We all know the basics: drink water, get enough sleep, and exercise. But what if there were less obvious, easy-to-implement habits that could significantly improve your health? Science reveals that certain small adjustments can lead to big rewards for your body and mind. These aren’t your run-of-the-mill tips—they’re surprising and effective changes you can start today with hardly any effort.

Sitting for long periods is often called “the new smoking” due to its harmful effects. But you don’t need to overhaul your entire workday to combat it. Studies published reveal that standing or walking for just two minutes every hour can lower blood sugar levels and improve circulation. Set an hourly reminder on your phone to stretch or stand—it’s an easy way to protect your heart and boost your energy.

Slowing down while eating can do wonders for your digestion and overall health. Research from BMJ Open shows that people who eat slowly are less likely to develop metabolic syndrome, a cluster of conditions that increase the risk of heart disease and diabetes. Taking time to savor each bite also aids in mindful eating, helping you consume fewer calories while enjoying your meals more.

This small change can do more than brighten up your desk—it can improve your health. A study in the Journal of Physiological Anthropology found that indoor plants reduce stress, increase productivity, and even enhance air quality. Opt for low-maintenance plants like succulents or peace lilies for a health boost without the hassle.

Stress management doesn’t require hours of meditation. Box breathing—a simple technique involving inhaling for four counts, holding for four counts, exhaling for four counts, and pausing for four counts—can reduce anxiety and enhance focus in just minutes. The U.S. Navy SEALs use it to stay calm under pressure, and studies in Frontiers in Psychology confirm its effectiveness in lowering cortisol levels.

Portion control doesn’t have to feel restrictive. By simply eating from smaller plates, you can trick your brain into feeling satisfied with less food. Research published in the Journal of the Association for Consumer Research highlights that people eat up to 30% less when using smaller dishes. This effortless hack can help with weight management over time.

Gratitude goes beyond boosting your mood—it can also improve your physical health. Research published in Psychosomatic Medicine found that gratitude lowers blood pressure and strengthens your immune system. Writing down three things you’re grateful for each day takes just minutes but can lead to profound mental and physical benefits over time.

Transforming your health doesn’t have to be complicated or time-consuming. By incorporating these simple yet impactful habits into your daily life, you can boost your well-being in ways you might not expect. The best part? Each of these changes requires minimal effort but delivers maximum results. Start small, stay consistent, and watch these habits unlock a healthier, happier you.