The start of a new year often brings with it a strong desire to improve our health, and for many of us, that means setting resolutions. However, sticking to those goals can be a challenge when daily life gets in the way. We all want to feel our best, both physically and mentally, and the good news is that making lasting improvements doesn’t have to involve drastic changes.
Dr. Leana Wen, an emergency physician and wellness expert, offers practical, science-backed advice that can guide us towards better health not just for the year ahead, but for many years to come.
Dr. Wen’s Simple, Sustainable Approach
Dr. Wen’s recommendations focus on simple, consistent habits that are proven to make a significant difference over time. Instead of complicated diets or intense workout plans that can be hard to maintain, her advice centers on foundational elements of well-being. For anyone looking to boost their health in 2026 and beyond, these evidence-based tips provide a clear and achievable roadmap. Let’s take a closer look at what Dr. Wen suggests and how we can incorporate these vital practices into our lives.
Move Your Body, Even a Little
Prioritizing regular exercise is fundamental for our overall health, as it’s one of the most powerful tools we have for preventing chronic diseases and enhancing our quality of life. Physical activity positively impacts virtually every system in our body. Even short bursts of moderate exercise, like a brisk walk, can effectively lower blood pressure, improve cholesterol levels, boost mood, and strengthen the heart. These benefits contribute significantly to our day-to-day well-being and long-term vitality.
The U.S. Centers for Disease Control and Prevention recommends adults aim for at least 150 minutes of moderate-intensity activity each week, along with muscle-strengthening activities twice a week. However, Dr. Wen emphasizes that any amount of activity is beneficial. If you’re just starting out, even a 5- or 10-minute daily brisk walk can be a great beginning. For those already active, gradually increasing duration or pace can further enhance the positive effects. Consistency is key, and gradual growth ensures sustainability.
Prioritize Quality Sleep
Adequate sleep is not a luxury but a biological necessity that impacts nearly every aspect of our health. When we don’t get enough rest, our bodies struggle to repair tissues, regulate hormones, and manage energy effectively. Chronic sleep deprivation is consistently linked to an increased risk of developing conditions such as obesity, type 2 diabetes, cardiovascular disease, and mood disorders, partly due to its effect on hormones that control hunger and satiety, potentially leading to overeating.
Beyond hormonal balance, sleep plays a critical role in immune function and cognitive performance. Getting sufficient, quality sleep helps our bodies better manage stress, supports memory consolidation, improves attention span, and enhances emotional regulation. Most adults thrive on 7 to 9 hours of sleep per night, and establishing a consistent sleep schedule can significantly improve the restorative quality of sleep over time, contributing to better overall health.
Cultivate Social Connections
Considering social connection as a core component of health might surprise some, but it’s a vital element for our well-being. As social beings, our relationships have a direct and profound impact on our health. Strong connections with family, friends, colleagues, and community groups are associated with lower rates of anxiety and depression, improved immune function, and a reduced risk of chronic diseases like hypertension and diabetes.
Conversely, loneliness and social isolation can increase the risk of cardiovascular problems, cognitive decline, and even premature death.
Beyond these serious implications, social connections motivate us to adopt healthier behaviors and provide crucial emotional support during stressful times. They encourage engagement in activities like physical exercise and other positive habits. Simple interactions, such as sharing a meal, going for a walk with a friend, or even making regular phone calls, can positively affect our mental health in the short term. These connections also represent a significant long-term investment in our overall health and resilience.
Start Where You Are
Finally, Dr. Wen encourages us to give ourselves permission to start where we are, acknowledging that health is a journey, not a destination reached in a single month. A bad week or a missed goal doesn’t derail progress. The aim is consistent advancement. By choosing habits that feel realistic and sustainable, and by recommitting to them when life gets busy, we can ensure these five essential tips work for us in the long run, leading to lasting improvements in our overall well-being.
