Why Small Changes Work
Science says tiny tweaks—like adding 10 minutes of exercise—build lasting habits.
Add Movement Anywhere
Short bursts of activity lift your mood.
Stair Swap
Skip the elevator today.
Leg Power
Feel stronger fast.
Quick Win
Just two flights daily.
Desk Stretch
Stand and stretch every hour.
Neck Relief
Roll your shoulders back.
Example: John’s Journey
John, an Ohio clerk, added a 5-minute walk and lost 10 pounds.
His Walk Habit
Post-lunch strolls became his thing.
Energy Spike
He ditched the 2 PM slump.
Mindful Eating Made Simple
Small food swaps improve health without stress.
Swap One Snack
Trade chips for nuts once a week.
Nut Boost
Almonds pack protein.
Fuller Longer
Curb cravings naturally.
Water First
Drink before meals to avoid overeating.
Glass Habit
One glass, 10 minutes prior.
Hydration Perk
Clear skin bonus!