Here are 3 healthy behaviors that can go a long way toward improving your health and lowering your risk of heart disease, stroke, diabetes, and osteoporosis. And they’re not as complicated as you might think. Choose one behavior below to start with. Once you’ve got that one down, move on to the others. I have more, but three is a good starting point.

1. Maintain a Healthy Weight

Keeping your weight in check is often easier said than done, but a few simple tips can help. First off, if you’re overweight, focus initially on not gaining any more weight. This by itself can improve your health. Then, when you’re ready, try to take off some extra pounds for an even greater health boost, call me at the office.

• Integrate physical activity and movement into your life.
• Eat a diet rich in fruits, vegetables and whole grains.
• Choose smaller portions and eat more slowly.
• Limit children’s TV and computer time.
• Encourage healthy snacking on fruits and vegetables.
• Encourage activity during free time.

2. Exercise & Get Adjusted Regularly

Few things are as good for you as regular physical activity and adjustments. While it can be hard to find the time, it’s important to fit in at least 30 minutes of activity every day. More is even better, but any amount is better than none. Make sure you make your appointments here at the office as well.

• Choose activities you enjoy. Many things count as exercise, including walking, gardening and dancing.
• Make exercise a habit by setting aside the same time for it each day. Try going to the gym at lunchtime or taking a walk regularly after dinner.
• Stay motivated by exercising with someone.

3. Don’t Smoke

You’ve heard it before: If you smoke, quitting is absolutely the best thing you can do for your health. Yes, it’s hard, but it’s also far from impossible. More than 1,000 Americans stop SMOKING… for good… every day. If you smoke you can do it too.

• Keep trying! It often takes six or seven tries before you quit for good.
• Talk to a health-care provider for help. We think our services should be at the top of your list of health care providers.
• Join a quit-smoking program. Your workplace or health plan may offer one.
• Try to quit as soon as possible. If you smoke, your children will be more likely to smoke.
• Don’t smoke in the house or car. If kids breathe in your smoke, they may have a higher risk of breathing problems and lung cancer.

When appropriate, talk to your kids about the dangers of smoking and chewing tobacco. A health-care professional or school counselor can help.