Plenty of people resolve to improve their health in the new year. Fewer know where to start, or how to keep going past January.
To cut through the noise, we asked Rush physicians for their best advice on building healthier habits in 2026.
Move more for heart health
Small changes truly matter. The American Heart Association recommends 150 minutes of moderate intensity aerobic activity per week, but you don’t need to hit 10,000 steps or spend an hour at the gym to benefit. Starting with short, 10- to 15-minute walks and gradually building up can significantly lower your risk of heart attack, stroke, diabetes and high blood pressure while improving overall well-being.
— Omar Obaid, DO, cardiologist
Prioritize sleep
Make sure you don't stay up too late on your screen. Set a regular bedtime, even on weekends. Try to get to bed by 11 p.m., and try for a bare minimum of seven hours of sleep each night. Shut off the phone by 9 p.m. This should reduce headaches.
— James Castle, MD, neurologist
Support muscles, bones and joints
As we begin the new year, be proactive in protecting your musculoskeletal health by prioritizing prevention. Simple steps, such as maintaining a healthy weight, strengthening core and supporting muscles, stretching regularly, using proper ergonomics at work and home, warming up before exercise, and addressing minor aches before they become larger problems, can make a meaningful difference in keeping you active and pain-free. Small, consistent habits now can help you avoid sidelining injuries later and support stronger bones and joints for the future.
— Arif Saleem, MD, orthopedic surgeon
Use a humidifier
If you're prone to nosebleeds, use a humidifier in your bedroom, especially in the dry winter months. This can be very effective and diminish episodes of epistaxis.
— Pete Papagiannopoulos, MD, otorhinolaryngologist (ENT), head and neck surgeon
Get a colonoscopy
My one tip for the new year is: Get screened for colorectal cancer. Most people qualify for a screening at age 45. If you are at increased risk (because of family history or your own personal health history), you can start earlier. A colonoscopy is the gold standard screening because you can remove polyps before they become cancers. A DNA-FIT test, like Cologuard, may also be a good screening option for you.
— Miles Grunvald, MD, colorectal surgeon
Focus on healthier habits for perimenopause
Perimenopause has become a hot topic on social media, and I see many women coming in hoping for a fast relief for symptoms like fatigue, brain fog, weight gain and mood changes. While these can all be tied to hormonal changes, there’s unfortunately no quick fix. And as a woman in her 40s, I empathize — and I’m taking my own advice to heart. I’m increasing my exercise with cardio at least three times a week and adding strength and weight training. Changes to your diet can help, too, like decreasing simple carbs such as sugary foods, white bread and white rice, and increasing lean protein, vegetables and fiber. As we head into the holidays and the new year, I’m watching my sweets intake and making healthier choices — habits I hope to carry into 2026 and beyond.
— Robin Drake, MD, gynecologist
