7 Steps to a Healthier You in 2026
Can you believe a new year is upon us? This past year has gone incredibly fast! How did you do with your resolutions from last year? If you didn’t quite accomplish all you wanted, don’t fret. You’re not alone. Statistics show that only 9% of people keep their resolutions throughout the year.
If you were in that 91% of the population that made a resolution and then abandoned it at some point, you have a new chance now!
Research has found that “79% of New Year’s goals involve improving health.” I know that’s one of my goals. But, as many of us know, it can be hard to prioritize our own health when we are so focused on family and jobs. Those are important things to focus on, but not to the detriment of our own bodies. However, just as the flight attendant tells passengers to put their own oxygen mask on first before helping anyone else, the same applies to our physical and mental health. You are no good to anyone else if you’re burned out, exhausted, cranky, out of shape, or unhealthy.
So this is your wake-up call to focus on your health. And we at Performance Inspired have seven awesome ways you can improve your health this year. But before you work toward any goals, you first have to identify them. Take some time to examine the areas of your life that you want to improve. Do you exercise regularly? Do you eat healthy foods? Do you tend to snack too much? Do you drink excessive amounts of alcohol? Do you have a steady diet of junk food? Do you take time to relax and decompress? Determine how you want to improve, then set realistic goals. Once you set those goals, here are a few things to keep in mind.
1. Celebrate progress
Even taking minor steps forward means you are progressing. If you have set a goal of taking four walks a week but have only done three in your first week, congratulate yourself for those three. Then determine why you did not walk four times and resolve to meet that goal the next week.
2. Stay away from “fad” diets
We get it; you want to lose weight and feel healthy, but many diets claim to help you accomplish those goals quickly by depriving you of food. However, just like a car, our bodies need fuel to run properly. Not only that, but they need the right fuel. Diesel fuel in a car that takes regular gas will cause it to stall and will likely damage it. Diets that restrict food intake or encourage you to eat the wrong foods can make you sluggish and even hungry and grumpy. But a well-balanced diet filled with vegetables, fruits, lean meats, and whole-grain breads and pastas will nourish you. If you are hungry, eat, but don’t pick up a candy bar for a quick fix. Choose snacks wisely: Eat some almonds, some Greek yogurt, a protein shake, or a fruit smoothie. The key is to put good food into your body when you are hungry and stay away from junk food.
3. Eat mindfully
What does this mean? It means paying attention to what you eat. You don’t have to grab a food scale and weigh every little morsel (unless you really want to!), but there are several steps you can take to remain cognizant of what you’re consuming. For instance, you can pour a snack into a bowl rather than eat it out of a bag. This keeps your portions low. We also encourage you to eat just one serving at each meal and add plenty of vegetables as side dishes. In the morning, start the day off right with some lean protein or with some Greek yogurt and some fruit. Additionally, stay hydrated by drinking plenty of water throughout the day. When you remain aware of the types of and how much food you eat, you will begin to see positive changes.
4. Check ingredients
All ingredients are definitely not the same. If you’re eating pre-made foods, look for those with the fewest ingredients possible. The more ingredients, the more likely the food is to have unwanted and unhealthy additives.
5. Understand that baby steps in exercise routines are okay
Be honest with yourself about the starting point for your physical health. If you have a sedentary job and only have a chance to go for walks twice a week, setting a goal to hit the gym five days a week is not realistic, unless you are really motivated! Know that it’s okay to start small and work your way up. You could even make incremental goals for each month. For instance, in January, you could increase your walks from two to four a week. Or maybe you have joined a gym. Resolve to go three times a week. Or allow a combination of walks and gym time, so you get some fresh air and sunshine. In subsequent months, increase the amount and times you exercise until you reach a point you are comfortable with. Remember, you don’t have to make huge changes all at once.
6. Plan meals
Do you know what happens when you plan out meals each week and stick to the plan? You have fewer impulse purchases at the store and you buy less junk. Having a goal as to what you will make each day also gives you something to look forward to. And if you do meal prep, you may be able to make a few meals in one afternoon so you can easily heat up the food during the week. Having meals easily accessible will keep you from diverting from your plan or snacking while you make dinner.
7. Sleep!
My dad used to say, “I’ll sleep when I’m dead.” And that’s the motto I was raised with. If you’re a Type A personality like me, you can sympathize. You want to get as much done as possible each day. But the problem is, that’s not sustainable. It may be easy when you’re young, but it’s not doable as you grow older. So do yourself a favor now: Make sure you get enough sleep each night. For adults, that’s between seven and nine hours per night. Don’t skimp! You deserve the rest.
A new year is the perfect time to make positive changes. So take some time to reflect on the areas of your life that you want to improve upon, then set those goals and crush them in 2026 so you can sustain them for years to come!
