In the time it takes to watch a TV commercial, you can improve your health in significant ways. To make some long-term improvements to how you look, feel and function, Woman’s Day magazine suggests these things you can do in a minute:

In the kitchen

¢ Switch to mustard. If you use mustard on your sandwiches instead of mayonnaise, you can lose up to 4 pounds a year.

¢ Squirt a lemon. Most of us are short on vitamin. Boost your immune system by adding a tablespoon of lemon to your water or tea and get 12 percent of the vitamin C you need for a day!

¢ Pack a snack. Dropping a piece of fruit or another healthy snack into your bag on the way out the door could mean the difference between sticking to a healthy eating plan or succumbing to the vending machine later in the day.

Boost your fitness

¢ Give yourself a mini-foot massage. Keep a can of soup under your desk. Kick off your shoes and roll the can back and forth under the arch of each foot for 30 seconds every day. This strengthens the arch and may prevent plantar fasciitis, a painful heel condition.

¢ Wipe down gym equipment. Bacteria love the gym, so take some wipes or use the spray cleaner many fitness places have available to keep yourself healthy while improving your body.

¢ Charge up your walk. If you’re already exercising by walking, mix in a minute at a faster pace. It improves overall fitness and burns calories faster.