7 Quick Things You Can Do to Improve Your Health

Writing By Emma Lazar

Artwork by Tricia Caracappa

Modern life moves fast. Between work, school, family and the constant pull of screens, it’s easy to feel like there’s no time to take care of your health. But wellness doesn’t have to mean hours at the gym or a complete lifestyle overhaul. Sometimes, the most effective changes are the smallest ones—especially when they’re repeated with intention. So we asked two experienced wellness professionals for their practical, realistic tips that can fit into anyone’s daily routine. Their message is simple: small actions, done consistently, can lead to a stronger, healthier and more balanced life.

1. Fit in movement wherever you can.

Dr. Evan Cohen, chairman of emergency medicine at Northern Westchester Hospital,  recommends adding short bursts of activity into your day—even if it’s just a few push-ups between meetings or during a break. These micromovements help build strength, increase energy and break up long periods of inactivity. They’re especially helpful for people with sedentary jobs or schedules. “Even a few minutes of movement, done multiple times a day, can have a real impact on physical health,” Cohen says.

2. Commit to 15 minutes a day.

Adina Olan, owner of Breathe Pilates & Yoga in Chappaqua, recommends setting a baseline: at least 15 minutes of physical movement each day. This can be walking, dancing, a focused workout, etc. During the COVID-19 pandemic, she kept this practice going for nearly 200 consecutive days, proving how sustainable it can be. “Whatever you do, move your body,” Olan says. Daily consistency matters more than duration or intensity, especially when building habits.

3. Prioritize your core and balance.

As we age, it’s natural to lose some muscle mass, and that can impact your strength, mobility and independence. Cohen recommends prioritizing exercises that target the core and challenge your balance. Activities like standing leg lifts, plank variations or even standing on one foot can improve stability and prevent falls. This builds a foundation for aging well and staying active later in life.

4. Keep your posture in check.

“Roll your shoulders along your back and sit up taller,” says Olan. “Now even taller, and squeeze your butt cheeks together—tightly. You should feel an even bigger lift in your hips and an engaged core.” Posture affects everything—from our breathing and digestion to our energy levels and joint health. Olan says being mindful of your posture and making corrections throughout the day can reduce tension and chronic pain, especially in the back and neck.

5. Drink more water.

Hydration supports nearly every system in the body—from brain function to skin health to joint mobility. “Drink water—all day, every day,” Olan says. “I drink an enormous amount.” Aim for consistent sips throughout the day rather than waiting until you feel thirsty. Keeping a refillable water bottle nearby can help you stay mindful of your intake and avoid fatigue, headaches or sluggishness related to dehydration. (See page 61 for more hydration tips.)

6. Meditate or just breathe.

Mental health is as important as physical health. Cohen says meaningful change requires patience—and often begins with stillness. “I’m a strong believer that meditation has an important role to play,” he says. “Sometimes, we need it to ground us, sometimes to make us feel more relaxed, and sometimes to help us fall asleep.” Meditation, mindful breathing or simply sitting in silence for a few minutes can help regulate stress, improve focus and reset your nervous system. Start small: even two minutes of deep breathing can make a difference in how you feel and respond to daily pressures.

7. Do what makes you happy.

Finding time for joy, creativity and connection is essential to emotional resilience. “Find what bring you happiness, joy and makes you feel mentally grounded,” Cohen advises. He says happiness supports well-being on a deep level. Whether it’s reading, playing music, gardening or spending time with loved ones, regular moments of enjoyment can relieve stress and promote a more balanced mindset. Health isn’t only about effort—it’s also about enjoyment and fulfillment.

This article was published in the May/June 2025 edition of Connect to Northern Westchester.