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How to develop healthy habits, 5 minutes at a time

Cultivating wellness takes time, but you can get started today with these five moves.

Updated on February 13, 2023

a woman and her daughter happily prepare fresh vegetables in a kitchen
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If you’ve ever worked on improving your health—whether by getting in better physical shape, renovating your diet, or optimizing your sleep habits—you know that the best results involve developing solid, lasting habits. That kind of work takes commitment, but the good news is that you don’t need to devote hours each day to it.

“It’s not that you can say, I’m going to takeShow More

tying sneakers on outdoor track
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Get outside and move

Hitting a treadmill or outdoor trail is a smart idea for your health, but did you know that running just 5 to 10 minutes a day can give your fitness a significant boost? In a 2022 study published in JAMA Internal Medicine, researchers found that just 10 minutes more per day of moderate-to-vigorousShow More

young woman sitting on a couch
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Spend less time on the sofa

Do you tend to flop out on the couch when you get home? A little rest is a good thing, just try not to stay there for the rest of the day. Inactivity ranks high among behaviors that increase the risk of heart disease, according to the Centers for Disease Control and Prevention (CDC). The good news?Show More

women talking at a restaurant
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Make a Date

Making social connections can offer great health benefits. But it takes more than chatting with a pal during the big game or the latest episode of Stranger Things. “What’s important is having someone you can talk to about big, important things,” says Roach. “Confiding in someone else and lettingShow More

girl feeding her father
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Fill your plate with produce

You know that eating fruits and veggies is good for you, but did you know it’s linked to a lower chance of premature death? A meta-analysis of 26 studies published in Circulation in 2021 found that people who ate the most fruits and vegetables had a significantly lower risk of  death from anyShow More

young woman meditating at her desk
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Take a break

“We’re always running around trying to do things,” says Roach, and it can be very easy to think you’re simply too busy at work or home to take time for yourself. Think again.

Just five minutes of practicing mindfulness, relaxation, or breathing techniques can reduce stress—and the breakShow More

Slideshow sources open slideshow sources

Saint-Maurice PF, Graubard BI, Troiano RP, et al. Estimated Number of Deaths Prevented Through Increased Physical Activity Among US Adults. JAMA Intern Med. 2022;182(3):349–352.
Jakicic JM, Kraus WE, Powell KE, et al. Association between Bout Duration of Physical Activity and Health: Systematic Review. Med Sci Sports Exerc. 2019;51(6):1213-1219.
Lavie Carl J, Ozemek Cemal, Carbone Salvatore, et al. Sedentary Behavior, Exercise, and Cardiovascular Health. Circulation Research. 2019;124:799–815.
U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd Edition. Washington, DC; 2019.
Centers for Disease Control and Prevention. Know Your Risk for Heart Disease. Page last reviewed December 9, 2019.
Stamatakis E, Gale J, Bauman A, et al. Sitting Time, Physical Activity, and Risk of Mortality in Adults [published correction appears in J Am Coll Cardiol. 2019 Jun 4;73(21):2789]. J Am Coll Cardiol. 2019;73(16):2062-2072.
Carbone S, Ozemek C, Lavie CJ. Sedentary Behaviors, Physical Inactivity, and Cardiovascular Health: We Better Start Moving!. Mayo Clin Proc Innov Qual Outcomes. 2020;4(6):627-629.
Wang DD, Li Y, Bhupathiraju SN, et al. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. 2021;143(17):1642-1654.

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