Simple Steps for New Year Wellness

New Year Wellness

The start of a new year offers a natural pause. It provides a moment to reflect on the past months and consider what we want for the future. However, there is often pressure to make strict “New Year’s Resolutions.” These can sometimes set us up for failure, feel overwhelming, and be hard to keep.

Instead of setting strict rules, take this time to check in with yourself. How have you been feeling lately? Are there small things you could do to feel more comfortable, energetic, or rested? For some, this might mean setting simple, flexible goals. It could be as easy as drinking an extra glass of water each day or calling a friend once a week. Approaching your health with confidence and a willingness to act is often a helpful way to start.

Prioritizing Preventive Care

One helpful step you can take early in the year is to schedule your medical appointments. It is easy to put these off when you are feeling well. However, seeing your doctor for preventive care is just as important as seeing them when you are sick. These visits give you and your doctor a chance to review your health history and plan for the year ahead.

• Your Annual Wellness Visit: If you have Medicare Part B or a Medicare Advantage plan, you may be eligible for a free yearly visit. This is often called an “Annual Wellness Visit.” It is not the same as a standard physical exam. During this visit, you and your doctor may make or update a personalized prevention plan. This plan is designed to help you stay healthy based on your current health and risk factors.

  This visit is a good time to discuss any new or worsening concerns, like trouble with your balance or changes in your memory. You can learn more about what to expect during your Medicare Yearly Wellness Visit here. While the visit itself may be free, there could be fees for additional tests or screenings done during the visit. Be sure to ask your doctor to clarify additional charges during the visit.

• Understanding Health Screenings: Often, the earlier a disease is diagnosed, the more likely it is that it can be cured or successfully managed. For more information on why these tests matter, read our article on Health Screening: Finding Health Problems Early.

Medications and Their Usage

The New Year is also a good time to review your medications. Over time, your health needs may change and need to be updated. Taking a moment to organize and review your prescriptions can help make sure you are taking them safely.

• How to Talk With Your Doctor About Medications

  It is always a good idea to talk with your doctor before you start taking any new medications or supplements. Even vitamins can sometimes negatively interact with prescription drugs.

  • The “Brown Bag” Review: Some people find it helpful to put all their pill bottles (including vitamins and over-the-counter medications) in a bag and bring them to their doctor’s visit. This way, the doctor can see exactly what you are taking. Your local pharmacist may also be able to do this medication review for you.
  • Ask Questions: If you have questions about side effects or how a medicine makes you feel, do not hesitate to ask.
  • Review Needs: Your doctor can help you decide if your current prescriptions are still necessary. After reviewing your medicines, talking with you and checking your health, your doctor may change your prescriptions, add a new one, or have you stop taking one altogether.

• Managing Costs

  If you are worried about how much your prescriptions cost, you are not alone. There may be ways to help you pay less. Some plans offer mail order pharmacy options, which may cost less. You might also be able to use a generic version, which usually costs less. Read more about Reducing Medication Costs.

Healthy Habits at Home

Daily routines can play a big role in how you feel. You don’t need to change everything all at once to see benefits. Small adjustments can often make a difference over time. Here are a few areas where you might focus your attention.

Movement and Activity

Moving your body doesn’t have to be intense to be helpful and being active does not have to mean going to a gym or running a marathon. Check out our article about Getting Active if you’re interested in more information.

• Gentle Movement: You can take a short walk, stretch in your home, or do some gardening. These activities help your body move and stay healthy.
• Balance and Strength: The Centers for Disease Control and Prevention (CDC) recommends that older adults engage in some sort of physical activity each week. Activities that focus on balance and muscle strength may help prevent falls and keep you independent longer.
• Find What You Enjoy: Pick activities you like. If you enjoy music, try dancing. If you like being outside, go for a walk in the park. When you have fun, it’s easier to keep doing it.

Sleep and Rest

Getting enough rest is important for staying healthy. Sleep helps your body repair itself and can improve your mood.

• Routine: You might try to make a calming bedtime routine. This could include reading a book, listening to soft music, or dimming the lights an hour before bed.
• Environment: If your bedroom is cool and dark, it may help you sleep better. Use dim night lights in bedrooms and hallways for nighttime trips.
• Consistency: Try to go to bed and wake up at the same time every day. This can help regulate your body’s internal clock.

Hydration and Nutrition

What we eat and drink helps fuel our bodies. In winter, you might not feel as thirsty, but it’s still important to stay hydrated.

• Water Intake: Try keeping a water bottle nearby and take sips throughout the day. Herbal tea and soup also count toward your fluid intake.
• Nutrient-Rich Foods: Eating more fruits and vegetables is another way to help your body get the vitamins it needs to support your immune system.
• Winter Wellness: Warm foods like soups, stews, and oatmeal can be comforting and healthy options during the colder months.

Home Safety

The new year is a good time to look around your home. A safe environment can help prevent accidents and support independent living.

• Check Detectors: You might use this time to check the batteries in your smoke and carbon monoxide detectors.
• Lighting: Ensuring your hallways and staircases are well-lit can help you see better and avoid trips.
• Clear Pathways: Removing loose rugs or clutter from walkways is an easy way to improve safety.
• Bathroom Safety: You might consider modifications, like grab bars near the toilet and in the shower or tub, would be helpful for stability.

Caring for Your Emotional Health

Wellness is not just physical; it is emotional, too. The weeks after the holidays can sometimes feel quiet or lonely. Taking care of your feelings is just as important as taking care of your body.

Stay Connected

Social interaction is a powerful way to support your mental health. Research suggests that strong social ties may lead to better health outcomes for older adults.

• Reach Out: Calling a family member or friend just to say hello. It can help you feel more connected.
• Community: Exploring local senior centers or clubs can help you meet new people with similar interests.
• Volunteer: Helping others can provide a sense of purpose and connection. Many organizations welcome older adults as volunteers.

Manage Stress

Life can have its stressful moments. Finding ways to relax can be beneficial for your heart and your mind.

• Relaxation Techniques: Deep breathing exercises, meditation, or gentle yoga may help calm your mind.
• Hobbies: Spending time on activities you enjoy, such as knitting, gardening, painting, or reading may help lower stress.
• Seek Help: Talk with your doctor if you notice significant changes in your mood for more than two weeks, avoid social activities or things you enjoy, feel overwhelmed. They are there to help you understand what might be going on and guide you to the proper support.

Set Simple Goals

If you decide to set goals for the new year, try to make them realistic and achievable.

• Starting Small: Saying “I will get fit” can be overwhelming. When first starting, set short-term goals “I will walk for 10 minutes twice a week.” When you’re comfortable with that goal add another or increase the duration. Listen to your body. Make modifications if something feels too strenuous. And try not to get discouraged. Prepare for setbacks, recharge and continue with your plan.
• Be Flexible: If you miss a day or a goal takes longer than you thought, that is okay. You can always try again or adjust the goal. Be patient with yourself – you’ll get there.
• Celebrate Wins: Acknowledge all success. Did you stay hydrated today? That is a win. Did you make that doctor’s appointment? That is also a win. Rewarding yourself for your efforts when you reach a goal is very important.

Final thoughts for you to take away…

Whether it is scheduling your annual checkup, getting or staying active, or simply calling a friend to chat, we hope you are able to take time to focus on your wellness in 2026. Remember, it is not about being perfect or changing everything at once. It is about taking small steps that add up to achieve your goals.