Healthy habits: 5 low-hanging fruit you can win today

Foraging in your neighborhood is a fun, free, and easy way to enjoy fresh fruit. Find the fruits that are in public domain, easy to reach, and ripe!

Your health works the same way—sometimes the best results come from the “low-hanging fruit.” Small, easy wins you can grab right now to build momentum, boost confidence, and keep stacking progress.

Below are 5 simple, free habits you can start today—no overwhelm, no big effort, just the kind of wins that add up and make a difference.

1. Say NO to Sitting Around
   30 minutes of moderate-intensity exercise daily is the bare minimum you need to support many health issues. 

• Do some stretches while you’re brewing coffee

• Wake up early and walk/jog around the block

• Take a bike ride with your friends

• Dance to some music after work

• Sign up to play pickleball

• Mow your lawn

• Hike with your dog

• Walk briskly every day after dinner

2. Gamify Your Veggies
   Increased fruit & veggie intake is associated with reduced risk of heart disease, cancer and all-cause mortality! 

• Check out the 800g challenge and invite your family to see who can eat the most this week!

3. Nurture Your Stress
   Strong social connections AND spending time in nature can improve your immune function and help you during stressful periods.

   • Run errands with your friends

   • Plan a weekly fun activity or meetup

   • Call your people instead of texting them

   • Sit by a lake or a creek and watch your breath for 5 minutes

   • Practice meditation — try this app for free

4. Hydrate, Yo!
   If there is a “holy grail” for health, it would literally be a cup of water. 

• Find a water bottle with a straw and aim to drink the whole thing before lunch. Refill and do the same thing before dinner. 

5. Power Up With Protein
   Take a good look at your regular meals. Can you find the protein?

• Aim for 1-2 palm-sized portions of lean protein at every meal

• Prioritize protein early in the day to feel happier, stay fuller, and avoid those late-afternoon energy drops.

• Prioritize lean cuts of beef, chicken, pork, turkey, tuna, eggs, yogurt, lentils, nuts, soy, and whole grains!