Improve your wellbeing with these 7 things that you can do in just 7 minutes.

Could you spare 7 minutes a day to improve your wellbeing? Considering that each day consists of 1,440 minutes, 7 minutes is just .49%. It is madness if we can’t allow just a few minutes to help our own wellbeing.

Starting now, why don’t you ensure that you take just 7 minutes to de-stress & improve your wellbeing each and every day. It doesn’t sound long, but you will be amazed how much you can fit in.

Listed below are 7 ideas we have, but we would also love to hear yours, so please don’t be shy to share them with us on social media.

1. Sun Salutations – Great to do whilst waiting for that kettle to boil first thing in the morning. Sun salutations will help to wake up your major muscle groups and get the blood flowing whilst energising your mind. If you are not sure on how to correctly perform a sun salutation, then be sure to ask any of ‘The View’ studio instructors who will be more than happy to help you.

2. Meditation and Breathing – Simple breathing exercises and meditation can have brilliant effects by de-stressing oneself in just 7 minutes. It can also sharpen concentration and improve circulation.

• Be comfortable in a quiet place.
• Become at one with the present.
• Focus on your breath.

3. Balance – Balance is so often neglected with people’s fitness routines but it can have huge benefits for joint stability, leg strength, agility, coordination and core. Stand on one leg whilst cleaning your teeth and then try the other leg or maybe carry out this practice whilst washing the dishes or ironing!

4. Doodle – Doodling isn’t just a way to stay awake during boring lectures or business meetings, as studies have shown that it helps to improve memory and ability to retain information, improve focus, reduce stress and help with creativity. See where that blank area on a page will take you, just make sure it isn’t an official document first.

5. Stretch the upper body – Slumping over a desk can lead to aching backs and shoulders. Try these upper body stretches:

• Triceps Stretch – Raise one arm and ben it backwards so that the hand is in the middle of the back. Use the other hand to gently pull the elbow further over to increase the stretch. Hold for 30 sec’s each arm.
• Standing cat cow – Stand with your feet hip width apart and knees slightly bent. Leaning forwards place your hands just above your knees. Round your spin so that your shoulders and head are curved forward, then arch you back to open your chest and push your shoulders back. Repeat several times.
• Upper body and arm stretch – Clasp your hands together, palms facing outwards. Push your arms up above the head and hold for 30 secs.
• Shoulder shrugs – Shrug your shoulders up and down 10 times.
• Upper trapezius stretches – Lean your head to one side with your ear towards your shoulder. Hold for 10-15 seconds and repeat on the other side.

6. Lower body stretches – Stretching is beneficial so why not take 7 minutes to stretch the lower body. Start with 1 minute walking around to warm up the muscles before trying the following:

• Calf stretch – Create a lunge position with your front knee bent and your extended leg behind straight. Keep your rear heel on the floor and use a wall, kitchen worktop or desk to hold the stretch pushing the weight into that rear heel.
• Hamstring stretch – Stand tall with your left foot a few inches in front of your right foot and your left toes lifted. Bend your right knee slightly and pull your abdominals gently inward. Lean forward from your hips, and rest both palms on top of your right thigh for balance and support. Keep your shoulders down and relaxed; don’t round your lower back. You should feel a mild pull gradually spread through the back of your leg. Repeat the stretch with your right leg forward.
• Quad stretch – Standing on your left leg, feet hip-width apart, take your right ankle in your right hand, keeping your knees together. Tilt your pelvis forwards to increase the stretch and don’t lock out your standing knee. Hold for 30 seconds, repeat on left side.
• Glute stretch – Use a kitchen work surface, desk or wall for support or you can balance without assistance. From standing, bend you left leg slightly and lift you right leg up and place your right ankle just above left knee. Sit into it and try and for 30 seconds, Repeat on left.

7. Strength – Improve your strength with your own bodyweight. Try squats, lunges, planks and push ups. Alter hand positions, trying moving and static lunges, add pulses etc. to vary the exercises.

Remember you are worth at least 7 minutes a day to improve your wellbeing and don’t forget to let us know your favourite 7-minute wellbeing things to do.