As we embrace 2026, many of us are setting health goals like exercising more and changing unhealthy habits. Nutrition and physical activity plays a pivotal role in achieving these goals. Here is how you can align your lifestyle habits with your wellness aspirations.

Exercise More: Fuel Your Body Right

Staying active doesn’t have to be complicated or take hours out of your day. The University of Maine Cooperative Extension has a Physical Activity webpage with some helpful tips to help fit movement into your everyday life, no matter your age or fitness level.

Tips to Keep Moving

• Every Minute Counts: Even just 5 minutes of activity is better than none.
• Sneak It In: Take the stairs, park farther away, or walk while you chat on the phone.
• Strength Matters: Lifting weights, using resistance bands, or doing bodyweight exercises like push-ups and lunges keeps your muscles and bones strong.
• Balance & Flexibility: Stretching and balance exercises help with everyday tasks and prevent falls.
• Get Your Heart Pumping: Brisk walking, dancing, or cycling can keep your heart healthy and lower your risk for chronic diseases.
• Stay Motivated: Set realistic goals and track your progress.

You don’t need a gym membership or expensive exercise equipment; just a little movement every day can make a big difference.

Your Weight: Focus on Food Variety, Not Perfection

Weight loss is most effective when it is gradual and sustainable when you combine being more physically active and a healthy diet. Instead of trying fad diets (see our recent blog post Fad or Fabulous? Unpacking the Latest Diet Trends to learn how to spot a fad diet), focus on foods that keep you full longer, are lower in calories, and are packed with vitamins and minerals, like:

• Fruits and Vegetables: Aim to fill half your plate with a variety of colorful, in-season, produce.
• Whole Grains: Choose brown rice, quinoa, and whole wheat breads and crackers over foods made from refined grains.
• Lean Proteins: Incorporate sources like chicken, dry beans and lentils, tofu, and fish into your meals.

Change Unhealthy Habits: Smart Food Swaps

Changing unhealthy habits can be challenging, but making small shifts in your food choices can ease the transition.

• Reduce Added Sugars: Choose unsweetened beverages, limit sweets, and use natural flavors.
• Limit Processed Foods: Choose whole, unprocessed foods to nourish your body.
• Mindful Eating: Pay attention to hunger and fullness cues to avoid overeating.

Nutrition Is the Key

Achieving your health and wellness goals in 2026 isn’t about perfection; it’s about making informed, consistent choices to create your personal, balanced, and sustainable path to health.

Check out University of Maine Cooperative Extension’s nutrition class on 10 Steps to a Healthier You to kick off the New Year and a new you.

Resources

• University of Maine Cooperative Extension – Physical Activity
• Dietary Guidelines for Americans 2020-2025