7 Things You Can Do In 10 Minutes To Instantly Improve Your Health

As working adults with a busy schedule, it’s difficult to stay on top of our health. Before we know it, we’re complaining about the things we should have done and didn’t do, and regretting all our decisions. Although the intentions to get healthy are there, it isn’t always easy to get them done. Today, Evolve Daily helps you make small changes that you can do in just a few minutes that would certainly bring about a big change in your life. Here are 7 Things You Can Do In 10 Minutes To Instantly Improve Your Health:

1) Stop eating sugar 

amir-training

ONE Superstar Amir Khan trains hard at the Evolve MMA Fighters Program.

One of the most common ingredients in snacks is sugar. Whether it’s in fruit, granola bars or carbonated drinks, consuming too much sugar is undoubtedly one of the worst things you could do to your body. By opting to snack on healthier options such as nuts or carrot sticks, you’ll avoid spiking your insulin. As you may or may not know, an insulin spike suggests to your body that it has been fed, stopping the body’s burning of stored fat. This means that your body will turn whatever you’ve eaten to fat. Yikes!

 

2) Start your day with a healthy breakfast  

Multiple-time Muay Thai World Champion Sam-A Gaiyanghadao is known for his fast kicks.

Multiple-time Muay Thai World Champion Sam-A Gaiyanghadao is known for his fast kicks.

Everyone knows the benefits of starting their day with a healthy, wholesome breakfast. But to actually reap the benefits, one should take a few minutes each morning to prepare his/her meal. If you don’t know how to cook, get on YouTube or Google a healthy breakfast recipe you’d like to make. With enough practice, you’re bound to get better!

 

3) Take a power nap  

A Muay Thai class could help you burn up to 1,000 calories in an hour!

A Muay Thai class could help you burn up to 1,000 calories in an hour!

In a study on German college students, naps as short as 6 minutes were found to significantly improve memory. And a 10-minute nap was discovered to be even more effective it was for improving alertness and vigor, as well as increasing cognitive performance. If you’re feeling weary from a day’s work/training, don’t hesitate to take a quick nap – it will certainly be better for you.

 

4) Get on your feet  

A proper warm up before a martial arts class is essential.

A proper warm up before a martial arts class is essential.

As working adults, we tend to spend a lot of time on our computers, hunched up in front of a screen for hours. What we don’t realize is how horrible this is. In fact, this is one of the worst things we could do for our health, no matter how much we exercise. If you can forsee a long night in front of your computer, break it up with walks as short as 5 minutes. No matter how short the break is, it’s enough to help prevent or reduce the adverse effects of sitting!

 

5) Stretch  

While you’re on your feet, why not take the time to include a few stretches? It’s a great way to loosen up those joints and muscles that might have been affected while you were sleeping in a bad position. It also helps set the tone for your day and clears your head to prepare for what’s ahead. In the video above, ONE Superstar Eddie Ng shows a few essential stretches that you could include in your routine.

 

6) Get inspired  

Sometimes, all we need is a little motivation to keep us going. When we’re having a bad day, it’s easy to decide to throw in the towel and give up – but where will that get you? Instead of raising your white flag, why not take a few minutes of your day and watch a video to get inspired? The Evolve MMA: I am a Warrior series features World Champions who have overcome adversity to fulfill their dreams and live the lives they deserve. In the video above, multiple-time Muay Thai World Champion Pornsanae Sitmonchai shares his story about escaping poverty to become one of the biggest Muay Thai stars in history.

 

7) Remember what you’re grateful for  

8 x BJJ World Champion and ONE Superstar Michelle Nicolini is the most decorated female BJJ practitioner in MMA today.

8 x BJJ World Champion and ONE Superstar Michelle Nicolini is the most decorated female BJJ practitioner in MMA today.

It’s normal to get bogged down by all the stress you’re experiencing at work. However, when it starts to affect your interpersonal relationships, in and out of the workplace, you’re in trouble. Showing gratitude towards those around you – no matter how little they’ve impacted your day could help you release unwanted stress. If you have a few minutes, take the time to list down all the things you’re grateful for. By doing so, you’ll think more positively, helping you decrease your level of stress.

 

As minute as these changes may seem, there’s no doubt that including them in your daily life would improve your health. By sparing just a few minutes of your time each day, you’re certainly closer than you were yesterday to living your best, healthiest life yet. So go on, make that change, we dare you!

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