10 Ways to Improve Your Health in 2026
Take good care of yourself this year
By Deborah Jeanne Sergeant
Want to enjoy better health? You can increase your opportunities for better health by trying these tips from local experts:
Tips from Kimberly Whitcomb, one-on-one fitness professional in Fairport and Wolcott
1. “Everyone’s at a different level of fitness. For people who are into working out and go to the gym on a regular basis, it’s prime time to continue to do that but also honor their bodies if there’s a day where they feel like they can’t push their workout like we normally do. Our bodies change as we get older. But it’s super important as we get older to stay active. Anyone who’s realizing ‘I’m getting older,’ if you’re not into fitness, obviously it’s worth inquiring with someone who’s in the field to help you with a home plan, online workouts, and one-on-one training. If you can’t afford a gym membership, get out and walk a minimum of five days a week. Ten thousand steps is truly a good amount of steps so your body can continue functioning on a better level.
2. “It’s super important to strength train. Most people are strong in whatever way they do work, even if they sit at a desk. They’re strong towards the front of their body. It can put more strain on the back side of the body. It’s important to be symmetrically strong. We walk forward. Our bodies work in different directions. If we’re not symmetrically strong, we can step off a curb and break an ankle.
3. “Manage your stress levels and get enough sleep. Stay connected to family and friends, whether you’re an empty nester or alone. Even if you’re with someone, it doesn’t mean you’re talking all the time.
4. “Make sure you’re getting the three categories of food: protein, carbs and fat, plus water. I’m not a fan of any kind of diet or eating plan that restricts you in any way like more carbs, less protein. It’s about balance and portion control.
5. “Absolutely keep up on your doctor visits, like your eye care, hearing tests, dental care and obviously mammograms and pap smears. Dental health can be detrimental to infection and illnesses in general. My dentist told me my teeth were great but said to make sure to use mouthwash.
Tip from Jennifer Lee, lead lifestyle counselor at URMC’s Center for Community Health & Prevention
6. “Any amount of reduction or period of time where you quit smoking makes an impact on health. What is not as well known is that cigarette smoking — and that extends to vaping — affects every system of the body. We readily associate these with an impact on lung health but it impacts every system in the body. Being able to reduce by any amount is helpful for health. Even if there’s a long history of tobacco use, it’s never too late.”
Tips from Jean Sica, certified tai chi instructor and owner of Kokoro Way in Rochester
7. “As a 72-year-old woman who has always stayed fit through movement and diet, and as a retired personal trainer who maintains her tai chi instruction business, I can tell you that in my experience the biggest challenge for anyone at any age for improving their health is attitude. When fitness and health are seen as chores rather than something to enjoy, then staying fit is one of the first things that are dropped in a busy life. And as we age, even if it seems that we have more time in our lives to stay fit, it actually often feels more difficult to exercise and eat right because we are tired or our bodies hurt more or we just feel like there is no use in trying anymore.
8. “Move your body and make it fun and enjoyable. Doing something is better than not doing anything. Try different kinds of sports, exercises, fitness classes or whatever. Take dance, take yoga, tai chi, qigong, dance, swim, walk, stretch, whatever. But find one or two things that you love. Explore different possibilities. And begin making movement a habit that you look forward to. And moving your body with others is especially important as we age, because loneliness is a silent disease.
9. “Older individuals often live alone and often don’t eat well because they’re bored of cooking for themselves and of cooking in general. And then they don’t eat well as a result. Also, eating alone can be depressing. I suggest getting back into the fun of cooking by exploring different recipes. Try things you never would have tried before. Make cooking and eating fun again. Focus on healthy meals but don’t be afraid to treat yourself from time to time with so-called unhealthy food. Educate yourself about what eating healthy really means. It might surprise you that there are foods that you thought were taboo but are not unhealthy after all if eaten occasionally.
Tips from Genevra Petito, owner of Super Girl Fitness and Yoga Bones in Rochester
10. “Take care of your bones. I’ve been studying bone building and learning about the necessity of increasing your walking intensity. If you can tolerate it and your doctor says it’s OK, gradually increase your normal intensity by adding some hills or some faster paced intervals, wear your weight vest and come to Yoga Bones class Tuesdays and Thursdays. I truly believe it could make a difference the next time you get your bone scan done.”