke and dementia.
There is a way to make sure you snack well when the urge overcomes you, Joanna added.
She suggested meal prepping a few healthy snacks to have on hand when you have 10 minutes to spare.
“These don’t have to be elaborate meals, but rather simple, nutrient-rich snacks to better your diet,” the fitness expert said.
“Some examples of healthy snack prep could be apples with peanut butter, a vegetable smoothie, chia seed pudding, oats with eggs, or trail mix.”
5. Journal away your stress
According to Dan, stress is “one of the leading causes of chronic inflammation” and has links to dementia – which is why Blue Zoners, who make a point of shedding it, often live for so long.
Centenarians in the Blue Zones often choose to have a nap or pray, the longevity guru said.
Joanna’s suggestion for dealing with work stress, burnout, or anxiety, was to give journalling a try.
Taking a few minutes to write in your journal can provide “a space for self-reflection, allowing you to prioritise problems and pinpoint triggers to better manage life’s challenges”, she said.
“As well as this, investing a few minutes each day to jot down your feelings can help you recognise any negative or intrusive thoughts, and transform them into positive self-talk within the journal.”
You don’t need to write an essay or pour your heart out every time.
Simply making use of the ‘to-do list’ section in journals can be a helpful organisational tool to stay on top of what you want to achieve in the day, Joanna said.
“So, spending just 10 minutes a day on journalling can be excellent for stress-reduction,” she explained.
6. Call a friend
A recent study published to the journal BMC Medicine said loneliness or social isolation could put you at higher risk of premature death.
Not only that. According to Joanna, “social isolation has been linked to increased risk for heart disease, stroke, type 2 diabetes, depression, and anxiety“.
These chilling findings suggest that making a point to connect with friends and family on a regular basis could help you live longer.
Even a phone-call can do the trick.
“A short, 10-minute conversation can uplift spirits during a bad day and provide a sense of connection,” Joanna said.
“If you’re struggling to meet new people, take 10 minutes out of your day to research and sign up for local hang outs in your area. Stepping out of your comfort zone can be beneficial in aiding new connections and developing a fulfilling social life.”
7. Take a brisk walk
Even though we know how good exercise can be for us, not everyone fancies the idea of a bodyweight circuit.
“If long workouts feel intimidating or you simply don’t have the time, try to commit to 10 minutes of daily brisk walking,” Joanna suggested.
“Brisk walking can go a long way in improving your cardiovascular health, reducing your risk of heart disease and stroke over time.
“As well as this, walking helps to drop blood pressure, regulate blood sugar, and lower cholesterol.”
Whether you pop out for a lunch-break stroll, you’re running errands or having a ‘walk and talk’ meeting, a 10-minute walk is realistic and an achievable goal to set.
8. Stay hydrated
According to Joanna, “the easiest thing you can do for your health is drink a glass of water”.
One of the keys to healthy living is making sure you’re staying hydrated throughout the day – so when you have a few minutes to spare, go and fill a glass or bottle with water.
Your body will thank you for it, as “drinking enough water helps the kidneys flush out any excess waste materials to prevent kidney stones from forming.
“As well as this, a hydrated body ensures digestive regularity which eases discomfort caused in the bowel from constipation.”
Your skin will also see the benefits of staying hydrated, but it can also lubricate your joints joint lubrication help overall cellular function, the fitness expert went on.
“I’d recommend women to drink two litres of water per day, and 2.6 litres for men as they need more fluid each day,” she noted.
9. Meditate for your mood
Joanna told Sun Health: “Meditating for 10 minutes without distractions isn’t easy and takes practice.
“However, over time, you’ll find that mindful meditation becomes easier, leading you into a state of relaxation.”
You might find that dedicating a few minutes to it daily can help you stay focused and present for the rest of your day, Joanna said.
According to the fitness expert: “After 10 minutes of meditating, you’re likely to experience improved emotional well-being and enhanced mental clarity that lasts throughout the day.
“This awareness of the present moment reduces anxiety about the past and future, helping better regulate moods.”
The NHS has put together a seven-step guide for you to try meditation at home, or any other quiet space you can find.
Once you’ve found a peaceful spot, it suggests closing your eyes to start and breathing in, while saying “breathe in” in your head as you do. Then breathe out and say “breathe out”.
Aim to spend the 10 or so minutes focusing on your breath and the simple words in your head as much as possible.
You can also use a guided meditation app or find a YouTube video.
10. Stretch daily
Ever thought of beginning your day with a stretch or taking some time to do so in the middle of your work day?
“Stretching can help to increase your range of motion, keeping your body flexible and agile during your daily activities,” Joanna told Sun Health.
“Without it, your muscles gradually shorten and stiffen, which can cause pain and discomfort.
“As well as improving flexibility, regular stretching can improve musculoskeletal health to improve your posture over time.
“Also, it can aid blood circulation to promote better nutrient delivery to muscles and reduce recovery time after injury.”