Reader's Digest Australia Dec/Jan 2025

Sit down to eat If you’re eating while standing or on the go, your body misses the “I’m full” memo. Sitting down helps you eat more mindfully, tune into hunger cues and avoid overdoing it. A 2021 study found that simply sitting and paying attention while eating led to better portion con- trol and fewer calories. Not to mention that it feels way more civilized than hov- ering over the sink with a granola bar. Meditate for a few minutes Just 10 minutes of guided meditation can seriously dial down stress and anx- iety, boost your focus, lift your mood, and help you sleep better, according to a study published by the British Journal of Health Psychology . And no, you don’t need to sit on a mountaintop or chant. There are thousands of bite-sized meditations online—just hit play, close your eyes and let someone else do the guiding. If you fall asleep midway? Naps are good for you too! Add workout “snacks” Your body doesn’t care if you squat in the gym or over the toilet; it just wants to move. Incorpo- rating micromovements into your daily routine— like walking while on phone calls, doing squats during work breaks, or flamingo-ing on one foot while wait- ing in line—can add up to a real work- out (no gym clothes required). A 2025 study found that these mini movement bursts, sometimes called Snacktivity, provide real improvements in fitness and metabolism. Go barefoot at home Kicking off your shoes at home isn’t just comfy, it’s strength training for your feet. Walking barefoot strengthens the tiny stabilizer muscles in your feet, boosts your balance, reduces overuse injuries to joints and wakes up the sen- sory receptors that help you move like a ninja (or at least avoid stubbing your toe). A 2022 study found that barefoot walking indoors reduced the risk of falls, especially for older adults. If you 86   december 2025/january 2026 prefer to wear shoes, try “minimalist” shoes, which are designed to mimic the experience of being barefoot. Wear socks to bed Turns out, cozy feet are kind of a big deal. One study found that people in socks fell asleep 71/2minutes faster and slept 32 minutes longer. Switch to a standing desk Sitting all day is so bad for you that some experts are calling it the new smoking—but don’t ditch your desk job just yet. Alternating between sitting and standing during the day helps ease neck and shoulder pain and improves posture. A 2021 study found that peo- ple who used standing desks not only had fewer aches and more energy but also were more produc- tive overall. Follow the 60/60 rule for music Love your playlists? Your ears do too—just not at full blast for hours. The 60/60 rule is simple: Keep the volume under 60% and listen for no more than 60 minutes at a time. A 2025 study found that going over that limit sig- nificantly raised the risk of hearing damage, espe- cially in higher frequen- cies—the ones that help you hear conversations. Kegel at stoplights Red light? Time to flex. Kegel exer- cises are simple pelvic floor exercises where you squeeze the muscles you’d use to stop the flow of urine. Just con- tract, hold for a few seconds, then release—no equipment needed, and no one’s the wiser. Regular practice can improve bladder control, reduce leaks (good riddance, sneeze pees) and even level up your sex life. A literature review found that men and women who did Kegels consistently had stronger pelvic muscles and fewer symptoms of uri- nary incontinence. The exercises also help with posture and core strength. Get fiber at every meal Fiber is your digestive system’s BFF. Hitting at least 20 grams a day keeps 87 Health reader ’ s digest