Health coach says five-minute-a-day routine adds years to your life

Vanessa Sturman says improving your wellbeing does not have to be hard – there is one rule

Neil Shaw Assistant Editor (Money and Lifestyle)

08:22, 09 Feb 2026

A health coach says there is one five-minute free habit that you can adopt today – and could add years to your life. Vanessa Sturman, 38, is a health coach and said the barrier many people face in their health journey is assuming it has to be hard. Vanessa, from Barnet, London, who has over a decade’s experience in the industry, said this is not necessarily the case.

The expert – who consults with leaders, professionals, athletes and even retirees and is also a multi award-winning speaker – shared one cheap and simple habit everyone can adopt today that could extend your lifespan if done daily. She said there isn’t one secret to a long and healthy life – but that consistency can be the key to seeing improvements over time. This is – just five minutes extra walking per day – to what you are already doing.

She said research in The Lancet estimated that just five extra minutes of moderate‑to‑vigorous activity per day could help prevent about six per cent of deaths among the least active people – and 10% of deaths for the general population. She added that regular movement – even in short bouts – is linked to improved cardiovascular health, blood flow and mental health, and to lower inflammation.

Additionally, she said by adding one more portion of fruit or veg, and a handful of nuts and seeds into your daily routine too, you can improve your health further, and could help reduce snacking by feeling full for longer. Vanessa said: “It’s about progress over perfection – people always say they’ll start a habit from Monday, from January, from the start of next month.

“But if your new habit is unsustainable, you’ll likely revert back to doing nothing. People think doing five minutes of something a day won’t achieve anything but it’s the cumulative effect when you start seeing the impact.”

Vanessa’s first habit – which is completely free – is doing an extra five minutes’ walking a day. She said even just five minutes can make a difference over time – and it’s even easier if you plan it into your pre-existing routine, such as when you take your morning coffee break.

She said: “For example, if you have a coffee break at 11am, go for a brisk five‑minute walk first, then have your coffee.”

For bonus impact, she suggested trying free workout videos on YouTube a couple of times a week – they can be short and adaptable to suit your needs. Vanessa said: “For example, search for a video on YouTube that suits you, such as “10 minutes strength training for beginners, no equipment”. You can do it in your living room or bedroom, or even a hotel room.”

Vanessa’s second tip is adding one extra portion of fruit to your day – this could positively impact your long-term health. She said this is linked to lower risk of heart disease and type two diabetes and other lifestyle-related conditions. She said: “It sounds almost too simple, but only a minority of adults manage five portions of fruit and vegetables a day. It tends to be relatively low in calories, yet it can help reduce cravings and support healthy weight maintenance.”

This doesn’t need to be complicated or expensive – but this is an easy way to get in more vitamins as well as stay feeling full for longer. She said: “This can be as simple as chopping up a banana and adding it to your peanut butter on toast, using cheaper frozen blueberries in your porridge, or pairing an apple or orange with the treats you may already have in the office.”

Her final habit to introduce to your routine is having a handful of nuts or seeds per day. They are good for gut health as well as being associated with better cognitive performance, lower risk of heart disease and type two diabetes.

They can help us feel fuller for longer which could also help avoiding some of the unhealthy snacking too. She said: “An easy option here could be buying a big bag of mixed nuts or seeds and adding a small handful to snacks, morning porridge or cereal, or sprinkling them on your salad.

“It’s a small thing you can have, maybe a little tupperware in your work bag, so it’s easy to grab. You don’t have to buy the most expensive nuts, you can buy cheap and in bulk. Lots of people have them in the cupboard anyway, they just don’t think to eat them every day.

“Some people argue it’s expensive but you can shop around, and you only need a small amount each day. They make you feel more full so it could potentially save you money on other snacks too.”

Vanessa said implementing just five minutes walking daily, an extra portion of fruit, and a handful of nuts and seeds, could extend your life – and they are low-cost and take minutes. When done daily, they can improve many aspects of your life and make you feel better.

And these are habits you can and should start TODAY, rather than waiting until Monday, or next month – or you may never start. Vanessa added: “Our health is made up of multiple factors, and when it comes to nutrition and exercise, there isn’t one food or one exercise that solves all our problems.

“But there is one thing that is key: consistency. The things you build into your days and weeks, that you can actually keep up. Our health is built on our daily habits, and the impacts are cumulative over time.”