Bare Minimum Mondays
Move
Walk for 5-20 minutes after dinner once this week. Post-meal walks help regulate blood sugar and improve cardiovascular efficiency. (Note: warmer weather and longer days bring a temptation to overcorrect from the winter; don’t make a 5-mile run your benchmark for success. Walking is underrated).
Eat
Include leafy greens at one meal this week. Salads are great, cooked greens work too, frozen chopped spinach all but disappears in meatloafs and chilis. Leafy greens are loaded with vitamins, minerals, and other micronutrients.
Sleep
Take a nap once this week. If you have trouble falling asleep at night, limit this nap to no more than 30 minutes. This can be a great way to increase your total sleep for the week as well as to recharge during the day.
Manage
Set a timer for 5 minutes and breathe through your nose for that time. Aim for a 5-second inhale into your belly, and a 5-second exhale (all through your nose). This is called Resonance Frequency Breathing and helps sync the respiratory and cardiovascular systems. It has massive benefits for decreasing systemic stress.