Shine with Health in the New Year: Small Steps, Big Impact

A new year is awonderful opportunity for fresh starts. Realizing how small changes in ourlives can make a huge impact on achieving a healthy life is the first step onthis transformational journey. Prioritizing your health can do the most goodfor both you today and in the future. As we enter 2026, let's explore what wecan do to create the best version of ourselves.

Get More Movement

Regularexercise is crucial for preventing and combating illness. It strengthens theimmune system and helps fight viruses and bacteria. Rhythmic and aerobicactivities that involve large muscle groups, such as walking, cycling, andswimming, especially in the fresh air, also help prevent stress and depression.[1] Furthermore, it is now known thatlifestyle significantly impacts health, and that healthy lifestyle changes canreduce the risk of illness and death from chronic conditions likecardiovascular disease.[2]

According tothe World Health Organization (WHO), inadequate physical activity remains amajor threat to global health. By 2022, 31% of adults aged 18 and over wereinsufficiently active. This inactivity contributes to major chronic diseases,including heart disease, stroke, diabetes, and cancer, which lead to prematuredeath.[3]

Even just 20-30minutes of walking a day can make a big difference. Don't forget to add regularexercise to your 2026 goals.

Improve YourSleep Quality

Invest in yoursleep in the new year! Remember that sleep has positive effects on mentalhealth. Insufficient sleep is linked to obesity and weight gain. Under normalcircumstances, the recommended amount of sleep for adults is 7-9 hours per day,with no less than 6 hours and no more than 11 hours. Furthermore, staying uptoo late at night or trying to sleep at widely varying times each night canalso affect your sleep quality.¹

Make sure toget enough sleep and establish a sleep routine.

Review YourEating Habits

A balanced dietis essential for a healthy life. You can review your diet and make smallchanges in the new year.

- A healthyadult with low physical activity should drink an average of 6-8 glasses ofwater daily, or 2-3 liters.¹ Don't forget to drink water.

- Antioxidantintake is important. Make sure to eat fresh and seasonal fruits and vegetables,and organize your daily diet.¹

- Reduce yourintake of refined sugar and carbohydrates.¹

Learn toManage Stress

Stress is aninevitable part of modern life, but it is possible to manage it! You canpractice relaxation techniques and physical exercises as coping methods, andyou can improve your ability to distance yourself from sources of stress.²

In 2026, make it a habit to dedicate 10 minutes every day toresting your mind.

Don't Neglect Your Routine Health Checkups

Identifyinghealth problems early can improve your quality of life in the long run.Prioritize your health by scheduling doctor appointments and routine screeningsin the new year. Remember, small steps make a big difference! Change yourroutines with the motto "A new year, a new you" and lay thefoundation for a healthier and happier life.

Happy NewYear...

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