Small Step collection
Choose an idea that suits your day, or read the reference first. These are options to consider, not a routine assigned to you.
These pages provide general wellness information, not medical advice. Before you change your activity, eating or sleep habits, discuss it with your doctor.
Make room for a short walk
A short walk can be an activity in its own right. CDC guidance allows weekly activity to be divided into smaller chunks. If walking suits you, consider a brief outing rather than waiting for a large gap in the day.
Source: Centers for Disease Control and Prevention — What Counts as Physical Activity for Adults (checked )
Look beyond a workout session
The federal activity planner includes gardening, household chores and yardwork among its activity choices. Consider an everyday task you already do when you think about movement. The task and its pace matter; not every chore is moderate-intensity aerobic activity.
Source: Office of Disease Prevention and Health Promotion — Move Your Way activity planner (checked )
Keep a regular waking time
CDC sleep guidance recommends consistent bedtimes and waking times. Consider choosing a waking time you can keep across the week, including weekends. A regular schedule is a habit to try, not a promise of perfect sleep.
Source: Centers for Disease Control and Prevention — About Sleep (checked )
Leave a gap after the screen
CDC recommends switching off electronic devices at least 30 minutes before bed. If you use a screen late in the evening, consider putting it aside for that last half hour. Choose a quiet, screen-free activity instead.
Source: Centers for Disease Control and Prevention — About Sleep (checked )
Put water beside a meal
MedlinePlus suggests having beverages with meals and choosing water rather than sweetened drinks. If it fits your own guidance, set out water with one meal. Some people are told by their doctor to limit fluids; follow that advice rather than adding more.
Source: MedlinePlus — Water in diet (checked )
Remember the water in food
Water does not arrive only in a drinking glass. MedlinePlus explains that foods and beverages both contribute to your total water intake, and personal needs vary. Some people are told by their doctor to limit fluids; follow that advice rather than adding more.
Source: MedlinePlus — Water in diet (checked )
Let frozen vegetables be an option
A federal eating-routine fact sheet includes frozen and canned vegetables alongside fresh options. If you prefer keeping vegetables on hand, consider a frozen choice for a familiar meal. Fresh is not the only format that fits.
Source: Office of Disease Prevention and Health Promotion — Dietary Guidelines 2020–2025 fact sheet, Build a Healthy Eating Routine (2021), p. 4 (checked )
Let herbs take a turn
A federal eating-routine fact sheet suggests using herbs and spices in place of salt for flavor. Consider seasoning a familiar dish with herbs instead of reaching for salt. Pick a flavor you already enjoy.
Source: Office of Disease Prevention and Health Promotion — Dietary Guidelines 2020–2025 fact sheet, Build a Healthy Eating Routine (2021), p. 2 (checked )