While we should always strive to achieve these kinds of health goals, the path to better health doesn't always have to mean taking big leaps.

 

There are also many smaller steps you can take that will help improve your overall health and quality of life, and because they're things you can easily incorporate into your routine, they'll be easy to stick with in the long run. Even if you only have a few minutes, you can use that time to improve your well-being.

 

Try to incorporate the following activities and strategies into your day. When these simple steps become habits, they can add up to a big positive effect on your overall health.

 

 

Experts recommend regular exercise, meditation, and breathing techniques to reduce stress. But even something as simple and pleasurable as listening to soothing music, reading a good book, soaking in a hot tub, or playing with your pet can help you relax.

That's advice you should take seriously because prolonged stress can cause or exacerbate a number of health problems, including heart disease, stroke, high blood pressure, depression, ulcers, irritable bowel syndrome, migraines, and obesity.

 

Don't have much time? Don't let that stress you out. As with exercise, even short periods of relaxation are beneficial.

Spending even 10 minutes at a time doing something you enjoy can go a long way in beating the stressors of everyday life. Simply reading a chapter or taking your dog for a few laps around the block will help him feel calmer, more refreshed, and more energized.

 

If you can't take a complete break from whatever you're doing, try just taking slow, deep breaths right now. When you slow down your breathing, it helps you relax. This relaxation response releases chemicals in the body that relieve stress and can improve immune function.

 

Deep breathing can also lower your resting heart rate. People with lower resting heart rates are generally in better physical condition than those with higher rates.

 

 

A salt shaker on the dining table makes it all too easy to consume too much salt, which can lead to high blood pressure. So put the shaker in a cabinet or pantry and take it out only when you're cooking.

 

It's also a good idea to taste food before salting it. You may find that you don't need more.

 

You can also try seasoning your food with lemon or lime juice, garlic, red pepper flakes, herbs, or a salt-free seasoning mix. Stock your fridge and pantry with your favorite fresh and dried herbs so you'll always have them on hand to flavor your food.

 

 

Most of us don't get the seven or more hours of sleep we need as adults.

 

Over time, lack of sleep can increase your risk of heart attack or stroke, regardless of your age, weight, or exercise habits. 

 

If you're constantly deprived of sleep, going to bed even 15 minutes earlier each night might help. Also set a regular time for sleeping and waking up, and stick to it, even on days off.

 

 

Studies have shown that the powerful antioxidants found in red wine protect against heart disease, colon cancer, anxiety, and depression. So unless there's a medical reason why you shouldn't drink, go ahead and enjoy that glass of merlot with your late-night meal. You can even toast your good health.

 

But drink in moderation. Just as a small amount of red wine has health benefits, too much alcohol, even red wine, can cause a variety of health problems, including liver and kidney disease and cancer.

 

Women, in particular, should be careful about drinking alcohol. They have a higher overall risk of liver problems than men, so they are more likely to experience liver problems from smaller amounts of alcohol.

 

For a healthy man, two drinks a day probably won't hurt and women, on the other hand, should limit themselves to one alcoholic drink per day.

 

 

The next time you're at your desk or on the phone, take a moment to think about your posture. Then, straighten your back, tuck in your stomach, and place your feet on the floor without crossing your legs. You will feel more relaxed immediately by joining health and wellness events.

 

The few seconds this takes can help you avoid back pain, one of the most common health problems in the United States and a leading cause of disability.

 

And if you work in front of a computer, look at the ergonomics of your workstation (how it fits and moves in your environment) to help prevent back and neck strain, carpal tunnel syndrome, eye strain, and other work injuries.

 

 

Rush researchers have found that mentally challenging activities, such as reading, solving crossword puzzles or Sodoku, and playing chess, can have a protective effect on the brain.

 

According to research studies, occupying your mind on a regular basis can help reduce the risk of dementia associated with Alzheimer's disease.

 

You don't like puzzles or games? Don't worry—there are other ways to keep your brain healthy. Eat with your non-dominant hand. Walk a new route home from work. And connect with others: Staying socially engaged can also protect against dementia.

 

 

Maintaining a healthy weight can lower your risk of heart disease, stroke, and some types of cancer. But for women, there's another reason to keep the pounds from packing on: It will lower your risk of future pelvic floor disorders.

 

Pelvic floor disorders are more common in women who have given birth vaginally. However, a recent study found that even women who have never had a vaginal birth are at increased risk of stress urinary incontinence if they are overweight or obese.

 

 

Swap white bread, rice, crackers, and pasta for healthier whole-grain versions.

 

Use skinless chicken and turkey in your recipes instead of skin-on, and leaner cuts of other meats, such as beef or pork.

 

Replace one sugary drink (soda, juice, etc.) every day with a tall glass of water.

 

If you get hungry between meals, have a handful of almonds or cashews, a piece of whole fruit, or carrot sticks dipped in hummus instead of chocolate bars or potato chips.

 

Also, try incorporating an extra serving of non-starchy vegetables into your daily diet.

 

Would you like a snack? Eat a carrot instead of a cookie. Cooking dinner for your family? Serve broccoli or spinach as a side dish instead of mashed potatoes. Add green peas to your brown rice or red or yellow bell pepper slices to your sandwich.

 

It's no secret that vegetables, especially dark leafy greens, are good for you. But there's another benefit to including more vegetables in your daily diet: They're high in fiber and contain plenty of water, so they'll leave you feeling full and satisfied without a lot of calories and fat.

 

There are many great recipes in cookbooks and online, including Rush's content hub, for tasty yet healthy vegetarian dishes.

 

 

The next time you go to a higher floor, avoid the elevator and take the stairs instead. You'll get your blood pumping, exercise your lungs, and work your lower body muscles.

 

It's a great way to add physical activity to your day without having to set aside time for exercise. If your goal is to take the recommended 10,000 steps each day, taking the stairs counts toward that total.