Too busy – or lazy – to spend hours at the gym? Well, breathe a sigh of relief, as a recent study has shown it’s possible to benefit your health with just three seconds of exercise a day.

In fact, according to fitness, wellness and nutrition expert Penny Weston, founder of MADE wellness centre, there are plenty of ways to keep your mind and body in shape that only take a few moments out of your busy day.

“When we exercise, the body releases chemicals such as endorphins, serotonin and dopamine, which boost our sense of wellbeing and suppress hormones that cause anxiety,” she explains.

“But exercise doesn’t have to be running marathons or lifting huge weights – the key is experimenting until you find something you enjoy and is a suitable level for you. Just a few seconds a day could be all you need.”

And keeping in good health is not just about exercise. Simple motions like a few seconds of smiling or even staring can have incredible benefits.

“Research has found that the act of smiling actually tells the brain to release endorphins and serotonin, which will boost our mood, improve confidence and reduce stress,” explains Penny.

And staring is ideal for people who work on a computer all day. For every 20 minutes you look at the screen, take a 20-second break to stare at something at least 20 feet away. This can help with eye strain, focus and brain power.

Here, we reveal some more super quick methods that will enrich both your mind and body…

10 seconds: Stand on one leg

“This is a great workout as our core will be engaged as we maintain our balance,” Penny says. “To make things harder, bring the sole of your lifted foot against the inside of your thigh, and place your hands in a prayer position.”

Studies show balancing on one leg is great for coordination, reflexes, posture and joint health.

10 seconds: Strike a pose

Yoga is a fantastic way to combat stress. Penny recommends the cat pose to help clear your mind. “Kneeling on all fours, curve your lower back, pushing your belly button towards the floor. Inhale and bring your head upwards, arch your spine, exhale and tuck your chin down. Repeat 5-10 times.” And the plank is brilliant for core strength. “Begin on all fours, with forearms on the ground, elbows below your shoulders. Extend your legs, with your feet shoulder width apart, keeping your body in a straight line.” Hold for 10 seconds.

12 seconds: Try box breathing

Regulating your breathing can help you feel more relaxed, focused and calm. Try this exercise three times a day – breathe in for four seconds, hold for four seconds and exhale for four seconds. “Deep box breathing can help in situations where you feel overwhelmed and allow you to refocus,” Penny explains. “It can also help you sleep better.”

20 seconds: Climb the stairs

A few seconds walking up stairs every day can provide a great workout for the glutes, heart and lungs. It’s particularly important if you have a desk job. “When we’re sitting for a long time we can end up feeling sluggish, so taking the stairs will help give you more energy,” advises Penny

30 seconds: Stand in a cold shower

It may be a hard thing to do, but a blast of cold water at the end of your shower has many health benefits. It improves circulation and helps your arteries pump blood more efficiently around the body.

It also lowers blood pressure and boosts the immune system. “It can also reduce muscle soreness after a workout and will help you feel more alert,” Penny says.

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