Even if you’re already on the right track, eating healthier and getting to the gym, there are always little things you can do to help the process To start, try healthy lifestyle swaps like these three below, which can impact your overall well-being.


To avoid the 4 p.m. slump, find some stairs. A new study published in Physiology & Behavior found that 10 minutes of walking up and down stairs at a regular pace was more likely to make participants feel energized than ingesting 50 milligrams of caffeine. (This is the equivalent to about a cup of green tea (59 mg), two cans of soda (58 mg) or just less than a shot of espresso (63 mg)).


Even if you go to the gym after work, you’re still sitting for a good 6-8 hours at work everyday. To improve your daily mobility, try switching your smaller work meetings, such as one-on-ones, to walking meetings. “The goal with walking meetings isn’t to sweat up a storm. The goal is just to integrate a little more natural movement into daily life,” says Dani Singer, fitness director of Fit2Go Personal Training in Baltimore, Maryland. “The boost you receive in mood and energy will pay off much higher than the calories you burn.” As added bonuses: research published in the Journal of Experimental Psychology suggests that walking leads to increased creative thinking, and an exploratory study from the Harvard Business Review proposes that walking meetings support better cognitive engagement on the job.


It’s hard to keep to a diet on vacation, and the last thing you want to do is hit the hotel gym every morning. “Different places often have different cultures when it comes to exercise, and trying working out their way can add a fantastic experience to your trip. In India, try yoga; in China, try tai chi,” says Julia Buckley, a trainer in the U.K. and author of The Fat Burn Revolution. “Change your mindset from seeing exercise as a chore which you shouldn’t have to do on vacation to thinking of it as something that will enhance your vacation by energizing your body and calming your mind.”


Even though online shopping can be incredibly conveinent, it’ll never beat the nice walk you take through stores. Try to park your car far from the front and enjoy the time spent strolling around — you’re burning calories. Use a basket instead of a shopping cart if you’re only picking up a few items.

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