10- minute recharge

Discovers speedy, science- backed breaks to help boost your health

Whether you’re working longer hours or struggling to get everything done in the run- up to Christmas, taking short but regular breaks through the day brings benefits – from less stress to improved mental health.

GET OUTSIDE

In a study published in the Journal of Workplace Behavioural Health, workers were asked to head outside for 10- minute “outdoor booster breaks” and focus on natural elements such as clouds, the sounds of birds, or grass beneath their feet.

At the end of the four- week study, they felt significantly less stressed than those who took indoor breaks.

NAP HAPPY

Research has found that a short power nap can help boost productivity, mood and alertness, and even improve your memory recall.

Between the hours of 1pm and 3pm, we experience a small dip in core body temperature ( a signal to the brain to release melatonin, the sleepy hormone). So to work with this natural dip, the ideal nap- time might be around 2pm. Ideally, it should last for just 10 minutes.

TAKE A ‘ WALKING REST’

Taking a short leisurely stroll could help you experience that Eureka! moment, according to researchers at

Stanford University. Their studies found a short walk helped boost creativity in participants by an average 60 per cent.

SAY YOUR PRAYERS

Spending lots of time surfing social media puts you at risk of Repetitive Strain Injury ( RSI) – pain, tingling and stiffness felt in muscles, nerves and tendons.

Lexie Williamson says: “Try the following ‘ prayer stretch’ once or twice a day as a preventative measure. First, place your palms together at chest height in a prayer position. Keeping your palms connected, slowly lower your hands until your arms reach a 90- degree position. Hold for 10 seconds. Then hold each of the following positions for 10 seconds.

“Tip your hands to the left; tip your hands to the right; move your hands outwards so your fingers are pointing away from you; finally, place the backs of your hands together with your fingers pointed down.”

MAKE MINE A MASSAGE

In the middle of a stressful work task and beginning to feel overwhelmed?

Make time for a quick massage. A new study from the University of Konstanz in Germany found a 10- minute massage boosted mental and physical relaxation.

Invest in a personal massage gadget, such as the Beurer MG153 Neck Massager (£ 89.99, LloydsPharmacy).

KAWAII TO GO

Kawaii is a Japanese word that roughly translates as ‘ cuteness’.

And researchers from the University of Hiroshima found that viewing kawaii images – specifically of cute kittens and puppies – had an amazing effect on workers.

It resulted in them not only feeling happiness, but also led to them performing tasks better than they had before viewing the images.

HANDLE A HOUSEPLANT

We know that greenery will improve the air quality in your home, but actually interacting with your potted plants can also do wonders for your wellbeing.

A study published in the Journal of Physiological Anthropology found that subjects who re- potted a houseplant felt soothed and stressfree after the task.

Experts say that any sort of activity – such as smelling, touching and feeding them – can produce similar de- stressing effects.

MEDITATE

There’s plenty of research showing that mindfulness meditation can lower stress levels, improve our ability to cope with pressure and boost concentration, memory and creativity.

And more companies, including Google and Apple, are advising employees to give a spot of on- thejob meditation a go.

To start with, try using a guided meditation app, such as Calm or Headspace, which will help transport you from tense to zen in seconds.