Can small things improve your fitness?

Anyone who eats fruit over the age of 30 knows that an apple a day won’t actually keep the doctor away. That said, you may have wondered: Can small behavioral changes have a big impact on your health?

For example, is it worth taking the stairs instead of the elevator when and if you get back to the office. Or is it better to keep doing everything in the most time-efficient way possible and then use the saved time for a more vigorous workout? To find out, we put the question to an expert, Aaptiv master trainer Jaime McFaden. (Note that eligible Haven Term policyholders get a free subscription to Aaptiv through the Haven Life Plus bonus rider.) Here’s what she told us.

Start small

When asked if doing small things to increase fitness is worthwhile, McFaden is unequivocal: “100% it works,” she says. “Even a minute a day can make a difference because you’re creating different patterns of behavior. A lot of times people think that if they don’t get the hour-long workout in, or deal with the bigger picture stuff, then the granular stuff isn’t worth it. But it could couldn’t be further from the truth.” She adds that “actually, the little things compound over time, so even if a person were to just take a 1% shift every day, it’s enough in the long run.”

As an example of the kind of little things a person can do, McFaden says, “I’ve just been in back-to-back meetings, so I put in my headphones so I can take a quick walk while I’m talking to you.” (It should be noted that McFadden doesn’t sound out of breath or like she’s exerting herself at all, but of course she’s a fitness pro.) “Walking is the most underrated form of exercise,” she says. “Not only does it burn calories, it also provides some mental clarity and focus. Getting out for a 10-minute walk without your phone gives your brain and body mental and physical space.”

If you want to do something quick that feels more intentional, “I have clients stand up and do a one-minute plank, 10 jumping jacks, or 50 squats,” says McFaden. These are all things you can do during a work day if you have a place where you can be alone for a while. (Planking during a meeting can be counterproductive.) In that vein, another option is to “put on a song you love and get up and dance for three minutes.” Again, this might be better in a private space, though you never know—turning your next all-hands into a dance party might just lead to a promotion.

Some ideas to get you started

So what are the little things a really busy person with an office job can do?

“Most of my clients work a lot more than 40 hours a week, and they don’t get up from their desks very often,” says McFadden. “For people in that situation, it’s really valuable to set an alarm on your phone so that every hour you get up, have a glass of water and walk around for a few minutes.” This of course has the bonus that almost anyone can do it, almost anywhere.

Earlier in the day, McFaden says, you can “have a morning ritual that involves self-care. A few minutes after you wake up, stretch your body a little—just stretch your arms, take a big deep breath, and maybe do some gentle side twists. When you walk up, drink a big glass of water; if you want some electrolytes, put some lemon and salt in there to get your metabolism going.”

You don’t even have to plan that much to make small but useful changes. “Just doing something as simple as parking a little further from the store or taking the stairs instead of the elevator,” she says. “Not only will you improve your well-being physically, you’ll also help improve your focus and clarity.”

If this all sounds simple, that’s because it is. And it should be. To make the most of small actions, McFaden says we should look for “achievable things we can do forever. Instead of seeing it as a sprint to get somewhere, think of it as a marathon, something you can do the rest of your life.”