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Dana Santas, an American certified coach in psychophysical development, knows which healthy habits to add to your day. She has identified five five-minute habits that should become part of your routine. Before long, you’ll notice a meaningful boost in your health and well-being.
If it feels like you have no free time, take a moment to look at how you’re spending those minutes. For example, count how many hours you spend on social media. Are they really worth it? If you want to, you can find time for healthy habits.
Focus on Your Breathing
Want to reduce stress and improve your physical and mental health almost instantly? Pause and spend five minutes breathing deeply through your nose.
Dana Santas says that if you’re pressed for time, even shorter sessions help. Recent research shows that just 90 seconds of deep breathing triggers a relaxation response that cuts stress hormone production, lowers blood pressure, and slows the heart rate. Working on your breathing regularly can also improve your posture and ease different kinds of pain.
Move Your Body
A sedentary lifestyle—especially long periods of sitting—harms both physical and mental health, raising the risk of death and depression. Regular movement, even for just five minutes, can make a big difference. A 2020 study found that a few minutes of daily exercise can extend your lifespan.
The type of movement you choose depends on your fitness preferences. The key is to keep moving; the specific exercises don’t matter. For example, try a five-minute yoga flow, a weightlifting warm-up, or a short dance routine.
Call a Friend
Spend five minutes a day connecting with a good friend, whether by phone or video chat. Video chats are convenient, but in-person interaction still provides the most warmth and support, which can ease loneliness and isolation. Social connection supports cognitive function and lowers the risk of depression, heart attack, stroke, and premature death.
If you can’t reach a close friend right now, talk to someone else—strike up a conversation with the cashier at the grocery store, for example. People often enjoy sharing how their day is going. A smile and a genuine conversation can improve both your health and the well-being of the person you talk with. You might even make a new friend.
Prepare Healthy Meals
Spend a few minutes preparing healthy snacks—don’t reach for a bag of chips. If you don’t have the energy to cook, at least wash and slice a couple of fresh fruits.
Nutritionists and fitness experts increasingly emphasize the value of weekly meal prep, which means preparing a week’s worth of healthy meals all at once. Dana Santas says that while that approach sounds great in theory, not everyone finds it feasible because of the time commitment. Still, spending five minutes washing and slicing fruit isn’t so daunting, and that small ritual can inspire more extensive meal prep.
Santas says you’ll notice improved well-being within just a few days of making this a habit.
Take Quick Walks
For years the popular advice was to aim for 10,000 steps a day to cut the risk of cardiovascular disease, cancer, and premature death. New research suggests that any walking is beneficial. Even a five-minute stroll through a park or around your office building can improve your health.
A recent study found that a five-minute walk every 30 minutes can quickly normalize blood pressure and blood sugar levels.
If you add these easy habits to your day, you’ll likely enjoy a healthier, happier, and longer life.
