It’s easy to assume that we have to set massive goals and make drastic changes to improve our health or fitness. When social media is saturated with dramatic before and after pictures, it looks as if a complete change in lifestyle is the only way to better your health.

But luckily, it’s not.

The media can be deceiving when it comes to health and fitness, featuring some of the most drastic changes as a way to motivate and inspire their audience. And while this may be a worthy cause, what about the rest of us who aren’t looking to lose 150 pounds, clear up a chronic illness or get ripped?

The majority of us are simply looking for a few ideas we can use to improve our overall health and fitness. We don’t have time to spend 4 hours in the gym, nor do we have the motivation to convert to a paleo diet.

And you know what – that’s just fine.

There are plenty of small changes we can make every day that will add up to greatly increase our health and fitness. These changes take hardly any time or effort, yet can really have an impact on our health.

Creating a few healthy habits might involve something as simple as having water with lunch, taking the stairs, or focusing on positive thoughts.

Related: 10 Healthy Habits to Stay Fit Year Round

While these actions may sound insignificant, these simple changes have the power to change your life for the better.

Finding the desire to improve your health and fitness is always worth pursuing.

Regardless of your current lifestyle, there are always a few changes we could make to treat our body with better respect. Nobody is perfect, but setting out to better yourself is worthy of every day, hour and minute that you give it.

Here are 30 simple ways that you can improve your health and fitness. Use them as a list of ideas for when your feeling motivated, or set a goal to accomplish one each day. At the end of 30 days, you’ll have completed the entire list.

Related: 3 Simple Strategies to Achieve Your Fitness Goals

Each activity or goal may not sound like a lot on its own, but combined with 29 other healthy changes, the results really start to add up.

Try these 30 simple activities to boost your health and fitness and see what changes you can make in just one month!

30 Simple Ways to Improve Your Health and Fitness

Day 1: Drink half your bodyweight in ounces of water.

Day 2: Hit 10,000 steps.

Day 3: Go to bed 30 minutes earlier.

Day 4: Spend 15 minutes stretching.

Day 5: Swap one dessert for a fruit.

Day 6: Meditate for 7 minutes.

Day 7: Wake up 20 minutes earlier and read.

Day 8: Do yoga for 30 minutes.

Day 9: Swap one drink (pop, alcohol, etc.) for water.

Day 10: Pack your lunch the night before.

Day 11: Walk 3 miles while talking to a friend.

Day 12: Spend 30 minutes outside.

Day 13: Make a protein smoothie.

Day 14: Complete a 15 minute bodyweight workout.

Day 15: Make a list of 10 things you’re grateful for.

Day 16: Turn the TV off half an hour earlier.

Day 17: Choose the farthest parking spot.

Day 18: Sit on a stability ball instead of a chair.

Day 19: Get up and move every 45 minutes.

Day 20: Catch up with an old friend.

Day 21: Set a goal for yourself.

Day 22: Give up sugar for the day.

Day 23: Eat five servings of vegetables.

Day 24: Repeat a positive affirmation.

Day 25: Complete 15 crunches during each commercial.

Day 26: Plan an active date or trip with your spouse or friend.

Day 27: Smile at everyone you see.

Day 28: Start with a healthy, protein packed breakfast.

Day 29: Complete these strength training exercises.

Day 30: Avoid all negative thoughts.

If you’re looking to make a change in your health and fitness, it’s important to remember that living a healthy lifestyle involves so much more than just going to the gym. Wellness involves eating well, thinking positive, staying active, and continuously challenging yourself to improve.

Try these 30 strategies over the next 30 days, or pick just a few to really focus on as you begin to improve your health and fitness.

Every little habit and activity matters. Changing just a few at a time will help you continue your fitness journey and finally see the progress that you deserve!

More tips for improving health and fitness:

• 6 Ways to Create a Healthy, Fitness Lifestyle
• 8 Simple Ways to Make Staying Active Easier
• 15 Ways to Make 2019 Your Healthiest Year Yet