The late, great Michael Mosley’s 11 tips for living well

Dr Michael Mosley was known for his science-backed health advice, which he often explored through his hit podcast Just One Thing. Photo / Getty Images

Dr Michael Mosley was known for his simple tips – including the 5:2 diet – on how to live a healthier lifestyle, which he often explored through his hit podcast Just One Thing.

Here are 11 of his more unusual and memorable nuggets of advice.

Stand on one leg while brushing your teeth

Although hard at first, this trick engages multiple muscle groups, including the core, glutes and legs. Regularly doing this exercise can strengthen these muscles, improve your coordination and balance, and enhance your overall physical performance.

Chew slowly

Chewing your food for longer breaks it down more, which in turn helps your stomach to digest it more easily. Chewing slowly also lets your hormones tell your brain you have eaten, reducing hunger and making you feel full, so helping you reduce weight.

Break up exercise into chunks

Breaking up exercise into five- to 10-minute chunks across the day is just as beneficial as doing it in one 30-minute burst. Photo / Jonah Rosenberg, The New York Times

Breaking up exercise into short five- to 10-minute chunks across the day is actually just as beneficial as doing it in one 30-minute burst. It provides similar health outcomes in terms of fat, glucose and insulin levels – and is often much easier to fit into your day.

Do mental arithmetic under pressure

Putting your body through short bursts of stress – such as doing maths under pressure, or public speaking – has been shown to be good for us. It enhances cognitive and physical performance with wide-ranging effects on the brain, body, cardio and immune systems.

Sing, sing, sing

Singing can increase the levels of endocannabinoids in your brain, giving you a genuine high. It exercises the brain and body, improves posture, breathing and muscle tension. Some studies show it helps to relieve pain. Plus it reduces the stress hormone cortisol. Reading a poem has similar benefits – and can help boost cognitive health.

Eat chocolate

Mmmmmm, flavonoids. Photo / 123RF

Eating just two squares of dark chocolate every day can have clinically significant effects on blood pressure and heart health – and it can even boost blood flow to the brain. This is all down to the flavonoids in the cocoa. But it has to be dark.

Volunteer

Volunteering can increase your self-esteem and well-being, and alleviate symptoms of depression. Some studies have even shown it lowers blood pressure and cholesterol. Those over 65 who volunteer have better physical and mental health.

Take a cold shower

Michael Mosley was a big fan of cold showers. Studies have shown chilly dips can reduce blood pressure, the effects of type 2 diabetes and chronic inflammation. Cold water swimmers also get fewer infections and have fewer sick days.

Walk backwards

Walking backwards has been shown to improve your balance and flexibility, shrink your waistline, ease lower back pain and reduce fall risk. It also burns more calories.

... ideally in the rain

Walking in or after the rain is good for us – apparently because of negative ions. Photo / Jason Dorday

Walking in or after the rain is good for us – apparently because of negative ions. These are odourless, invisible molecules which are created near moving water – such as when raindrops hit the footpath. It is thought these ions make the air cleaner and improve our mood, relieve stress and boost energy.

Be nice

A little altruism can have big benefits for our own health. It can lower inflammation and reduce the risk factors of many major diseases. It also reduces stress and boosts our emotional well-being.