What do you do when you have a spare 5 minutes?

These days most of us will just straight onto our phones and scroll thru social media to see what’s new!

How does it make you feel? Harrased or calm?

If you are time poor is that best use of your time?

What else could you do?

1️⃣ Take a deep breath, all the way down into your belly, and release slowly. Nobody will notice you doing this. Close your eyes if it’s sensible too. Instantly calming and destresses you

2️⃣ Check your posture, it’s a easy way of noticing changes. Are you tired and slouchy, have you been sitting for too long? Where can you fit in a quick stretch, a big yawn stretch does wonders for moving energy!

3️⃣ Can you do some meal planning? It is easy to be a moody eater during the menopause, planning meals in advance helps to keep a healthy . If your shopping list is on the phone, you are more likely to have it on you whenever you get to the supermarket!

If you are at home then try:

1️⃣ Half Downward Dog using your kitchen worktop. It’s one of my favourite stretches and so easy to do
2️⃣ Organise your wardrobe by outfits. If you feel you are expanding, it can take time in the morning to find an outfit that works and quite frustrating to
3️⃣ Lie down with an eye mask on. I have one of the heated ones and it feels lovely and had the additional benefit of people are less likely to bother you as you look ‘busy’

At work;

1️⃣ Take a walk around the floor, use the stairs if you can
2️⃣ Top up on your water
3️⃣ Do some breathing at your desk (you’ll probably need to keep your eyes open here!)
How do you spend a free 5 minutes? On your phone or can you spend it a wee bit differently and feel different too?

Every little helps!

Samantha Valand is a Pilates teacher, Yoga Instructor and Personal Trainer. Who helps over fifties women fall in love with exercising again after the menopause. You can find some inspiration over on the blog If you are interested how coaching can help you can start here. Samantha has a free monthly newsletter to help you live healthy ever after.