Who among us doesn’t dream of living a healthy life, but taking the first step towards it is what’s hard for most people. This is because we often associate healthy living with transformational changes that require us to completely overhaul our lives. However, it isn’t necessarily the case. You can start making small changes in your daily lifestyle and reap healthy benefits. Whether it’s stretching in the mornings or taking out a minute to floss your teeth, these small healthy habits that take less than a minute can create a ripple effect in our approach to living healthier. So, drop the all-or-nothing approach and join us as we discuss everyday healthy habits that take up less than a minute. These habits have proven benefits for your well-being and are super easy to incorporate into your daily life.
1- Hydrate, Hydrate, Hydrate!
Most of us already know how important adequate hydration is, yet most of us don’t do it enough. From your heart to your kidneys, to your digestion, and your brain, nearly all bodily functions are impacted by dehydration. A drop in your body’s water content can make you feel irritable, lethargic, and dizzy. Water helps boost your metabolism and flush out toxins from your system. Most adults need about 2.5 litres or about 8 glasses of water per day. The simple way to do it is to keep a bottle handy and make a conscious effort to remember to drink water even when you don’t feel thirsty.
2- Floss Like a Boss
Good dental hygiene is more than just preventing cavities and keeping your breath fresh. In addition to removing food particles that your brush cannot get to, flossing prevents dangerous oral bacteria from getting into your bloodstream and possibly causing damage and inflammation. Gum disease has been linked to an increased risk of heart attack and stroke, pancreatic cancer, erectile dysfunction, and Alzheimer’s disease. So next time when you are brushing, remember to take out a minute to do a bit of flossing as well for better oral health.
3- Give It (Your Eyes) a Rest
For most people, the majority of their days are spent staring at one screen or another, where a mix of glare, slouchy posture, and bad lighting can cause eye strain and headaches. Thus, it is very important to give our eyes a break every once in a while. You can try shutting your eyes for a few seconds, then rubbing your palms and putting them on your eyes. The exercise gives your eyes a break, and warm palms can help relax your eye muscles. Additionally, many experts recommend the 20-20-20 rule for relaxing your eyes. All you have to do is get your eyes away from the screen, look at something 20 feet away for 20 seconds, after every 20 minutes.
4- Hands Up for Hygiene!
It sounds obvious, still, poor hygiene is one of the most common ways infections and illnesses sneak into our homes. Everything we touch, from our phones to the door handle and the table we work on, contains germs and bacteria. And when we touch our faces or eat without washing our hands properly, we risk inviting these germs into our systems. Thus, it is essential to practice hand hygiene. Remember to wash your hands with handwash liquid or soap for at least 20 seconds to minimize the risk of germs. This simple habit can go a long way in safeguarding you and your family from seasonal infections and other diseases.
5- Be Safe with SPF
From food & energy to warmth, we rely on the sun for some of the most fundamental aspects of life. But the sun is also the source of harmful UV rays, which can cause severe health issues like skin cancer. Therefore, when you go out, always remember to apply a broad-spectrum sunscreen on parts that are exposed, like arms, neck, face, etc. This is equally true for cloudy days when you don’t see the sun; about 80 % of UV rays can penetrate through the clouds. This simple habit that requires less than a minute can protect your skin against issues like premature ageing, dark spots, and sunburns.
6- Stretch It Out
One of the mainstays of the modern lifestyle is spending long hours sitting in a chair, which our bodies are not designed for. It can build up tension in joints like the hips, neck, and back, leading to stiffness and discomfort. Taking out a minute to stretch our bodies after being seated in one place for a long time can help prevent several issues, like joint pain, and even prevent injuries. While sitting, gently rotate your spine from side to side, bend forward to stretch your hamstrings, or roll your shoulders back a few times. Also, stretch your neck and move it around sideways and in a circular motion. This quick, concentrated extension instantly increases blood flow, reduces joint pressure, increases flexibility, and signals your neurological system to relax.
7- Breathe In, Stress Out
When talking about a healthy lifestyle, we often focus on our bodies, forgetting how important it is to keep our minds healthy and relaxed. When we feel stressed or anxious, shortness of breath is often one of the first responses our bodies exhibit, because stress can trigger the body’s fight-or-flight mechanism.
Taking a minute to concentrate on your breathing can be beneficial to both your mind and body. Simple breathing techniques and mindfulness can help you focus better, lower stress, and control your heart rate. The famous 4-7-8 breathing technique is known to calm down your nervous system and help you deal with anxiety. It involves inhaling for four seconds through the nose, holding it for seven seconds, and then slowly exhaling while counting to eight. In addition, you can try box breathing, which involves inhaling, holding, exhaling, and pausing for equal counts to calm the nervous system. On the other hand, diaphragmatic breathing enhances the flow of oxygen and fortifies your core.
Final Thoughts
The secret to living a long, healthy life isn’t in some ‘magic pill’ or drastic changes that you can’t keep up with. Instead, it lies in the small changes and healthy habits that you follow consistently. Above, we have discussed seven simple yet effective healthy habits that require no more than a minute. But the cumulative effect of these habits, when followed with discipline and consistency, can bring about a healthy and positive change in your life. The beauty of it is that you don’t require expensive equipment, complex routines, or put in long hours. You can start small from today and gradually build on it.
FAQs
1-Can such short habits really make a difference?
Yes! Tiny habits build consistency and create lasting change. Over time, these small actions improve your health significantly.
2-How many of these habits should I do daily?
Start with 1–2 that feel easy. You don’t need to do it all at once; consistency matters more than quantity.
3-Do I need any tools or apps for these habits?
No, most habits need nothing extra, just your time and attention. A notebook or phone can help with gratitude journaling.
4-Is one minute enough for stretching or breathing?
Absolutely. Even 60 seconds of mindful movement or deep breathing can reduce stress and boost energy.
5-Can I do these habits with a busy schedule?
Yes, these are designed for busy lives. They fit into small gaps, while brushing teeth, waiting for coffee, or before bed.
(The article is written by Ehsan Siddiqui, Team Lead, Clinical Health & Content and reviewed by Monalisa Deka, Senior Health Content Editor)
Recommended Reads
No Gym? No Problem! Try These 6 Easy Pilates Exercises to Burn Belly Fat
7 Fish Oil Benefits For Heart Health