Dr Michael Mosley, the popular TV presenter and health expert who died this month, was known for his straightforward advice on improving health and wellbeing. He presented over 100 episodes of the BBC Radio 4 series Just One Thing, each focusing on a single beneficial action.
Swimming three times a week for 20-30 minutes can benefit blood vessels, mental speed, and longevity. Mosley noted that vigorous swimming uses multiple muscle groups and works against water resistance. A New Zealand study found that 20 minutes of swimming boosts brain function and reaction times. Even gentle laps help those with injuries like knee problems.
Volunteering may boost mental health, lower cholesterol, and extend lifespan. Cooking tomatoes enhances lycopene, an antioxidant that fights free radicals, benefiting heart health and reducing cancer risk. Backwards walking, though odd-looking, offers surprising health benefits.
Slowing your breathing before bed can help you fall asleep 20 minutes sooner, improve sleep quality, and reduce nighttime awakenings. Standing on one leg daily, even while brushing teeth, improves balance, posture, and reduces fall risk—falls being the second commonest cause of accidental death worldwide.
Reading fiction daily boosts brain power, increases blood flow across the brain, and creates new neural pathways. Yoga for 25 minutes a day lowers stress, boosts brain function, and may reverse cellular ageing. Houseplants improve mood, fight fatigue, and enhance air quality.
