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How to Apply Incremental changes for better Health for men

change written in dice - Incremental changes

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Across all the blog posts on this site are examples of small incremental changes you can make to improve your health and wellbeing.  Most people are looking for quick radical changes but forget that it took a compounding of small changes to make you unhealthy in the first place. 


While large or radical change is possible, it is usually much more difficult to establish as a habit.  For example you may be 50 lbs overweight and decide you are going to run 2 miles a day.  Great, but this is difficult to introduce as a habit and it includes a whole chain of actions that aren’t currently part of your routine.  This radical change is much too difficult for most.  Small changes, such as doing jumping jacks, don’t require much of a barrier to start. It can be done anywhere at anytime.  Small changes can eventually lead to bigger change but it is usually a gradual process. 

See 12 Micro Habits to Improve Your Life and Regain your Edge for more information on developing small changes to improve your life.



Incremental Change implies a gradual and continuous process of making small improvements over time.

As it applies to improving one’s health, it involves adopting  small, easy habit forming changes  gradually over time.



Line graph- incremental changes
Incremental changes

Let’s take a look at some of the smaller less difficult changes I recommend throughout which, if you are persistent and have some patience will transform your life and help you regain your health, confidence and well being.




Without continual growth and progress, such words as improvement, achievement, and success have no meaning. 

~Benjamin Franklin


Types of Incremental Changes to Try Out

1. Hydrate

Drink up to 8 glasses of water a day to increase your metabolism, flush out toxins, improve your skin, help you manage your weight and improve your mood.

From Drink Your Water Daily: 10 Surprising Benefits to a Healthy Life


2. Cardio

Start with 2 minutes of jumping jacks each day to improve your cardiovascular system, boost your metabolism, increase your bone density, improve your coordination and stability and reduce stress and anxiety.

From How to Use Jumping Jacks to Gain Stability and More


3. Deep Breathing

Practice deep breathing for 5 minutes each day, sitting or lying down before bed to increase oxygen flow to the blood to ease pain, to help cleanse your body of toxins, and to reduce stress.

From Breathing for Healing: How to for men over 50


4. Quality Sleep

To get more energy for the day try setting a sleeping routine and work toward getting 6 – 8 hours of sleep each night. Don’t drink coffee in the afternoon and reduce your alcohol consumption for better rest and more energy.

From How to get more energy at 50 years and older


5. Exercise, Companionship and Social Engagement

Take yours or a neighbor’s dog for a walk regularly or daily to get exercise, reduce stress and get to know your neighbors – people seem to be drawn to dogs and will stop and chat.

From Health Benefits of Walking Dogs for Men: Inexpensive, Easy Fitness



James Clear discusses in his book Atomic Habits the journey to success for the British Cycling team that made incrementally small changes over time to become Tour de France winners. One of the changes they made was to the mattresses the cyclers slept on. The power of compounding works not only with money but with habits as well.


Conclusion: Applying Incremental Changes for Health and Life

Think of the small incremental changes you can make to your daily routine to introduce changes that improve your health.  The examples listed above are those that are relatively easy to adopt and manage but could include a bunch more depending upon your current habits and routines.


Changes such as drinking more water, doing jumping jacks and practicing deep breathing may not have an immediate impact but given time will have a profound impact on your life.  Opt for small incremental changes that will contribute to your well being and keep at it.  Time will reward you.


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the support and guidance of your physician when you are unsure about any health issues.

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Daily Tip

Alcohol? Red Wine is the Better Choice

Pouring a glass of red wineChoose red wine when drinking alcohol for a number of health benefits. First, it contains antioxidants like resveratrol, which support heart health by improving cholesterol levels and blood flow. Additionally, it can reduce the risk of heart disease and stroke. It also has anti-inflammatory properties that boost overall health. Plus, moderate consumption of it may help improve gut health and support longevity. With these benefits, it stands out as a healthier option compared to other alcoholic beverages. So, next time you want to drink alcohol, choose red wine for its health benefits.

Check out Easy Choices Hard Life, Hard Choices the Best Life.

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