7 best exercises and healthy habits that will transform your life in 2026

In 2026, don’t just focus on shedding extra kilos, but form healthy habits that last a lifetime. They play an important role in preventing chronic diseases, increasing energy levels, and improving mental health. Additionally, they support weight loss, promote better sleep, and boost immunity. All of these are essential for leading a healthy and happy life.

Cardiologist Dr Jeremy London, in his new Instagram video, shared seven health habits that could change your life in 2026. These simple lifestyle tweaks are easy to adopt in daily life, as they are accessible and affordable. Take a look!

Set an alarm for bed

Dr Jeremy London emphasised that this is just as important as the time you wake up, and consistency is key. It helps set a sleep schedule, reduces stress, and lets your body know that it’s time to slow down and relax. Moreover, by giving your body time to wind down, it improves sleep quality as well.

Get morning sunlight

The cardiologist highly recommended getting some sunlight into your eyes every day. This helps reset your circadian rhythm, which is the body’s internal clock, and boosts your mood and energy by increasing serotonin and suppressing melatonin. Additionally, it enables the body to produce vitamin D, which is good for bone strength and immunity.

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Walk after meals

He advised taking a 10 or 20-minute walk after meals. “You’ll be amazed at what this does for your blood glucose levels,” he said. Post-meal walks are also highly recommended for better digestion and improved heart health. They may also support weight loss.

Eliminate alcohol

The pleasure you get from alcohol is temporary, but its effects are damaging in the long term. It affects both your physical and mental health. The cardiologist said, “It’s been transformative in my life. It could be magic in yours too.” So, try eliminating it from your life.

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A post shared by Jeremy London, MD (@drjeremylondon)

High-intensity interval training

Dr Jeremy London said, “High-intensity aerobic training at least once a week. If you walk, walk faster. If you run, run faster. Get uncomfortable.” This helps with weight loss, increases strength, improves heart health, and boosts metabolism.

Stay hydrated

Most people tend to forget to drink water, which is important for staying hydrated. The cardiologist said, “Keep a water bottle with you to stay hydrated. I’m terrible with this. If I have that bottle, it’s a constant reminder.”

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Strength training

He highly recommended lifting weights for long-term gains. This helps strengthen muscles, burn extra calories, improve joint health, enhance mood, and more.

The cardiologist acknowledged that these simple habits may not be easy because they require consistency, but they will help you kick off the new year on a healthier and happier note.

FAQs on healthy habits to adopt to lose weight and feel healthy from within:

Q. What eating habits support healthy weight loss?

Eating balanced meals with whole foods, enough protein, and fiber helps nourish the body and control cravings.

Q. How important is daily movement?

Regular movement boosts metabolism, improves mood, and supports long-term weight management.