As a new year begins, many Americans are looking for realistic ways to improve themselves by staying healthy in 2026 —not through extreme resolutions, but through practical, sustainable, Living and Staying Healthy 2026 and Beyond, 10 Evidence-Based Paths. To help guide those efforts, the American Medical Association (AMA) has released 10 evidence-based tips to support physical, mental, and emotional well-being in 2026 and beyond.
“Even tiny changes now can snowball into major gains for your long-term health,” said AMA President Dr. Bobby Mukkamala. With that in mind, here’s a closer look at the AMA’s recommendations, along with real-life examples of how to put them into action.
- Get health screenings
Preventive care is one of the most effective tools for long-term health. Annual checkups, lab screenings, and routine tests allow physicians to identify potential issues early—before they become serious or costly. For example, regular blood work can flag high cholesterol, pre-diabetes, or obesity-related risks well in advance. Many people discover vitamin deficiencies, thyroid issues, or blood pressure concerns during routine visits, giving them time to adjust diet, exercise, or medication. Staying on top of screenings like mammograms, colonoscopies, and heart health assessments can literally be lifesaving. - Manage stress
Mental health is inseparable from physical health, and chronic stress takes a real toll on the body. Learning optimism—re-framing challenges and focusing on what can be controlled—can improve both mood and resilience. For those with demanding jobs, balance is key. If the workday is packed with meetings and deadlines, adding intentional downtime afterward, such as reading, journaling, or walking outdoors, can help decompress. On slower workdays, pairing activity after work—like yoga, stretching, or light strength training—can boost mood and energy. Practices such as meditation, deep breathing, and therapy also provide valuable tools for managing stress more effectively. - Be physically active
The AMA recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week. Fortunately, exercise doesn’t have to mean a gym membership. Pickleball and tennis improve coordination and cardiovascular health, while swimming is gentle on joints and strengthens the entire body. Biking enhances endurance and leg strength, and Pilates builds core stability and posture. Tai Chi, often described as “meditation in motion,” improves balance, flexibility, and mental focus—especially helpful for older adults. Even short movement breaks during a sedentary workday can reduce stiffness and improve circulation. - Follow a healthy diet
A balanced diet supports nearly every system in the body. Prioritize whole foods such as fruits, vegetables, whole grains, nuts, seeds, lean proteins, and low-fat dairy. Replacing sugar-sweetened beverages with water can significantly reduce excess calorie intake. Research published in JAMA Network Open shows that drinking sugary beverages—even 100% fruit juice—is linked to higher mortality risk. Preparing meals at home, reading nutrition labels, and limiting ultra-processed foods high in sodium, saturated fats, and added sugars can improve heart health and energy levels. - Stay hydrated
Hydration is often overlooked, yet even mild dehydration can lead to fatigue, headaches, and poor concentration. Water should be the primary source of hydration, but milk and herbal teas also contribute. According to the National Academies of Sciences, Engineering, and Medicine, adult men should consume about 15.5 cups of fluids per day, while women should aim for 11.5 cups. Carrying a reusable water bottle or setting reminders can make hydration a simple daily habit. - Get plenty of good sleep
Most adults need 7 to 9 hours of quality sleep for optimal health. Sleep supports immunity, brain function, and emotional regulation. Turning off digital devices at least an hour before bedtime helps reduce blue light exposure that interferes with melatonin production. Going to sleep earlier—even by 30 minutes—can make a noticeable difference. Reducing exposure to stimulating content, such as political news, online influencers, or true crime shows, may also calm the mind before bed. Establishing a relaxing routine—reading, light stretching, or calming music—signals the body that it’s time to rest. - Update vaccinations
Vaccinations remain one of the most effective defenses against serious illness. Flu season can last well into spring, making it worthwhile to get vaccinated even later in the season. The AMA encourages people to speak directly with their physicians to determine which vaccines are appropriate. For reliable, evidence-based information, the AMA website offers clear guidance, while GetMyFluShot.org helps locate nearby vaccination sites. - Drink in moderation—or consider quitting
The U.S. Dietary Guidelines define moderation as up to one drink per day for women and two for men. However, some individuals choose to stop drinking altogether—and many report noticeable benefits within just one month of sobriety. Improved sleep, clearer skin, better focus, weight loss, lower blood pressure, and enhanced mood are common changes. For those considering quitting, support resources include primary care providers, counseling services, Alcoholics Anonymous, and digital tools like moderation or sobriety apps. Even reducing alcohol intake can significantly improve overall health. - Quit tobacco, nicotine, and e-cigarettes
Smoking and vaping remain leading causes of preventable disease. Quitting lowers the risk of heart disease, cancer, and respiratory illness. Health care professionals can provide cessation programs, medications, and counseling to help manage withdrawal and cravings. Creating smoke-free environments at home and in cars also protects loved ones from secondhand smoke. - Follow medication directions
Medications are most effective when used correctly. Store prescriptions safely, dispose of unused medications properly, and always follow dosing instructions. Completing prescribed antibiotic courses helps prevent antibiotic resistance. When in doubt, pharmacists and physicians are valuable resources for answering medication-related questions.
With the indulgences of the holidays behind us, the start of 2026 offers a fresh opportunity to prioritize health in meaningful ways. Small, intentional choices—made consistently—can build a healthier future.
For more tips and resources, visit ama-assn.org.
