Sometimes advertising or people on social media make the inclusion of healthy habits seem like an all or nothing proposition. Soon, whatever solution you have had, say, training to run a 10K or learning plant-based cooking, is spent only in the planning stages and you have not made any changes at all.

Well, do not stress (it is bad for your health!), Because we are here to help you. No matter where you are on the health spectrum, you do not have to change everything right away to feel results. Here you will find small expertly supported moves that will have a huge impact on your overall well-being.

1. Have fun hydrating

We are all on a mission to drink more water, so find ways to make swallowing more exciting. Try this formula for stuffed ice cubes: fruit (berries, citrus or melon pieces) + fresh herbs (mint or basil) + water. Lift on ice trays, then toss jazz cubes into your regular H2O or sparkling glass. Need help remembering to drink? Download an app like HydroCoach or Aqualert that will send you “Drink!” alarms.

2. Benefit as much as possible breakfast

You already know how to exercise, but creating and maintaining a morning movement ritual can be especially helpful in making you feel energetic and ready to take that day, says Jen Bruno, a holistic health trainer and personal trainer in Chicago. Take your morning coffee on a walk, try sunrise yoga or ride a bike for a quick ride – action does not matter as long as you are moving. If you count it as your workout for the day, aim for about 30 minutes. Another plus: Exercise in the morning jumps-starts your metabolism and makes you more active during the rest of the day.

3. Go barefoot

Studies show that spending time outdoors can boost mood and relieve stress, but you can benefit even more if you walk around your backyard without socks and shoes. A study in the journal Explore it was found that skin-to-ground contact for at least 10 minutes can reduce inflammation and pain and increase blood flow. Some experts believe that contact with the Earth’s natural electromagnetic field helps rebalance our bioelectric systems to support cellular health.

4. Ecni surprisingly

Make your steps more fun by changing the way you move several times a week. “Try what I call ‘weird walking,'” says fitness expert Jen Sinkler, founder of the online fitness community Unapologetically Strong. “Steal, fingertips, raise calves, surround your hips, dance and catch yourself in a gathering. Play the game and spend time getting to know your body and how it works. “You’re going to exercise and work different muscles than when you put one foot in front of the other (and maybe make some little kids laugh!).

5. Do some doodling

Coloring is not just for kids! Melting between rows is its own form of zenith and relieves stress by letting the brain rest and relax, and it is a conscious experience because it removes the focus from the stressors and puts it into the task in question, according to the Cleveland Clinic. Science supports this – numerous studies suggest that art therapy can help people cope with anxiety and depression.

6. Take cold showers

Rinsing in cold water for 15 to 30 seconds can help improve circulation and give you a burst of energy in the morning, says Tania Elliott, MD, an attending physician at NYU Langone Health in New York City. When cold water hits your skin, it gives a quick blow to your nervous and circulatory system, dilating blood vessels, increasing blood flow to your extremities and causing your heart to beat faster.

7. Eat more Cherry

Research shows that cherries rich in antioxidants can improve sleep, boost immunity, and reduce joint and muscle pain — but you will need to eat plenty of them (45, to be exact!) To fit in. studies. Since this is more than most of us can eat, drinking a sour cherry concentrate can also do this, says Amber Dodzweit, a fitness trainer and founder of Built for Her in Fort Lauderdale, FL. “Cherry concentrate helps reduce the inflammation that many of our daily actions, such as exercise, can cause,” she says.

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8. Write a note of thanks

Performing a simple gesture of gratitude can give you an immediate boost of happiness, a study in Psychological Science, probably because it inspires you to feel grateful and reflect on people or positive experiences. Get creative with your delivery – buy a nice pack of note cards and a nice pen, or just send a quick email or text (taking full advantage of some fun emojis!).

9. Breathe for stronger abs

Yes, deep breathing is a great way to relieve stress, but it can also strengthen your stomach. Having a strong core is the key to a good posture and also helps prevent you from getting hurt by doing common tasks like lifting a box or throwing groceries on a high shelf, and just the act of breathing deep inside and out works those abdominal muscles, says Ife Obi, a certified Pilates instructor and founder of The Fit In in New York City.

Try it: Breathe fully and let your belly fill with air, then exhale forcefully as if you are blurring a mirror. Concentrate on breathing into your chest cage while trying to keep your abdomen tight for at least 30 seconds. Start with three times a day and work up to a minute per session – if you can do that, it means your core is getting stronger!

10. Set ring alarms

Schedule your phone to notify you every 30 to 60 minutes, then move when you hear it. “Stretch your wrists and neck, especially if you work at the computer,” says Steph Gaudreau, a strength training coach in San Diego. “Get up and do gentle torso bends, shoulder rotations and side bends.” Beyond the fact that it feels good, stretching during long periods of sitting helps prevent pain and stiffness of muscles and joints.

building a stronger body and a healthier lifestyle

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11. Count housework as an exercise

Too tired to mow the lawn AND get in your daily workout? Do not be too harsh with yourself: Science says that housework is also a form of exercise. Numerous studies have shown that engaging in daily activities that make you move and increase your heart rate can positively affect muscle strength and overall health, from the heart to your brain. Do not give up all your regular workouts, but do not hesitate to count deleting and pulling foods towards your weekly total!

12. Uluni on the floor

Watching shows may sound like a lazy thing, but when you do it on the floor, you can rebuild your body, says Kelly Starrett, DPT, co-founder of The Ready State, a mobility training app. “Sitting on the floor is one way to keep your hips open, and your spine protects itself and restores itself,” he says. “Plus, it engages the muscles we don’t use when we sit in a chair.”

There is no need to be in a perfect lotus position – you can do a squat, kneel or sit with your legs outstretched. Each targets different muscles. For extra credit, getting up from the floor regularly without relying on anything improves your balance, which studies suggest can help reduce the risk of falls that increase with age.

13. Start “Sundays with pan”

Throwing vegetables and protein in a pan with your favorite herbs and spices and then roasting them is one of the easiest ways to eat dinner at the table and eat healthy foods on your stomach, says Jessica Stamm, a registered nutritionist in Los Angeles. “Be creative based on seasonal products; in summer, I like to combine chicken with nectarine, sweet potato and onion, “she says. Defining a specific day of the week for this type of dinner (it should not be Sunday!) gives you the opportunity to prepare ahead, so to try new healthy foods and recipes.Pro tip: Do enough for leftovers, so you have some covered lunches for the week.

asparagus and baked potatoes

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14. Park your fork between bites

Indigestion is uncomfortable and lowers your energy level, and a common cause is eating too fast, says Sydney Greene, a dietitian registered in New York City. “It takes our brain 20 minutes to grasp the belly and realize that we are full. “Setting the fork requires you to chew, taste and feel the food in your mouth, which can help prevent fast food or overeating,” she says.

15. Turn off the power before bed

Create a series of bedtime steps to get you ready for sleep — turn off the lights, listen to soothing music while brushing your teeth, or do a quick meditation. And don’t forget to set aside digital devices at least 30 minutes before bed to avoid the blue light that spoils melatonin. Your sleep routine plays an important role in ensuring that you get the eight hours of sleep your body needs to undergo its full restoration each night.

This article first appeared in the August 2021 issue of Prevention.

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