When you’re regularly advised to do yoga, lift weights, eat more vegetables, remember your vitamins and be more mindful, a commitment to good health may feel daunting. But wellness shouldn’t be a burden. Experience firsthand just how easy it is to put your health first with these research-backed tips. At the end of this article, you'll find your own printable month of 5-minute wellness plans. 

Days 1-10: 


Just five minutes of yoga and controlled breathing a day can prevent injury and promote movement throughout the day.

Breakfast for sure

Eating breakfast benefits heart health, blood sugar and weight control. Get a healthy start by preparing overnight oats

​HIIT it

High-intensity exercise controls appetite and improves cardio and strength systems. Try one minute each of jump squats, jump lunges, high knees, squat thrusts and stairs.



Call a pal

Take just a few minutes while heading to work to chat with a friend. Research shows that quality friendships can help you live longer and healthier.

Bottoms up

Studies show that downing water throughout the day prevents headaches, boosts energy, improves your immune system and keeps your bowels regular.






Clean and tone

Strengthen your thighs, rear and core by doing lunges while vacuuming or mopping. Multitasking at its finest!



Brown-bag it 

Pack your lunch. You’ll not only save time and money, you’ll also eat a lot healthier. Don’t forget to take along mid-morning and afternoon snacks.



6-minute snooze

If you can spare the extra minute, a six-minute midday snooze can improve long-term memory, as well as boost your energy levels.

Stand & stretch

Get up from your desk and give yourself a good, full-body stretch. Just five minutes can prevent injury, energize your brain, reduce stress and lower blood sugar.