2026 is Quickly Approaching
Are you ready to make 2026 your healthiest year yet?
💪Here’s what science says about the best things you can do for yourself — based on leading health research.
1. Move Your Body (Even a Little Helps)
According to the CDC, adults should aim for 150 minutes of moderate aerobic activity per week, plus two days of strength training, for significant health benefits.
https://www.cdc.gov/physical-activity-basics/guidelines
But here’s the good news: the NIH reports that even if you cram much of your exercise into just 1–2 days (the “weekend warrior” style), you can still gain meaningful protection from chronic diseases.
Johns Hopkins researchers found something even more encouraging: as little as 5 minutes of moderate-to-vigorous activity per day in older adults was associated with a reduced risk of dementia.
2. Build Strength — It’s Good for Your Mind Too
Strength (resistance) training isn’t just about muscles: Johns Hopkins research has shown that doing resistance exercise (even at moderate intensity) is linked to better mood, cognition, and reduced anxiety.
Plus, combining aerobic + resistance work gives you a powerful one-two punch: physical fitness, mental sharpness, and emotional resilience.
3. Eat Well — Choose Whole Foods
Johns Hopkins Medicine’s “Fuel Your Fitness” guidance emphasizes whole, nutrient-dense foods: think lentils, quinoa, fish, beans, and healthy fats like olive oil and avocado — instead of relying too heavily on processed foods or supplements.
Johns Hopkins Medicine:
Good nutrition supports all aspects of health: metabolism, mood, weight, and inflammation.
4. Prioritize Sleep & Recovery
According to Johns Hopkins’ wellness advice, healthy sleep habits are a foundational pillar of wellness.
Rest isn’t “lazy” — it’s a critical part of any long-term health plan.
5. Stress Less, Connect More
Johns Hopkins’ ALACRITY Center works on reducing premature mortality in people with mental illness, highlighting that our social and emotional health is deeply tied to physical wellness.
Bloomberg School of Public Health:
Getting regular movement, strength work, and good sleep helps regulate stress hormones, boost resilience, and support mental health. (Backed by their studies.)
6. Use Smart Incentives to Stick With It
The NIH ran a study showing that short-term incentives (like reminders or rewards) can help people build sustainable exercise habits — and even small increases in activity (like +1,500 steps/day) persisted over months, leading to better health outcomes.
National Institutes of Health (NIH)
Consider using habit trackers, apps, or “micro-rewards” (like a favorite podcast only when you walk) to reinforce new routines.
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✨ Bottom Line / 2026 Challenge:
Start small but start now.
Even minimal daily movement delivers benefits.
Aim for 150 minutes/week plus strength work — but don’t stress if it’s not spread perfectly across the week.
Combine movement with good nutrition, sleep, and stress management.
Build in simple rewards or accountability to make it stick.
Here’s to making 2026 a year of health gains, longevity, and true wellness. 💪
