6 Small Changes That Can Give Your Health a Major Boost

Research suggests that adults under 65 should consume about 0.8 grams of dietary protein per kilogram of body weight to maintain optimal health. After 65, you should aim for 1 to 1.2 grams of protein per kilogram of body weight. (That’s at least 68 grams of protein per day for a 150-pound person.

At meal times, add a whole-food source of protein. This might mean including eggs with breakfast, and a lean protein like fish, tofu, or chicken at lunch and dinner.

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Self care isn’t just about wellness retreats and complex skincare routines. “Self care can include subtle activities that help you maintain healthy boundaries,” says Ibinye Osibodu-Onyali, L.M.F.T., a licensed marriage and family therapist.

“Sometimes, it’s simply about speaking to yourself with kindness and self-respect,” she says.

Set a small goal for yourself to incorporate more movement into your everyday routine—especially on the days when you don’t have the time to get a run in or head to the gym.

“A body in motion stays in motion,” says Alex Silver-Fagan, personal trainer and creator of Flow Into Strong. “When you’re working on sticking to a healthier routine, the little things add up and keep you on track. Even if you aren’t able to get a full workout in during the day, going for walks, taking the stairs, and doing little bits of movement consistently will keep you on the path towards your goals.”

There’s more to staying healthy than working out and eating right. It also involves taking time to relax. Taking steps to manage stress can help keep the immune, digestive, and sleep systems functioning soundly. Thankfully you don’t need to spend forever in a yoga class or bathtub to unwind.

Bethany Lyons, the founder of Lyons Den Power Yoga, suggests this simple breathing exercise to release tension from the body: Over the course of 30 seconds, take five deep breaths.

“Count to five and pause at the top of the inhale, then count to five and pause at the bottom of the exhale,” she says. “To cause an even bigger shift to your state of mind or mood, visualize breathing in whatever you want to create in the moment and visualize letting go of any feelings or thoughts that are not serving you.”

Even something as simple as stretching can make a major difference in your overall health. “Stretching is so important because [it can] keep you healthy, mobile, and pain-free for the long term,” says Vanessa Chu, cofounder of Stretch*d.

Chu recommends stretching for 10 minutes first thing in the morning when your body is often stiff from being immobile for so long. Her go-to move? The single-knee hugger, which you can execute by laying on your back. Keeping your left leg down, bring your right knee toward your chest and wrap your hands around your right hamstring. Pull the hamstring slowly toward your torso for 30 seconds. Release, and repeat on the opposite side.

Spring is the perfect time to banish the treadmill and get outside. Not only can getting outdoors put you in a better mood, but it can also keep you on your fitness game.

According to research from the Peninsula College of Medicine and Dentistry, those that got active in the great outdoors enjoyed their workouts more and said they were more likely to repeat them than participants who were holed up inside.