Five-second healthy habits you can start today

Emma Elms
·Real Life Editor (Freelance)
Updated ·7-min read
Young mixed race woman sitting down with her feet up. She is in front of a window her eyes are closed with the sun on her face.
Improving your health doesn't have to feel huge. Tiny tweaks can make all the difference. (Getty Images)

Feeling your best isn't about dipping in and out of different fads. Instead, experts suggest sticking to regular habits to feel fit, healthy and happy in the long-term.

The quest to future-proof our bodies and minds is something many of us care about: in fact, aside from saving more/spending less, research outlining 2025 resolutions showed that self-improvement is incredibly important to us all. But in an age where we're all overstretched and overwhelmed, it's small changes that feel possible.

Read on for speedy but effective health habits you can start today.

"Habit stacking takes less than five seconds because you attach a healthy habit to something that you do already," says Rachael Woolston, founder of the Kickass Midlife Method. "For example, choose a word, like 'meeting' then the next time you write it in an email or in a piece of work, stand up and sit down again. It builds movement into your day, undoing the negative health impact of sitting at a desk for hours."

A study on health habits published in the National Library of Medicine showed that volunteers who tried habit stacking lost 2kg in eight weeks compared to 0.4kg in the group who didn’t.

Senior woman using social media at home while exercising
Sitting on the floor regularly, in different positions, is a great way to rest your strength and mobility. (Getty Images)

Take five seconds to sit down on the floor in any position that feels comfortable, recommends Gill Erskine, director of movement group WildStrong. "Challenge yourself to find a different way to sit on the ground each time and notice which side of your body finds it easier or harder," she says.

Several studies have shown that the ability to sit and rise from the ground is a strong indicator of overall health and longevity because it requires coordination, mobility and strength. "Every time you sit down or stand back up in a different way, you’re challenging your body in new positions, which builds what we call 'weird strength'," explains Erskine. "This is the kind of practical strength you need for real-life movements like bending, crouching or recovering from a stumble. It's also the kind of strength that's hard to build in a gym or a yoga class."

How you begin your morning sets the tone for the rest of your day. "Instead of reaching for your phone first thing, try this five-second habit," advises psychologist Dr Ritz Birah. "Go to a window and focus on the furthest point you can see. Whether it’s rooftops, rolling hills or the horizon, this simple act shifts your brain from a narrow, detail-focused state to a broader, solution-oriented mindset."

Neuro-scientific research shows that engaging peripheral vision activates the dorsal attention network, which helps with big-picture thinking, problem-solving and reducing stress. "By widening your field of view first thing, you’re also giving your brain a signal that today’s challenges are just one part of a much bigger landscape, helping you start the day with perspective."

"To keep your shoulders supple, grab a broom – or a similar object – and hold it at each end," says Erskine. "Start with the broom at your hip line, then slowly raise it over your head and back until it reaches your lower back. Keep your elbows straight throughout."

If this feels tricky, widen your grip – over time, it'll become easier, and you can gradually move your hands closer together. "Aim for 10 repetitions, but even just a few can loosen your shoulders," explains Erskine.

This exercise gently stretches and strengthen your shoulders, promoting joint health and preventing stiffness. "Being able to lift your arms fully overhead is essential for long-term shoulder resilience and for everyday tasks like carrying things and reaching up," she adds. "Unless you've had a shoulder injury, most people can regain this range of movement within a few weeks by consistently practising this habit."

At the end of your morning shower, turn the water to cold, just for five seconds to begin with and you can build it up gradually from there, says yoga teacher Louise Pitman.

The benefits of cold water therapy have been proven by multiple studies and research by UCL also found that cold water immersion can ease menopause symptoms.

"As a yoga teacher and wellbeing activist, when I started to navigate menopause it took a while to adjust to my symptoms and figure out what my body might need," reveals Pitman. "Cold water helped relieve my aching joints, hot flushes, meno rage and brain fog."

She recommends starting with a five-second cold shower, progressing to 10 seconds, then "before you know it you'll be wanting to go cold water swimming outdoors."

Meditation doesn't need to be a formal seated practice, or something you do at a set time each day. "Instead, meditative techniques can be used as a quick check-in during stressful moments," says psychotherapist Eloise Skinner.

"Make sure you're comfortable – even if you're standing or walking – and focus on your breath," she adds. "For five seconds, simply concentrate on breathing in and out, noticing the details of your breath." After a round of deep breaths, you can get back to your day, feeling a little calmer and more present.

Unrecognizable woman eating Morning granola breakfast with homemade greek yogurt, blueberries in glasses on blue wooden background. Healthy diet Crunchy granola with yogurt nuts and blueberries for healthy light breakfast
Supercharge your morning with a bowl of protein-packed yoghurt and fruit for breakfast. (Getty Images)

Most people have carbs for breakfast as toast is so quick and easy, but a protein-based meal will keep you fuller for longer.

"A high-protein Greek yoghurt with berries is an ideal breakfast," says nutritionist Harry Snell, "as it's a rich source of protein, calcium and probiotics, which can help with gut health, bone health and provide a nutritious start to the day."

Calcium is essential for preventing osteoporosis, whereas probiotics help your digestive system. Pop a handful of berries, nuts or granola on top of your yoghurt to keep it interesting each day.

"Another benefit is that studies show around 25% of protein's calories are burned up through digestion, compared to only 10% of calories in carb-focussed dishes, so if you're watching your weight, you'll burn more calories through this simple swap."

"Maintaining good balance as we age is vital to protect us from falls and to ensure we're able to live independently for as long as possible," says personal trainer Sophie Nash. "Improve your balance by standing on one foot when brushing your teeth or boiling the kettle. You can increase the challenge when you're ready by lifting your foot higher off the ground or closing your eyes."

If you find yourself often snacking for no reason, build in a 'mindful pause' before starting to eat, recommends nutritionist Robyn Drummond. "You might be snacking just because you've walked past the biscuit cupboard or seen a table of cupcakes in the office."

'Food neutrality' is important and we don’t want to label food 'good' or 'bad,' she emphasises, but if you’re struggling to meet your weight management goal, then it could be down to mindless eating.

"Pause, take a deep breath and ask yourself, 'Am I actually hungry?'" says Drummond, "By doing this, it creates more awareness of how we actually feel."

To stop your mind slipping into negative thought patterns, use this technique to bring yourself back into the here and now, instead of worrying about the past or future, says success strategist Bianca Best.

"A quick way to do this is to rub your fingertips together paying close attention to the sensation in minute detail," she says. "You can do this anywhere and relish the instant sense of calm it brings."

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