Small steps, better health: 5-minute wellness wins

Sometimes the weight of everything on our to-do list can feel heavy. Our lists get so lengthy they inspire procrastination.

This feeling can apply to work tasks as easily as self-care. Finding true motivation to eat healthier, exercise and make all the doctor appointments can feel as overwhelming as a heaping pile of paperwork.

Dismantling that list removes some of its power and puts you back in the driver’s seat.

“Living healthier doesn’t require a lifestyle overhaul. It can be five minutes here and there, small changes that can collectively make a large impact,” said Christina Lyon, DO, a family medicine physician with Endeavor Health. “To begin, set some health goals for yourself, then break them down into bite-size tasks you can tackle in five minutes. Your routine will change over time as your healthier habits take hold, and you’ll feel better in the long run,” said Dr. Lyon.

Small actions can, in fact, create big changes in your physical and emotional health.

What are some simple things you can do now that don’t take much time?

Each of these mini-wellness activities takes just 5 minutes — but can make a noticeable difference in how you feel, think and function.

✔ Try a mindfulness exercise. Mindfulness is simple, but intentional. Actively paying attention to the things around you can calm your mind and body. Take 5 minutes to focus on your senses (e.g., notice how warm and soothing your cup of coffee is). Treat yourself to moments of micro joy, like appreciating a beautiful sunset. Quiet your mind and heart rate with a deep breathing exercise (e.g., 4-square or box breathing). Watch this box breathing exercise video.

✔ Give thanks. Recognizing things you’re grateful for not only improves your mental health, it can help you sleep better, strengthen your immune system and ward off disease. Start a gratitude journal and spend 5 minutes jotting down something you’re thankful for that day. It could be as simple as feeling thankful you’re strong enough to walk the stairs or haul in the groceries. It could be gratitude for a warm house or a text from a friend. Thanking others also falls in this category — take 5 minutes to send a friend a thank-you note.

✔ Strengthen your core. Try doing lateral leg raises or balancing on one foot while brushing your teeth, it can help stabilize the core and strengthen outer glutes, Dr. Lyon said. Starting the day with a set of push-ups is a great way to wake up, she added. Or try 10 squats or a 3-minute dance session to your favorite song.

✔ Stretch. You’ll be pleasantly surprised by how good a 5-minute stretch feels after hours spent sitting at a desk. Stretching also improves flexibility and circulation and can help prevent injuries. Do a few sets of body weight exercises, like push-ups or sit-ups. Try qigong or tai chi stretches. Got a phone call to make? Go for a quick walk while you talk. Even a few minutes outdoors can improve mood, so step outside for some fresh air.

✔ Drink a glass of water. Staying hydrated is more clutch than most people realize, so take 5 minutes to drink up. Water helps prevent headaches, dizziness and even heatstroke. It also helps us flush out waste, regulate body temperature, and think more clearly.

✔ Prep a healthy snack. In the time it would take to grab a processed, sugar or sodium-laden snack that will lead to an afternoon energy crash, you could take 5 minutes to prepare a nutritious bite that will fuel you for hours.

✔ Listen to your favorite song. Music can lift your mood, reduce anxiety, and give your brain a quick reset. Whether it’s an upbeat track that gets you on your feet dancing or a mellow tune to help you unwind, take 5 minutes to focus on the lyrics, rhythm and instruments.

✔ Tidy up. Visual clutter can lead to mental overload. For some, having too many things out of place can cause anxiety on top of everyday stressors. Taking 5 minutes to straighten up, organize your schedule or make sure your calendar is up to date can help lift that cloud.

✔ Schedule it. Speaking of schedules, getting regular checkups and screenings will greatly benefit your health in the long run. Devoting 5 minutes to schedule an appointment with your healthcare team is one of the best things you can do for your long-term wellbeing.