Vanessa Sturman, a seasoned health coach with over a decade of experience, is championing a simple yet powerful habit that could add years to your life. Based in Barnet, London, Vanessa works with a diverse group—from executives and athletes to retirees—and shares that many people mistakenly believe improving health must be difficult. However, her advice centers on ease and consistency.
Drawing on research published in The Lancet, Vanessa points out that just five extra minutes of moderate-to-vigorous physical activity daily can prevent around six percent of deaths among the least active individuals and ten percent in the general population. This highlights the profound benefits of even brief bursts of movement.
Her first recommendation is to incorporate an additional five minutes of walking into your daily routine. Whether it’s a brisk walk before your morning coffee or during a mid-morning break, these incremental steps add up. Vanessa emphasizes that small, manageable changes foster long-term commitment and measurable results.
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Beyond walking, Vanessa advises complementing physical activity by enhancing your diet in simple ways. Adding one extra portion of fruit each day can lower the risk of heart disease, type 2 diabetes, and other lifestyle-related illnesses. Fruits are low in calories yet rich in vitamins and fiber, which also help curb cravings and promote weight management. Easy tweaks like topping toast with banana slices, mixing frozen berries into porridge, or enjoying an apple as a snack can seamlessly boost your intake.
Additionally, Vanessa recommends a daily handful of nuts or seeds. These nutrient-dense foods support gut health, cognitive function, and cardiovascular well-being. Their fiber and healthy fats increase satiety, which can reduce unhealthy snacking. Practical strategies include carrying a small container of mixed nuts in your bag or sprinkling seeds onto salads and cereals. Buying in bulk keeps costs down, making this a budget-friendly habit with lasting benefits.
The common thread in Vanessa’s approach is consistency and simplicity. Starting these easy habits today—not waiting for the “perfect” moment—builds a foundation for improved health, enhanced mental well-being, and potentially longer life. She concludes, “Health is the sum of many small choices made daily. It’s about progress, not perfection.”
By committing just five extra minutes of walking, an additional portion of fruit, and a handful of nuts or seeds each day, you can nurture your body and wellbeing in a sustainable, cost-effective way.