Move
Do 1 set of 10 squats from your chair once per hour (or per 2 hours, or twice per day, or once per day). A squat is simply how you stand up from a chair. The ability to stand up from your chair is directly linked to both improved physical function and mobility, particularly as we age.
Eat
Swap one sugary drink for water or sparkling water. This is a very quick and easy way to lower both sugar consumption and calorie consumption. And while no sugary drinks certainly supports optimal health more than a lot of sugary drinks, even marginal improvement counts.
Sleep
Keep your bedroom slightly cooler at night (65–68°F if possible). Cooler sleep environments improve sleep efficiency and sleep depth.
Manage
Try “box breathing” (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec) for 2 minutes. Controlled breathing practices regularly are shown to reduce physiological markers of stress.