These days, it seems that people are more conscious than ever about living a healthy lifestyle. However, trying to balance the desire to live well with a hectic schedule can be overwhelming. Here are some quick and easy changes we can all make to become a little bit healthier, and feel a little bit better.

1. Drink more water

The human body is 60 per cent water and sadly, there are things most of us partake in, such as drinking coffee, tea or pop, and smoking cigarettes, which dehydrate us. Dehydration can cause headaches, muscle pains, low back pain and a variety of other issues, from which many of us suffer. Particularly if you are sitting down for long periods of time, where improper posture may cause aches and pains, hydration can be an important factor in maintaining healthy muscles, and will help decrease discomfort.

I often hear people lamenting that water is boring and doesn't taste like anything. The best thing about water is that you can dress it up however you see fit. Try slicing up some cucumbers, lemons, limes, or oranges and dropping them into a bottle of water you can keep on your desk at work, or keep a pitcher in the fridge at home. Everyone's water intake differs, but a safe bet is eight glasses of water a day, and more if you drink caffeinated drinks or are exercising.

2. Get moving

Exercise does wonders for the body. Particularly if you are doing deskwork, it's important to try to incorporate some movement into your day. Most of us know that it helps keep our weight down and our heart healthy. However, it's also a mood-booster. When we exercise cortisol, a hormone related to stress, decreases and endorphin levels rise, giving you good vibes. With the long, dark winters days approaching, it can sometimes be hard to put a smile on your face, but 20 to 30 minutes of exercise a day can really help cheer you up, as well as keeping you healthy. Start small - park your car far away from the entrances to buildings or take the stairs instead of the elevator to get where you need to go. Think outside the box - throw on a great CD and get groovy, or take a walk as a family after dinner. Exercise doesn't have to mean hitting the gym, it can be anything that gets your heart pumping!

3. Stop

This might sound contradictory, but sometimes the best thing you can do is simply stop. Between the office and home, life can be overwhelming. It's important to have time for yourself. Whether it's doing yoga or getting a massage, reading a book or taking a bath, make sure you have a way to escape from the day-to-day grind.

If slowing down is new to you, a breathing exercise can be a great starting place. Focusing on your breath brings your heart rate down, and will definitely help you relax. Attempt "wave breathing" in which you breathe in for a count of four, filling your stomach, then your chest, and then exhale to a count of four, letting the air out of your chest and then your stomach. Turning the lights down, lying on your back on the sofa or floor, and doing a round of 20 wave breaths can really help focus you and calm you down.

Try incorporating one or all of these changes into your day-to-day routine, and see what a big difference a little change can make!

Meghan Max is a registered massage therapist working with Corporate Massage Therapy at Back on Track Physiotherapy. She is studying to expand her horizons by becoming certified as a personal trainer and as a nutritional consultant.