Transform your health in 10 minutes (or even less)

MANY of us feel daunted by the effort involved in getting fitter and healthier, but it doesn’t have to be a slog. Latest studies show it’s possible to achieve results in just a few minutes a day.

New research from the universities of Exeter and Leicester, involving women aged between 40 and 69, suggests that just one minute of jogging a day is enough to stimulate the growth of bone cells, which could help to reduce the risk of osteoporosis, as well as the likelihood of bone fractures in later life.

Here are more easy health wins – and none takes longer than 10 minutes... Slouched over a desk all day? Check out the British Chiropractic Association’s Straighten Up UK programme (chiropractic-uk.co.uk/straightenup-uk), a series of exercises lasting just three minutes, which improve strength and flexibility in the spine and reduce the risk of back pain.

BCA chiropractor Rishi Loatey says: “Just three minutes of daily exercise can help prevent back problems by improving posture, releasing tension build-up and strengthening core muscles.” Christie we don’t get enough of the so-called sunshine vitamin. A recent study shows that a deficiency contributes to conditions such as high blood pressure, poor insulin sensitivity, inflammation and other issues associated with heart disease.

Says Jamie: “It takes two seconds to swallow, but has a wealth of health benefits.”

Try Lifeplan’s Vitamin D 4000iu (£9.99 for 90 tablets, lifeplan.co.uk).

Numerous studies have shown that meditation has health and wellbeing benefits.

A new scientific review of 18 studies by Coventry University found it may even change the activity of our genes, reversing the damaging effects of chronic stress on the body.

Meditation teacher and Wanderlust ambassador Michael James Wong says: “Stop for just eight minutes and create an intentional ‘moment’ of stillness and silence to recharge.”

Find out more at justbreathelondon.com and wanderlust.com.