The thing about looking after our health as we age is that it’s so much easier not to. Why take stairs when there are lifts? Why eat salads when you could have a pizza? Why go to the gym when it’s ever so much more tempting to stay in bed?

And yet – there are ways to look after your long-term health without the mammoth effort. In fact, experts say, future-proofing your body can be done in just 10 minutes a day.

Go for a brief walk after your biggest meal

“After we eat, blood sugar naturally rises – particularly after a meal containing carbohydrates. Going for a gentle 10-minute walk afterwards encourages the muscles to use some of that glucose for energy and can help support better blood sugar control. Over time, looking after blood sugar and metabolic health is important for reducing the risk of conditions such as type 2 diabetes and heart disease. It does not need to be a fast walk either.” Dr Nadia Ahmad, GP and founder of The Weight Care Clinic

Improve your spinal mobility

“As Joseph Pilates said, you are only as young as your spinal column. A mobile spine is a key factor in being able to move well and reduce pains and aches as we age, supporting posture and reducing the load on surrounding joints. In order to improve your spinal mobility, take five to 10 minutes to do a short stretch sequence each day, incorporating the main movements of the spine. These are: flexion (forward folding) and extension (back bending – take this one gently), rotation (twisting), and lateral flexion (side bending).”

Give your nervous system five quiet minutes daily

“Chronic stress negatively affects blood pressure, glucose regulation, inflammation, digestion and sleep – all of which is not good for longevity. We cannot remove every stressor from our lives, but we can give the body regular opportunities to move out of a constant fight-or-flight state. Taking five quiet minutes a day, in which you inhale through your nose for four seconds and exhale for six seconds, can make a world of difference.” Melanie Murphy Richter, longevity expert and dietician L-Nutra Health

Get hopping

“Studies show that a daily dose of short, high‑frequency impact can be an effective method of helping to maintain bone density as we age. This is because it triggers osteocytes in the lower limb and spine, stimulating bone formation. Start with 30 seconds of gentle hopping or marching on the spot, and follow it with 30 seconds of heel drops (rise onto your toes, then drop heels with a soft thud). Repeat once. This also improves tendon stiffness and balance, which are essential for fall prevention and mobility.” Dr Elise Dallas, GP at The London General Practice

Carry something heavy for a few minutes

“Loaded carries challenge multiple muscle groups at once – grip, core, arms, and legs – and improve posture and stability. Grip strength is a key marker of overall health and predicts longevity, while core strength supports balance and reduces fall risk. Carrying weight also stimulates bone density and helps maintain functional independence.” Dr Mayoni Gooneratne, executive medical director PHC Clinics

Write down one thing you are looking forward to

“Research has associated higher levels of optimism with a greater likelihood of living to age 85 or beyond. That does not mean mindset alone determines life-span, but it can absolutely influence how we handle stress, engage with life and continue investing in our health. Gratitude is valuable, but I also love the practice of positive anticipation. Each day, take a minute to write down one thing you are genuinely looking forward to tomorrow, next month or next year. It does not have to be profound; even tiny things can help foster a more optimistic outlook.”

Practise getting up from the floor without using your hands

“It sounds simple, but getting up from the floor uses leg and core strength, balance, coordination and mobility all at once. These are all things that we want to protect as we get older. Practising it can help keep everyday movements easier, whether that is getting out of a low chair, climbing stairs or getting back up safely after a fall. You can start beside something sturdy if needed and use your hands at first, then gradually try to rely on them less. It is a really simple way of regularly testing and maintaining functional strength.”

Use ‘movement snacks’ to break up sitting

“A lot of us might exercise once in the day but then spend hours sitting at a desk, in the car or on the sofa. A movement snack is simply a very short burst of movement that breaks that sitting up. It could be walking up the stairs, doing 10 squats, stretching or walking around while you are on the phone. These small bursts help to keep the muscles working and stop long stretches of complete inactivity. They are also easy to fit into a busy day. Linking them to something you already do – like making a coffee or finishing a meeting – can make them much easier to stick to.”

Go to the sauna

“Practised for centuries, emerging medical evidence supports sauna therapy as a method for supporting longevity. Even 10-minute sessions, taken one to three times a week, are associated with better cardiovascular health, natural detoxification and stress relief, among other benefits. If you can’t get to a sauna, a warm or hot bath is a very reasonable alternative, as is a hot shower, steam therapy, sauna blankets or other form of gentle heat exposure. While these are not an exact replacement, they produce similar effects of passive heating, including increased blood flow, relaxation and muscle relief.” Dr Naveed Asif, GP at The London General Practice

“Alternatively, the popularity of ice baths has also surged, influenced by media figures like Wim Hof, who advocate research that cold exposure can enhance the immune system and aid muscle recovery. There is interest in alternating cold therapy with heat, often referred to as contrast therapy: this promotes ‘good stress’ within the body – a practice that can further enhance circulation, accelerate muscle recovery, and contribute positively to overall physiological health.”

Try the tightrope walk

“Simply walk slowly heel-to-toe in a straight line in your kitchen or living room, as though you’re walking along a tightrope. It challenges your balance, coordination and stability, helping maintain the skills that keep you steady on your feet and reduce the risk of falls as you age. Adding a head turn from side to side makes this even more practical, as in everyday life we don’t just look straight ahead when we walk.” Karen Case, specialist in older adult movement and founder of the 3-20 Way

Train your brain with the ‘dual task’ exercise

“A great habit with strong evidence when it comes to brain health is dual‑task training, which means combining movement with a cognitive challenge. For instance: seated marching while naming animals, gentle arm movements while backwards counting, or resistance‑band pulls while spelling words aloud, all of which activate the motor and cognitive pathways simultaneously. Combining movement with a cognitive challenge improves executive function, reaction time and balance, making it a surprisingly powerful way to future-proof your brain.”

Practise standing on one leg

“Balance relies on muscle strength, neurological function, and proprioception (the body’s sense of position). Training balance daily helps maintain coordination, reduces falls, and supports independence as we age. It’s a quick, practical way to help build resilience in everyday movements.”

Make the last 10 minutes before bed deliberately boring

“Evening light and mental stimulation delay melatonin release, making it harder to fall asleep. Dimming lights and putting devices away signals to your brain that it’s time to wind down, improving sleep quality. This simple routine supports hormonal health, memory, and metabolic function, and helps prevent insomnia – all of which are key ways to support long term health.”

Do five to 10 minutes daily of resistance work

“We gradually lose muscle as we age, and this can affect balance, mobility and bone health later on. The good news is you do not need a long gym session to help protect against this: five to 10 minutes of squats, wall press ups, lunges, resistance bands or light weights can be enough to get the muscles working. This is particularly important for women as they get older, especially around menopause when hormonal changes can affect muscle and bone strength.”

Sprinkle flaxseeds on one meal a day

“Fibre is undoubtedly one of the most important nutrients, it plays a vital role in supporting a healthy gut. The gut is a core component of long-term health and can influence a whole host of health outcomes such as cognitive health, weight management, psychological health, cancer risk and more. Looking after the gut is non-negotiable. A plant-rich, fibre-packed diet is an important component of gut health. Adding two tablespoons of flaxseeds to your yoghurt, salad, soup or stew takes just seconds and is a great way to help you to reach your 30g of fibre a day target.”

Catch your negative thoughts about ageing

“How we think about ageing can influence whether we continue moving, learning, socialising and taking on new experiences. In one long-term study, people with more positive perceptions of ageing lived an average of 7.5 years longer than those with more negative perceptions. Of course, positive thinking alone does not determine how long we live. But future-proofing the body also means refusing to mentally retire it before it needs to be retired. If you catch yourself saying, ‘I’m too old for that,’ stop and ask whether it is a real physical limitation or simply a belief you have absorbed about what ageing is supposed to look like.”

Protect your pelvic floor

“Pelvic floor exercises are a simple but often overlooked way for both men and women to future-proof their bodies. A stronger pelvic floor can improve bladder and bowel control, support sexual function and help maintain continence and confidence as we age. And you can do them anywhere, anytime. One exercise is to draw up and hold the muscles between the back and front passages, as if you’re stopping yourself from peeing or passing wind. Hold for two to three seconds, then relax. Repeat 10 times. Keep your bum cheeks and stomach muscles relaxed and don’t hold your breath. Over time, try to build up to a 10-second hold.”

Add protein to your breakfast

“Muscle mass degrades from the age of 30 and protein consumption – along with strength training – plays a big role in supporting muscle health. Eating protein at every meal is key, but I always recommend starting with a high-protein breakfast as it can also contribute to stabilising blood sugar levels, supporting energy throughout the day. And eating a few spoonfuls of Greek yogurt or cooking scrambled eggs takes almost no time at all. ”

Get yourself a daily dose of social connection

“Strong social connections are important for healthy ageing. Spending a few minutes each day connecting with friends, family, colleagues or members of your community can boost mental wellbeing and reduce loneliness and isolation. Face-to-face interactions are particularly valuable to help you feel like you belong and give you routine and purpose. Look for natural and authentic ways to connect, such as a conversation with a neighbour or simply checking in with someone you have not spoken to recently. The aim isn’t filling your diary, but building small, regular moments of meaningful connection that support your wellbeing over time.” Dr Robin Clark, medical director, Bupa UK Insurance