The start of a new year naturally inspires people to take control of their health. While there is no shame in coming up with your own New Year's resolutions, the science is clear that a few key changes are what will make the most difference in the months and years to come. Here are five proven behaviors that have consistently shown to promote long-term health.

Prioritize Moving the Body

Regular physical activity is one of the most significant predictors of good health. You do not need to be a marathon runner to reap the benefits of regular exercise. Even short periods of moderate activity will go a long way in lowering blood pressure, improving cholesterol levels, and strengthening the heart. In addition, regular exercise has been shown to boost mental health.

The U.S. Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate exercise each week. The CDC also advises that adults aim for two or more days of strength training. Keep in mind that every little bit of exercise helps. Starting small and working your way up to achieve these goals is the best strategy. It is also important to choose activities that you enjoy doing so that you are not as tempted to skip them.

Reduce Consumption of Ultraprocessed Foods

A good diet is the cornerstone of a healthy lifestyle. What you use to fuel your body in the short term will have long-term health implications. Cutting out ultraprocessed foods is a good stepping stone when working toward better health.

Ultraprocessed foods include packaged snacks, fast food, sweetened cereal, sugary drinks, and ready-made meals. These types of food are inherently high in sodium, fats, and added sugars. What may be worse is that they are void of vitamins, minerals, and fiber. The overconsumption of ultraprocessed foods has been linked to an increase in the risk of obesity, cardiovascular disease, type 2 diabetes, and depression. Dieticians recommend replacing these items with whole foods such as vegetables, fruits, lean proteins, and whole grains.

Schedule Annual Checkups

When it comes to your health, an ounce of prevention is worth a pound of cure. Annual medical checkups are essential when assessing risk factors and catching potential issues before they start. These types of checkups will monitor for high-risk conditions such as high blood pressure, type 2 diabetes, and more.

Detecting these potential health hazards early will give you the chance to get a jump start on the treatment, lowering the risk of stroke, kidney disease, heart attack, and other serious health concerns. Regular medical appointments will also ensure that you remain current on recommended vaccines. In addition to regular doctor's appointments and being diligent about preventative care, be sure to schedule those dental checkups as well.

Catch Those ZZZs

Most people underestimate the importance of adequate sleep. Without enough sleep each night, the body is not able to effectively regulate hormones and repair tissue. There is a wide body of research that demonstrates how being chronically sleep deprived translates to a higher risk of cardiovascular disease, type 2 diabetes, various mood disorders, and obesity.

Scientists have shown how a lack of sleep negatively impacts immune function, making you more susceptible to getting sick more frequently. Sleep deprivation has also been linked to a decrease in cognitive performance. Most adults should aim to get seven to nine hours of sleep per night, with a priority on consistent bedtimes. Lastly, getting enough sleep makes it easier to follow through with your exercise and healthy eating goals.

Emphasize Social Connections

Never underestimate the power of social connection. The quality of your personal relationships can have a direct impact on overall health. Robust social connections are associated with lower levels of depression and anxiety. People who report being happy are also more likely to enjoy a stronger immune system and a reduced risk of chronic disease. On the opposite side of the spectrum, social isolation has been connected to a higher risk of cognitive decline, cardiovascular disease, and early mortality.

Strong social connections also have a high correlation with being able to follow through with the other tenets of healthy living. For example, having a workout buddy makes it more likely that you will stick with your goals.

Consistency matters when it comes to following these five guidelines. Improving your overall health does not require an all-or-nothing approach.

Remember that good health is not just something to prioritize in January alone. Nor do these habits need to be executed perfectly every day to see the positive impacts. Give yourself grace if you slip off the wagon with any of these goals. Making these practices a habit over time will yield the best results.

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