No time to spend hours in the gym (or the kitchen) in the quest for a healthier existence? Then you’re in luck. These seriously easy micro changes – direct from wellness experts – deliver instant results.

The most important thing about healthy habits? Sticking to them.

When it comes to wellness, consistency is the key to getting results – so something that takes just a few minutes, but is done every day and stuck to, is better than an all-singing, all-dancing health kick abandoned after a few weeks.

We know life can get crazy at times. So whether you’re looking to upgrade your fitness, enhance your mental clarity, or improve your overall well-being, these simple yet effective micro activities are the ultimate hack. Better yet, they fit seamlessly into your daily routine. A healthier, happier you in just eight minutes a day? It’s a yes from us.

#1. Adopt hybrid workouts to upgrade fitness

Struggle to squeeze in the gym? Try hybrid workouts. They’re a mix of the best elements of various exercise types, so you can maximise your efforts in less time. But while these sessions might be lightning fast, don’t be fooled – they pack a powerful punch.

“Hybrid workouts combine different types of exercises, such as strength training and cardio, into a single session,” explains personal trainer, Luke Hines. “It’s the ultimate fitness hack to make sure you’re hitting all your targets while still getting the most out of your time in the gym – which doesn’t have to be as long as an hour.”

How to try it, in 8 minutes or less: 

Go for a short, sharp HIIT session. Combine exercises like burpees, squats, push-ups, and jumping jacks in quick, intense bursts to get your heart rate up. Need suggestions? Try one of the many high-intensity Express workouts on the Sweat app.

#2. Don't forget to stretch for longevity

Though often overlooked, stretching is one of the best things you can do for overall physical health. Not only does it help to maintain flexibility and prevent injuries, but it’s also great for promoting longevity in your muscles and joints. And as little as five minutes a day can have profound mobility benefits.

“Stretching and recovery is actually more important than the workout itself,” says Nike Well Collective trainer, Megan Waters. “A high-impact workout, whether it’s a group fitness class or going for a run, is hard on the body, and we need to give our muscles and bones the chance to actively recover.”

How to try it, in 8 minutes or less: 

Focus on major muscle groups and hold each stretch for at least 30 seconds. Need a little at-home guidance? The free Nike Training Club app offers a host of specific recovery tips. 

#3. Practise breathwork to slash stress

“Breathing is vastly overlooked and undervalued,” says breathwork and performance coach,  Rory Warnock. “Breath is the foundation to all human performance. If you’re not breathing correctly, you won’t be sleeping well and you’re likely to make poorer decisions.”

“Conscious breathwork helps with so many facets of wellbeing,” concurs fellow breathwork coach, Zoe Klein. “Extending the length of our exhale acts like the brake pedal on our nervous system, naturally calming us, and it can help us feel in flow with our body.”

How to try it, in 8 minutes or less: 

Practise the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, and exhale for 8. This method is one of the most effective ways to dial down stress and anxiety. Try it at home, at your desk or in the car for a hit of instant calm.

#4. Introduce meditation for mental clarity

Science continues to confirm that just a few moments of mindfulness can set a positive tone on  even the craziest day. “Meditation helps in reducing stress, enhancing focus and promoting an overall sense of wellbeing,” explains clinical psychologist, Cass Dunn. “Even a few minutes of mindfulness before getting out of bed can make a significant difference.”

How to try it, in 8 minutes or less: 

Download a free meditation app, like Headspace or Calm, and plug into one of the many guided sessions to clear your mind, reduce stress, and enhance focus in as little as three minutes.

#5. Do more squats for better bone health

Bodyweight exercises aren’t just the key to a better butt. They’re also crucial for maintaining bone density and building a stronger skeleton as we age. “Bodyweight exercises are highly effective for building and maintaining bone density,” explains fitness trainer, Damien Kelly. “Squats, in particular, are a functional exercise, meaning they mimic everyday movements and can make daily activities easier and safer.”

How to try it, in 8 minutes or less: 

Dedicate five minutes daily to busting out a few quick squats – while you’re waiting for the kettle, watching TV or during a short break from the desk. Aim for three sets of 10, and break them up for best results.

#6. Make more smoothies to boost nutrition

If you’re looking to pack the greatest possible nutrient density into the smallest possible container, it’s time to break out the blender. “We’re not supplying our bodies with the viability we need to perform,” says performance chef, Dan Churchill. If you don’t understand your macro needs, it never hurts to add more nutrient-dense snacks into your day.”

How to try it, in 8 minutes or less: 

Whizz up a smoothie with spinach, berries, chia seeds, frozen banana, a scoop of protein powder and your favourite plant milk.

#7. Take a brisk walk daily for improved mental health

If there’s one thing wellness experts recommend, it’s lacing up our trainers. “A brisk walk can elevate your mood, improve heart health, and provide a quick energy boost,” explains dietitian and health expert, Dr Joanna McMillan. “It’s so simple and yet one of the most effective ways to incorporate physical activity into your day.” 

How to try it, in 8 minutes or less: 

Take a short, brisk walk outside every day, advises McMillan, “even if it’s just getting off the bus a stop early to walk the rest of the way to the office.”

#8. Read before bed to supercharge your sleep

If it’s quality sleep you’re struggling with, try putting down your phone at night and picking up a good, old-fashioned book, instead. “Reading before bed can relax your mind and prepare your body for sleep,” advises sleep scientist, Dr Carmel Harrington. “It’s a great way to reduce stress, which can improve the quality of your sleep and encourage you to stay consistent with a calming bedtime routine.”

How to try it, in 8 minutes or less: Spend a few minutes reading a (preferably non-digital) book to signal to your brain it’s time to rest.