14 simple habits which could transform your life this year, received from Saga, 2026 02 17
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Colin Howard
Feb 17, 2026, 6:53:52 AM (3 days ago) Feb 17
to post AVIP list
Greetings,
I've learnt a fail deal by reading this, hope you do also.
From walking a little further to sleeping more regularly, we asked the
experts for the small changes which can have the biggest impact on our
health, mood and resilience.
By Jayne Cherrington-Cook | Published - 4 Feb 2026
When we think about transformation, it often feels like something big and
daunting. Giving up sugar for good. Losing two stone. Training for a
half-marathon. It's hardly surprising many of us decide it's all too much
and stick with what we know, even if it's not serving us particularly well.
But what if those giant overhauls aren't actually needed to transform how
you feel? What if feeling better was less about willpower and more about
working with the way life actually looks day to day?
Scientific research increasingly suggests we don't need dramatic lifestyle
changes to feel better. In fact, many of the biggest gains come from small
habits repeated consistently, rather than grand gestures or strict regimes.
We spoke to well being experts and reviewed a wide range of studies and
clinical research to identify the everyday actions which genuinely make a
difference. The result is a collection of realistic, achievable habits, from
how we move and sleep to how we connect, eat and unwind, wjocj can quietly
support better health and a greater sense of balance over time.
None of these habits are dramatic on their own. They won't transform your
life overnight and they don't need to. But practised little and often, they
can quietly change how your days feel, adding more ease, steadiness and
resilience along the way.
1. Walk daily, preferably 7,000 steps
There's no need for an expensive gym membership or a complicated workout
plan to improve your health, simply getting out and walking can make a real
difference.
Large studies from Harvard show regular walking, even at a gentle pace, is
linked to better heart health, improved mood and a longer life. And you don't
need huge step counts either. People walking around 7,000 steps a day had a
significantly lower risk of early death compared with those doing far fewer.
This equates to roughly an hour spread across the day, such as 30 minutes in
the morning and again after dinner.
The wider evidence backs this up. Regular walking is also associated with a
lower risk of cardiovascular disease and type-2 diabetes, alongside better
sleep, improved cognitive health and greater longevity, making it one of the
most effective (and overlooked) health habits we have.
According to health and wellbeing trainer Veronica Wilde, you don't even
need to set aside exercise time to get those steps in.
"I always encourage my clients to look at where movement can naturally fit
into their existing routine," she says.
"This might be parking slightly further away, getting off the bus one stop
earlier, taking calls while walking, or building in a short walk after
meals. Even small changes, an extra 5-10 minutes here and there, add up
quickly over the day and make hitting around 7,000 steps far more achievable
without feeling overwhelming."
2. Stand up every so often
If you have an Apple Watch, you'll be familiar with the little nudge
telling you it's time to stand. This gentle nag can feel unnecessary, until
you realise how long you've actually been sitting.
Research has found breaking up long periods of sitting improves blood-sugar
control, even in people who already meet exercise guidelines. Simply
standing up or walking briefly every 20-30 minutes led to healthier
post-meal glucose levels, a reminder it's not just how much we move, but how
often we move across the day which matters.
Wilde says the benefits are felt quickly.
"Long periods of sitting can negatively affect circulation, posture, joint
mobility and energy levels," she explains. "Our bodies are designed to move
little and often. Standing up and moving regularly helps maintain healthy
blood flow, supports muscle activation and reduces stiffness and fatigue."
3. Get a dose of daylight as soon as you can
Sleep researchers have found,getting daylight exposure during the day,
especially in the morning, helps regulate the body clock, supporting better
sleep later on.
You don't need blue skies or blazing sunshine either. Simply getting
outdoors for 10-20 minutes in the morning, even if it's cloudy, is enough to
make a meaningful difference. And if it's raining? Standing near a bright
window or taking a short walk still helps far more than staying under
artificial light indoors.
What about SAD lamps?
On darker mornings, a SAD lamp can be a helpful boost. These lamps give off
bright, daytime-style light, which can help wake up your body clock when
natural light is limited.
Using one for 20-30 minutes after waking, while having breakfast or reading,
for example, may support energy levels and sleep timing. They're best seen
as a back-up on gloomy days rather than a replacement for getting outside
when you can.
Look for lamps designed for light therapy that offer around 10,000 lux.
4. Save automatically, even tiny amounts
For many people, saving isn't about getting rich, it's about peace of mind.
Having a small buffer can make day-to-day life feel noticeably calmer.
Behavioural finance research shows people are far more likely to save when
it's automatic, because it removes the need for constant decision-making and
willpower. Even small, regular amounts can build quietly over time. £1 a
day, rounding up card purchases or a standing order just after payday can
all add up without being missed.
Some banks encourage this with simple challenges. Digital bank Monzo, for
example, runs a popular 1p saving challenge, where you save 1p on day one,
2p on day two, gradually increasing across the year. By the end, you've
saved £667.95, without ever feeling the pinch.
Easy Access Savings
Designed for people over 50, the new Saga Easy Access Savings Account is
here to make saving simple.
Find out more
5. Create a sleep routine. And stick to it!
When it comes to sleep, timing matters more than many of us realise.
One study found,people with irregular bed and wake times had a higher risk
of major cardiovascular events, regardless of how many hours they slept. In
other words, keeping roughly the same sleep schedule each day may be just as
important as total sleep time.
Christine Schneider, a clinical psychologist at Cambridge Therapy Centre,
says consistency is often easier than people expect.
"Getting your sleep into some kind of rhythm is often much easier than
people expect, even if you've never had a set schedule before," she
explains. "The key is to think in terms of gentle structure rather than
rigid rules."
She recommends starting with a regular wake-up time rather than chasing the
"perfect" bedtime: "What tends to work best is anchoring your day with a
consistent wake-up time first, even if sleep the night before was poor."
Simple evening cues can also help signal that the day is winding down.
"Small daily rituals matter more than elaborate routines," Schneider
explains. "Doing the same few things in the same order each evening helps
the nervous system shift out of alert mode."
She suggests these rituals could include dimming the lights, putting devices
away at a set time, having a warm shower or sitting quietly with a book or
some music.
Try a "brain dump" before bed
Schneider suggests writing things down earlier in the evening to help the
mind switch off.
"A brief written 'brain dump' earlier in the evening, or intentionally
closing down unfinished tasks, can be surprisingly powerful," she says. "We
believe this is because they've mentally finished today's work and closed
the book on it, so to speak."
The aim isn't to force sleep, but to make evenings feel less mentally
demanding, rest can arrive naturally.
6. Stay socially connected, little and often
Strong social ties aren't just nice to have, they're vital for health. One
major review found people with strong social relationships had a 50% higher
chance of survival, putting connection on a par with well-known health risks
like smoking. Large UK studies back this up, linking loneliness and social
isolation to a higher risk of early death, heart disease and poorer mental
health.
The takeaway? You don't need a packed diary. Regular, meaningful contact,
whether a chat, a coffee or a walk with someone, really does count.
We've got some great pointers on how to make new friends in later life.
7. Do a 10-minute daily home reset
A cluttered space can quietly drain your energy. It's rarely the whole
house; more often, it's the same few surfaces that mysteriously refill
themselves. Yes, we're looking at you, dining table.
Research in environmental psychology shows visual clutter is linked to
higher stress levels and mental fatigue, making everyday tasks feel harder
than they need to be, particularly as we get older.
A brief daily 'reset' helps. Spending just 10 minutes clearing surfaces,
putting things back where they belong and setting up for the next day can
reduce cognitive load and make your home feel calmer and more supportive. It's
not about deep cleaning; instead it's about restoring order little and
often, your home works with you, not against you.
8. Practise gratitude regularly
Taking a moment to notice what's going right can genuinely shift how we
feel. Psychology research shows people who regularly practise gratitude
report better mood, greater optimism and even improved sleep, often within
just a few weeks.
It doesn't need to be elaborate, a mental note, a short list or a daily
habit of appreciation is enough to make a difference.
9. Take a cold shower. briefly
Cold showers might sound extreme, but brief exposure to cold water has been
linked to short-term boosts in alertness, mood and resilience, particularly
when done gently and consistently.
A large study found people who ended their daily shower with cold water over
the course of a month took fewer sick-leave days than those who didn't,
while other studies link short cold exposure with feeling more awake and
less stressed afterwards. The benefits appear to come from short bursts,
around 30-90 seconds at the end of a normal shower, rather than prolonged
discomfort.
Cold exposure isn't suitable for everyone, especially those with heart or
circulation conditions, but for healthy adults it can be a simple habit
worth experimenting with.
You don't need to plunge
You don't have to brave icy water to feel calmer. Natalia Valentina, an
ICF-qualified Blue Health Coach, says that gentle exposure is often enough.
"Simply being near water, watching waves, paddling or sitting with your feet
in the sea can calm the nervous system, reduce anxiety and improve sleep,"
she says. "For many over-50s, regulation matters more than exertion."
10. Drink tea daily
There's a reason "put the kettle on" has long been shorthand for comfort.
A daily cuppa has been linked to lower stress and improved calm focus.
Studies from University College London found tea drinkers showed lower
levels of the stress hormone cortisol after stressful tasks, suggesting tea
may help the body recover more quickly from everyday pressure.
Nutrition research also highlights tea's natural combination of caffeine and
L-theanine, which supports a state of relaxed alertness, awake, but not
jittery.
But how much tea should you be drinking to get these benefits?
"Previous research has shown the sweet spot is four cups of tea a day, or
400-600mg daily of the flavonoids known as flavan-3-ols, to dampen the
effects of stress on the body," says tea scientist Dr Tim Bond, from the Tea
Advisory Panel.
Not a tea drinker? Green tea, coffee or herbal infusions can offer similar
plant compounds or gentle hydration. It's about finding a daily habit which
suits you.
11. Practise small acts of kindness
Doing something kind for someone else doesn't just help them, it helps you,
too. Research shows small, everyday acts of kindness are linked to higher
happiness levels and reduced stress, often delivering an immediate lift in
mood. The effect appears strongest when kindness is freely chosen rather
than done out of obligation and one kind act often encourages another.
It can be as simple as sending a thoughtful message, letting someone out in
traffic, checking in on a neighbour, paying a compliment or doing a small
favour.
12. Spend time outdoors
You don't need hours of hiking to feel the benefits of nature.
A large UK study by the University of Exeter found people who spent around
120 minutes a week outdoors, in parks, countryside or coastal settings,
reported significantly better well being and overall health than those who
didn't.
For Valentina, the impact of environment is something she's experienced
first-hand.
"Living by the coast changed not just my mental health, but how naturally
movement fitted into daily life," she says.
"Natural environments reduce mental load, decision fatigue and stress, all
of which impact physical health. Being near blue spaces, in particular,
supports balance, breathing and emotional resilience without overtaxing the
body."
She says time outdoors doesn't have to be strenuous to be effective.
"A gentle walk beside the sea, a river or even a canal encourages a slower,
more rhythmic pace, which is easier on joints and more sustainable as we
age."
The message is simple: little and often counts. A regular dose of fresh air
and natural surroundings can support mood, movement and long-term well
being, without pushing the body too hard.
13. Keep learning something new
Trying something unfamiliar is one of the best workouts for the brain.
Research shows learning new skills, even later in life, can improve memory
and thinking more effectively than passive activities.
It doesn't need to be ambitious, either. Learning a new recipe, trying a
different walking route, picking up a simple card or board game, or learning
a few new words each week all give the brain something new to work on. And
if you've ever avoided a phone update because it "moves everything around",
you're not alone, but the mild discomfort is often the very thing which
helps keep the brain engaged.
14. Eat protein regularly, especially earlier in the day
As we get older, it becomes easier to lose muscle strength and stability,
not just from inactivity, but because our bodies don't respond to protein
quite as efficiently as they once did.
There's growing evidence how you spread protein across the day matters, too.
One large study in older adults found higher protein intakes and a more even
distribution across meals, were associated with better muscle-related
outcomes, supporting the idea leaving most of your protein until the evening
may not be ideal.
This doesn't mean counting grams or overhauling your diet. It's simply about
making sure meals earlier in the day include some sort of protein. This
could be eggs or yogurt at breakfast and beans, fish, chicken or tofu at
lunch.
We have 10 easy ways to add protein to your diet.
Written by: Jayne Cherrington-Cook
Jayne cut her online journalism teeth 24 years ago in an era when a dialling
tone and slow page load were standard. During this time, she's written about
a variety of subjects and is just at home road-testing TVs as she is
interviewing TV stars.
A diverse career has seen Jayne launch websites for popular magazines,
collaborate with top brands, write regularly for major publications
including Woman&Home, Yahoo! and The Daily Telegraph, create a podcast and
also write a tech column for Women's Own.
Greetings,
I've learnt a fail deal by reading this, hope you do also.
From walking a little further to sleeping more regularly, we asked the
experts for the small changes which can have the biggest impact on our
health, mood and resilience.
By Jayne Cherrington-Cook | Published - 4 Feb 2026
When we think about transformation, it often feels like something big and
daunting. Giving up sugar for good. Losing two stone. Training for a
half-marathon. It's hardly surprising many of us decide it's all too much
and stick with what we know, even if it's not serving us particularly well.
But what if those giant overhauls aren't actually needed to transform how
you feel? What if feeling better was less about willpower and more about
working with the way life actually looks day to day?
Scientific research increasingly suggests we don't need dramatic lifestyle
changes to feel better. In fact, many of the biggest gains come from small
habits repeated consistently, rather than grand gestures or strict regimes.
We spoke to well being experts and reviewed a wide range of studies and
clinical research to identify the everyday actions which genuinely make a
difference. The result is a collection of realistic, achievable habits, from
how we move and sleep to how we connect, eat and unwind, wjocj can quietly
support better health and a greater sense of balance over time.
None of these habits are dramatic on their own. They won't transform your
life overnight and they don't need to. But practised little and often, they
can quietly change how your days feel, adding more ease, steadiness and
resilience along the way.
1. Walk daily, preferably 7,000 steps
There's no need for an expensive gym membership or a complicated workout
plan to improve your health, simply getting out and walking can make a real
difference.
Large studies from Harvard show regular walking, even at a gentle pace, is
linked to better heart health, improved mood and a longer life. And you don't
need huge step counts either. People walking around 7,000 steps a day had a
significantly lower risk of early death compared with those doing far fewer.
This equates to roughly an hour spread across the day, such as 30 minutes in
the morning and again after dinner.
The wider evidence backs this up. Regular walking is also associated with a
lower risk of cardiovascular disease and type-2 diabetes, alongside better
sleep, improved cognitive health and greater longevity, making it one of the
most effective (and overlooked) health habits we have.
According to health and wellbeing trainer Veronica Wilde, you don't even
need to set aside exercise time to get those steps in.
"I always encourage my clients to look at where movement can naturally fit
into their existing routine," she says.
"This might be parking slightly further away, getting off the bus one stop
earlier, taking calls while walking, or building in a short walk after
meals. Even small changes, an extra 5-10 minutes here and there, add up
quickly over the day and make hitting around 7,000 steps far more achievable
without feeling overwhelming."
2. Stand up every so often
If you have an Apple Watch, you'll be familiar with the little nudge
telling you it's time to stand. This gentle nag can feel unnecessary, until
you realise how long you've actually been sitting.
Research has found breaking up long periods of sitting improves blood-sugar
control, even in people who already meet exercise guidelines. Simply
standing up or walking briefly every 20-30 minutes led to healthier
post-meal glucose levels, a reminder it's not just how much we move, but how
often we move across the day which matters.
Wilde says the benefits are felt quickly.
"Long periods of sitting can negatively affect circulation, posture, joint
mobility and energy levels," she explains. "Our bodies are designed to move
little and often. Standing up and moving regularly helps maintain healthy
blood flow, supports muscle activation and reduces stiffness and fatigue."
3. Get a dose of daylight as soon as you can
Sleep researchers have found,getting daylight exposure during the day,
especially in the morning, helps regulate the body clock, supporting better
sleep later on.
You don't need blue skies or blazing sunshine either. Simply getting
outdoors for 10-20 minutes in the morning, even if it's cloudy, is enough to
make a meaningful difference. And if it's raining? Standing near a bright
window or taking a short walk still helps far more than staying under
artificial light indoors.
What about SAD lamps?
On darker mornings, a SAD lamp can be a helpful boost. These lamps give off
bright, daytime-style light, which can help wake up your body clock when
natural light is limited.
Using one for 20-30 minutes after waking, while having breakfast or reading,
for example, may support energy levels and sleep timing. They're best seen
as a back-up on gloomy days rather than a replacement for getting outside
when you can.
Look for lamps designed for light therapy that offer around 10,000 lux.
4. Save automatically, even tiny amounts
For many people, saving isn't about getting rich, it's about peace of mind.
Having a small buffer can make day-to-day life feel noticeably calmer.
Behavioural finance research shows people are far more likely to save when
it's automatic, because it removes the need for constant decision-making and
willpower. Even small, regular amounts can build quietly over time. £1 a
day, rounding up card purchases or a standing order just after payday can
all add up without being missed.
Some banks encourage this with simple challenges. Digital bank Monzo, for
example, runs a popular 1p saving challenge, where you save 1p on day one,
2p on day two, gradually increasing across the year. By the end, you've
saved £667.95, without ever feeling the pinch.
Easy Access Savings
Designed for people over 50, the new Saga Easy Access Savings Account is
here to make saving simple.
Find out more
5. Create a sleep routine. And stick to it!
When it comes to sleep, timing matters more than many of us realise.
One study found,people with irregular bed and wake times had a higher risk
of major cardiovascular events, regardless of how many hours they slept. In
other words, keeping roughly the same sleep schedule each day may be just as
important as total sleep time.
Christine Schneider, a clinical psychologist at Cambridge Therapy Centre,
says consistency is often easier than people expect.
"Getting your sleep into some kind of rhythm is often much easier than
people expect, even if you've never had a set schedule before," she
explains. "The key is to think in terms of gentle structure rather than
rigid rules."
She recommends starting with a regular wake-up time rather than chasing the
"perfect" bedtime: "What tends to work best is anchoring your day with a
consistent wake-up time first, even if sleep the night before was poor."
Simple evening cues can also help signal that the day is winding down.
"Small daily rituals matter more than elaborate routines," Schneider
explains. "Doing the same few things in the same order each evening helps
the nervous system shift out of alert mode."
She suggests these rituals could include dimming the lights, putting devices
away at a set time, having a warm shower or sitting quietly with a book or
some music.
Try a "brain dump" before bed
Schneider suggests writing things down earlier in the evening to help the
mind switch off.
"A brief written 'brain dump' earlier in the evening, or intentionally
closing down unfinished tasks, can be surprisingly powerful," she says. "We
believe this is because they've mentally finished today's work and closed
the book on it, so to speak."
The aim isn't to force sleep, but to make evenings feel less mentally
demanding, rest can arrive naturally.
6. Stay socially connected, little and often
Strong social ties aren't just nice to have, they're vital for health. One
major review found people with strong social relationships had a 50% higher
chance of survival, putting connection on a par with well-known health risks
like smoking. Large UK studies back this up, linking loneliness and social
isolation to a higher risk of early death, heart disease and poorer mental
health.
The takeaway? You don't need a packed diary. Regular, meaningful contact,
whether a chat, a coffee or a walk with someone, really does count.
We've got some great pointers on how to make new friends in later life.
7. Do a 10-minute daily home reset
A cluttered space can quietly drain your energy. It's rarely the whole
house; more often, it's the same few surfaces that mysteriously refill
themselves. Yes, we're looking at you, dining table.
Research in environmental psychology shows visual clutter is linked to
higher stress levels and mental fatigue, making everyday tasks feel harder
than they need to be, particularly as we get older.
A brief daily 'reset' helps. Spending just 10 minutes clearing surfaces,
putting things back where they belong and setting up for the next day can
reduce cognitive load and make your home feel calmer and more supportive. It's
not about deep cleaning; instead it's about restoring order little and
often, your home works with you, not against you.
8. Practise gratitude regularly
Taking a moment to notice what's going right can genuinely shift how we
feel. Psychology research shows people who regularly practise gratitude
report better mood, greater optimism and even improved sleep, often within
just a few weeks.
It doesn't need to be elaborate, a mental note, a short list or a daily
habit of appreciation is enough to make a difference.
9. Take a cold shower. briefly
Cold showers might sound extreme, but brief exposure to cold water has been
linked to short-term boosts in alertness, mood and resilience, particularly
when done gently and consistently.
A large study found people who ended their daily shower with cold water over
the course of a month took fewer sick-leave days than those who didn't,
while other studies link short cold exposure with feeling more awake and
less stressed afterwards. The benefits appear to come from short bursts,
around 30-90 seconds at the end of a normal shower, rather than prolonged
discomfort.
Cold exposure isn't suitable for everyone, especially those with heart or
circulation conditions, but for healthy adults it can be a simple habit
worth experimenting with.
You don't need to plunge
You don't have to brave icy water to feel calmer. Natalia Valentina, an
ICF-qualified Blue Health Coach, says that gentle exposure is often enough.
"Simply being near water, watching waves, paddling or sitting with your feet
in the sea can calm the nervous system, reduce anxiety and improve sleep,"
she says. "For many over-50s, regulation matters more than exertion."
10. Drink tea daily
There's a reason "put the kettle on" has long been shorthand for comfort.
A daily cuppa has been linked to lower stress and improved calm focus.
Studies from University College London found tea drinkers showed lower
levels of the stress hormone cortisol after stressful tasks, suggesting tea
may help the body recover more quickly from everyday pressure.
Nutrition research also highlights tea's natural combination of caffeine and
L-theanine, which supports a state of relaxed alertness, awake, but not
jittery.
But how much tea should you be drinking to get these benefits?
"Previous research has shown the sweet spot is four cups of tea a day, or
400-600mg daily of the flavonoids known as flavan-3-ols, to dampen the
effects of stress on the body," says tea scientist Dr Tim Bond, from the Tea
Advisory Panel.
Not a tea drinker? Green tea, coffee or herbal infusions can offer similar
plant compounds or gentle hydration. It's about finding a daily habit which
suits you.
11. Practise small acts of kindness
Doing something kind for someone else doesn't just help them, it helps you,
too. Research shows small, everyday acts of kindness are linked to higher
happiness levels and reduced stress, often delivering an immediate lift in
mood. The effect appears strongest when kindness is freely chosen rather
than done out of obligation and one kind act often encourages another.
It can be as simple as sending a thoughtful message, letting someone out in
traffic, checking in on a neighbour, paying a compliment or doing a small
favour.
12. Spend time outdoors
You don't need hours of hiking to feel the benefits of nature.
A large UK study by the University of Exeter found people who spent around
120 minutes a week outdoors, in parks, countryside or coastal settings,
reported significantly better well being and overall health than those who
didn't.
For Valentina, the impact of environment is something she's experienced
first-hand.
"Living by the coast changed not just my mental health, but how naturally
movement fitted into daily life," she says.
"Natural environments reduce mental load, decision fatigue and stress, all
of which impact physical health. Being near blue spaces, in particular,
supports balance, breathing and emotional resilience without overtaxing the
body."
She says time outdoors doesn't have to be strenuous to be effective.
"A gentle walk beside the sea, a river or even a canal encourages a slower,
more rhythmic pace, which is easier on joints and more sustainable as we
age."
The message is simple: little and often counts. A regular dose of fresh air
and natural surroundings can support mood, movement and long-term well
being, without pushing the body too hard.
13. Keep learning something new
Trying something unfamiliar is one of the best workouts for the brain.
Research shows learning new skills, even later in life, can improve memory
and thinking more effectively than passive activities.
It doesn't need to be ambitious, either. Learning a new recipe, trying a
different walking route, picking up a simple card or board game, or learning
a few new words each week all give the brain something new to work on. And
if you've ever avoided a phone update because it "moves everything around",
you're not alone, but the mild discomfort is often the very thing which
helps keep the brain engaged.
14. Eat protein regularly, especially earlier in the day
As we get older, it becomes easier to lose muscle strength and stability,
not just from inactivity, but because our bodies don't respond to protein
quite as efficiently as they once did.
There's growing evidence how you spread protein across the day matters, too.
One large study in older adults found higher protein intakes and a more even
distribution across meals, were associated with better muscle-related
outcomes, supporting the idea leaving most of your protein until the evening
may not be ideal.
This doesn't mean counting grams or overhauling your diet. It's simply about
making sure meals earlier in the day include some sort of protein. This
could be eggs or yogurt at breakfast and beans, fish, chicken or tofu at
lunch.
We have 10 easy ways to add protein to your diet.
Written by: Jayne Cherrington-Cook
Jayne cut her online journalism teeth 24 years ago in an era when a dialling
tone and slow page load were standard. During this time, she's written about
a variety of subjects and is just at home road-testing TVs as she is
interviewing TV stars.
A diverse career has seen Jayne launch websites for popular magazines,
collaborate with top brands, write regularly for major publications
including Woman&Home, Yahoo! and The Daily Telegraph, create a podcast and
also write a tech column for Women's Own.
Colin Howard, living in Southern England.
I've learnt a fail deal by reading this, hope you do also.
From walking a little further to sleeping more regularly, we asked the
experts for the small changes which can have the biggest impact on our
health, mood and resilience.
By Jayne Cherrington-Cook | Published - 4 Feb 2026
When we think about transformation, it often feels like something big and
daunting. Giving up sugar for good. Losing two stone. Training for a
half-marathon. It's hardly surprising many of us decide it's all too much
and stick with what we know, even if it's not serving us particularly well.
But what if those giant overhauls aren't actually needed to transform how
you feel? What if feeling better was less about willpower and more about
working with the way life actually looks day to day?
Scientific research increasingly suggests we don't need dramatic lifestyle
changes to feel better. In fact, many of the biggest gains come from small
habits repeated consistently, rather than grand gestures or strict regimes.
We spoke to well being experts and reviewed a wide range of studies and
clinical research to identify the everyday actions which genuinely make a
difference. The result is a collection of realistic, achievable habits, from
how we move and sleep to how we connect, eat and unwind, wjocj can quietly
support better health and a greater sense of balance over time.
None of these habits are dramatic on their own. They won't transform your
life overnight and they don't need to. But practised little and often, they
can quietly change how your days feel, adding more ease, steadiness and
resilience along the way.
1. Walk daily, preferably 7,000 steps
There's no need for an expensive gym membership or a complicated workout
plan to improve your health, simply getting out and walking can make a real
difference.
Large studies from Harvard show regular walking, even at a gentle pace, is
linked to better heart health, improved mood and a longer life. And you don't
need huge step counts either. People walking around 7,000 steps a day had a
significantly lower risk of early death compared with those doing far fewer.
This equates to roughly an hour spread across the day, such as 30 minutes in
the morning and again after dinner.
The wider evidence backs this up. Regular walking is also associated with a
lower risk of cardiovascular disease and type-2 diabetes, alongside better
sleep, improved cognitive health and greater longevity, making it one of the
most effective (and overlooked) health habits we have.
According to health and wellbeing trainer Veronica Wilde, you don't even
need to set aside exercise time to get those steps in.
"I always encourage my clients to look at where movement can naturally fit
into their existing routine," she says.
"This might be parking slightly further away, getting off the bus one stop
earlier, taking calls while walking, or building in a short walk after
meals. Even small changes, an extra 5-10 minutes here and there, add up
quickly over the day and make hitting around 7,000 steps far more achievable
without feeling overwhelming."
2. Stand up every so often
If you have an Apple Watch, you'll be familiar with the little nudge
telling you it's time to stand. This gentle nag can feel unnecessary, until
you realise how long you've actually been sitting.
Research has found breaking up long periods of sitting improves blood-sugar
control, even in people who already meet exercise guidelines. Simply
standing up or walking briefly every 20-30 minutes led to healthier
post-meal glucose levels, a reminder it's not just how much we move, but how
often we move across the day which matters.
Wilde says the benefits are felt quickly.
"Long periods of sitting can negatively affect circulation, posture, joint
mobility and energy levels," she explains. "Our bodies are designed to move
little and often. Standing up and moving regularly helps maintain healthy
blood flow, supports muscle activation and reduces stiffness and fatigue."
3. Get a dose of daylight as soon as you can
Sleep researchers have found,getting daylight exposure during the day,
especially in the morning, helps regulate the body clock, supporting better
sleep later on.
You don't need blue skies or blazing sunshine either. Simply getting
outdoors for 10-20 minutes in the morning, even if it's cloudy, is enough to
make a meaningful difference. And if it's raining? Standing near a bright
window or taking a short walk still helps far more than staying under
artificial light indoors.
What about SAD lamps?
On darker mornings, a SAD lamp can be a helpful boost. These lamps give off
bright, daytime-style light, which can help wake up your body clock when
natural light is limited.
Using one for 20-30 minutes after waking, while having breakfast or reading,
for example, may support energy levels and sleep timing. They're best seen
as a back-up on gloomy days rather than a replacement for getting outside
when you can.
Look for lamps designed for light therapy that offer around 10,000 lux.
4. Save automatically, even tiny amounts
For many people, saving isn't about getting rich, it's about peace of mind.
Having a small buffer can make day-to-day life feel noticeably calmer.
Behavioural finance research shows people are far more likely to save when
it's automatic, because it removes the need for constant decision-making and
willpower. Even small, regular amounts can build quietly over time. £1 a
day, rounding up card purchases or a standing order just after payday can
all add up without being missed.
Some banks encourage this with simple challenges. Digital bank Monzo, for
example, runs a popular 1p saving challenge, where you save 1p on day one,
2p on day two, gradually increasing across the year. By the end, you've
saved £667.95, without ever feeling the pinch.
Easy Access Savings
Designed for people over 50, the new Saga Easy Access Savings Account is
here to make saving simple.
Find out more
5. Create a sleep routine. And stick to it!
When it comes to sleep, timing matters more than many of us realise.
One study found,people with irregular bed and wake times had a higher risk
of major cardiovascular events, regardless of how many hours they slept. In
other words, keeping roughly the same sleep schedule each day may be just as
important as total sleep time.
Christine Schneider, a clinical psychologist at Cambridge Therapy Centre,
says consistency is often easier than people expect.
"Getting your sleep into some kind of rhythm is often much easier than
people expect, even if you've never had a set schedule before," she
explains. "The key is to think in terms of gentle structure rather than
rigid rules."
She recommends starting with a regular wake-up time rather than chasing the
"perfect" bedtime: "What tends to work best is anchoring your day with a
consistent wake-up time first, even if sleep the night before was poor."
Simple evening cues can also help signal that the day is winding down.
"Small daily rituals matter more than elaborate routines," Schneider
explains. "Doing the same few things in the same order each evening helps
the nervous system shift out of alert mode."
She suggests these rituals could include dimming the lights, putting devices
away at a set time, having a warm shower or sitting quietly with a book or
some music.
Try a "brain dump" before bed
Schneider suggests writing things down earlier in the evening to help the
mind switch off.
"A brief written 'brain dump' earlier in the evening, or intentionally
closing down unfinished tasks, can be surprisingly powerful," she says. "We
believe this is because they've mentally finished today's work and closed
the book on it, so to speak."
The aim isn't to force sleep, but to make evenings feel less mentally
demanding, rest can arrive naturally.
6. Stay socially connected, little and often
Strong social ties aren't just nice to have, they're vital for health. One
major review found people with strong social relationships had a 50% higher
chance of survival, putting connection on a par with well-known health risks
like smoking. Large UK studies back this up, linking loneliness and social
isolation to a higher risk of early death, heart disease and poorer mental
health.
The takeaway? You don't need a packed diary. Regular, meaningful contact,
whether a chat, a coffee or a walk with someone, really does count.
We've got some great pointers on how to make new friends in later life.
7. Do a 10-minute daily home reset
A cluttered space can quietly drain your energy. It's rarely the whole
house; more often, it's the same few surfaces that mysteriously refill
themselves. Yes, we're looking at you, dining table.
Research in environmental psychology shows visual clutter is linked to
higher stress levels and mental fatigue, making everyday tasks feel harder
than they need to be, particularly as we get older.
A brief daily 'reset' helps. Spending just 10 minutes clearing surfaces,
putting things back where they belong and setting up for the next day can
reduce cognitive load and make your home feel calmer and more supportive. It's
not about deep cleaning; instead it's about restoring order little and
often, your home works with you, not against you.
8. Practise gratitude regularly
Taking a moment to notice what's going right can genuinely shift how we
feel. Psychology research shows people who regularly practise gratitude
report better mood, greater optimism and even improved sleep, often within
just a few weeks.
It doesn't need to be elaborate, a mental note, a short list or a daily
habit of appreciation is enough to make a difference.
9. Take a cold shower. briefly
Cold showers might sound extreme, but brief exposure to cold water has been
linked to short-term boosts in alertness, mood and resilience, particularly
when done gently and consistently.
A large study found people who ended their daily shower with cold water over
the course of a month took fewer sick-leave days than those who didn't,
while other studies link short cold exposure with feeling more awake and
less stressed afterwards. The benefits appear to come from short bursts,
around 30-90 seconds at the end of a normal shower, rather than prolonged
discomfort.
Cold exposure isn't suitable for everyone, especially those with heart or
circulation conditions, but for healthy adults it can be a simple habit
worth experimenting with.
You don't need to plunge
You don't have to brave icy water to feel calmer. Natalia Valentina, an
ICF-qualified Blue Health Coach, says that gentle exposure is often enough.
"Simply being near water, watching waves, paddling or sitting with your feet
in the sea can calm the nervous system, reduce anxiety and improve sleep,"
she says. "For many over-50s, regulation matters more than exertion."
10. Drink tea daily
There's a reason "put the kettle on" has long been shorthand for comfort.
A daily cuppa has been linked to lower stress and improved calm focus.
Studies from University College London found tea drinkers showed lower
levels of the stress hormone cortisol after stressful tasks, suggesting tea
may help the body recover more quickly from everyday pressure.
Nutrition research also highlights tea's natural combination of caffeine and
L-theanine, which supports a state of relaxed alertness, awake, but not
jittery.
But how much tea should you be drinking to get these benefits?
"Previous research has shown the sweet spot is four cups of tea a day, or
400-600mg daily of the flavonoids known as flavan-3-ols, to dampen the
effects of stress on the body," says tea scientist Dr Tim Bond, from the Tea
Advisory Panel.
Not a tea drinker? Green tea, coffee or herbal infusions can offer similar
plant compounds or gentle hydration. It's about finding a daily habit which
suits you.
11. Practise small acts of kindness
Doing something kind for someone else doesn't just help them, it helps you,
too. Research shows small, everyday acts of kindness are linked to higher
happiness levels and reduced stress, often delivering an immediate lift in
mood. The effect appears strongest when kindness is freely chosen rather
than done out of obligation and one kind act often encourages another.
It can be as simple as sending a thoughtful message, letting someone out in
traffic, checking in on a neighbour, paying a compliment or doing a small
favour.
12. Spend time outdoors
You don't need hours of hiking to feel the benefits of nature.
A large UK study by the University of Exeter found people who spent around
120 minutes a week outdoors, in parks, countryside or coastal settings,
reported significantly better well being and overall health than those who
didn't.
For Valentina, the impact of environment is something she's experienced
first-hand.
"Living by the coast changed not just my mental health, but how naturally
movement fitted into daily life," she says.
"Natural environments reduce mental load, decision fatigue and stress, all
of which impact physical health. Being near blue spaces, in particular,
supports balance, breathing and emotional resilience without overtaxing the
body."
She says time outdoors doesn't have to be strenuous to be effective.
"A gentle walk beside the sea, a river or even a canal encourages a slower,
more rhythmic pace, which is easier on joints and more sustainable as we
age."
The message is simple: little and often counts. A regular dose of fresh air
and natural surroundings can support mood, movement and long-term well
being, without pushing the body too hard.
13. Keep learning something new
Trying something unfamiliar is one of the best workouts for the brain.
Research shows learning new skills, even later in life, can improve memory
and thinking more effectively than passive activities.
It doesn't need to be ambitious, either. Learning a new recipe, trying a
different walking route, picking up a simple card or board game, or learning
a few new words each week all give the brain something new to work on. And
if you've ever avoided a phone update because it "moves everything around",
you're not alone, but the mild discomfort is often the very thing which
helps keep the brain engaged.
14. Eat protein regularly, especially earlier in the day
As we get older, it becomes easier to lose muscle strength and stability,
not just from inactivity, but because our bodies don't respond to protein
quite as efficiently as they once did.
There's growing evidence how you spread protein across the day matters, too.
One large study in older adults found higher protein intakes and a more even
distribution across meals, were associated with better muscle-related
outcomes, supporting the idea leaving most of your protein until the evening
may not be ideal.
This doesn't mean counting grams or overhauling your diet. It's simply about
making sure meals earlier in the day include some sort of protein. This
could be eggs or yogurt at breakfast and beans, fish, chicken or tofu at
lunch.
We have 10 easy ways to add protein to your diet.
Written by: Jayne Cherrington-Cook
Jayne cut her online journalism teeth 24 years ago in an era when a dialling
tone and slow page load were standard. During this time, she's written about
a variety of subjects and is just at home road-testing TVs as she is
interviewing TV stars.
A diverse career has seen Jayne launch websites for popular magazines,
collaborate with top brands, write regularly for major publications
including Woman&Home, Yahoo! and The Daily Telegraph, create a podcast and
also write a tech column for Women's Own.
Greetings,
I've learnt a fail deal by reading this, hope you do also.
From walking a little further to sleeping more regularly, we asked the
experts for the small changes which can have the biggest impact on our
health, mood and resilience.
By Jayne Cherrington-Cook | Published - 4 Feb 2026
When we think about transformation, it often feels like something big and
daunting. Giving up sugar for good. Losing two stone. Training for a
half-marathon. It's hardly surprising many of us decide it's all too much
and stick with what we know, even if it's not serving us particularly well.
But what if those giant overhauls aren't actually needed to transform how
you feel? What if feeling better was less about willpower and more about
working with the way life actually looks day to day?
Scientific research increasingly suggests we don't need dramatic lifestyle
changes to feel better. In fact, many of the biggest gains come from small
habits repeated consistently, rather than grand gestures or strict regimes.
We spoke to well being experts and reviewed a wide range of studies and
clinical research to identify the everyday actions which genuinely make a
difference. The result is a collection of realistic, achievable habits, from
how we move and sleep to how we connect, eat and unwind, wjocj can quietly
support better health and a greater sense of balance over time.
None of these habits are dramatic on their own. They won't transform your
life overnight and they don't need to. But practised little and often, they
can quietly change how your days feel, adding more ease, steadiness and
resilience along the way.
1. Walk daily, preferably 7,000 steps
There's no need for an expensive gym membership or a complicated workout
plan to improve your health, simply getting out and walking can make a real
difference.
Large studies from Harvard show regular walking, even at a gentle pace, is
linked to better heart health, improved mood and a longer life. And you don't
need huge step counts either. People walking around 7,000 steps a day had a
significantly lower risk of early death compared with those doing far fewer.
This equates to roughly an hour spread across the day, such as 30 minutes in
the morning and again after dinner.
The wider evidence backs this up. Regular walking is also associated with a
lower risk of cardiovascular disease and type-2 diabetes, alongside better
sleep, improved cognitive health and greater longevity, making it one of the
most effective (and overlooked) health habits we have.
According to health and wellbeing trainer Veronica Wilde, you don't even
need to set aside exercise time to get those steps in.
"I always encourage my clients to look at where movement can naturally fit
into their existing routine," she says.
"This might be parking slightly further away, getting off the bus one stop
earlier, taking calls while walking, or building in a short walk after
meals. Even small changes, an extra 5-10 minutes here and there, add up
quickly over the day and make hitting around 7,000 steps far more achievable
without feeling overwhelming."
2. Stand up every so often
If you have an Apple Watch, you'll be familiar with the little nudge
telling you it's time to stand. This gentle nag can feel unnecessary, until
you realise how long you've actually been sitting.
Research has found breaking up long periods of sitting improves blood-sugar
control, even in people who already meet exercise guidelines. Simply
standing up or walking briefly every 20-30 minutes led to healthier
post-meal glucose levels, a reminder it's not just how much we move, but how
often we move across the day which matters.
Wilde says the benefits are felt quickly.
"Long periods of sitting can negatively affect circulation, posture, joint
mobility and energy levels," she explains. "Our bodies are designed to move
little and often. Standing up and moving regularly helps maintain healthy
blood flow, supports muscle activation and reduces stiffness and fatigue."
3. Get a dose of daylight as soon as you can
Sleep researchers have found,getting daylight exposure during the day,
especially in the morning, helps regulate the body clock, supporting better
sleep later on.
You don't need blue skies or blazing sunshine either. Simply getting
outdoors for 10-20 minutes in the morning, even if it's cloudy, is enough to
make a meaningful difference. And if it's raining? Standing near a bright
window or taking a short walk still helps far more than staying under
artificial light indoors.
What about SAD lamps?
On darker mornings, a SAD lamp can be a helpful boost. These lamps give off
bright, daytime-style light, which can help wake up your body clock when
natural light is limited.
Using one for 20-30 minutes after waking, while having breakfast or reading,
for example, may support energy levels and sleep timing. They're best seen
as a back-up on gloomy days rather than a replacement for getting outside
when you can.
Look for lamps designed for light therapy that offer around 10,000 lux.
4. Save automatically, even tiny amounts
For many people, saving isn't about getting rich, it's about peace of mind.
Having a small buffer can make day-to-day life feel noticeably calmer.
Behavioural finance research shows people are far more likely to save when
it's automatic, because it removes the need for constant decision-making and
willpower. Even small, regular amounts can build quietly over time. £1 a
day, rounding up card purchases or a standing order just after payday can
all add up without being missed.
Some banks encourage this with simple challenges. Digital bank Monzo, for
example, runs a popular 1p saving challenge, where you save 1p on day one,
2p on day two, gradually increasing across the year. By the end, you've
saved £667.95, without ever feeling the pinch.
Easy Access Savings
Designed for people over 50, the new Saga Easy Access Savings Account is
here to make saving simple.
Find out more
5. Create a sleep routine. And stick to it!
When it comes to sleep, timing matters more than many of us realise.
One study found,people with irregular bed and wake times had a higher risk
of major cardiovascular events, regardless of how many hours they slept. In
other words, keeping roughly the same sleep schedule each day may be just as
important as total sleep time.
Christine Schneider, a clinical psychologist at Cambridge Therapy Centre,
says consistency is often easier than people expect.
"Getting your sleep into some kind of rhythm is often much easier than
people expect, even if you've never had a set schedule before," she
explains. "The key is to think in terms of gentle structure rather than
rigid rules."
She recommends starting with a regular wake-up time rather than chasing the
"perfect" bedtime: "What tends to work best is anchoring your day with a
consistent wake-up time first, even if sleep the night before was poor."
Simple evening cues can also help signal that the day is winding down.
"Small daily rituals matter more than elaborate routines," Schneider
explains. "Doing the same few things in the same order each evening helps
the nervous system shift out of alert mode."
She suggests these rituals could include dimming the lights, putting devices
away at a set time, having a warm shower or sitting quietly with a book or
some music.
Try a "brain dump" before bed
Schneider suggests writing things down earlier in the evening to help the
mind switch off.
"A brief written 'brain dump' earlier in the evening, or intentionally
closing down unfinished tasks, can be surprisingly powerful," she says. "We
believe this is because they've mentally finished today's work and closed
the book on it, so to speak."
The aim isn't to force sleep, but to make evenings feel less mentally
demanding, rest can arrive naturally.
6. Stay socially connected, little and often
Strong social ties aren't just nice to have, they're vital for health. One
major review found people with strong social relationships had a 50% higher
chance of survival, putting connection on a par with well-known health risks
like smoking. Large UK studies back this up, linking loneliness and social
isolation to a higher risk of early death, heart disease and poorer mental
health.
The takeaway? You don't need a packed diary. Regular, meaningful contact,
whether a chat, a coffee or a walk with someone, really does count.
We've got some great pointers on how to make new friends in later life.
7. Do a 10-minute daily home reset
A cluttered space can quietly drain your energy. It's rarely the whole
house; more often, it's the same few surfaces that mysteriously refill
themselves. Yes, we're looking at you, dining table.
Research in environmental psychology shows visual clutter is linked to
higher stress levels and mental fatigue, making everyday tasks feel harder
than they need to be, particularly as we get older.
A brief daily 'reset' helps. Spending just 10 minutes clearing surfaces,
putting things back where they belong and setting up for the next day can
reduce cognitive load and make your home feel calmer and more supportive. It's
not about deep cleaning; instead it's about restoring order little and
often, your home works with you, not against you.
8. Practise gratitude regularly
Taking a moment to notice what's going right can genuinely shift how we
feel. Psychology research shows people who regularly practise gratitude
report better mood, greater optimism and even improved sleep, often within
just a few weeks.
It doesn't need to be elaborate, a mental note, a short list or a daily
habit of appreciation is enough to make a difference.
9. Take a cold shower. briefly
Cold showers might sound extreme, but brief exposure to cold water has been
linked to short-term boosts in alertness, mood and resilience, particularly
when done gently and consistently.
A large study found people who ended their daily shower with cold water over
the course of a month took fewer sick-leave days than those who didn't,
while other studies link short cold exposure with feeling more awake and
less stressed afterwards. The benefits appear to come from short bursts,
around 30-90 seconds at the end of a normal shower, rather than prolonged
discomfort.
Cold exposure isn't suitable for everyone, especially those with heart or
circulation conditions, but for healthy adults it can be a simple habit
worth experimenting with.
You don't need to plunge
You don't have to brave icy water to feel calmer. Natalia Valentina, an
ICF-qualified Blue Health Coach, says that gentle exposure is often enough.
"Simply being near water, watching waves, paddling or sitting with your feet
in the sea can calm the nervous system, reduce anxiety and improve sleep,"
she says. "For many over-50s, regulation matters more than exertion."
10. Drink tea daily
There's a reason "put the kettle on" has long been shorthand for comfort.
A daily cuppa has been linked to lower stress and improved calm focus.
Studies from University College London found tea drinkers showed lower
levels of the stress hormone cortisol after stressful tasks, suggesting tea
may help the body recover more quickly from everyday pressure.
Nutrition research also highlights tea's natural combination of caffeine and
L-theanine, which supports a state of relaxed alertness, awake, but not
jittery.
But how much tea should you be drinking to get these benefits?
"Previous research has shown the sweet spot is four cups of tea a day, or
400-600mg daily of the flavonoids known as flavan-3-ols, to dampen the
effects of stress on the body," says tea scientist Dr Tim Bond, from the Tea
Advisory Panel.
Not a tea drinker? Green tea, coffee or herbal infusions can offer similar
plant compounds or gentle hydration. It's about finding a daily habit which
suits you.
11. Practise small acts of kindness
Doing something kind for someone else doesn't just help them, it helps you,
too. Research shows small, everyday acts of kindness are linked to higher
happiness levels and reduced stress, often delivering an immediate lift in
mood. The effect appears strongest when kindness is freely chosen rather
than done out of obligation and one kind act often encourages another.
It can be as simple as sending a thoughtful message, letting someone out in
traffic, checking in on a neighbour, paying a compliment or doing a small
favour.
12. Spend time outdoors
You don't need hours of hiking to feel the benefits of nature.
A large UK study by the University of Exeter found people who spent around
120 minutes a week outdoors, in parks, countryside or coastal settings,
reported significantly better well being and overall health than those who
didn't.
For Valentina, the impact of environment is something she's experienced
first-hand.
"Living by the coast changed not just my mental health, but how naturally
movement fitted into daily life," she says.
"Natural environments reduce mental load, decision fatigue and stress, all
of which impact physical health. Being near blue spaces, in particular,
supports balance, breathing and emotional resilience without overtaxing the
body."
She says time outdoors doesn't have to be strenuous to be effective.
"A gentle walk beside the sea, a river or even a canal encourages a slower,
more rhythmic pace, which is easier on joints and more sustainable as we
age."
The message is simple: little and often counts. A regular dose of fresh air
and natural surroundings can support mood, movement and long-term well
being, without pushing the body too hard.
13. Keep learning something new
Trying something unfamiliar is one of the best workouts for the brain.
Research shows learning new skills, even later in life, can improve memory
and thinking more effectively than passive activities.
It doesn't need to be ambitious, either. Learning a new recipe, trying a
different walking route, picking up a simple card or board game, or learning
a few new words each week all give the brain something new to work on. And
if you've ever avoided a phone update because it "moves everything around",
you're not alone, but the mild discomfort is often the very thing which
helps keep the brain engaged.
14. Eat protein regularly, especially earlier in the day
As we get older, it becomes easier to lose muscle strength and stability,
not just from inactivity, but because our bodies don't respond to protein
quite as efficiently as they once did.
There's growing evidence how you spread protein across the day matters, too.
One large study in older adults found higher protein intakes and a more even
distribution across meals, were associated with better muscle-related
outcomes, supporting the idea leaving most of your protein until the evening
may not be ideal.
This doesn't mean counting grams or overhauling your diet. It's simply about
making sure meals earlier in the day include some sort of protein. This
could be eggs or yogurt at breakfast and beans, fish, chicken or tofu at
lunch.
We have 10 easy ways to add protein to your diet.
Written by: Jayne Cherrington-Cook
Jayne cut her online journalism teeth 24 years ago in an era when a dialling
tone and slow page load were standard. During this time, she's written about
a variety of subjects and is just at home road-testing TVs as she is
interviewing TV stars.
A diverse career has seen Jayne launch websites for popular magazines,
collaborate with top brands, write regularly for major publications
including Woman&Home, Yahoo! and The Daily Telegraph, create a podcast and
also write a tech column for Women's Own.
Colin Howard, living in Southern England.
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