Micro Habits for Aging Well
How many of us turn the lights off when leaving a room or shop on a certain day of the week?
Routines like these are also called habits. Merriam-Webster defines them as “acquired modes of behavior that become nearly or completely automatic through frequent repetition” or “a settled tendency or usual manner of behavior.”
In general, most of us try to adopt good habits to help make life more pleasant or manageable. However, health experts, coaches and psychologists have suggested that even a VERY small habit – the micro habit – is enough to benefit us mentally, physically and emotionally.
According to the Associated Clinic of Psychology, a micro habit is a tiny behavior that takes less than two minutes to complete. The goal behind micro habits is to 1) adopt small, beneficial changes and 2) help build up tolerance for bigger habit goals in the future.
So what are some recommendations for micro habits that will assist in the aging process?
The European Journal for Preventative Cardiology did a comprehensive and identified three micro habits that assist with heart health, one of the leading issues facing older individuals.
These include:
Eat an extra ¼ cup of veggies
Just four big bites of vegetables can improve cardiovascular health. That seems doable even for those not crazy about veggies. Try to choose vegetables you like, such as corn, leafy greens or tomatoes.
Walk briskly for 4.5 minutes
While the American Heart Association recommends 150 minutes of moderate-intensity physical activity per week, the good news is LESS than five minutes of moderate-to-vigorous walking can strengthen the heart in meaningful ways.
Sleep 11 minutes longer
If the thought of sleeping more feels impossible, take heart: just 11 extra minutes a night can make a real difference, and can pay big dividends over time. Follow some of the standard recommendations for sleeping well, such as turning off technology ½ hour before bedtime, having a comfortable place to sleep that is cool and dark, and turning on ambient noise to create a calm, sleepy environment.
So – next time you feel overwhelmed by all the necessary steps it takes to improve your health, take heart; a micro habit might be all it takes to make some positive changes.
Need help with your health goals? At Kavod Senior Life, residents both in Assisted and Senior Living can benefit from our Health & Wellness Center, full of classes, programs and clinics that you can take at your own pace. Check it out today!
References:
https://www.merriam-webster.com/dictionary/habit
https://acp-mn.com/about-acp/blog/5-mental-health-micro-habits-for-a-resilient-2026/
https://freedom.to/blog/micro-habits-with-freedom/
Micro-Habits for Heart Health That Cut Heart Attack and Stroke Risk