Quad Cities, IL/IA

Working with the community... for a healthier community.

Small Changes = A Big Impact on Personal Health


Submitted by Good Samaritan Society Services@Home

Wellness doesn’t have to mean hours of sweaty workouts.You may not have the time or resources to go to the gym, attend a class, or buy equipment to exercise at home.

You can still improve your wellbeing.

Here are six simple ways to incorporate fitness into your daily life.

  1. Multitask throughout the day
    Balance on one leg while you brush your teeth
    Stand on your tiptoes every five seconds while you make dinner
    Stretch during TV commercials — rotate each commercial break to stretch your arms, legs, back, neck, wrists, and ankles
    Stand up when you answer the phone, and walk around the room as you talk — or, if your phone has a cord, shift your weight from your left leg to your right leg until your call is done
  2. Have fun with chores
    Set a timer for 10 or 15 minutes, and power clean one room; stop when the timer goes off
    Turn on your favorite music and dance while you fold laundry, put groceries away, or reorganize a closet
    De-clutter by giving yourself 15 minutes to find 15 items in your home to donate or throw away; try to find something from every room

  3. Meet up with others
    Instead of calling or messaging, take a walk with friends to catch up
    Find someone to teach you how to play a new game, like pool, pickleball, bocce, or shuffleboard
    Invite a friend for a round of golf — walk the course instead of using a cart
    Check out the local senior center for clubs or groups you could join

  4. Get some more steps in
    Park at the far end of the parking lot and walk in
    Take the stairs instead of the elevator
    Go to the store to shop instead of ordering something online

  5. Take a deep breath
    Instead of taking short, shallow breaths, focus on breathing slowly and deeply for 60 seconds
    Breathe in slowly for 10 seconds, then breathe out slowly for 10 seconds
    Inhale through your nose and exhale through your mouth
    Don’t let your shoulders move up and down; expand your lungs and belly outward with each inhalation

  6. Lend a hand
    Mow the lawn or shovel the driveway for someone who can’t
    Volunteer to walk dogs at your local animal shelter
    Build a home with Habitat for Humanity
    Visit nursing home residents

Incorporating small changes into things you already do can add up to a big change in how you feel.

At the Good Samaritan Society Services@Home, we’re here to help you, no matter what stage of caregiving you’re in — or how much help you and your parent need.

If you or someone you know might benefit from our services, call 844-359-4446 to learn more. Please take advantage of our free consultation to discuss services available to fit your needs.