TODAY

Stretching counts as part of exercise (hello, yoga!). Next time you fall into bed exhausted, remind yourself that you’ll feel more refreshed and physically mobile in the morning if you just do a few stretches in bed.

While lying down, hug your knees into your chest, then lower them to the right for a few breaths, and then to the left. Next, reach one leg up towards the ceiling, and hold onto the back of the leg to pull it closer towards you to feel a stretch in the hamstring, then switch sides. Finally, hug both knees in towards your chest and take a few deep breaths to stretch out your low back.

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Even when we know people’s names, why do we go for days without using them? By using someone’s name, you help them feel seen and acknowledged — and that’s an act of kindness. According to kindness.org’s research in collaboration with the University of Oxford, doing a kind act increases happiness, well-being, trust and compassion. And it can have the same powerful effect on those who receive the act. Try it, and put a smile on both your faces.

When it comes to making changes to our health, a lot of us get impatient. How long will it really take to see results? It could be anywhere from a few weeks to months. It really depends how strong your desire is and how disciplined you are, explained Laurent Amzallag, a personal trainer and author.

Here’s something he wants you to remember: Every time you repeat something (good or bad) you are actually helping your brain create a new neural pathway. So keep it up!