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Minutes for Health

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TAKE ONE IMC Minute for YOUR Health

Take One Minutes build new healthy habits with small, do-able steps that improve success and help you move toward healthy lifestyle. More than giving just ideas of what to do for health, Take One Minutes actually build the habits – one minute at a time.

Take One Minutes are designed to use the tested behavior change model including using small tiny steps, positive reinforcement and making use of each of the described stages of change.

Click the tabs above to read and print out each minute. You’ll be surprised what a difference a minute can make!

Minute 1 &#150 Breath

  • Breathe in gently thru your nose.
  • Exhale thru your mouth, imagine stress and tightness gently blowing away.
  • Breathe in again… As you exhale, let your shoulders drop and your neck relax.
  • Breathe in again… Look around you and find one small point of beauty. Take it all in.
  • Exhale and let your chest and stomach relax.
  • Breathe in again… Take in the beauty and the peace. Exhale and feel yourself completely relaxing.
  • Repeat this cycle until you have moved down your entire body: arms, back, hips, and legs.

BREATH is the basis of most meditation and relaxation practices in cultures around the world.  Using it as part of our daily health practice has been shown to improve health and vitality, reduce blood pressure, and address many other health problems.

Minute 2 – Choose healthy eating . . . close your eyes

Imagine being at party with a buffet table. You are about to fill your plate. Walk down the line first, so you know what is there.

  • Breathe in slowly to the count of five.
  • Imagine which food will really nourish your body in this moment.
  • Choose food that satisfies the body while meeting its needs.
  • Trust your body’s intuition to know the type and quantity of food and allow yourself to take what you need.
  • Repeat this exercise every time you choose healthy eating. 
  • EATING healthy is your choice. 
  • We all know in our minds which foods are healthy for us. We also know which foods are not. This exercise helps you to practice eating healthy, in the moment, because you actually do have a choice.

Minute 3 – Exercise while you wait . . . right now!

  • Tighten your thigh muscles hard.
  • Hold for a count of five.
  • Relax and take a deep breath.
  • Tighten your thigh muscles and hold for a count of five again.
  • Repeat this exercise cycle for a total of five repetitions.

You can do this with your calves, shoulders, upper arms, neck, face, and don’t forget the muscle you sit on. Try this when you are sitting in traffic or waiting in line. If your muscles feel fine the next day, increase your repetitions. Most importantly, just move!

EXERCISE is more than just going to the gym or taking a walk.

Medical research tells us that routine daily activities, even fidgeting around the house, increase our metabolic rate and decrease our risk of medical problems.

Minute 4 – For a good nights sleep

  • Sleep & intimacy, only in the bedroom, not TVs & computers.
  • Don’t eat within hours of bed, but don’t go to bed hungry.
  • Relax before bed with a lavender foot bath, or cup of herbal tea.
  • Use a relaxation practice when you can’t sleep: progressive muscle relaxation, slow breathing, or visualization.
  • Try ear plugs, eye mask, more comfortable covers & pajamas.

Still not asleep after 20 minutes? Get up; do something relaxing or even boring; try again in half an hour; try a new spot; have a blanket and pillow ready.

SLEEP is very important for your health.

If you do not get 7 to 9 hours of quality sleep and wake feeling refreshed, you may be contributing to dis-ease & weight gain. Talk to the people you sleep with about your sleep needs and theirs.

Minute 5 – Eat the rainbow . . . every day!

  • RED – tomatoes, strawberries, cherries, cranberries, peppers
  • ORANGE – carrots, oranges, pumpkin, yams, apricots
  • YELLOW – lemons, pineapple, corn, onions, garlic, squash
  • GREEN – leafy greens, broccoli, peas, kiwis, olives
  • BLUE/PURPLE – Blueberries, beets, grapes, cabbage

Adding more fruits and vegetables to your diet helps lower your blood pressure and your cholesterol, and decreases your risk for cardiovascular disease and cancer. If you just try to eat one of each color everyday you’ll have eaten 5 servings. Visit your local Farmer’s Market for fresh, organic, seasonal offerings.

EATING the rainbow makes eating fruit & vegetables easy & fun.

There are many not listed above. What others can you think of? Create your own rainbow!

Thinking is like Doing!

Thinking about something works, in our brains, very much the same way doing something does. IMC Take One Minute exercises use this fact to actually improve your health as you think for one minute about a specific topic.

Minute 6 –  Take One Minute for Laughter

Think about laughing. It produces health monitoring endorphins. Think of the last time you laughed out loud at a joke, a situation, or a comment. Let yourself be back in that moment… LAUGH! If you can’t recall the specifics of what made you laugh, just recall the laughing. You are producing endorphins and getting healthier.

Minute 7 –  10,000 Steps to Health

Yes, health is a destination. It’s a path worthy of lifelong travel. Buy an inexpensive pedometer. All you really need is one that counts your steps. Clip it on to your waistband above your hip or to your shoe and go. Strive for 10,000 steps a day. You’ll be amazed at how many steps you already do in your daily routine. Thirty minutes of gardening equals 2,190 steps and 60 minutes of golfing equals 6,000 steps. There are about 1,892 steps in a mile. Step up to the 10,000 steps challenge. You’ll get fresh air, shed pounds, see the sights, and get healthy. What could be better?

Thinking is like Doing!

Thinking about something works, in our brains, very much the same way as doing something does. IMC Take One Minute exercises use this fact to actually improve your health as you think for one minute about a specific topic.

Minute 8 –  Prevention is the Best Medicine

WOMEN

  • PAP (every 2-3 yrs. after age 30)
  • Breast Exam/Mammogram (every 1-2 yrs. after age 40-50)
  • Bone Density Scan (after age 65 or sooner with risks)

MEN

  • Prostate health conversation with your doctor

EVERYONE

Yearly review for risk assessment:

  • Blood pressure, weight, waist measurement
  • Medicines, supplements, vitamins
  • New symptoms
  • New developments in family medical history
  • Need for any blood tests
  • Eye Exam (every 1-2 yrs)
  • Colonoscopy (every 5-10 yrs. after age 50)
  • Complete Metabolic & Lipid Panels
  • Dental Cleaning & Exam (every 6 months)
  • Immunization update

These recommendations are for people with little family history risk or lifestyle risk. Discuss other risk assessment with your physician.

Thinking is like Doing!

Thinking about something works, in our brains very much the same way doing something does. IMC Take One Minute exercises use this fact to actually improve your health as you think for one minute about a specific topic.

Minute 9 &#150 Get Support

Think of all the ways you find support: a quiet place in your home, a favorite book, a special place in nature, family times, a spiritual or religious practice. Pick one of your supports, just be with it for this minute. Think about the last time you let that support be part of your life. Think about how it felt, and let that feeling envelope you now.

Thinking is like Doing!

Thinking about something works, in our brains very much the same way doing something does. IMC Take One Minute exercises use this fact to actually improve your health as you think for one minute about a specific topic.

Minute 10 –  Just Stop and Take One Minute

The next time you are in a traffic jam, or a grocery store line, or on hold, or your computer has frozen, STOP! Don’t tense up and turn red. Instead, look out the nearest window and notice nature. What’s going on in the sky? Do the trees have leaves, are they swaying in the breeze? Can you see any birds? Take advantage of the pause in your busy life. It’s a gift!

Thinking is like Doing!

Thinking about something works, in our brains very much the same way doing something does. IMC Take One Minute exercises use this fact to actually improve your health as you think for one minute about a specific topic.

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