Move
Do 30 seconds of balance practice by standing on one foot while brushing teeth. Balance is underrated… until you need it. Simple balance training improves stability and provides longterm reduction in fall risk.
Eat
Replace one refined grain serving (like white rice or white bread) with a whole grain alternative. Whole grains tend to be higher in fiber and, as a result, are correlated with reduced risk of cardiovascular disease and improvements in metabolic health.
Sleep
Avoid alcohol within 3 hours of bedtime. Alcohol is sneaky. It makes you relaxed and sleepy, but your actual sleep quality suffers. Especially with more than 1-2 drinks. Evening alcohol disrupts REM sleep and lowers overall sleep quality.
Manage
Practice 3 minutes of deep breathing before starting your workday. Brief daily breathing exercises lower stress and improve focus.