- Studies show up to 88% of people abandon New Year's health goals by the end of January, as strict diets and costly fitness plans prove hard to sustain.
- Longevity experts say small, free daily habits, not drastic lifestyle changes, can deliver lasting improvements in physical and mental health.
- Key habits include morning sunlight exposure, short post-meal walks, nasal breathing, spending time barefoot outdoors, putting phones away at meals and rebuilding a consistent bedtime routine.
- A University of Sydney study of more than 59,000 adults found that minimal changes, such as a few extra minutes of sleep, movement or improved diet, can extend lifespan and healthspan.
- Even modest improvements were linked to up to one extra year of life and as many as four additional years free from major chronic disease, especially among those starting with poorer health habits.
January is peak season for grand health promises – strict diets, pricey gym memberships, spa cleanses and alcohol-free pledges. Millions of Britons start the year determined to overhaul their lives, only for motivation to slip as February approaches.
Research suggests the pattern is predictable. Studies show that by the end of January, as many as 88% of people have already abandoned their New Year's health goals. Quick-fix plans often fail, experts say, because they are hard to sustain and expensive to maintain.
But health improvements don't have to involve marathon training or costly wellness trends. Longevity specialists say small, simple daily habits, many of them free, can have a meaningful and lasting impact on physical and mental health.
Longevity expert and BodyBio co-founder Jessica Kane shares everyday practices she says help support energy, fitness and long-term well-being.
Start the day with natural light
In the rush to get ready for work, many people skip one of the most important health cues of the day: sunlight. Kane says getting natural light on your face for just a few minutes after waking can help regulate sleep, mood and stress.
Research shows that morning light exposure helps reset the body's circadian rhythm, allowing people to fall asleep faster and experience fewer nighttime disturbances. Sunlight also supports vitamin D production, which is critical for bone health and calcium absorption.
"You don't need sunshine, just daylight," Kane said. "Getting outside within 30 minutes of waking, without sunglasses and not through a window, can make a noticeable difference by evening."
Take a short walk after meals
A brisk walk may be the last thing people want after eating, but even five to 10 minutes of movement can significantly improve metabolic health, Kane said.
Studies show short post-meal walks help regulate blood sugar, support digestion and reduce inflammation. A 2022 University of Limerick study found that walking 60 to 90 minutes after eating, when blood sugar typically peaks, reduced the risk of type 2 diabetes.
Even "mini walks" lasting two to five minutes can offer benefits, researchers found.
Breathe through your nose, not your mouth
Mouth breathing affects nearly half the population and is linked to snoring and disrupted sleep. Emerging research suggests it may also increase the risk of obesity, arthritis, dementia and some cancers. Nasal breathing, by contrast, improves oxygen efficiency and helps calm the nervous system, Kane said. She recommends practicing nasal breathing during daily walks or trying alternate nostril breathing to reduce stress.
The technique involves breathing in through one nostril while the other is gently closed, then switching sides. High-profile advocates include Hillary Clinton, who has said she practices it daily.
Go barefoot outdoors
Standing barefoot on grass, sand or soil, sometimes called "grounding," may sound unconventional, but Kane says it can help reduce stress and improve sleep.
While claims that grounding neutralizes harmful electrical charges in the body lack strong scientific backing, health organizations such as the National Health Service (NHS) and mental health charity Mind support outdoor grounding techniques to manage anxiety and post-traumatic stress disorder (PTSD). Some studies suggest benefits for inflammation and sleep, though these effects may be tied to spending time outdoors.
Celebrities, including Naomie Harris and Gwyneth Paltrow, have credited grounding with easing jet lag and stress.
Put phones away at mealtimes
Eating while scrolling may seem harmless, but research links screen use during meals to overeating and fatigue. One study found that people consumed 15% more calories and more fatty foods when using phones while eating. Another study showed people who used their phones during lunch felt more tired later in the day than those who read or went for a walk.
"How you eat matters just as much as what you eat," Kane said. "Slowing down and eating without screens activates the 'rest and digest' nervous system, improving digestion, nutrient absorption and appetite regulation."
Rebuild a bedtime routine
Sleep remains one of the most powerful and neglected health tools. Poor sleep is linked to heart disease, high blood pressure, depression and dementia. Around 70% of British adults fail to get the recommended seven to nine hours of sleep, with the average adult clocking just over six hours a night. Kane says restoring a consistent bedtime routine can dramatically improve health. Dimming lights, avoiding screens and repeating calming habits help signal to the body that it's time to rest.
"Quality sleep boosts immunity, mood and overall health," she said. "And it doesn't cost a thing."
Research: Small daily habit changes can add years to life and health
New research published in eClinicalMedicine, led by researchers at the University of Sydney, supports Kane's recommendations. The study, which analyzed health data from more than 59,000 adults, found that individuals with the poorest health habits could gain up to an additional year of life through minimal changes. These include sleeping just five extra minutes per night, moving less than two additional minutes per day and modestly improving diet quality by the equivalent of half a serving of vegetables.
Even small improvements across these behaviors had a measurable impact. Researchers reported that modest gains in just one area, roughly 25 extra minutes of sleep per night, about two additional minutes of daily physical activity or a significant improvement in diet quality, were each independently associated with longer lifespan.
The researchers also examined "healthspan," defined as the number of years lived without major chronic conditions, such as heart disease, cancer, Type 2 diabetes, dementia or chronic lung disease. Over an average follow-up period of 8.1 years, participants who made slightly larger but still realistic combined improvements in sleep, activity and diet gained up to four additional disease-free years.
BrightU.AI's Enoch noted that, as January's enthusiasm fades, the key to sustainable health improvements lies in small, simple daily habits that are free and easy to incorporate into one's routine. These practices, along with rebuilding a consistent bedtime routine, can have a meaningful and lasting impact on physical and mental health, making them a valuable addition to anyone's health strategy.
Watch this video to learn more about exercise and brain health.
This video is from the Wellness Forum Health channel on Brighteon.com.
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