We’ve all made life-changing New Year pledges that simply overwhelm us.
But 10 minutes a day is all it takes for a habit overhaul that can quickly make an impact on our overall health and wellbeing, according to the experts.
Here are their tips to improving your life – the effortless way – so you stay on track with all your goals for 2024.
Stand up to take your phone calls
‘Sitting down causes muscle weakness and imbalances in our bodies that can lead to pain and discomfort,’ says personal trainer Aimee Pearce. ‘By standing more, we shift our position slightly and strengthen the muscles that are important for posture.’
Once you get used to taking your calls on your feet, think about other areas of your life where you might swap sitting for standing. Maybe you could stand on the bus or train, or get a standing work desk.
Don’t look at your phone until you’ve had your breakfast
‘Give yourself a phone-free buffer zone when you wake up in the morning,’ says counsellor Georgina Sturmer.
‘It might even just be for five minutes. It’s amazing how many of us begin our day on autopilot scrolling through news and social media, and the next thing we know we are bogged down in stories and tasks and anxiety.
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Let yourself consciously start each day afresh for at least five minutes without your phone.
It gives you a chance to check in with how you’re feeling, and to think intentionally about what you might need to do in order to stay calm and cope with the day ahead.’
Prioritise protein at breakfast
Most of us probably grab a carb-heavy slice of toast or bowl of cereal first thing but, says personal trainer Tejal Patel, if we aimed to eat protein instead — think eggs, Greek yoghurt or a protein smoothie — we’d all be better off.
‘A protein-rich breakfast helps control appetite, promotes muscle synthesis and can lead to better food choices throughout the day,’ she says.
Switch your moisturiser for a broad spectrum SPF 50 cream
Asked to name her single health-based recommendation that would make the most difference, pharmacist and former chair of the Royal Pharmaceutical Society, Thorrun Govind, says: ‘SPF.’
And with good reason. Despite education around the use of sun protection, skin cancers are still on the rise — and with climate change meaning hotter, sunnier weather more frequently in the UK, we all need to start being a bit more sun savvy.
Plus, if you’re looking for a miracle anti-ageing product, you can’t do better than broad spectrum SPF 50 cream. Up to 90 per cent of what we think of as signs of ageing skin is actually sun damage.
Take a good-quality multivitamin as an ‘insurance policy’
‘Ideally we’d get all the nutrients we need from our diet, but we don’t,’ says nutritional therapist Lucy Miller.
‘Micronutrients — important for millions of the chemical reactions that take place in our bodies — are seriously depleted, whether due to stress, changes in DNA, alcohol use or malabsorption or digestive issues. ‘A multivitamin – I recommend Cytoplan Wholefood Multi, Nutri Advanced Multi Essentials, and Terra Nova Living Multivitamin – should ensure the body receives all the vitamins and minerals it needs to work at its optimum.’
Never wear a black top
‘One way to instantly improve your appearance is to switch wearing black for colour,’ says personal stylist Lindsay Edwards.
‘So many of us fall back on black, yet it suits very few people. If worn on the top half, it casts dark shadows across the face. So, if we swap black for colour, it adds a fresh, youthful vibrancy to our appearance which gives us an instant glow – while wearing colour is also scientifically proven to improve our mood.’
Add one extra vegetable or fruit to your diet every day
‘We don’t eat enough fibre in the UK,’ says registered nutritional therapist, Anna Mapson. ‘Most people fall short of the target of 25-30g per day, so adding one extra vegetable portion – around 80g – to your dinner can help get your fibre intake up.
‘And increasing your fibre intake by just seven grams a day can have a huge impact on your health, reducing your risk of a stroke by nine per cent, of colon cancer by eight per cent and diabetes by six per cent.’
Make your daily habits count for more
Trying to get into a new habit from scratch can be really difficult, which is why workplace mental wellbeing expert Anji McGrandles recommends habit stacking — working out where the new thing you want to do could fit into what you already do on a daily basis.
‘For example if you want to drink more water and your morning routine is to make a coffee, drink 500ml of water while you are waiting for the kettle to boil,’ says Anji.
‘It takes less effort and mental energy, as you are linking it to an existing habit.’
Walk for at least 11 minutes a day
A recent study from Cambridge University showed that just 11 minutes of brisk walking a day would be enough to lower the risk of health threats including stroke, heart disease and a range of cancers.
Meanwhile, 30 minutes of walking per day can lead to stronger bones, improved balance, increased muscle strength and endurance, with a lower risk of injury and reduced body fat.
Tess Caven is the co-founder of the walking for charity app trundl that lets your daily walk raise money for good causes.
‘Our minds work best at around 3mph — the speed of a moderate to brisk walk,’ she says. ‘And if you’re walking in nature, this also lowers cortisol stress levels and improves feelings of connection and contentment.’
Sleep and wake like clockwork
Fancy a lie-in at the weekend? Sounds good – but for your overall health, random bedtimes and wake-ups just confuse your body, which likes to work on a 24-hour cycle.
‘Going to bed and waking up at the same time allows your body to complete the various processes that happen at night,’ says women’s health coach Beth Davies.
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‘And – if you can, as much as possible – align your sleep with when it’s dark and your wakefulness with daylight, as this will improve the quality of your rest and give you more energy across the day.’
Three books to help you out…
52 Weeks of Wellbeing: A No-Nonsense Guide To A Fulfilling Work Life, by Ryan Hopkins.
This book is packed with straightforward, practical tips.
The Real Secret: What To Do When The Universe Hasn’t Delivered, by Lucy McCarraher and Annabel Shaw.
These authors have researched the scientifically proven approaches that will help you sort out everything from your relationships to your finances.
Unf*** Your Habitat: You’re Better Than Your Mess, by Rachel Hoffman.
It’s true that having an ordered home is definitely the key to a happier life – but this is a practical guide to sorting out your house, for normal people who don’t live in a minimalist dreamland.
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