Everyone wants to be healthy. But thanks to the unceasing distractions in modern life, virtually everyone also struggles to maintain this priority. And thanks to a flood of conflicting opinions and complicated programs, figuring out how to be healthy can be overwhelming. But what if all it took to make a real difference was five minutes of your day? Body: The Classic 5 - 5 body strengthening moves (lunges, reverse fly, squats, press-ups and glute bridges) that can be done at home without equipment. This should compliment the Couchto5k, I'll do this when I wake up. Stand up straight in a relaxed stance with your feet close together and your arms close to your body.

Now it’s your turn. What’s one small daily habit you have that makes you feel better every day? Leave a comment below and let me know. Four weeks later, he comes in. He walks in, body language completely different, chest out, big smile on his face. I said, “Hey, how are you getting on?” He said, “Doc, I feel great. You asked me to do 10 minutes a week, but actually I find it so easy to do when and feel so good afterwards, I now do it for 10 minutes every evening before I have my evening meal.” Marie Forleo: Yeah. I love that. I have to tell you, during this whole pandemic and the global experience, I have been inserting, for me, I have these little yoga videos that I watch, and they’re literally 10 minutes, and I can do it. It makes me feel fantastic. I usually roll my eyes at this kind of titles even though I'm aware they're catchy and people like doing as little as possible (quilty!) and get the most/best results. You spend five minutes working on your mind, which might be a breathing exercise, a brief pause in nature, or a making brain-boosting smoothie.You have to choose one five-minute intervention from mind, one for body, one for heart – and do them every day, five days a week. So, literally 15 minutes a day, five days a week, is all you have to do. By doing this, you’re covering the three important areas. So a few years ago, Marie, in my practice, this, I think it was 42, this gentlemen, 42-year-old man, comes in to see me. He was complaining of the kind of symptoms that many people complain of these days. He was low in energy, and he was struggling with this mood. He said, “Dr. Chatterjee, I want to help. You know, I just don’t feel so well.”

Rangan Chatterjee: Yeah, so they know. They know. They know. I’m not blaming them, right? They understand human behavior. If you’ve ever thought you need more time or motivation to be healthier, please watch this. A healthier mind, body, and heart is closer than you might think. Now Professor BJ Fogg, who’s probably the world’s leading expert in human behavior at Stanford University, he calls this the motivation wave. He says, motivation comes up and motivation goes down. Most of us make our health plan at the peak of the motivation wave. But what we should be doing is making it at the trough, because we know that motivation will go down.

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I should probably review this book once I try what he advises because I don't have a life-changing story yet and I felt a bit cynical about hearing how 15 minutes a day significantly helped someone with say, chronic pain, but the claim that the worst outcome is that you'll only feel slightly better rather than much better seems pretty plausible. Contrary to popular belief, you don’t need to go to the gym to have an effective workout. My 5 minute kitchen workout is an easy (and free!) way to incorporate strength training into your daily routine

Rangan and his wife, Vidhaata From your perspective, how do you see the increase in mental health awareness playing out in your practice?Keep your balance board or yoga mat out in the living room, bedroom or kitchen, so that you are constantly being reminded that it is there.