The term “Kaizen” (改善) is a Japanese term meaning “change for the better”. It embodies the philosophy of continuous, incremental improvement, focusing on making small, ongoing changes to processes to enhance efficiency, quality, and productivity. This can apply to work processes, personal habits, or any area of life where improvement is desired.
Applying the Kaizen philosophy to health involves making small, sustainable improvements in daily routines, which collectively build better habits and lead to meaningful, long-term health improvements. Here are ways to employ Kaizen in improving health:
Start with Small Steps in Exercise
Begin with a short daily walk, such as 5–10 minutes, and gradually increase the time or intensity. Small increments prevent burnout and make the habit easier to maintain. Try adding mini exercises throughout the day—like 5-minute stretches or short strength routines—making movement a regular part of your routine without overwhelming changes. I enjoy a 22 minute stretching / yoga routine almost every morning as a simple way to get exercise into a busy schedule.
Improve Nutrition Gradually
Focus on adding a single healthy item to each meal, like a serving of vegetables or a glass of water. This is easier to stick to and creates a gradual shift in diet. Reduce sugary snacks by swapping one snack per day with a healthier alternative, such as fruit or nuts, rather than eliminating all at once. Make an effort to prepare more whole foods rather opening processed or packaged foods. Order the salad instead of the fries.
Focus on Better Sleep
Implement small, manageable changes to bedtime routines, like reducing screen time by 10 minutes or adding a short relaxation practice. Experiment with sleep environment tweaks, like adjusting room temperature or trying a white noise app, to find improvements in sleep quality without overhauling everything at once. Getting up at the same time every day can help set better sleep cycles.
Practice Mindfulness in Small Increments
Start with 1–2 minutes of deep breathing or mindfulness meditation each day, increasing by a minute as it becomes more comfortable. Add small moments of mindfulness to daily routines, like paying attention to your breath while waiting in line or focusing on sensory details during a walk. To help manage daily stress I find it helpful to rest and meditate for about 20 minutes after lunch.
Monitor Health Progress
For some it is helpful to write things down. Track health behaviors with a simple app or notebook. Record small victories, like reaching a hydration goal, completing a workout, or making healthier food choices. This self-assessment can help reveal patterns and areas for incremental improvement, creating motivation and clarity without overwhelming change.
Build Small, Sustainable Habits
Set a small goal, like doing one healthy habit every morning (e.g., stretching or drinking a glass of water). Make it a routine, then gradually add more as it becomes a habit. Focus on habit stacking: for instance, do a few squats while brushing your teeth or practice deep breathing right before starting work.
Celebrate Small Wins
Recognize each small achievement. Consistent self-reward helps reinforce the habit and motivates ongoing improvements, which is crucial for building long-term health habits.
Gradually Reduce Unhealthy Habits:
Instead of eliminating all unhealthy habits at once, start by gradually reducing them. For instance, if you drink multiple sodas per day, replace one soda with water and add another healthy replacement weekly.
By applying Kaizen in this way, you can make health changes that feel natural, manageable, and sustainable over time, building a foundation for a healthier lifestyle without the need for drastic or overwhelming changes.
Author
Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine. He specializes in bioidentical hormone replacement for men and women, thyroid and adrenal disorders, fibromyalgia and other complex medical conditions. He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com) and Bellezza Laser Aesthetics (www.bellezzalaser.com). Call (970) 245-6911 for an appointment or more information.
