The Blog

How do you want to live your life?

Maybe you want to keep up with your kids or grandkids without feeling out of breath. Maybe you’re looking forward to summer hikes, gardening on the weekends, or just having enough energy to enjoy your day. 

But for many adults, these everyday joys can feel out of reach. Chronic conditions like heart disease, type 2 diabetes, and obesity affect 6 in 10 Americans, making even simple tasks more challenging. Managing medications, fatigue, or diet restrictions can take a toll—not just physically, but mentally and emotionally, too. 

And while we can’t control everything—some illnesses are tied to genetics or age—we can take small steps that make a real difference in how we feel and function every day. 

You Don’t Have to Do It All at Once 

Yes, healthy living can sound overwhelming: eat better, move more, sleep more, drink water, reduce stress. But you don’t have to change everything overnight. The key is to start small and build on your progress. 

Programs like Pick it! Try it! Like it!, Food Hero, and EatFresh were designed to help people make practical, real-life changes—one small step at a time. 

Eat a Little Better, One Bite at a Time 

What you eat affects everything from your energy levels to your heart health. Diets high in processed foods and low in nutrients can raise your risk of serious conditions like stroke, high blood pressure, and type 2 diabetes. 

But eating healthier doesn’t have to mean a total diet overhaul. 

Try these easy nutrition swaps: 

• Use less salt when cooking 

• Cut back slowly on packaged, salty snacks and fast food 

• Add a handful of nuts or seeds to salads or oatmeal 

• Include more seafood or omega-3s in your weekly meals 

• Add one more fruit or veggie to each meal (even frozen counts!) 

• Replace sugary drinks with water, flavored seltzer, or unsweetened tea 

 Resources to explore: 

• Pick it! Try it! Like it! – Try new fruits and veggies with simple prep ideas your family will love 

• Food Hero – Affordable, fast, and family-friendly recipes anyone can make 

• EatFresh.org – Healthy meals made with common ingredients, plus budget-friendly tips 

Move More, Sit Less 

You don’t need a gym to get the benefits of physical activity. Regular movement supports your heart, muscles, joints, and mental health—and it helps manage weight, blood sugar, and blood pressure. 

Even short bursts of movement can make a big difference. 

Simple ways to get moving: 

• Set a timer to stand and stretch every hour 

• Take a brisk 10-minute walk after lunch or dinner 

• Stretch gently when you wake up 

• Try dancing, yard work, or even house cleaning as light cardio 

• Invite a friend or family member to move with you—it’s more fun that way! 

Bonus tip: Pair physical activity with something enjoyable (like music or a podcast) to make it feel less like a chore and more like “me time.” 

Prioritize Sleep (Even When Life Feels Too Busy) 

Sleep often gets pushed to the bottom of the list—but it’s one of the most powerful tools for preventing and managing chronic illness. Lack of sleep has been linked to a higher risk of obesity, diabetes, depression, and heart disease. 

Getting enough quality sleep helps your body repair, regulate hormones, and manage stress better. 

Try these small sleep habits: 

• Set a consistent bedtime and stick to it—even on weekends 

• Power down electronics 30 minutes before bed 

• Avoid caffeine later in the day 

• Create a bedtime wind-down routine (reading, stretching, or relaxing music) 

• If pain or a sleep disorder is keeping you up, don’t hesitate to talk to your doctor 

The Bottom Line: Start With One Small Change 

Preventing chronic illness isn’t about being perfect—it’s about progress. Whether it’s trying a new veggie, drinking one less soda a day, walking during your lunch break, or getting to bed 30 minutes earlier, each small step supports your long-term health. 

Explore free tools like Food Hero, EatFresh, and Pick it! Try it! Like it! to find practical ideas that work for you and your family. These programs are here to make healthy living doable—and even a little fun. 

Ready to get started?

Choose one small thing from this list to try this week. Your future self will thank you. For more support on your health journey, check out our FREE Stronger Texas fitness and nutrition classes happening 6x a week in a variety of formats and FREE virtual health coaching at healthiertexas.org.