22 Simple Ways to Get Healthier With Minimal Effort

17. Go for a Walk During Your Breaks

Finding time to exercise is a real problem for many people around the world, especially with work.

However, regular exercise is important for a healthy lifestyle. In fact, there is plenty of evidence that shows a lack of exercise is linked with poor mental and physical health.

That said, there are many ways to fit exercise into your day — even with a busy schedule. For instance, walking during your lunch break can greatly improve your health and well-being.

In one study, 56 people walked for thirty minutes three times a week during their lunch break. This improved their enthusiasm and relaxation at work, while also reducing nervousness.

SUMMARY:

Walking during your breaks is a great way to fit exercise into a busy schedule. Try walking with a few colleagues to help make it a habit.

18. Take the Stairs Instead of the Elevator

Taking the stairs is a simple way to add exercise to your daily routine.

It is also great for your long-term health. Research has shown that people who climb at least eight flights of stairs daily have a 33% lower risk of death than people who spend most of their time sitting (52).

What’s more, taking the stairs may actually be faster than taking an elevator.

One study discovered that, on average, taking the stairs was 23.5 seconds faster per flight of stairs. This includes the average waiting time for an elevator.

If you are constantly moving between levels in your office, taking the stairs could help improve your fitness and productivity.

SUMMARY:

Taking the stairs is a great way to fit exercise into your routine. Surprisingly, it may sometimes be faster than taking an elevator.

19. Try Using a Standing Desk

People are sitting for longer than ever before.

In fact, research shows that the average office worker spends 15 hours of their day sitting. In comparison, an agricultural worker sits for around 3 hours per day.

Unfortunately, research has shown that people who sit the most have a higher risk of heart disease, type 2 diabetes, cancer and death.

A standing desk could help you be on your feet for longer while still being productive.

Not to mention, research has even shown that people in the same job who use standing desks were 53% more productive over six months (57).

SUMMARY:

A standing desk could help you stay on your feet longer while working. Studies show that people who sit for longer have a higher risk of chronic diseases.

20. Unplug From Technology an Hour Before Bed

Quality sleep is absolutely essential for optimal health. However, roughly 50 to 70 million Americans suffer from poor sleep.

It seems that technology and other sources of artificial light are a big reason for poor sleep .

These devices emit blue light, a type of light wave that is common during the day. However, this means your devices may tricking your brain to think it is daytime .

Not to mention, research has shown that using artificial light before bed is linked with a higher risk of breast cancer, mood disorders and depression .

Avoiding technology an hour before bed may help improve your quality of sleep.

SUMMARY:

If you suffer from poor sleep, try avoiding technology an hour before bed. Devices like your phone and computer emit blue light, which can keep you up for longer.