67 minutes for your health
This Mandela Day, why not put the focus on your health? Here are some ideas to get you going! We’ve compiled a list of health activities that add up to exactly 67 minutes…
The power of micro habits
Many of us mistakenly assume that fitness and health demand hours of time. Juggling a full day of work and other responsibilities already feels too much, so we allow our health to take a backseat. Enter: small, sustainable habits. If you take the time to hone in on a few long-lasting health habits, getting (and staying) healthy won’t feel overwhelming.
67 minutes of health per day
Go screen-free
Time: 15 minutes
Hands up if you’re one of the few who’s NOT constantly glued to a TV screen, phone, or laptop. Most of us never put down the screens except to sleep. This means that your brain and eyes are constantly tuned into unhealthy blue light, and you’re likely overstimulated from the constant influx of news, emails, and noise. Set a deliberate goal each day to switch off. Start small – just 15 minutes at first – and work your way toward bigger chunks of time where you give your mind a break. This brief yet impactful pause from the digital world can help reduce eye strain, improve focus, and recharge your mental batteries.
Mindfulness moment
Time: 10 minutes
Maybe you’ve tried meditation or journalling before, but it never quite felt right. Yet, when you are forced to sit still and be quiet, all you have for company are your thoughts. And this is a good thing. Close your eyes and focus on one thought or idea. That’s it! That’s what meditation is about – simple focus. Mindful meditation takes it one step further: being completely present and aware, moment by moment. This awareness includes your thoughts and feelings, the way your body feels, and even the sensations from your environment. Mindfulness when meditating means paying attention in a particular way, on purpose, in the present moment. It involves accepting all your thoughts and feelings – without judging them. There is no “wrong” or “right” feeling. Take just 10 minutes each day, maybe before you start your work or before bedtime to just breathe, feel, and let go.
Clear the clutter
Time: 7 minutes
If you’re constantly frazzled, have you considered it might be your home or office environment? A cluttered space can feel overwhelming and add to your stress. No need to spend hours organising. Get into the habit (just seven minutes a day) of clearing out one cupboard, drawer, or space at a time. A clean and organised environment can do wonders for your mental equilibrium.
Movement break
Time: 10 minutes
You don’t need to lace up the sneakers and hit the gym. Simply switch on your favourite tune and dance like no one’s watching for 10 minutes! Swing your arms, create your own choreography, sing along – all that matters is physical movement. Intersperse these movement breaks into your day and you’ll be surprised at how much it can do for your physical health.
LOL (really)
Time: 8 minutes
Ready for some feel-good hormones? Pull up a funny video clip, read some jokes, or sneak in a few minutes of your favourite TV show. Studies show that even a few minutes of deep, authentic laughter can lower blood pressure, reduce stress, and prime your immune system for better resistance to illness.
Lose the shoes
Time: 10 minutes
Remember being a carefree child, running through the grass barefoot? There’s something wholesome and healthy about going barefoot regularly. It’s a way of physically grounding yourself while improving circulation and allowing your feet to relax and breathe. Feel each step, flex your feet, and let your toes sink into the soft grass. The mindfulness of noticing textures underfoot also helps soothe an overactive mind.
Posture check and affirmations
Time: 7 minutes
We often rush out the door, mind already focused on work, running errands, picking up kids from school. What if you grabbed a quick seven minutes to stand in front of the mirror, practising a few positive mirror affirmations? Try it – say three things you appreciate about yourself or that you’re grateful for. While you’re there, check your posture and do a few small stretches: roll your shoulders back, stretch tall, and ease the tension in your neck with slow, mindful movements. This simple daily ritual can boost your mood, reduce tension, and set a positive tone for the day ahead.
And there you go – simple and quick ways to bring 67 minutes of healthy habits into your life each day. If you really want to get official about it, you can pop these 67 minutes into your calendar as brief “appointments" with yourself.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.