Roughly one in 25 adults in the US — that’s almost 10 million people — experience a health situation that can seriously limit their ability to participate in activities that bring joy to their lives. This is especially true to people with busy, packed schedules. Making mental and physical health may not be easy, but if you have 15 minutes in your day, you have enough time to create healthier habits. Here are a few ideas to get you started.

Meditate to Ease Your Mind

Prioritizing your physical and mental health starts with how you manage stress. Ten to 20 minutes of meditation a day can make an almost immediate impact on depression, high blood pressure, anxiety, mood, chronic pain, and memory — all you have to do is sit comfortably and listen to your breath. However, if you want a more guided experience, you can follow videos on YouTube or download a free app on your phone, such as Calm, Insight Time, or Headspace.

Stay Up-to-Date on Healthcare

Knowing what is and isn’t covered by your health insurance plan is crucial to your physical and mental well-being. This is especially true for seniors on Medicare. All insurance plans are likely to change a bit each year, but seniors on fixed incomes need to pay attention to the services they will need to cover out-of-pocket costs. It might be more economical to purchase a Medicare Advantage supplemental plan that can provide protection for vision, dental, medications, and various wellness programs. So, when you can, spend 15 minutes researching coverage options so you’ll be prepared when the time comes.

15-30 Minute Exercise Routines

When you exercise in 15-30 minute spurts, you burn more calories throughout the day. For example, start your day with a 15-30 minute jog for some cardio and a mental health boost. Find some time during your busy week schedule to join a fitness Program with (www.vickygarciafitness.com) , but if distances is an issue, there is also online fitness & Nutrition Programs available!!! Close out your day by doing a post-dinner walk with a four-legged friend.

Keep a Food Journal

Looking to lose a few numbers on the scale? Keeping a food journal helps you become more mindful about the foods you consume. It takes just a few minutes after each meal to track what you ate and when you ate it. Also, don’t forget to jot down a few words about your mood. A food journal can help you make better food choices by revealing the behavioral patterns and emotional associations you have with food.

Stop Sacrificing Self-Care

Busy people rarely have free time on their hands, which limits our opportunities for self-care. However, if you don’t focus on your well-being from time to time, you’re much more likely to burnout. Self-care might seem like a luxury, but with 15-minute increments, anyone can make it a reality. Read a chapter in a book, listen to music, take a slow stroll outside, paint your nails, or apply a five-minute facial mask at home.

Start a New Hobby

Try out a new hobby to infuse your life with a renewed sense of purpose and enjoyment. You don’t have to devote a whole day to learning something new if you keep it simple. Knitting, drawing, playing the ukulele, phone photography, juggling, crossword puzzles, and dancing are all ways to engage the body and the mind. No matter how busy you are these days, making your health a priority should always top your to-do list. Changing your habits and routines may not always be easy, but in 15-minute increments, it doesn’t have to feel impossible.