Healthy habits 2026. This is the year!
By: Dr. James Aw, Chief Medical Officer, OMERS
January 19, 2026
“Hello 2026! I’m ready for you. This is the year that I focus on my health! No more excuses.”
Sound familiar? I’m sure it does. We all head into a new year ready to make positive changes to our life; some years are more successful than others. However, to borrow a statement from the financial world, it’s important to remember that past performance is not indicative of future results. So, let’s get started.
What are the most important healthy habits?
The four most impactful healthy habits (to prevent diabetes, cardiovascular disease and cancer) are:
Maintain a normal body weight (BMI<25)
Don’t smoke
Exercise regularly; 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic activity weekly. Don’t forget strength training (for balance) and stretching (to avoid injuries)!
Eat healthy food. Consume at least five servings of fruits and vegetables daily, including whole grains, nuts, extra virgin olive oil, fish (follow the DASH/Mediterranean diets). Limit alcohol intake, red and processed meats, sodium and sugar-sweetened drinks.
Other healthy habits include sleep (at least seven hours per day) and stress management.
The benefits of such habits are cumulative. Sticking to four to five optimal lifestyle factors is associated with nine to 11 additional disease-free years between the ages 40-75 compared to those with unhealthy lifestyles. Each additional healthy habit reduces future cardiometabolic risk by approximately 31%.
Why is it so difficult to maintain healthy habits?
The usual reasons provided for being unable to stay consistent are lack of time balancing work and family responsibilities, poor motivation to change, financial pressures and living/working in an environment that doesn’t support healthy choices. Older adults (over age 65) have more difficulty changing behaviours than younger adults. Women tend to be better than men at adopting healthy lifestyle habits.
As usual, successful behavioural change is not just one thing, but rather a combination. The American Heart Association recommends combining multiple techniques like self-monitoring (systematically recording behaviours), SMART goal setting (specific, measurable, achievable, relevant, time-based), self-efficacy enhancement and relapse prevention strategies. Brief action planning (BAP) is a technique that includes collaborative planning, confidence scaling, barrier problem solving and structured follow-up.
What are the predictors of success?
Having confidence in one’s ability to change (self-efficacy) is the most important individual characteristic. Successful behaviour changes require a mindset driven by intrinsic values rather than external pressure (i.e. autonomous motivation). You need to believe in yourself and the reason for change should be personal to you!
James Clear’s book Atomic Habits talks about following “Identity Based Habits” that focus on the type of person you want to become (identity). What does healthy and your “future self” look like? Good habits should be made obvious, attractive, easy and satisfying. Sustainable healthy lifestyle change also means acquiring accurate knowledge about health from experts (evidence-based) and not following the latest trend or social media influencer. There are no quick fixes!
Make yourself accountable to healthy habits, but keep it fun
Maintaining a healthy lifestyle requires social support (family, friends and/or healthcare professionals) that provide encouragement and keep you accountable. The workplace can also promote healthy habits through wellness programs, digital support tools and by creating a work environment that promotes healthy choices. Fitness and wellness challenges can also bring people together and make activities fun.
Start where you are and create a realistic plan. Make habits meaningful and stay accountable. Don’t forget to have fun getting healthy! This is your year for healthy habits!
The information, content and material provided by OMERS Administration Corporation at each link on this page is provided for informational purposes only and is not intended to be, or to substitute for, medical advice. Always seek the advice of a qualified healthcare professional if you have any questions regarding a medical condition or treatment and do not disregard or delay seeking professional medical advice because of the content provided at any of the links on this page. OMERS AC and its affiliates and other investment entities are not responsible or liable in any manner for your use of or reliance on the above information.
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