Here are 20 quick and simple steps to work into your everyday life. Choose a few to begin right away. Then build on your success with more changes. They're all positive steps for better health.

For safety's sake, talk with your doctor before significantly increasing your activity level.

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1. Step out

Start being more active by squeezing in three 10-minute walks every day.

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2. Go bold and beautiful

Eat a variety of colorful veggies and fruits every day.

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3. Take a stand

Been sitting? Get up and move around — at least every 90 minutes.

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4. Lighten up at the stove

Use just a bit of cooking spray to sauté foods.

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5. Dine and dash

Take a brisk stroll during part of your lunch break.

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6. Choose your moo wisely

Switch to low-fat or fat-free dairy products.

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7. Be in it together

Make family time active time. Not the greatest weather? Have a dance party!

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8. Get creative in the kitchen

Experience fresh flavors — with some new healthy recipes.

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9. Ditch the drive

Park a block or two away from work or errands when possible.

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10. Downsize your dishes

Use smaller plates or bowls to help with portion control.

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11. Be a class act

Sign up for a fitness class. Working out can be more fun with friends!

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12. Divide and conquer

Fix healthy meals in large batches — and freeze single servings for later.

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13. Count on it

Track your daily steps with a pedometer.

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14. Go for lean proteins

Choose beans, fish, lean meats and poultry without the skin.

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15. Savor the moment

Be a more mindful eater. Chew slowly — and enjoy the taste and texture of each bite.

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16. Tread and talk

Pace around while talking on the phone. Or have walking meetings.

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17. Take a grain check

Choose whole grains, such as brown rice, whole-wheat bread, rolled oats and barley.

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18. Show your work

Use an app to track your food and fitness.

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19. Sip smart

Quench your thirst with low-calorie beverages. Try water or seltzer with slices of fresh fruit.

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20. Pal around

Make fitness dates with friends.