Want to improve your health but aren’t sure where to start? Life’s responsibilities may seem to get in the way, but taking control doesn’t have to cause a whole lifestyle change – it can start with a few simple steps. Here are five ways to get you started, writes NATALIE ESCOBAR.

1. Start with a morning routine – Beginning a morning routine doesn’t have to mean getting up at 5am, writing in your journal, meditating, or doing yoga all before breakfast. Consider incorporating small actions into your existing morning routine, like starting your day with a quick stretch, a glass of water, and five minutes of quiet time before checking your phone. For example, ‘after I switch off my alarm, I will drink a glass of water.’ You can easily incorporate stretching or quiet time while waiting for your coffee to brew.
2. Get moving – Getting physical doesn’t have to be restricted to just inside the gym; going out for a walk around your neighbourhood is just as effective. For adults aged 18-64, approximately 150-300 minutes of moderate activity is recommended per week, which has been shown to reduce cardiovascular risk by about one-third and improve overall mood. Struggling to find time to fit in some movement? Consider using your lunch break for a brisk walk, which is a great way to clear your mind and refresh yourself.
3. Rest to reset – A good night’s sleep can make a real difference to how your day goes; not getting enough quality sleep can lead to higher blood glucose levels. Start with setting up a consistent bedtime (even on weekends) and reducing screen time 30 minutes before bed to support the production of melatonin. Experiment with different habits and observe changes in how you feel to adjust your routine accordingly. For adults aged 18-64, it’s recommended to aim for 7-9 hours of sleep per night.
4. Prioritise mental health – Maintaining mental health is just as important as maintaining physical health. Consider practicing mindfulness exercises to unwind your brain after a long day. Access to practicing mindfulness exercises is easier than ever, thanks to the development of free mindfulness apps like Insight Timer, which offers a variety of guided meditations, sleep music tracks, and talks led by meditation and mindfulness experts, neuroscientists, psychologists, and teachers. Additionally, talking to friends or family can offer emotional support, while journaling provides a constructive outlet for thoughts and feelings.
5. Plan your meals – Meal prepping has become the new cultural phenomenon, and while it does make sorting out dinner plans easier, it can also be a time-consuming and tedious process. Instead, start by jotting down a few meal ideas before going grocery shopping, or plan what you will eat that night.