Shake the stress off

“Lying down, seated or standing, shake your hands and feet like you’re shaking off water. Gradually increase to include shaking the legs, arms and body. Shaking allows stress hormones (cortisol and adrenaline) to move through the body, and relieves the muscle tension and heightened alertness that signals our fight or flight response is kicking in.”

Nadyne McKie, NHS yoga therapist and author of Breathe, Rest, Recover

Knock out some press-ups

“Warm up your arms and shoulders by windmilling or using a loop band. Then place your hands at shoulder height on a counter, wall or floor and get your body in a straight line. For one minute, press your body forwards and back like a plank, bending at the elbows. Exhale to push away and inhale to press. Rest for a minute and repeat. This is good for building strength in your upper arms, core and back – and of course, you should get the same endorphin rush you get from any brief exercise.”

Lavina Mehta MBE, award-winning personal trainer and coach

Go forest bathing

“Enjoy a short walk through a forest/wood/green space with trees and begin this ritual by taking five gentle deep breaths. Notice five different trees, five smells, five textures and five sounds. A recent study showed that compared with an urban environment, viewing forest scenery or walking in forests can decrease cerebral blood flow in the prefrontal cortex, reduce blood pressure, pulse rate and increase parasympathetic nerve activity whilst suppressing sympathetic nerve activity.”

Chloë Webster, meditation practitioner and countryside ranger

Warm up your spine

“When you take your next tea break, stand up and interlace your hands behind your head. Twist to the left and right gently. Then flex forwards and without moving your hands, touch your elbows, then open them wide. If you can, add a little back bend. This promotes good mobility in your back.”

Catie Miller, fitness trainer and founder of Barre Series

11 psychologists and wellness experts on the mood-boosting exercises you can do in 5 minutes or less