Small lifestyle changes that make a big difference

While many modern ailments can be linked to unhealthy lifestyle choices, changing those choices can be challenging. It may seem overwhelming or futile to even try.

But Dr. Stephen Kopecky, a Mayo Clinic cardiologist, recommends getting closer Changes in lifestyle in the same way you would learn a musical instrument or teaching math to a child: one step at a time.

Whether your goal is to reduce your blood pressurecontrol the symptoms of diabetes, lose weight or just feeling healthier as you age, small changes can make a big difference.

Here are five small actions that can lead to powerful transformations.

• Take one less bite a day of unhealthy foods. If you want to make healthier food choices, start with just one bite. Leave the pizza dough on your plate and have another bite of salad instead. Or add a single slice of apple to your breakfast.
• Cut corners without sacrificing food. You don’t have to stop eating the foods you love, but you may need to think differently about portions. Eat what you want, but don’t eat as much as you want of what you want.
• Get up and move around for three to five minutes every hour. Physical activity has two parts: moving more and sitting less. If you’re sedentary, and most people in the US are, get up every hour to move your body in a way you enjoy.
• Take 10 minutes for intervals. Don’t have time for a long workout? No problem. Interval training is a highly effective and time efficient form of exercise. It consists of short bursts of 30 seconds of high-intensity activity with periods of rest. For example, switching from walking to jogging, or biking uphill during a leisurely ride.
• Say these two words: “Okay.” It is important to forgive yourself when he falls on a losing streak. Positive self-talk takes practice like anything else, but eventually being friendly with yourself will become second nature.

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