Get healthier in 10 minutes a day

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As a small business owner, it is very important to be on top of your health. Here are ten things which you can do to take one step towards a healthier you. And all it takes is just ten minutes out of your day. What do you do to keep your health on track while you are running a small business? Let us know by commenting below or send us a message here.

1. Do this as soon as you wake up!

When you wake up first thing in the morning drink a glass of water. This kick starts your rehydration after resting overnight.

2. Make a metabolism boosting drink

Try this healthy concoction!
  • Juice of 1 fresh lemon
  • 2 Tsps organics cider vinegar
  • 1 Tsp Manuka honey
  • Light sprinkle of cayenne pepper
  • Fill cup with boiling water and sip slowly

This combination of ingredients will assist with good digestion, boost our metabolism, strengthen our immune system and support good brain function which as a small business owner is critical because you are juggling so many different tasks everyday.

3. Enjoy breakfast

If you are on the run and don’t have time to make anything substantial then pre mix a smoothie the night before so that you can grab and go in the morning on your way out the door. My favourite combination is:

  • 300ml coconut water
  • 100ml unsweetened coconut milk
  • Handful of spinach leaves
  • ½ cup of frozen banana or berries
  • 1 scoop protein powder
  • ¼ avocado

This super nutritious smoothie is very filling and satisfying so that once your work day gets going, you won’t feel hungry and can get on with your busy day knowing that you have given your body a good balance of nutrients.

4. Drink 6 to 8 glasses of water daily

A great strategy is to stop what you are doing every hour and go to the kitchen to drink a glass of water. This has a twofold benefit of getting up from your desk regularly and keeping your body hydrated. When we don’t have enough water our brains get slow and ‘foggy’ which of course is not ideal when the daily demands require consistent focus.

5. Grab a skipping rope

This very portable way to keep healthy is incredibly beneficial. Skipping improves our cardiovascular system, strengthens our feet, improves bone density and the prevention of osteoporosis and balances hormonal levels. It’s a winner. Start with 20 skips or 5mins and build up to a goal of 500 skips a day. This could be broken up throughout the day or done in one hit. You only need a skipping rope, nothing else and can even take your shoes off and skip in whatever you are wearing.

6. Get some fresh air

Being stuck in a confined space all day is really tough both mentally and physically. So look for an opportunity every day to just get outside for even a brief 10mins. A great strategy can be to meet clients or business contacts in a local coffee shop so that you have to get up from your desk and out for a short time in the day.

7. Make yourself a priority

I am guilty as a small business owner of eating my lunch at my desk or skipping lunch all together and try very hard to actually stop. It’s good to have a short mental break and some fuelling so that you don’t suddenly feel ravenous at about 3pm and then reach for high fat, high sugar foods and or coffee which will then bring you crashing down again only an hour later.

My favourite lunch on the run is: A quick salad made from greens, cherry tomatoes, ½ avocado, tin of salmon with olive oil and salt and pepper Because I work from home I can make this very quickly. Or microwaved broccolini, ½ avocado, tin of salmon with olive oil and salt and pepper

8. Set limits in the day

For me, the work day never ends so it is so easy to keep working and not take a break with my family at night. I have started setting a cut off time of 6pm to finish up the main part of the day and then start preparing dinner so that we can be eating by 6.30pm. Even if I continue working after dinner this time out with family is really important. The family and friends relationships’ in our lives are essential for our wellbeing.

9. Reward yourself

What is your passion? What makes you happy? Look for a way to do something that makes your heart sing once a week (even if it is a piece of quality chocolate). Yes it’s so important to make the time to do whatever it is that keeps you feeling great. For me that is running.

10. Sleep routine

Sleep is the ultimate good health strategy and making sure that you get 7 to 8 hours every night makes the world of difference to mental clarity, physical health and a sense of wellbeing. We all know how challenging it is to drag ourselves through a day with minimal or no sleep, it’s horrendous. This is my routine:

  • Finish all work on computer; iPhone; iPad an hour before going to bed
  • Have a shower to refresh, use a body lotion or oil on your body for some feel good factor
  • Read about something not related to work
  • Establish a nightly time to get to bed, for me this is 9pm as much as possible

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