BOOST YOUR HEALTH IN 15 mins!
Quick fixes to boost your energy and feel better instantly
You don’t need to go all out and spend hours at the gym or completely overhaul your diet to get healthy. Sometimes a little food tweak or a 10-minute body stretch can go a long way to making you feel good. Try these expert tips...
STRETCHES TO HELP AN ACHY BACK
‘This little program is like medicine. These exercises are brilliant for improving your posture,’ says James Duigan, celebrity personal trainer and owner of Bodyism. Try them yourself:
Start with your feet together, hands by your sides and thumbs up. Step forward with your left leg, bending your knee to 90 degrees and let your back leg follow that movement. As you delve into your lunge, let your arms swing upwards to beside your ears. As you step back to the start position, let your arms return to neutral. Repeat 10 times on each leg.
BEGGING MAN POSE
Begin with your elbows bent at 90 degrees and squeezing gently at the side of your ribcage. Place your forearms forward with palms up and hands open. Inhale into your mid back, pressing your shoulder blades down. On the exhale, roll your forearms out, keeping your elbows tucked at your ribs. On the inhale, roll forearms forward, keeping your hands in front of your elbows. Feel the bottom tips of your shoulder blades squeezing toward your spine. Repeat 10 times.
EASY FOOD SWAPS
Simple ingredient swapping takes no time at all and will ramp up the nutritional profile of your meals.
SWAP: Sour cream for Greek yoghurt WHY? As well as being lower in fat and containing fewer kilojoules, natural yoghurt provides more protein and a probiotic boost, which helps your digestion.
SWAP: Sugar for cinnamon WHY? Cinnamon has anti-inflammatory and cholesterollowering properties, and won’t damage your teeth. Sprinkle it on your cereal or add a dash to your coffee for some spicy sweetness.
SWAP: Milk chocolate for dark WHY? Good quality dark chocolate (try 70 per cent cocoa) is rich in fibre, iron and magnesium and has moderate amounts of sugar compared to the milk variety. It’s also stronger tasting so you’re less likely to polish off a whole block.