Think you haven't got time for a health kick? All it takes is a few minutes...
LIFT WEIGHTS FOR... 10 SECONDS
Try lifting and lowering weights for 10 seconds, rather than the usual couple of seconds to boost strenth. A US study found people who used a slow technique of resitance training showed 50% increase in strength compared to those lifting at the normal, faster speed. Slowing down the movements lifts momentum and creates more tension in the muscles.
EXERCISE FOR... 3X20-SECOND BURSTS
Sprint Interval Training (SIT) on the stairs can boost your heart health in a big way. Researchers form a Canadian university found that you don't need hours at the gym to get fit. In one study, they discovered that sprinting upstairs in short bursts, three times a week, in three 20-second bursts, with two-minute recovery periods improves cardiorespiratory fitness. So leave the lift and spend a little getting breathless on the stairs. Simple!
MASSAGE MUSCLES FOR... 10 MINUTES
Pummelling your muscles for this length of time after tough exercise does more than simply relieving tension and pain. Research form McMaster University, in Canada, looked inside a muscle as it was massaged and found that 10 minutes of kneading switches on sensors that reduce inflammation in muscle cells and helped build more mitochondrias, which help muscles repair and grow. Try using a foam roller on your achy bits.
CHEW GUM FOR... 10 MINUTES
Chewing sugar-free gum for 10 minutes helps remove 100 million bacteria form the mouth - making it as effective as flossing, according to researcheers form the University of Groningen, in the Netherlands. But chew it for longer and some of the bacteria is released back into the mouth - presumably because the gum becomes less sticky after prolonged exposure to saliva. So set a stopwatch, then stop chewing!
POWER NAP FOR... 20 MINUTES
That's the max time for a power nap. It can help lower stress levels and leave you feeling more aleert - you should drift off and brain activity should slow down. Don't nap for longer, though, as you want to avoid going into deep sleep, which can leave you feeling groggy.
STRECH FOR... 30 SECONDS
That's the ideal amount of time to hold a stretch to keep you flexible after moderate exercise, such as running. Anything less won't lengthen your muscle and tissues enough, but you don't gain much from doing more.
WALK FOR... 30 MINUTES PER DAY
Studies show that walking can cut diabetes risk by up to 60%, and three 30-minute walks a week could protect against demetia. This is because it causes areas of the brain associated with momory to increase in size shich slows down the ageing process.
READ A BOOK FOR... AT LEAST HALF AN HOUR
Reading this long every day could help extend your life. People who read for up to three and a half hours a week were 17% less likely to die than non-readers during a 12-year follow-up period. Those who read for longer cut their chances of dying early by 23%, according to research. Reading helps keep your mind active and reduces stress.
AND TWO TO AVOID...
TOSSING AND TURNING FOR... 20 MINUTES
Get out of bed if you've been unable to fall asleep, after this time, as lying there awake worrying leads you to associate your bed with being awake and frustrated. Sit quietly in a different room, then only return to bed when you feel you're about to nod off.
VIGOROUS EXERCISE FOR... 90 MINUTES
While exercise can boost the immune system, overdoing it can have the opposite effect. Research shows 90 minutes of high-intensity exercise elevates production of stress hormones and suppresses our disease-fighting white blodd cells, making us prone to infections. Keep exercise down to 45 minutes of moderate intensity.
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