The magic numbers that will boost your health and happiness

From 20-second stretches to a 33-minute nap, Elizabeth Archer discovers how the secret to feeling great is as easy as 1, 2, 3

How to improve our health and happiness really is a numbers game. A study from Cambridge University has revealed that taking an 11-minute walk each day could reduce the chances of an early death.

The research found that a brisk daily stroll had substantial benefits for heart health and cut the risk of cancer.

And that’s not the only number we should be crunching.

Here, some of the UK’s leading wellbeing experts explain why feeling our best is as easy as 1, 2, 3.

10… days of mindfulness

Research has shown that practising mindful meditation for 10 minutes a day over a 10-day period could make you feel 16 per cent happier.

“Dedicating a small fraction of each day to self-care for the mind can have a huge impact on mental and physical wellbeing, relationships, sleep and work focus,” says Eve Lewis Prieto, director of meditation at Headspace.

“Practising meditation helps to cultivate space between us, our thoughts, feelings and emotions.

“Ultimately when we meditate we are training the mind to be more present and connected, and as a result we tend to experience a great sense of balance, ease and compassion in life.”

4… minutes of tooth brushing

While it’s commonly believed that brushing teeth for two minutes twice a day is the perfect amount, research suggests focusing on oral hygiene for up to four minutes could benefit health.

“Most electric toothbrushes have been designed with a timer that buzzes or beeps after 30 seconds to let you know to move on to the next section of your mouth, when you divide it into four sections,” says dental hygienist Anna Middleton.

“However, most people miss the gum line when brushing and don’t clean in between their teeth daily.

“If you want to really improve your oral hygiene, then developing a longer routine that includes using floss or interdental brushes to clean in between teeth where brushing misses is a big help.”

25… minutes of concentration

While we often try to concentrate for hours at a time, reducing this to just 25 minutes could improve productivity.

“The 25-five rule is a magic number combination for productivity. This is also called the Pomodoro Method, which is a tried and tested method to help boost efficiency when completing tasks,” says Jasmine Eskenzi, founder of wellbeing app The Zensory (thezensory.com).

“The method works by allotting 25 minutes to focus deeply on a task and then immediately having a five-minute break afterwards.

“The theory is that 25 minutes isn’t enough time to make you want to