6 Minutes Where Your Body Speaks Your Mind

breath and a quiet pace

🏃‍♂️ The small habit that changed the life of my father (and, honestly, mine too)

For a long time, I thought that changing your life meant doing something extreme: running marathons, meditating two hours a day, or waking up at 5 AM (spoiler: I made it three days).

But the most powerful lesson came... from my dad.

He’s not the type to follow wellness trends or post green smoothies on Instagram. He’s the kind who just puts on his sneakers and goes. That’s it. And yet one day, he started doing something that completely shifted his well-being.

He began walking. But not just aimlessly - he discovered something through a Japanese friend, a technique known as Japanese Interval Walking.

At first, I laughed:

- Training for the Olympic speed-walking team?

He smiled and said:

- No. I'm training to feel good. And to annoy you for many more years.

But beneath the joke was something very real.

🟢 What does he actually do?

He follows a simple, but powerful routine:

• Walk fast for 3 minutes - just enough to feel his heart wake up.
• Then, slow down for 3 minutes, letting the body naturally settle.
• He repeats this cycle 5 times - a total of 30 minutes. No fancy trackers. Just his breath and a quiet pace.

Sometimes he does a gentler version: 2 minutes of brisk walking, followed by a slow cool-down, easing into stillness.

This method is part of a growing practice called Japanese Interval Walking, backed by research in Japan for its incredible effects on physical and mental health.

🟢 Why does Japanese Interval Walking work?

He explained that it's not just about steps. It's about rhythm and reconnection. This practice:

✔️ Keeps his blood pressure balanced
✔️ Helps him sleep better
✔️ Strengthens his legs
✔️ And most of all, brings a calm, clear energy he hadn’t felt in years

When I asked why he doesn’t do “real” workouts like everyone else, he said:

“For the first time, I’m not forcing myself to feel better. I’m just listening to what my body needs. And it tells me through movement.”

That hit me. Because it’s exactly what I was missing: the pause between the pushes. The space between the thoughts. The kind of walk that’s not about distance, but about presence.

🟢 A holistic lesson, in motion

What my dad practices isn’t just physical training. It’s movement with intention. A moment where body, mind, and breath align - gently, consistently.

That’s the beauty of this Japanese technique. It’s not just exercise. It’s a way to reconnect. A holistic ritual of self-care, built on ease, not pressure.

And yes, I started doing it too.

Not for performance. But for clarity, rhythm, and quiet time in my day.

🟢 Want to give it a try?

You don’t need an app or a smartwatch. Just a space to walk, and a minute or two of awareness.

Start with 2 minutes brisk walking, then slow it down. Repeat a few times. Observe your breathing, your pace, your thoughts.

It’s more than movement - it’s a moment for yourself.

Well, this is the story of the small habit that changed the life of my father. And if you’d like to track your progress or build your own gentle ritual, Holistic App can help you observe your habits, stay connected to yourself, and cultivate true balance.

🏃‍♂️ Start today.

Six minutes may seem small - but in them, your body might tell you everything your mind is too busy to hear.

Why Most People Don’t Live a Healthy Lifestyle

positive role models

Overview: This article will explore health-conscious habits and practical wellbeing-centered routines that contribute to long-term benefits, as well as ways to maintain a healthy lifestyle.

It’s a sad but true reality: most people don’t live healthy lives. Even worse, many don’t actively think about making a change - despite knowing they probably should.

But why is that? What’s really keeping people from choosing balanced, wellbeing-centered routines?

1. Lack of Purpose

Many people don’t know why they exist. They have no clear sense of meaning or direction. And if you don’t have a “why,” any “how” becomes difficult to follow.

Living healthy doesn’t start with diet or exercise - it starts with asking: “Why do I want to be well?”

2. Lack of Ambition

Ambition fuels purpose. Without it, there’s no real drive to grow - physically, mentally, or emotionally.

3. Procrastination

Procrastination is the silent enemy of progress. Many individuals know what they should do - but they put it off until “tomorrow.” And that tomorrow often never comes.

4. Lack of Discipline

Discipline means doing what needs to be done, even when you don’t feel like it. Without it, any attempt at change is bound to fail.

5. Lack of Patience

We live in a world of instant gratification, but health doesn’t work that way. It’s a process - just like planting a seed. It takes time, care, and consistency to grow.

6. Lack of Focus

In today’s world of endless distractions, the ability to stay focused on a goal is rare. Health-conscious habits require attention, planning, and long-term thinking.

7. Stopping After School

Many people think learning ends when school does. But health-conscious habits require constant learning - about the body, nutrition, exercise, and mental health.

8. Lack of Consistency

Starting is easy. Sticking with it is hard. Real change comes from daily, consistent effort  -  discovering and following ways to maintain a healthy lifestyle, even when progress feels slow.

9. The Wrong Mindset

The real difference between those who succeed and those who don’t isn’t luck, money, or skills - it’s mindset.

Mindset shapes how you think, speak, and act. It determines how you respond to challenges and how you define success.

10. Fear of Failure

Many people avoid change because they’re afraid they’ll fail. That fear becomes a cage that keeps them stuck.

11. Fear of Success

It may sound strange, but many fear success just as much as failure. Why? Because success comes with responsibility - and the pressure to maintain it.

12. The “Shiny Object” Syndrome

We jump from one new thing to another, always chasing the next “exciting” idea. But in health, consistency beats novelty every time.

13. Poor Time Management

We all get 24 hours. What we do with our free 8 hours makes all the difference. Will we invest them in our health - or lose them to screens and distractions?

14. Wrong Role Models

Many people grow up with poor examples of healthy living - at home, in their community, or in media. Without strong, positive role models, it’s hard to know what to follow.

Conclusion

Living with wellbeing-centered routines aren’t just about food or fitness. It’s about clarity, ambition, discipline, and patience. It’s about how you manage your time, your mindset, and your fears.

It’s a daily choice- to do what’s best for yourself, even when it’s hard.

It’s not easy. But it’s possible.

And it’s worth it.

Maintaining General Health: 10 Essential Factors

diet supports immune system

To maintain good well-being, it is important to pay attention to several factors. Here are ten key aspects that contribute to your overall well-being:

1. Adequate Sleep

Quality sleep is essential for physical and mental recovery. Sleep influences immune function, concentration, mood regulation, and general well-being. It is recommended to sleep between 7 and 9 hours per night.

2. Regular Physical Activity

Engaging in regular physical exercises such as aerobic activities, strength training, and flexibility exercises helps maintain a healthy weight, strengthens muscles and bones, improves cardiovascular fitness, and supports mental health.

3. A Balanced Diet

Consuming a nutritious and balanced diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, provides your body with the essential nutrients it needs to function properly. A well-rounded diet supports the immune system, energy levels, and organ function.

4. Hydration and Avoiding Harmful Substances

It is important to stay properly hydrated, as water plays a crucial role in many bodily functions. Additionally, avoiding or reducing the consumption of harmful substances such as tobacco, excessive alcohol, and recreational drugs is essential for long-term well-being.

5. Stress Management

Chronic stress can affect both physical and mental well-being. Stress management techniques such as mindfulness, meditation, yoga, deep breathing, and engaging in hobbies can help reduce stress levels and promote relaxation.

6. Regular Health Check-ups

Periodic visits to the doctor are essential for detecting wellness problems early. Regular check-ups help prevent complications and provide you with better chances for treatment and recovery.

7. Treat Minor Health Issues Early

Even if you feel fine, it's important not to ignore minor symptoms. Delaying medical visits may lead to more serious issues. Early detection of health conditions allows you to address them effectively and stay fit in the long run.

8. Natural Remedies

For minor ailments, natural remedies can be an effective option. Often, the body responds well to natural treatments, which may have fewer side effects than chemical medications. However, for serious issues, always consult a specialist.

9. Smile Every Day

The power of a smile or a positive attitude is often underestimated regarding general health. Maintaining a good mood significantly contributes to both your mental and physical well-being.

10. Plants at Home

Having plants in your home not only improves the atmosphere but also contributes to your wellness. Plants help purify the air and create a more pleasant and relaxing environment.

Attention! Each person has individual needs, so it is important to adapt these factors to your specific situation. Always consult a professional for personalized advice.