8 Things You Can Do in Just 8 Minutes to Improve Your Health and Wellbeing

Did you know that employees that take time to prioritize their well-being are typically happier, healthier, and more satisfied with their jobs and less stressed and burnt out. Promoting health and wellness among your team is a win-win situation for both businesses and employees, creating a more positive and productive workplace, while reducing healthcare costs and absenteeism.  Below you will find 8 simple ways employees and employers can improve their overall health and wellness in just 8 minutes a day!

Group of young adults high-fiving before a run

Take a Walk

Walking is a simple and effective way to improve cardiovascular health, boost energy levels, and clear the mind. Taking an 8-minute walk around the block or around the office can help reduce stress and improve overall wellbeing. If you’re feeling sluggish or unmotivated, a quick walk can help boost your mood and productivity.


Meditation is a simple and effective way to reduce stress, increase self-awareness, and improve mental wellbeing. All you need is a quiet spot and 8 minutes to sit and focus on your breath. Find a comfortable position, close your eyes, and breathe deeply. Try to clear your mind of all thoughts and focus solely on your breath. If your mind starts to wander, gently bring your attention back to your breath. After just 8 minutes, you’ll feel calmer and more relaxed.


Sitting at a desk all day or being sedentary can cause muscle tension and stiffness. Spending just 8 minutes stretching can help improve flexibility, reduce muscle pain, and increase blood flow to your muscles. Try stretching your arms, legs, and neck, holding each stretch for at least 30 seconds. You can even stretch at your desk or in the comfort of your own home.

Drink Water

Staying hydrated is essential for maintaining overall health and wellbeing. Drinking a glass of water can help you feel more alert, improve digestion, and boost your immune system. Dehydration can lead to headaches, fatigue, and even affect your cognitive function. So, make sure you’re drinking enough water throughout the day to keep your body functioning at its best.

Practice Gratitude

Practicing gratitude is a powerful way to improve mental wellbeing, reduce stress, and increase happiness. Spending just 8 minutes writing down things you’re grateful for can help shift your focus from negative to positive thoughts. Gratitude can also help improve relationships and enhance feelings of social support. So, take a moment each day to acknowledge and appreciate the good things in your life.

Listen to Music

Music has a powerful effect on our emotions and can help reduce stress and anxiety, boost mood, and improve focus. Spending 8 minutes listening to calming or uplifting music can help improve mental wellbeing and reduce stress. Whether you prefer classical music, pop, or jazz, find a playlist that helps you relax and unwind.

Practice Deep Breathing

Deep breathing is a simple and effective way to reduce stress, promote relaxation, and increase oxygen flow to your brain and body. Spending 8 minutes practicing deep breathing exercises can help calm your mind and reduce physical symptoms of stress, such as rapid heartbeat or shallow breathing. Try inhaling deeply for 4 seconds, holding your breath for 7 seconds, and exhaling for 8


Laughter is the best medicine, and spending 8 minutes watching a funny video or reading a humorous article can help reduce stress, boost the immune system, and improve mood. Laughing releases endorphins, the body’s natural feel-good chemicals, which can help reduce pain and promote relaxation. So, take a break from your work or daily routine and indulge in a good laugh.

Join Our Global Employee Health and Fitness Month (GEHFM) Challenge!

May is Global Employee Health and Fitness Month (GEHFM), an annual initiative encouraging businesses to prioritize employee well-being. Why 8 minutes? Because every 8 minutes a young adult is diagnosed with cancer.

You and your colleagues are invited to join our team at the Ulman Foundation in a month-long challenge by taking a daily mindful 8-minute wellness break! You can try one of the activities mentioned above or think of something different and new.

Take on this challenge with your colleagues and team members to earn a prize by sharing videos & photos of your wellness break on Instagram and tagging @ulmanfoundation at least 8 times during the month of May!

Ready to take on more than 8 minutes to improve employee health and wellness? 

Click here to learn why  creating a corporate running team with Ulman Foundation is good for business.


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