Improve Your Health–a Little at a Time

We often fall prey to the idea that accomplishing something big–like losing a significant amount of weight, beating diabetes, or just “becoming healthy”–requires big, dramatic actions. But small changes, if they’re intentional and consistent, can actually have a major impact.

Lesley Lutes, Ph.D, associate professor of psychology at the University of British Columbia, has conducted multiple studies on small-change approaches for weight loss. In one study, obese women were asked to choose just a single small nutrition or exercise related change they wanted to make–such as switching to small fries instead of large fries, or eating a cookie only on weekends instead of every day. Then they gradually added more small changes as each one became a habit. The participants in the small-change program not only lost an average of 7 pounds during the three-month program, but instead of gaining weight after it was over, they continued losing weight throughout the following six months!

Think of it as making just a 1% improvement in your life. One percent doesn’t seem like much, but if you start there, then add another 1%, then another. Pretty soon you’re at 5%, 10% or 20%.

“Those small changes can add up across time,” says Lutes.

Ideas for Small Changes to Have a Healthy Heart

• Take a 10 minute walk. If you don’t exercise at all, a brief walk is a great way to start. If you do, it’s a good way to add more exercise to your day.
• Eat an extra fruit or vegetable a day. Fruits and vegetables are inexpensive, taste good, and are good for everything from your brain to your bowels.
• Give yourself a lift. Lifting a hardcover book or a two-pound weight a few times a day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.
• Make breakfast count. Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.
• Stop drinking your calories. Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.
• Breathe deeply. Try breathing slowly and deeply for a few minutes a day. It can help you relax. Slow, deep breathing may also help lower blood pressure.
• Wash your hands often.  Scrubbing up with soap and water often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.
• Count your blessings. Taking a moment each day to acknowledge the blessings in your life is one way to start tapping into other positive emotions. These have been linked with better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.