10tiny stepsto ahealthy newyear
Wellbeing and fitness hints and tips that can help you stick to your healthy resolutions all year round – not just in January
Pop a snake plant (aka mother-inlaw’s tongue) on your bedside table.
“They look good, are pretty indestructible and provide a psychological boost,” said Suzy. “NASA research has shown they are highly effective at cleansing the air in your home of toxic chemicals.” “Cravings last about 15 minutes,” says Suzy.
“When you feel one taking hold, set the timer on your phone for 7.5 minutes and go for a walk. When the timer beeps, turn back and walk back home.” This has been shown to improve performance, increase motivation, and reduce distraction. Make a playlist of songs with 100 beats a minute, such as Sweet Home Alabama. Clinical nutritionist Beth Morris “Green vegetables such as broccoli, kale, spinach, cabbage and bok choy are packed full of nutrients to provide you with essential B vitamins, and vitamins D and K.
“They also provide minerals such as calcium and iron, fibre, carotenoids and antioxidants.” Memorise calendar dates, directions, phone numbers and instructions – it cuts your risk of developing dementia by 33 per cent.
It’s the oldest quick fitness fix in the book. Any activity is good activity.
Researchers from Canada’s McMaster University found that 20-second bursts of high-intensity stair climbing can make a difference to cardiorespiratory fitness. There are three benefits to this, explained Jules. She said: “Before eating, your body uses stored body fat for energy so you’ll burn fat. Secondly, being in daylight first thing in the morning will boost your mood, fire up your brain cells and help you sleep better.
“Finally, in winter, the cold air stimulates your fat cells, turning the less healthy white fat (the more flabby fat that stores toxins) into brown fat (which is the good fat we need for energy and keeping warm).” Nutritionist Fiona Hunter said: “A healthy snack should provide something other than just calories – so some protein, fibre, vitamins or minerals. Nuts of all varieties are a great choice, as is yoghurt, fruit or oatcakes.” The more TV you watch, the less physical activity you’re getting, increasing your odds of being overweight and getting type 2 diabetes. A study of about 9000 people found that those who watched more than two hours TV a day drank more sugary drinks and ate more high-calorie, processed snacks.
Limit TV to two hours a day – and exercise for 30 minutes. Struggle to drink enough water? Use a permanent marker and divide a clear water bottle into 200ml sections and drink one section every hour. You’ll reach the magic eight glasses by dinner time. If you exercise with a friend, you are more likely to exercise harder and for longer. Picking a partner who can beat you, according to a study in Psychology of Sport and Exercise, will spur you on to better your performance by up to 20 per cent.