A lot of us could be taking better care of ourselves, but in today’s society, it can feel difficult to really invest the time. Starting small and working your way up as you go often works better than trying to bite off more than you can chew. Here are ten quick and easy things you can do that can help your body out with immediate benefits.

1. Sit Up Straight

It’s something most of our mothers tried time and time again to drill through our heads, but taking a second to straighten our posture really does do us a lot of good. It helps lessen unnecessary wear and tear on our joints, staves off back and neck pain, and helps you look more confident and productive.

2. Let Go of Tension

Many of us are holding some tension without even realizing it. Every now and then take 30 seconds to run through your body. Are you clenching your jaw, creasing your eyebrows, or holding your shoulders and limbs in a tight, tense position? Relaxing your muscles can instantly make you feel better, letting go of some of the physical stress you may be clinging onto unintentionally.

3. Remove Temptations

Almost everyone can identify with the self-sabotage of scarfing down a favorite junk snack when we’ve been diligently plucking away at a new diet or workout routine. The relapse tends to make us feel even worse, and sometimes throw in the towel altogether.

A remedy to this is surprisingly simple: Get those temptations out of your house. Be it chips, ice cream, soda, or something else – if it isn’t in front of you, you’re way more likely to stick to your regimen than you are to stop what you’re doing and head to the store.

4. Drink Water

Here’s another one that we’ve been hearing for years, but there’s a reason why: It hasn’t stopped being true or important. In fact, it seems like every year they’re finding more reasons you should be drinking water regularly.

From nourishing your inner organs to helping out your skin, staving off headaches, and giving small boosts of energy when you’re feeling sluggish, water really is a simple solution more people need to take seriously!

5. Clean Sheets, Pillow Cases, and Towels

Things that are not washed nearly as much as they should be are your bed sheets, pillowcases, and towels. Humans rack up a lot of bacteria, and we shed a lot of it when we sleep or hop out of the shower. If you aren’t washing what comes into contact with your skin on a daily basis, you’re repeatedly pressing up against a continuous buildup of germs and gunk.

6. Take Even 1 minute to Exercise

If you can’t make time or encourage yourself to work out, most forgo it altogether. In reality, there’s a bit of evidence that suggests even taking 1 minute of your day to get your heart pumping can be enough to slightly increase your endurance and heart health.

Researchers from McMaster University in Ontario took a small pool of volunteers, and had them exercise in sessions that were made up of three 20-second all-out periods, spread between easy pedaling. Totaling one minute of high-energy effort, the study found surprising results over a six-week period.

Participant’s endurance capacity increased an average of 12 percent, which is pretty impressive for only 1 minute a day, 3 times a week. As a group, they also had healthier blood pressures.

7. Breathe Purposefully

Deep breathing exercises are popular for a reason: they are proven to help lower stress and anxiety.

While they certainly help, full on meditation sessions aren’t always needed to experience some benefits. Simply take long, purposeful breaths in through your nose and out through your mouth, and within a minute or so your heart rate and blood pressure will both start to settle into a calmer rhythm.

8. Tap into your Thymus Gland

Right behind your breastbone sits your thymus gland, and it is affectionately referred to as a “happy point” on the body by some physicians.

Place two or three fingers just above your breastbone, in the center of your chest, and tap with medium pressure for roughly 30 seconds. There have been significant claims of this stimulating the gland, which helps it produce more energy-lifting T-cells that get harder to produce naturally as we age.

Many have found this quick and easy tip to be a nice way to lower their stress and anxiety and feel a bit more motivated to finish the day.

9. Eat Slowly

Food is great, and eating it is even better. That said, many of us probably eat way faster than we need to. Not only do you miss out on truly enjoying your food, but you can also experience heartburn, get bloated, or eat far more than you mean to if you don’t slow down.

Eating purposefully allows you to really appreciate what you’re eating, but it also allows your body to catch up and process how much you’re filling it up. When you can actually feel that you’re getting full, you can stop altogether and not have to experience hours of discomfort from shoveling everything in at once.

10. Drink Tea

Not everyone particularly loves a cup of tea, but whether you enjoy the beverage or not, the list of health benefits should really make you consider adding it to your daily routine.

Different tea strands provide different benefits, but the list includes providing a great source of antioxidants, boosting your immune system, help battling gastro issues, promoting a healthy metabolism, help preventing cavities and bone loss, and even reducing your risk of a heart attack or stroke.