Five-Minute Habits to Boost Your Heart Health

Heart Foundation statistics reveal that cardiovascular disease affects more than 4.5 million Australians, but research suggests the key to improving your heart health might be more manageable than you think.

Sanitarium Accredited Practising Dietitian Dr Jessica Ferguson has expertise in the management and prevention of chronic disease.

Here she shares her top five-minute habits that have been scientifically proven to help support heart health:

1. Exercise Snacks

For many Australians, the idea of committing to a 30-minute workout every day can feel unrealistic. But what about just five minutes?

Research has found that women who completed short bursts of vigorous physical activity – just 3.4 minutes a day – were 45% less likely to experience a major cardiovascular event than those who did none. And you don’t even need to do it all at once. The study found that even 1.5 to 4 minutes of activity daily, broken into just one-minute bursts, was associated with up to 67% lower risk of heart failure.

Another study found that just four minutes of vigorous activity each day was linked to lower risk of major adverse cardiovascular events, especially for people who were otherwise sedentary. The activity didn’t need to be structured exercise, but it did need to get the heart rate up.

“These short bursts of activity – also known as exercise snacks – can be incredibly effective,” says Jessica.

“If you’re walking briskly while taking a work call or taking the stairs instead of the lift, you’re already doing it. You don’t need to change into activewear or carve out gym time — it’s about consistent, purposeful movement.”

Here are some exercise snacks for you to try:

• Squats for as long as it takes for the kettle to boil
• Star jumps or jogging on the spot for a minute before sitting down to eat
• Calf raises while brushing your teeth
• Set a reminder on your phone to do a minute of walking for every 30 minutes of sitting

2. Start Your Day with a Fibre-rich Breakfast

Another daily five-minute habit Jessica recommends is a high-fibre breakfast.

“We often talk about fibre for digestion, but it plays a powerful role in heart health too,” says Jessica. “Starting your day with a wholegrain breakfast cereal with fruit, nuts and/or seeds is an easy five-minute habit for a healthy heart.

“Research continues to show that plant-based diets, particularly those rich in wholegrains, soluble fibre and plant sterols, are beneficial for cholesterol and overall heart health. A 2023 meta-analysis confirmed that vegetarian diets are associated with lower total and LDL (“bad”) cholesterol levels.

Try these quick breakfast ideas:

• Peach & Raspberry Parfait with Weet-Bix™
• Peaches & Cream Overnight Weet-Bix™
• Blend Weet-Bix™ into a smoothie with oat milk and banana

3. Take Five Minutes to De-stress 

“Stress doesn’t just affect how we feel, it can influence heart health too. Cortisol is the body’s main stress hormone, and elevated levels have been linked with increased risk of hypertension and cardiovascular events such as heart attack, and stroke,” says Jessica.

A systematic review published in 2024 found that short sessions of slow, controlled breathing — starting from just five minutes — could reduce feelings of stress by calming the nervous system.

“Taking a few minutes for a quiet pause, whether it’s a screen-free break or some slow, deep breathing, can help your body shift out of stress mode.”

Five-minute destress tips:

• Step outside with a cuppa and leave your phone behind
• Use box breathing (inhale four, hold four, exhale four, hold four)
• Listen to your favourite piece of music with your eyes closed

Explore more here: https://www.sanitarium.com.au/health-nutrition/nutrition