Yahoo Lifestyle If You Do One Thing for Your Health In 2025, Make It This
January is the time of year when good intentions are set. Instead of making a long list of health-related New Year’s resolutions (i.e., go to the gym more, stop drinking so much wine, minimize sugar consumption), what if you committed to making just one healthy change? Already it sounds a lot more doable, right?
If you’re only going to make one health-related resolution this January, you better make it count. Here, doctors share the one change that has the biggest impact on health—especially for people who are 50 and older.
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The Most Impactful Change You Can Make for Your Health, According to Doctors
It's unanimous: Start exercising, and if you already work out regularly, keep at it.
Dr. Annie DePasquale, MD, a family medicine physician and the founder of Collaborating Docs, says that the best change someone can make for their health is prioritizing physical activity. “It doesn’t have to be intense," she told us. "Even walking just 30 minutes a day can drastically reduce your risk of heart disease, diabetes and depression."
Dr. Yoshua Quinones, MD, a board-certified internist with Medical Offices of Manhattan and a contributor to Lab Finder, agrees that committing to exercising regularly is the best change someone can make for their health. “It will lower your risk of chronic conditions like diabetes, high cholesterol, high blood pressure, heart disease and even mental health. It will improve your quality of life and longevity,” he explained. If there was a pill that could boast those changes, everyone would take it! Exercise is a free way to get these benefits.
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A wealth of scientific studies backs up the profound benefits of exercising regularly. Regular moderate-intensity exercise can lower the risk of cardiovascular disease, neurological diseases (such as Parkinson’s disease) and reduce the risk of at least seven different types of cancer by 20%.
Perhaps you already exercise regularly. What other changes can you make for your health? One Dr. Quinones recommends is getting consistently good sleep. “Sleeping at least seven to nine hours [a night] can lower the risk of chronic conditions, improve your mental health, enhance your memory and boost your energy levels,” he says. It will also make you more likely to meet your exercise goals because you’ll have the energy to do it!
If you don’t already have a healthy diet in place, this is another change Dr. Quinones says can be worth making. “A healthy diet with minimally processed foods, more fruits, vegetables, grains, lean proteins and healthy fats will provide essential nutrients to improve energy levels, support the heart, brain, and G.I. system and reduce inflammation,” he says.
Not sure how to revamp your diet? Dr. Quinones says to break this goal down into smaller, incremental changes. For example, instead of doing a total fridge and pantry purge and vowing not to eat anything ultra-processed ever again, start by committing to eating a healthy breakfast each day, planning ahead so that you actually do it. Once that habit is solidified, then you can move on to making over your lunch habits, eventually followed by dinner and then snacks.
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How Regular Exercise After 50 Impacts Health
If you’re 50 and older, you may be wondering if it’s even worth it to change the way you live. At this point, you’ve likely had the same habits in place for decades. Can changing now really impact your health? According to both doctors, the answer is unequivocally yes—especially when it comes to regular exercise.
“There’s evidence already proving that making healthy choices and changes at any age, even after age 50, can lead to better health benefits. These benefits are lowering the risk of chronic conditions, improving muscle strength and mobility and overall enhancing mental health,” Dr. Quinones says. Dr. DePasquale agrees, saying, “Incorporating healthier eating and regular exercise can improve mobility, energy levels and mental health. Research shows that making changes like improving diet or staying active reduces the risk of chronic diseases and increases lifespan, even in older adults. It’s never too late to start prioritizing your health.”
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How can you make regular exercise a lasting habit? Dr. DePasquale recommends pairing it with something you enjoy. This could look like calling a friend or family member while you go on a daily walk, watching TV while on the treadmill or going to a fitness class with a friend. She also recommends experimenting with different types of physical activity until you find one you look forward to doing. When something is fun, you’re more likely to do it!
Dr. DePasquale also recommends starting small and gradually tweaking your exercise goals over time. “Instead of aiming for a massive change, pick one manageable goal—like walking 10 minutes daily—and gradually increase it,” she says.
Something many people don’t do that Dr. DePasquale says is important is to celebrate your wins, no matter how small, and not be too hard on yourself if you slip up. “Consistency, not perfection, is what leads to lasting habits. Using reminders, tracking progress or involving a buddy can also help keep you motivated over time,” she says.
Regular exercise benefits health in so many different ways. There’s no reason not to do it! If you’re going to make one change for your health in 2025, make it this one. Get moving and you will experience the benefits both in the immediate and long-term.
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Sources
Dr. Annie DePasquale, MD, family medicine physician and the founder of Collaborating Docs
Dr. Yoshua Quinones, MD, board-certified internist with Medical Offices of Manhattan and a contributor to Lab Finder
