Health experts say that small changes are the most effective way to achieve long-term good health.
“There is a greater chance of success if adjustments – such as increasing exercise and changing how you eat – are made slowly,” says Dr. Liz Applegate, a nationally recognized expert on nutrition and fitness, and the director of sports nutrition at the University of California, Davis.
Here are some ideas on how to help improve your health with small changes that will have an impact:
Take 10-minute breaks
If possible, take a short walk outside or to the other side of your office building. It will clear your head and help to improve your metabolism, get the blood flowing and rejuvenate you during the work day.
Today, people of all ages are looking for hydration options to support their active lifestyles, but they’re not willing to sacrifice flavor or incur excessive calories. Make your water multitask for you by choosing a beverage that hydrates while also providing essential nutrients.
Take time to laugh
Studies show that deep laughter can greatly benefit our health by lowering levels of stress hormones, relaxing muscles and reducing anxiety. Take a break during the day to check out an entertaining Web site or unwind before bedtime with your favorite late night show.
Cut restaurant meals in half
The portion size at restaurants has increased during the last decade, and eating out can be a big factor in weight gain. Split your main course with your dining partner or divide your serving in half and take it home for lunch the next day.
Eat foods that are colorful
Healthy foods are usually those that have vibrant colors, such as red and yellow peppers, blueberries, cantaloupe or spinach. By incorporating a variety of colors into your diet at home and while eating out, you are more likely to get your recommended daily nutrients.
Exercise in moderation
Studies have shown that moderate exercise such as walking for 30 minutes a day five or more days a week can improve your cardiovascular fitness. You will see even greater benefits if you increase the mileage, walk up an incline, or jog.
“Just remember to keep your goals realistic at the beginning,” says Applegate. “Once you start feeling the benefits, you’ll want to incorporate even more healthy habits.”