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Encourage these healthy habits in 2026
2025-12-31T06:00:00Z
Practicing healthy habits has benefits for workers and employers alike. Workers benefit by reducing their risk of chronic disease and increasing their chances of living a longer, healthier life. Employers benefit from less absenteeism and higher productivity.
To get 2026 off to a healthy start, practice and share these habits:
- An emphasis on fruits and vegetables. Try to eat 2 cups of fruits and 3 cups of vegetables each day. Look for creative ways to enjoy them: Blend fruits and vegetables into smoothies, have fruit for a snack, experiment with vegetable soups, and add spinach to scrambled eggs. Choose a frozen vegetable blend you’ve never tried before and heat it in the microwave for a quick side dish. In addition, make sure your lunch includes a serving of vegetables. Dark leafy greens, steamed carrots, crunchy snap peas, and raw veggies with hummus dip are all options.
- Move more. Aim for at least 150 minutes of moderate physical activity each week. Go for a brisk 30-minute walk on five days of the week or take 10-minute exercise breaks three times a day. Jogging, stair climbing, dancing, and pickleball are all options. Also do muscle-strengthening activities such as (push-ups, bicep curls, and squats) twice a week.
- Drink water rather than sugary drinks. This reduces the number of calories you consume and it’s better for your teeth, as sugary drinks can lead to cavities. Fill a reusable bottle with water and keep it with you when you’re at work. Add a lemon wedge for some zing.
- Avoid alcohol. Alcohol consumption increases the risk for cancer, and excessive use can lead to high blood pressure, heart disease, and liver disease. If you drink, do so in moderation (one drink or less in a day for women, or two for men).
- Make sleep a priority. Get 7 to 9 hours of sleep each night to reduce stress, improve your mood, and reduce your risk for diabetes and heart disease. Try to go to bed and get up at roughly the same time each day.
Key to remember: Eating right, moving more, and getting enough sleep are great habits that will get the year off to a healthy start.


















































