Just One Thing: How simple changes can transform your life

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I also do at least 30 squats first thing every morning. Squats — where you bend your knees as if you are about to sit on a chair — work the biggest muscles in your body and are probably the best single exercise you can do.

You might hope you can offset the evils of spending all day on your bottom with a sweaty trip to the gym after work, but emerging evidence suggests that, unless you're doing 40 minutes of moderately vigorous exercise every single day, you cannot undo the damage that sitting causes. Julie Chrisley could DIVORCE 'broken and hopeless' husband Todd for convincing her to go along with his 'foolproof' tax fraudLeonardo DiCaprio's looking fine at 49! Actor suits up to join Killers of the Flower Moon co-star Lily Gladstone at Gotham Awards in New York City Coroner slams 'insensitive' comments made by Ofsted chiefs ahead of inquest into headteacher Ruth Perry who took her own life after 'tearful' inspection Angelina Jolie is seen for the first time since being accused of 'playing games' with ex-husband Brad Pitt

If you (or your boss) are worried that an afternoon snooze is a bit self-indulgent, you might like to know that it can improve your thinking skills, strengthen your capacity to learn and be more beneficial than taking on an extra 30 minutes' sleep during the night.

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Luke Evans reveals he has lost a staggering 17lbs in 10 weeks as he shows off his ripped physique in shirtless video Research from The British Academy Of Sound Therapy shows singing along to 'positive music' (that means anything that you personally like) for more than five minutes a day is enough to improve your mood. Make singing a daily habit by linking it with another activity, such as having a shower or making your breakfast. Gwyneth Paltrow joins ex Chris Martin, Dakota Johnson and children Apple and Moses on a helicopter after Thanksgiving party