CHENNAI, FEB 23
Just one minute of exercise a week can benefit people over the age of 65, research reveals. And spending the same amount of time doing memory tricks can help boost brain health. Stuart Roberts, author of Get Strong, Get Fit, Get Happy: A Life Manual for 40+, reveals the best one-minute hacks to a healthy life.
HIIT hills
Short, high-intensity (HIIT) workouts have the same benefits as working out for hours. Roberts explains: “People associate HIIT with younger people and think it’s too strenuous. But if you are walking the dog and see a hill, walk up it as quickly as you can for a minute. Rest for a few minutes and, if possible, repeat.”
Watch where you park
We all like to park right next to where we need to be. But Roberts says: “Park 100 yards away from where you go shopping, and then when you walk back it gives you a little bit of exercise and you’ll be carrying a little bit of weight, too.”
Take the stairs
Try to avoid the temptation of the lift. Roberts says: “It can take a minute to walk up two flights of stairs. It doesn’t have to be fast as long as you are making the effort.”
Think young
Even if you are getting older it doesn’t mean you can’t make the most of quality time with your kids or grandchildren. Roberts says: “Playing with grandkids or kicking a ball around can get you moving.”
Start to stretch
Most people assume you have to be flexible to do yoga. But Roberts says: “Holding a yoga pose for 45 seconds or a minute can be very beneficial. It helps muscular strength and joint health. You don’t need equipment and can do it anywhere. Learn poses with an app or go to a class to start off.”
Meditation
Taking time to think helps to keep a stress-free mind. Roberts explains: “Meditation can be as simple as zoning out in the coffee shop. We’re told not to daydream but it’s a form of meditation and can help calm you down for a minute or so.”
Breathe like a baby
Deep breathing for a minute can help your mental and physical health. Roberts says: “When you deep breathe, your diaphragm pushes down into your abdominal cavity. It’s the most natural way of breathing and can relieve stress.”
Balancing act
As we get older we lose physical skills like balancing. Roberts says: “Stand on one leg for a minute when you are doing the washing up. Balancing can help mental ability, coordination and agility.”
Brush up on languages
Using a minute to learn a word in another language could really help with cognitive ability. “It’s all about challenging yourself,” says Roberts. It’s crucial not to overlook the puzzle pages. Roberts says: “Doing puzzles, crosswords or Sudoku really gets the grey matter going.”
Switch hands
Switching which hand you use can engage different parts of the brain and new muscles. “Do some-thing different, like brushing your teeth with the opposite hand,” he suggests.
Go super slow
A minute of slow weights can have dramatic effects. Roberts says: “Lift very light weights really slowly — 10 seconds up and 10 seconds down. People who used this technique for five exercises saw a 22 per cent increase in muscular strength over six to eight weeks. But do it only once a week.”
Press snooze
Your body needs a decent amount of sleep: “Napping in the early afternoon can have real benefits — 30 minutes, three times a week gives you a 37 per cent lower chance of dying from heart-related disease.”
Turn on the tap
Getting up to pour yourself a glass of water keeps you moving and hydrated. Roberts says: “We need to drink one to two litres a day.”
Skin care
Get to know the ancient art of skin brushing. Roberts says: “It has lots of benefits for circulation and skin health. Do it for a minute before a bath and use long, slow strokes, starting at the extremities and finishing towards the chest.”
Reignite an old passion
You don’t have to practise for hours to reap the benefits. Roberts says: “It’s important to have a passion, especially if it’s active. If you love golf then why not practise your swing for a few minutes?”
Wash your mouth out
The art of oil pulling helps cardiovascular and oral health. “Put a teaspoon of coconut oil in your mouth and slush it around. It pulls out lots of bacteria and toxins. Rinse your mouth with salt water and brush your teeth. It helps with oral hygiene, gum and cardiovascular disease.”
