Go for a stroll
Let’s start with one of the simplest yet healthiest things you can do. Take a walk. Dietitian and yoga instructor Nichole Dandrea recommends making it a brisk one: “Get your heart pumping and oxygen flowing and notice the energy you have given yourself to get through the rest of the day.” And walking just 12 minutes can give your mood a lift as well.
Put your mind to it
Your walk can boost your mental well-being as well as your physical health. “Take a mindful meditative walk. Notice the birds, trees, and nature around you. Do this daily and you’ll train your mind to be more present, aware, and focused,” says Dandrea. If you don’t want to walk or can’t walk, you can meditate in any quiet, uninterrupted place—even your car. Taking even a few minutes during your lunch break to meditate will help you feel centered, says New York Times best-selling author, yogi, and nutritionist Kimberly Snyder. “It will help you feel centered in the middle of your daily tasks and prompt you to be more in control of your emotions and efforts.” She recommends this easy five-minute meditation: Sit in a relaxed way, either cross-legged on a firm surface or on a chair with your feet flat. Elevate the hips a bit if you are sitting cross-legged. Lift the spine, but make sure the shoulders stay nice and relaxed. Close your eyes. Listen and observe your breath for at least two to three minutes to begin, then work up to 5 minutes. Conclude by taking a moment of gratitude, thinking of three things you are really grateful for that day. In case you could use some prompts, these quotes will inspire gratitude.