Many people believe that improving their health and wellness requires a significant time commitment. However, research shows that dedicating just two hours each week can significantly boost overall well-being.

Whether you’re looking to improve your physical fitness, lower stress levels, or enhance your cognitive performance, here are some simple ways to prioritize your health and wellness in just two hours per week.

Exercise for 30 Minutes, Three Times per Week

Physical activity is essential for maintaining good health, but it doesn’t need to be time-consuming.

According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week. To make this goal more manageable, try breaking it down into three 30-minute sessions. You could go for a brisk walk around your neighborhood, ride a bike, take a fitness class, or do a workout video in the comfort of your own home.

Meditate or Practice Mindfulness for 20 Minutes Per Day

The benefits of meditation and mindfulness are well-documented and can include lower stress levels, better sleep, and improved emotional regulation. To reap these benefits, try dedicating just 20 minutes per day to meditation or mindfulness practice.

This could involve sitting quietly and focusing on your breath, repeating a mantra, or engaging in a guided meditation through an app or online video.

Connect with a Loved One or Friend for 30 Minutes Per Week

Human connection is a vital part of overall health and wellness, and it doesn’t require a big time commitment. Set aside just 30 minutes each week to catch up with a loved one or friend.

This could involve a phone call, video chat, or meeting up in person for a coffee or walk.

Try a New Hobby or Activity for One Hour Per Week

The benefits of trying new things are numerous, including improved cognitive function, increased creativity, and reduced stress levels. Carve out just one hour each week to try something new.

This could involve taking a cooking class, trying a new sport, or learning a new language or instrument.

Spend 30 Minutes Per Week Outdoors

Spending time in nature has been shown to improve mental health, boost mood, and reduce stress levels.

Aim to spend 30 minutes per week outdoors, whether that involves going for a walk in a park, hiking a nearby trail, or simply sitting on a bench and enjoying the scenery.

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Journal or Reflect for 20 Minutes Per Day

Reflection and introspection can be powerful tools for improving mental and emotional health. Dedicate just 20 minutes per day to journaling or reflecting.

This could involve writing down your thoughts or feelings, setting intentions for the day or week, or simply sitting quietly and contemplating your experiences.

Prepare a Healthy Meal Once Per Week

Healthy eating is a cornerstone of good health and wellness, but it can be tough to find the time to prepare nutritious meals. Set aside just one hour each week to plan and prepare a healthy meal.

This could involve batch cooking and freezing portions for later in the week, trying a new recipe, or experimenting with new ingredients or cuisines.

Get Enough Sleep

Sleep is essential for overall health and wellness, but it’s often the first thing to get sacrificed when time is tight.

Aim to get at least 7-8 hours of sleep per night, and prioritize good sleep hygiene habits like sticking to a consistent sleep and wake schedule, creating a comfortable sleep environment, and avoiding electronics before bedtime.

Practice Gratitude for 10 Minutes Per Day

Gratitude has been linked to numerous health benefits, including increased happiness, better sleep, and improved relationships. Dedicate just 10 minutes per day to practicing gratitude.

This could involve writing down three things you’re grateful for, expressing gratitude to a loved one, or simply taking a moment to consciously appreciate the good things in your life.

Engage in Relaxation Techniques for 20 Minutes Per Day

Relaxation techniques, such as deep breathing, progressive muscle relaxation, and visualization, have been shown to reduce stress, anxiety, and muscle tension. Dedicate just 20 minutes per day to practicing a relaxation technique.

This could involve laying down, sitting in a comfortable position, or using an app or online video to guide you through the practice.

Conclusion

While it’s true that improving health and wellness can require a significant time commitment, it’s also possible to boost overall well-being in just two hours per week.

By incorporating the simple practices outlined above, you can prioritize your physical, emotional, and mental health and live your best life.