In this 5‑minute daily session aimed at busy working professionals, Aravind Padmaraju, Ph.D., guides participants through a structured routine designed to kick‑start the day with positivity and movement. The session begins with a brief check‑in and three spoken affirmations that emphasize a great day and gratitude for a healthy, fit body, highlighting the power of subconscious programming. A quick warm‑up follows, consisting of neck and arm movements, then participants perform 25 jumping jacks (with a low‑impact alternative). After the exercise, viewers are instructed to carry a water bottle, sip water throughout the day, and take a 5‑10‑minute walk. Participants are asked to type “I am done” as a completion check‑in. The host encourages sharing the routine, stresses the importance of building fitness as a habit rather than chasing fad or crash diets, and promotes weekly webinars (Wednesday 8 PM IST and Saturday 11 AM IST) for deeper guidance. The overall message is that simple, consistent actions are more effective than complex diets or lengthy workouts for long‑term health.
Chapters
Instagram, good morning YouTube. So we are entered to 21 days challenge of 5 minutes, 5 minutes activities every single day for working pros. So let's begin the day 4. So how are you doing? Type it in the chat box. How are you doing? How was the day 4? So, so what is this challenge is all about? So this challenge is all about, I know that busy working professionals like me who are struggling to get back to routine and get back to get the time and all of them. So I thought, okay, why can't you do in 5 minutes to kickstart your day with more effectively and positively and set a right tone for the day? So this 5 minutes You can start with energizing your body, and we're going to do simple exercises for 5 minutes, and I want each one of you to try them and make fitness part of a lifestyle. There's nothing in your life can replace your health, not your money, not your relationship, not your position, nothing which can help. So the only thing can help you is keep working on every single day and be that inspiration for yourself. And be that inspiration for your family and surrounding people. So let's start with the first thing. So what we're going to do is we're going to affirm a positive sentence every single day. So we're going to start that first, 3 times we're going to affirm, and then we're going to start with a small workout, and then we'll end with today's assignment from my side. Are you ready? Type it in the chat box if you are ready. Type 'I am ready.' Okay, let's start. The first one, what I want you to say is, uh, feel it from your heart. So basically, um, every single word you say. It should come from bottom of your heart and you have the feelings. Okay, let's start. Today is going to be a great day. Today is going to be a great day. Today is going to be a great day. I want you to affirm, repeat with me. The next one is, I'm so grateful now that my 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, and consistently every single day. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, and consistently every single day. So these affirmations are very powerful. This has been working like wonders in my life because every time you are forming the right sentence, your subconscious mind is getting programmed. Indirectly or directly, you're going to put those actions. So write down and affirm them every single day, okay? You can do it even multiple times if you want. So the next one, what we're going to do is we're going to do a warm-up, and then we're going to do— I think yesterday we did 20 jumping jacks, today we're going to do 25 jumping jacks, okay? If you are really heavy, don't do jumping jacks. You can just do a standing position, okay? Right, okay, let's start with our neck movements. 5, 4, 3, 2, and 1. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. Then your hands. 1, 2, 3, 4, 5. Opposite side. 1, 2, 3, 4, and 5. And 1, 2, 3, 4, and 5. So let's start with the jumping jacks. So we're gonna do 25 jumping jacks. Ready? Okay, start. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25. So that's the jumping jacks. And what is the next one you have to do is take a water bottle. So you're going to carry a water bottle throughout a day, okay? And you're going to sip your water throughout a day. Every single day morning, drink at least a glass or 2 glasses of water. It's a must. It's going to hydrate you. Most of the times you complicate that I need a complicated diet, I need to do hours of workout, but doing nothing is better than doing something. So that is what is the secret. Keep it simple. And what you do after this, go for a 5-10 minutes of a walk. Go out and walk. And type once you're done it, type I am done below the video, whether you're watching in Instagram or YouTube. So type it in the chat box, I am done. Okay, that's all guys. I'll see you again tomorrow. So we are done with the 5 minutes workout, 5 minutes routine, 5 minutes challenge. So hope you are loving them. I want you to share it with your family, your friends, and take this awareness. I think there is the biggest concerns what is going through currently in the market is one is a weight loss, and people are struggling to get fit even though a lot of information is there. Every single knowledge is already there, but people are failing. So if you really want to know how this exactly works, I do a webinar every Wednesday and Sunday. You can join them. So Wednesday at 8 PM Indian Standard Time and Saturday at 11 AM. Indian Standard Time. You can join, you can learn, and then you can kickstart your journey. So that's all, guys. Arvind signing off. Take care, love you all, and focus on building habits. It's the only way to build fitness. Take fitness as a lifestyle. Don't go into traps of getting the things faster and going— don't go into the fad diets, crash diets, because it's going to damage your body more than what you expect. Okay, see you guys. Love you all. Have a great day. See you tomorrow. Bye-bye.
