“Luckily, major results can stem from small steps, even if they seem inconsequential,” says Paul Kriegler, registered dietitian with Life Time – The Healthy Way of Life Company. “These tiny decisions throughout your day add up to create a gradual shift towards change and transformation when it comes to your health.”
When you’re flying at rapid speed throughout your day and could use a small win, Kriegler suggests trying a few of these five-minute healthy commitments.
Five-minute food ideas.
- Whip up a sustainable energy boost. Think of food as fuel for your body.
- When you’re busy and on the run, don’t forget to pack healthy lunches and snacks to keep you nourished throughout the day.
- A protein and powdered greens shake is the perfect quick snack or lunch.
- Wash and cut up vegetables at the beginning of the week to pack for lunch.
- Make a three-ingredient salad. All you need is lettuce, a protein and another vege.
- Throw together stew or chili ingredients for a week of healthy dinners and lunches.
Fit in a five-minute workout.
Kriegler says a workout doesn’t have to (and shouldn’t!) disrupt your entire day. If you find yourself with five minutes to spare, get up and move.
- Work out your kinks with five minutes of stretching or foam rolling.
- See how many push ups you can do in five minutes.
- When you’re at work, run up and down the stairs.
- Fit in two sprints up and down your street before dinner.
- Do three to six yoga poses to target a particular body part or objective. Find a yoga video (or several to rotate) that focuses on relaxation or strength.
- Head out to your backyard for five minutes of jumping rope, playing tag with the kids or trying a YouTube exercise video that looks interesting.
Plan for the days/weeks ahead.
Achieving a goal always involves planning. Find five minutes in your day to make sure you have a healthy plan in place.
- Plan a healthy menu for dinner tonight or start your healthy shopping list for the week.
- Pack your gym bag for tomorrow’s workout.
Take time for yourself.
“When you’re constantly on the go, remembering to take time for yourself can be a challenge,” says Kriegler.
“Whether you have to get up five minutes early or stay up five minutes late, fit in some time to connect with yourself.” Try a five-minute meditation to relax your body.
- Walk outside for a few minutes of sun and fresh air.
- Pour yourself a big glass of water to take your supplements with in the morning.
- Call someone in your support network for encouragement. This could be a weight loss coach, running or workout buddy, friend or spouse.
Although these may seem like minor tips, these small wins can help you on your journey toward a healthier way of life.
Source: The Northern Advocate
