Feeling happier & healthier doesn’t have to involve extreme new year resolutions & big commitments. Tell us how much time you’ve got & we’ll share easy little lifts that can make a difference
You’ve got… one minute
Enjoy a stretch
‘Neck stretches can be a great way to relieve tension, especially if you spend long hours looking at a screen or sitting at a desk. In just one minute, you can perform a few simple movements to improve neck mobility and reduce stiffness,’ says personal trainer at Welltolead, Ollie Thompson (@olliethompsonhealth). Try these:
Neck side stretch: Sit or stand tall and gently tilt your head to the right, bringing your right ear towards your right shoulder, and hold for 10 seconds as you actively try to lower your left shoulder. Repeat on the left side.
Head back stretch: Raise your chin towards the ceiling to stretch the front of your neck. Hold for 10 seconds, breathing deeply through your nose.
Neck rotation: Turn your head to the right and hold for 10 seconds, then repeat on the left side. Focus on breathing – take a deep inhale through the nose and a long exhale through the mouth.
Get quizzical
With self-awareness comes action, comes change. Take charge and find out where your health is at with Boots’ free Healthier You Review* – an online quiz that can show where your health is in shape and where you might need a bit of focus. After answering some questions around topics like sleep, fitness and alcohol, you’ll be given a wellness score and health advice. Try it out here.
Remember to rest your eyes
If screens are a big part of your day, try out the 20, 20, 20 technique to give your eyes a well-deserved break. ‘Giving your eyes regular breaks from screens throughout the day can be beneficial in relaxing the eyes and keeping them hydrated,’ says Richard Sprakes, optometrist at Boots Opticians. ‘Following the 20, 20, 20 rule is a quick and simple way to do this – after every 20 minutes spent looking at a screen or single document, look at something 20 feet away for 20 seconds.’ For a quick pick-me-up for tired eyes, try Pixi Detoxifeye Depuffing Eye Patches.
Take a breather
Breathing exercises can be a way to bring your focus inward and help calm the mind. They work by switching on the parasympathetic nervous system (aka, the one that tells your brain there’s no threat). Keep these in your back pocket:
1. Box breathing: inhale through your nose for four, hold your breath for four, exhale for four and hold again for four.
2. Nostril breathing: breathe in through your left nostril and right nostril separately and hold your breath before exhaling. Try inhaling for three, holding for one, exhaling for six.
Why not combine with an inhale of Tisserand Aromatherapy Essential Oil Lavender, to further help soothe and relax?
Habit-stack your vitamins
While most of us can get what we need from a balanced, varied diet, certain vitamins and supplements can help support and maintain our health. To remember to take them daily, try to habit-stack popping your vits with a task, such as filling your water bottle, or before brushing your teeth. And there’s not really a best time of day to take them, the main thing is consistency. Looking to maintain your energy? Try Boots Magnesium. Magnesium turns the food we eat into energy and so can contribute to a reduction in fatigue. Going through the menopause? Try Boots Menopause & Me Energy and Vitality Supplements.
You’ve got… five minutes
Dance to your favourite song
It might be more kitchen disco these days, but however and wherever you like to do it, dancing can give your wellbeing a boost. How? Studies show music, especially when accompanied with movement, can reduce activity in the amygdala (a part of the brain linked to anxiety) and increases the release of the reward hormone, dopamine**. It can also help lower levels of cortisol, leading to a reduction in feelings of anxiety and even pain. Repeat after us, ‘Alexa, play Taylor Swift…’.
Show your scalp some love
We never used to give our scalps much thought, but a new gen of haircare products are revealing that there are benefits to showing our scalp some love.
After all, we apply serums to our faces, so why not to our scalps, too? And applying something like Arkive The Root-Ine Scalp Serum, can feel like a gorgeous self-care ritual. Succinic acid exfoliates, while baobab oil adds moisture and shine.
Have a snack workout
‘For many people, a full workout can be a challenge, whether due to schedule, energy or fitness levels. That’s where the concept of five-minute movement snacks comes in,’ says personal trainer, Ollie. ‘They’re brief, targeted bursts of activity, designed to fit into your day, supporting cardiovascular health and improving mood and focus.’ He recommends these:
Post-meal walk: Spend five minutes walking around your home or around the block.
Spine and hip routine: Non-negotiable for my clients who work from home. Try seated or standing twists, gentle backbends, hip openers like a couch stretch, shin box rotations and ‘the world’s greatest stretch’ (deep lunge). Spend one minute on each.
Bodyweight circuit: I suggest these to get switched on for the day. Perform alternating lunges, squats, a plank and elevated push-ups with hands on the edge of your desk or sofa. Do 30 seconds back-to-back, repeating for two or three rounds.
Stair climbing: For a cardio boost, walk or jog up and down a set of stairs for five minutes.
And remember, speak to your GP before starting any new forms of exercise if you have an existing medical condition or haven’t exercised in a while.
Pimp your water
Well done if you’re managing to drink your bottle (or more) of water a day, but have you tried boosting the natural benefits of your drinking water?
It’s becoming a growing trend as people are ‘increasingly looking for ways to enhance hydration, to mitigate the negative effects of their life choices, and with the aim of boosting their wellbeing’, says Ruth Taylor, Boots Online Doctor nutritionist.
Natural hydration options include foods like watermelon, coconut water, or even the humble cucumber, but there are also electrolyte powders, such as Liquid IV Hydration Multiplier, which you mix with your water†. While research shows that electrolytes on their own marginally improve hydration, electrolytes combined with dipeptides (two amino acids joined together), such as sustamine, may be even more effective in boosting hydration***. ‘Dipeptides improve fluid retention and absorption, making them a more potent option for people wanting to stay hydrated for extended periods,’ explains Ruth.
You’ve got… 15 minutes
Journal, but with a goal
If you’ve read endlessly about the benefits of journalling, but never given it a go – or did, but the daily commitment and idea of writing whatever popped into your head wasn’t for you, then try focused journalling instead. At the top of the page, begin with a specific question or statement you want to explore – it might be ‘At the minute I’m holding myself back by…’ or ‘The things most weighing on my mind are…’ or ‘The things I’d like to use my energy on are…’
Don’t put pressure on yourself to do it every day as it’s a recipe for guilt if you happen to miss a day. A semi-regular routine will do, perhaps when you need to make sense of ruminating thoughts or work through a problem. Reframe it as a great extra thing you’ve done for yourself, whether it’s three times a week or once a fortnight.
Pop on an eye mask & listen to a podcast
Listening to a podcast can help us switch off from the outside world, learn something new, have a laugh, or just let our minds drift. Whether it’s midlife guru Davina McCall’s Begin Again, The Happiness Lab with Dr Laurie Santos, or Pop Culture with Chanté Joseph, they’re a screen-free way of taking a quarter of an hour to ourselves. Travelling and want to tune out? Try the Shokz Openfit Air Open Ear True Wireless Earbuds, and pop on an eye mask, like the Boots Mulberry Silk Eye Mask.
Apply an overnight face mask
We don’t always have time for an everything shower (thanks TikTok), so trying to add in an extra step of ‘face care’ can feel like a chore when we’re just trying to get in-and-out. Step in sleep face masks, but make it extra by using a gentle facial massage technique, such as face tapping, before applying. Need a hit of hydration? Try Bubble Over Night Hydrating Sleep Mask, and to plump and glow, try Laneige Bouncy & Firm Sleeping Mask.
Address any health concerns
Got a niggling health concern you’ve been putting off? Boots Online Doctor†† can support and treat a range of conditions – just fill out a short form online and you’ll get a clinical review from a doctor within 24 hours. Been struggling with sleepless nights? The new Boots Online Doctor Insomnia Service may be able to help.
Feeling low, anxious or overwhelmed? Just like your GP, Boots is here to support you and the Boots Online Doctor Depression and Anxiety Treatment service can provide access to tailored advice and treatment to help you feel like yourself again. For a monthly subscription, you’ll receive access to a clinician by phone, video or messages, regular follow ups and medication, if appropriate.
Get out & about
They don’t call it the great outdoors for nothing – studies have shown countless health benefits to getting outside, from lowering everyday stress and feelings of anxiety to reducing pain.
But you don’t need a woodland on your doorstep to benefit; according to NHS Forest, outdoor walks in urban green spaces, such as a walk to a park to sit on a bench, or a stroll around the block looking at trees and gardens, can lead to a reduction in clinical depression of more than 30% compared with indoor activities. Not happy unless you can track it? Take the Fitbit Inspire 3 Health & Fitness Tracker with you and watch your stress management score rocket (the higher the score, the better your stress levels are).
You’ve got… one hour
Upskill your beauty routine
Learning a new beauty skill, from perfecting a wave with the Drybar The 3-Day Bender Digital Curling Iron, to faking your glow with Isle of Paradise Glow Clear Self-Tanning Mousse, can save you a lot of time in the long run. Not sure where to start? Check out Boots social media channels for inspo or find Boots how-to tutorials on YouTube.
Book a health MOT
Get an insight into your health and book a free Health MOT††† at Boots today.
The service is for anyone living in England and is over the age of 40. It includes a blood pressure check, and optional waist circumference and BMI checks, alongside personalised advice and support. Book your appointment online or in store.
Arrange an eye test
According to Richard Sprakes, an optometrist at Boots Opticians, you should have an eye test every two years. ‘Eye tests not only check your sight, they can reveal a lot about your overall health,’ he says. ‘We offer a range of eye tests and advanced eye scans that can help spot the signs of more than 10 health conditions.’ Book an appointment.
Create your own yoga retreat
You don’t need thousands of pounds and a week of annual leave to go on a yoga retreat – create a mini one instead. For an hour of serenity, set the scene with a relaxing scent, such as the Neom Wellbeing Real Luxury Scented Candle. Once you’ve hit the mat, try a 60-min yoga session on YouTube or spend 15 minutes at a time in four restful positions, such as child’s pose, legs up the wall pose, crocodile pose and savasana. Finish with a soak in the bath, adding Sanctuary Spa Signature Natural Oils Two-Phase Bath Oil.
