In this 5‑minute daily routine for busy professionals, Dr. Aravind Padmaraju guides participants through a structured sequence designed to build consistent micro‑habits for physical and mental wellbeing. The session begins with two positive affirmations to set intention, followed by the 5‑7‑8 breathing exercise for calm and improved sleep. A brief warm‑up rotates the neck, shoulders, and arms, then participants perform 50 jumping jacks, continuing a progressive increase of five reps each day. After the workout, viewers are instructed to drink 100‑200 ml of water (emphasizing re‑hydration after waking) and to maintain a daily water intake of 2.5‑5 L. The routine concludes with a 5‑10‑minute walk and an accountability prompt to comment “I’m done.” Throughout, Dr. Padmaraju reinforces the philosophy that small, consistent actions lead to lasting, large‑scale results.
Chapters
Good morning everyone, we are entered to day 10 of this 21 days 5 minutes challenge. So hope you are enjoying these challenges. And what I wanted to tell you, one thing, right, it's all about what you, what you're going to do. This tiny, tiny habits is what will make you the huge result. Nothing is going to happen in one day, but you following every single day a small, small habits can get you anywhere and everywhere. So, so just to explain you what is this challenge is, uh, I know that a lot of you are struggling with busy life and you don't have a time and you will be keep postponing or not doing any kind of a routine. I thought of just starting a 5-21 days challenge. We are at, uh, day 10 and every day we're gonna do a 5 minutes workout, a 5 minutes routine which which is for your mind, your body, and also the some kind of exercise we do. So that is what is the routine is going on. So we are at the day 10. So let's start. So the first thing what we do as part of this 5 minutes challenge is we're going to affirm the 2 sentences to set a right intention for the day. Okay, so let's read out the first sentence. Today is going to be a great day. Today is going to be a great day. Today is going to be a great day. So what exactly you are telling your mind is every single day, whatever the happening in reality, it has been, it has been started from the thoughts. The thoughts are coming from the words what you are saying. Because of those thoughts, there is a feeling comes in your body, and that feelings are allowing you to put actions, right? So that is what is this sentence is all about. The next affirmation is I'm so grateful now that healthy and fit body comes to me easily, effortlessly, consistently, every single day. I'm so grateful now that healthy and fit body comes to me easily, effortlessly, consistently, every single day. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently, every single day. Okay, so these are the two affirmations I want to repeat multiple times. And, um, the next exercise, number 3. Today we're gonna do, uh, 5-7-8 breathing. That means in 5 seconds we're gonna do inhale, and 7 seconds we're gonna hold, and 8 seconds we're gonna exhale. Okay, so this is again a powerful breathing technique. You can do it, um, to keep yourself calm. So you can do it especially this during before going to the sleep. It has a huge impact on you getting the better sleep. Okay, so let's start. So I'm going to count 1, 2, 3, 4, 5. So you're going to breathe in and you're going to hold for my count of 7, and you're going to breathe out from your mouth for count of 8. Okay, breathe in for count of 5. 1, 2, 3, 4, 5. Hold. 1, 2, 3, 4, 5, 6, 7, and breathe out. 1, 2, 3, 4, 5, 6, 7, and 8. We're gonna do 2 more times. Breathe in for count of 5. This time you're going to count your own. Breathe in, hold, breathe out. Again, breathe in, hold, and breathe out. Okay, so this is the 5-7-8 breathing. You can try that. It has— it will calm you down with whatever the situation you're going on in your life. So it will make you to feel better or, you know, get you into the calm state. The next one is exercise. So let's do the warm-up. So let's start with the knee neck rotations. 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. Your shoulders. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. And your hands, 1, 2, 3, 4, 5. So the next one, what we're gonna do is today we're gonna do 50 jumping jacks. We are done yesterday, 45 jumping jacks. Every day we are adding 5 jumping jacks, okay? 5, 4, 3, 2, 1, start.
Okay, that's 50 jumping jacks. Well done, guys. So the next, what we're going to do is we're going to have one glass of water or 100 to 200 ml of water you want to drink. Most of the times when you get up, your body is in a deep dehydration state. You're drinking your water, you're just getting your body again hydrated well. And also carry a water bottle wherever you go and drink at least 2.5 to 5 liters of water, depends on your own hydration levels. So that will actually make you sure that your body is cleansing all the toxins in your body and also hydrating well. Yeah, and the last but not the least, I want you to go after this, uh, live, go for 5 to 10 minutes of walk and come back and type 'I'm done' in the comment section. Either you are watching me through YouTube, or if you're watching me in Instagram. Okay, love you all and have a great day and have a great Sunday. And, uh, there's only one thing I can say, guys, is it's all about what is the small, small steps you're gonna take every single day is going to take you to the bigger results. It is all about doing small and making— keeping it consistent and doing it for the long time will get you lifelong results. So hope you're gonna do it, and I'll see you again tomorrow. Until then, bye-bye, have a great Sunday. See you tomorrow. Bye-bye, guys, love you all.
