Adopting a healthier lifestyle doesn't necessarily come from large achievements or drastic changes. More often, it’s the small, lasting adjustments you make that have the biggest impact on your health.

Take at least one 5-minute brain break daily.

According to the Centers for Disease Control and Prevention, taking a short 5-minute break during your day can reduce stress and increase concentration and alertness. It is also associated with a lower body mass index (BMI). Stand up and stretch, do a guided meditation, or go for a short walk.

Choose one daily habit that you can make healthier.

You likely have something you do every day as part of your normal routine. Maybe you stop by the coffee shop every morning before work, or perhaps you must sit down and watch your favorite television show every night. Take a look at your habits and identify ways to make them healthier. Maybe you can order your favorite coffee with less syrup or reduce the amount of cream you add to each cup. Do crunches or push-ups during TV commercials. Soon, your days will be filled with healthier habits that can help you reach your fitness goals.

Do at least one physical activity each week that isn't part of your workout.

Increasing activity throughout your day is as important as your regular workouts. Research shows that sitting for long periods of time, even if you exercise, is linked to an early death from causes like heart disease and cancer. Identify ways to add more movement outside of your regular workouts. Start by adding one new thing each week. Bike or walk to work or to a nearby store. Meet friends for a hike on the weekend. Take a break during the workday to walk up and down a few flights of stairs at the office.

Make one new healthy recipe each week.

It is easy to get into a rut by eating the same healthy foods day in and day out. This sets you up for disinterest in your food and increases cravings for less healthy options. By regularly introducing new foods or recipes into your meal plan, you can keep things exciting. You’ll discover new ways to prepare healthy foods. Find some recipes you would like to try, and make at least one new one each week.

Record your accomplishments every month.

As you strive to reach larger goals, you might not fully recognize the small changes you've already made. Devote a notepad or journal to your accomplishments. At the end of each month, write down everything you accomplished. Include everything from eating an extra serving of vegetables to doing a full set of lunges without a break. When you start to feel discouraged, look back at these lists. They are proof of how far you've come and serve as motivation to stick with your plan.

Set a new fitness goal every 3 to 6 months.

Don’t lose sight of your goals. They are important for keeping you motivated and improving your fitness. Pick a new goal every 3 to 6 months to keep your workouts interesting. Sign up for a triathlon, learn how to kayak, or learn a martial art. Use your goals to push beyond your exercise comfort zone and explore new activities. This helps prevent boredom and keeps you engaged with exercise.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.