5 Tips for a Healthier 2025

The American Heart Association (AHA) recommends at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes of vigorous aerobic activity. For moderate-intensity aerobic activity, aim to reach 60 to 70 percent of your maximum heart rate for your age (calculate your maximum heart rate by subtracting your age from 220).

While more intense aerobic activities like running or cycling are still important for helping strengthen the cardiovascular system, the trend of “cozy cardio” workouts has gained popularity on social media, highlighting how people are combining exercise with a relaxed environment.

“These are low-impact exercises that raise your heart rate in a comfortable setting like your home,” says Dr. Jessica Hennessey, a cardiologist at NewYork-Presbyterian/Columbia University Irving Medical Center. “Cozy cardio can be seen as a Zone 2 type of exercise based on the heart rate zone, with Zone 1 being a place where you can easily hold a conversation and Zone 5 where you can’t talk at all.”

One way to reach your weekly goals is by during more short bursts, also called exercise snacks. A recent study from Columbia University found that taking a five-minute walking break every half hour can help lower blood sugar and blood pressure.

Another way to activate the muscles are isometric exercises, which involve contracting muscles while holding one position. A recent study found that these exercises helped reduce blood pressure in people with preexisting hypertension. “By doing isometric exercises a few times a day for a few minutes and getting in these quick bursts of activity, you can build up enough exercise to improve blood flow and keep yourself healthy,” says Dr. Elan Goldwaser, a sports medicine physician at NewYork-Presbyterian Westchester. “Wall sits, where you hold yourself in a seated position with your back against a wall, and planks, where you hold what looks like a push-up position, are fairly common isometric exercises. There are easier options, like knee extensions, where you straighten your leg and hold that position while squeezing your thigh muscle.”

In the winter months, don’t be afraid to brave the cold. “Exercising outdoors provides all of the physical benefits that we get from indoor exercise — cardiovascular health, strength, flexibility, and endurance — but we also get many other important benefits,” says Dr. Morgan Busko, a sports medicine physician at NewYork-Presbyterian Westchester. “When you are outdoors, you don’t realize that you’re tackling hills or uneven trails, as opposed to being on a machine in the gym, where you may stay at the same resistance or level of intensity for the entire the workout.” Plus, being in the sun increases your body’s creation of vitamin D, which protects you from a host of medical problems, says Dr. Busko. “If you do the same exact workout outdoors versus indoors, you’re getting a bigger dose of these neuromuscular transmitters that promote a happy mood,” she adds.

Protein provides your body with the building blocks it needs for daily function, from supporting your immune system to repairing bone and muscle. “Protein and fiber will help sustain you and keep you satisfied as you start your day,” says Georgia Giannopoulos, a registered dietitian with NewYork-Presbyterian. The FDA recommends about 50 grams of protein per day for the average adult, though your protein needs can vary depending on your size, age, and the amount you exercise. You can input your information into a calculator from the United States Department of Agriculture to find out your daily dietary needs.

As for fiber, people should aim to eat about 28 grams of fiber a day, according to Dr. Carolyn Newberry, a gastroenterologist and physician nutrition specialist at NewYork-Presbyterian/Weill Cornell Medical Center. Some fiber-rich foods include oats, fruits, and leafy greens. “Fiber helps you feel satisfied, so it can also help with appetite regulation and avoiding overeating,” says Dr. Newberry. “For people looking to improve portion control and maintain a healthy weight, fiber is a great tool.” Maintaining a personalized healthy weight has far-reaching impact: “It’s associated with reducing the risk of things like heart disease and developing metabolic syndrome, which is associated with elevated blood pressure, cholesterol, and blood sugars,” she adds.

In terms of what to avoid, ultra-processed foods should be at the top of the list. “The World Health Organization and the Food and Agricultural Organization recommend the restriction of ultra-processed food as part of a healthy and sustainable diet,” says Dr. Michelle H. Loy, an integrative medicine physician at NewYork-Presbyterian/Weill Cornell Medical Center. “A dietary pattern that emphasizes ultra-processed food can be of concern both in the short term and long term.”

Ultra-processed foods have been linked to an increase risk of cancer, cardiovascular disease, type two diabetes, and obesity. “While more research is being done to examine how processed foods affect our bodies, we do have plenty of data showing that whole food, unprocessed dietary patterns — which include those from the Blue Zones, the Mediterranean diet, the diabetes prevention diet, the whole plant-based diet, and an anti-inflammatory diet, for example — are all associated with better health,” says Dr. Loy. “And that’s probably due to their combination of emphasizing whole foods like vegetables, fruits, whole grains, lentils, beans and nuts, which are full of macronutrients, micronutrients, beneficial phytochemicals, and fiber, in combination with moderating ultra-processed foods.”

With new COVID-19 vaccines available, the updated shots are expected to better target circulating variants, according to experts. The CDC has recommended the updated vaccines, made by Pfizer-BioNTech and Moderna for anyone 6 months and older, and Novavax for anyone 12 and older.

Dr. Keith Roach, a general internist and an associate attending physician at NewYork-Presbyterian/Weill Cornell Medical Center, says it’s safe to get the flu shot at the same time as the COVID vaccine. “The flu vaccine is the same wherever you go, whether it’s a chain pharmacy, independent pharmacy, a health clinic, or your doctor’s office,” he says. “For people who are over the age of 65 or especially vulnerable, we recommend the high dose — or adjuvanted — flu shot, which is a slightly higher dose and offers stronger protection. If you meet those criteria, we do prefer it.”

As for RSV, there are now approved vaccines for pregnant people and adults 60 years of age and older, and antibody shots for infants. “RSV is a common respiratory virus that, in most people, causes cold-like symptoms,” says Dr. Lori Shah, a pulmonologist at New York-Presbyterian/Columbia University Irving Medical Center. “But some people can get quite sick from it, especially young infants, adults over the age of 65, those with chronic medical conditions such as asthma, and immunocompromised people.”

“Many think of sleep as the first thing we can steal time from, as if it’s flexible or bonus time,” says Dr. Ana Krieger, director of the Center for Sleep Medicine at NewYork-Presbyterian/Weill Cornell Medical Center and Weill Cornell Medicine. “But immune, hormonal, and metabolic regulation is associated with sleep regularity. It’s the time during which the brain cleanses itself, so we need to prioritize it. The goal is to regularly align your personal and professional activities within the 16 hours around your eight-hour sleep period.”

Here are a few of her tips to get a better night’s sleep.

• Adjusting light and darkness
  You also want to make sure that you’re exposed to darkness before falling asleep. For optimal sleep, you can’t have light exposure both morning and night, so be mindful of your screen time. The brain doesn’t know how to regulate sleep when you’re on your computer until 3 a.m. and then back looking at a screen as soon as you wake up.
• Lowering your room temperature
  Our body temperature naturally goes down during sleep and reaches the lowest point a little more than halfway through the night. Lowering your room temperature when you prefer to fall asleep can help align your sleep cycle to a different time and improve its quality.
• Exercising and eating earlier
  Exercise is great, but if you exercise too late, you may stay up later. Exercise raises your body temperature and gives you a burst of energy that could hinder your ability to fall asleep. The same goes for eating late: You don’t want to have your meals too close to your bedtime goal to avoid the negative impacts of digestion on sleep quality.

Whether you’re looking to exercise more, connect with friends, drink less alcohol, or have another goal in mind, there are simple strategies you can adopt to stick with your plan, says Dr. Gail Saltz, a psychoanalyst and assistant attending physician at NewYork-Presbyterian/Weill Cornell Medical Center.

She suggests:

• Own up to what needs to be changed.
• Write out your goals and corresponding action plan in weekly parts.
• Start with a journal entry of “Why?”
• Create incentives.
• Tell someone else.

When deciding on your goals, you can think of the acronym SMART:

Specific: Goals should be focused, clear, and well-defined with an action plan, according to a paper published in the American Journal of Lifestyle Medicine.

Measurable: Define your goals in a way that allows you to measure success. Those specifics will help you track your progress.

Achievable: Starting small allows you to test things out and get a sense on whether the plan is working for you.

Relevant: It’s important for your goal to be within reach, realistic, and aligned with your life purpose.

Time-bound: A clearly defined timeline, including a starting date and a target date, creates urgency.