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(This column was written by Betsy Adams for the Demopolis Times.)

We know that replacing healthy habits for unhealthy ones will improve our health vastly. We also know that trying to change all of our unhealthy habits at once is very hard to do and stick with. Instead, try making small changes. Once you’ve mastered one, add another. Here are a couple more suggestions of healthy habits you should try to incorporate in your lifestyle.

A simple food tip: Eat a green vegetable every day. Eating one green vegetable every day is a simple way to improve your health. Remember to vary your choices. The possibilities are plentiful: turnip, collard and mustard greens, spinach, kale, broccoli, green beans, asparagus, brussels sprouts, artichokes, green peppers, okra, edamame, cucumbers, zucchini, arugula, romaine lettuce and numerous other types of lettuce and leafy greens for salads. Try adding spinach to your smoothie, have mixed greens in a salad, or add some green veggies to soups. The antioxidants and vitamins contained in these powerhouse veggies can help our bodies fight off disease. Prolonged cooking will definitely cause loss of some of those good vitamins. Instead of boiling, try cooking your green vegetables a healthier way. Green vegetables can be cooked in so many different healthy ways from steaming to grilling, roasting, or stir frying. Unless you are banned from them by your physician, it would benefit your health so much to include something green every day.

A simple exercise tip: Aim to get in at least a 20-30 minute walk every day. This is easier than you think it might be. Just get up 30 minutes early and go for a walk or jog. Or you could take that workout indoors. The Wellness Center opens at 4:30 a.m. Monday through Friday and at 8 a.m. on Saturdays. Even if the weather is foul, you could still get that early morning workout on a variety of cardio equipment. Moving first thing in the morning boosts your mood, helps you focus better and gives you more energy. Walking is great for strengthening bones. It will also help with weight management. Plus, a 30 minute walk every day will make your cardiologist very happy. If you’re not at all a morning person, then get in that exercise any time of day that suits you best. If you have a hard time finding 30 minutes, try 15 minutes in the morning or at lunch and another 15 minutes in the afternoon. Get it in somehow … you can do this!

Simple changes like these can provide huge health benefits. Goal setting, especially when it comes to your health, is something we all need to do. Anyone can improve their health by changing their choices. Why not choose health, and make the choice to improve your mental and physical health by implementing these simple health tips today. Your body will thank you.

(This column originally appeared in the Wednesday, October 23 issue of the Demopolis Times.)