In the “always on” society we live in, it can be overwhelming to commit to large New Year’s resolutions that feel impossible with a busy schedule. This year, we encourage you to set clear goals that you are fully capable of reaching.
We’ve compiled 10 lifestyle changes YOU can make in 2026 to improve your health – and we’ve even spelled out exactly how you can achieve these goals. These small changes can have a major impact on your overall health!
1. Drink More Water
The Institute of Medicine recommends a daily total of 13 cups of fluid for men, and 9 cups for women. Although this recommendation may vary depending on lifestyle, it is a good baseline to strive for.
Purchase a big water bottle with a straw that you can take with you wherever you go. The straw will help you drink water faster and having the water bottle constantly on hand will give you access to water all day long – even when you’re out and about. If you find yourself forgetting to drink water, set reminders on your phone!
2. Drink Less Soda / Alcohol
Soda is full of sugar that goes right to your gut and alcohol, with 7 calories per gram, is the most calorie-rich nutrient after fat.
If it’s too hard to eliminate these drinks from your diet completely, try cutting back on your consumption. Start by reducing your consumption by 2-3 drinks per week and continue to cut back from there! You can also treat yourself on specific days of the week (ex: alcoholic beverages on the weekend only), so you start to view these drinks as more of a treat and less of a habit.
3. Eat Breakfast Every Day
Even if you don’t like eggs and toast, try to incorporate some nourishment into your morning routine. Overnight oats, yogurt parfaits, smoothies or a healthy cereal can all be good alternatives to eggs.
Check out recipe books and online recipe websites to get more ideas before heading to the grocery store. Eating breakfast will kick-start your metabolism and help you burn calories throughout the day.
4. Pack Your Own Lunches
Commit to pack your lunch at least a few times every week! Getting into this habit is sure to save you calories and money. When you eat out, you are more likely to eat much larger portions than you would have if you had prepared your own meal.
Stock up on fresh fruit, vegetables and hummus, yogurt, lunch meat, cheese sticks, trail mix or anything else that sounds good to you! Leftovers are great, too, but don’t be afraid to switch it up so you don’t get bored of eating the same things. Shop the perimeter of the store to stay away from processed foods that might be tempting.
5. Eat a Piece of Fruit with Your Lunch Every Day
Apples, bananas, and oranges are all fruits that shouldn’t go bad too quickly and you can easily buy them in smaller amounts, so you don’t end up throwing them out. Not a fan of raw fruit? Try buying dried fruit to see if you like that better but be aware that dried fruit has more calories than fresh, so watch your portions.
Incorporating fruit in your diet will give your body a consistent source of the fiber, vitamins and antioxidants you need. The USDA recommends 1 to 2 cups of fruit per day, but those who are physically active may need even more.
6. Establish a Weekly Exercise Routine
Whether you take a 30-minute walk or get involved in a cardio or yoga class – make it a resolution to be more active. The U.S. Department of Health and Human Services recommends at least 2.5 hours of physical activity per week. You can easily reach this recommendation by adding a 30-minute walk to your daily routine.
Crunched for time? Challenge yourself to just 10-minutes a day; you’re likely to do more when you feel the positive results. Figure out what works best for you and your schedule, and most importantly – stick to a routine! Set a realistic, specific goal (example: I am going to attend an exercise class every Tuesday/Thursday and walk the dog for 30 minutes on Monday/Wednesday/Friday).
7. Just Breathe
While our physical health is important, our mental health is important too! Through the hustle and bustle of keeping all your priorities straight, make sure you take time to recharge with some deep breaths.
Just a few minutes of deep breathing every day can alleviate stress and make you feel refreshed. Turn off all distractions such as TV and your phone during this time to give yourself a moment to truly relax and be present.
8. Get More Sleep
If you’re not getting the recommended 8 hours of sleep, increase the amount you sleep by 15 minutes each week until you reach 8 hours. Move your bedtime up gradually and if you need to, set two alarms: One to tell you it’s time to get ready for bed, and one to tell you it’s time for bed. Put aside your smart phone, tablet and TV at least 30 minutes before bedtime. The light emitted from these devices can interfere with your ability to fall asleep.
More sleep gives you the energy to take on your daily tasks and even has the power to control your weight, fight germs, keep your blood sugar steady, and more!
9. Walk Around or Stand Up Frequently During the Day
Sitting for an extended period can leave you feeling restless and can also be bad for your back and overall health. If you sit for most of your day, we recommend you take frequent walks or stand up for at least a few minutes every hour.
Health.gov’s current Physical Activity Guidelines state walking has many health benefits including improving physical function and decreasing the risk of falls. They encourage older adults to walk, as it has a low risk of injury and can be done year-round and in many different settings.
10. Schedule Your Annual Check-Up
Schedule a visit with your primary care provider at least once this year. Your annual exam gives you and your doctor a chance to catch potential illnesses/ health concerns early and establish a care plan if one is needed. Annual visits are important to keep you healthy.
If you are not an ACN member, call your primary care provider directly to set up your appointment. If you are an ACN member, you can call your primary care provider directly or call ACN’s concierge line to set up your appointment at 602.406.7226.
While all these resolutions may seem small, they have the potential to make a big impact on your overall health. Now get out there and chase your 2020 resolutions – you can do this!
