A New Year’s Health Evaluation
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Comprehensive Steps to Assess and Improve Your Well-being in 2026
The start of a new year is more than just a date on the calendar or a set of resolutions—it’s an invitation to reflect, reset, and refocus on your health. As 2026 begins, many of us feel motivated to set goals for the months ahead. In actuality, taking time to evaluate our well-being may actually be the best call. A New Year’s health evaluation isn’t just about making resolutions; it’s about taking an honest, holistic look at your physical, mental, spiritual and emotional health, then making informed decisions for lasting positive change. Here’s how you can approach your own health evaluation this January.
1. Reflect on the Past Year
Before setting new goals, take time to reflect on your well-being over the past year. Consider your successes and any challenges you faced. Did you maintain a regular exercise routine? How was your diet? Did you deal with any new or recurring health concerns? And if you were able to engage in healthy behaviors, now is a perfect time to see how they have paid off and if changes are in order. Honest self-reflection will help you better understand where you’re starting from and clarify what you want to improve.
2. Schedule Key Check-Ups
Regular check-ups are crucial for preventive health care. If you haven’t already, schedule an annual physical with your primary care physician. This visit typically includes screenings for blood pressure, cholesterol, blood sugar, and other vital health markers. Depending on your age, family history, and risk factors, discuss with your doctor whether you need additional screenings—such as mammograms, colonoscopies, or skin checks. Talk to a chiropractor about your movement and strength capacity and decide where to impart changes. Get ahead of potential problems! These appointments can detect any issues early, giving you the best chance for effective intervention.
3. Assess Your Lifestyle Habits
Take a close look at your daily habits, as these have the greatest impact on your overall health. Consider your:
Nutrition: Are you eating meals balanced with plenty of fruits, vegetables, lean proteins, healthy fats and whole grains? Are you mindful of portion sizes and limiting processed foods? Are supplements necessary to make up any deficits? Maximize results with adequate daily hydration and protein intake for muscle retention and growth.
Physical Activity: Regardless of your fitness level or age, there are appropriate programs incorporating resistance training and cardio activity. Think a minimum of three hours spread over the week. Are you meeting these numbers? If not, set realistic steps for improvement and talk to a professional to help establish appropriate short and long-term goals. The amount of skeletal muscle you maintain is a known indicator of prolonged quality of life.
Sleep: Adults need 7-9 hours of quality sleep each night. There is no getting around it! Are you getting enough rest? If not, identify what’s interfering with your sleep and make necessary adjustments.
Flexibility: Stretching and soft tissue pliability becomes increasingly important year after year. It is a premier determinant in maintaining range of motion, balance and agility. If it has not been on your radar, look to add weekly amounts of flexibility enhancing activity.
Spiritual Engagement: We are products of the things we ingest the most. Take time and use a critical eye to account for what your eyes and ears consume. Consider reclaiming some of your time each day and investing in prayerful meditation and scripture reading. It will nourish your soul and encourage transformation.
4. Update or Set Health Goals
With insights from your self-assessment and any check-ups, set specific and achievable goals for the new year. But be forgiving enough to avoid the trap of an all-or-nothing mentality. Break larger goals into manageable smaller steps and track your progress regularly. Instead of vague statements like “get healthier,” try concrete goals such as “walk 30 minutes a day, five days a week” or “add an extra serving of vegetables to each meal.” Be assured, consistency—not perfection—is the key to lasting change.
5. Build a Support System
Having support makes it easier to stick to healthy habits. Recruit friends or family to join you in your goals, whether it’s exercising together, cooking healthy meals, or simply checking in on each other’s progress. If you need expert guidance, consider working with a physician, personal trainer, therapist, or even engaging with a fitness tracker.
6. Celebrate Progress and Adjust as Needed
As the year unfolds, regularly review your goals and celebrate each achievement, no matter how small. If you encounter setbacks, don’t get discouraged—adjust your plan and keep moving forward. There are times when priorities justifiably need to shift for a short season. Health is a lifelong journey that requires patience, self-compassion, and, as I mentioned, forgiveness.
A New Year’s health evaluation will provide the foundation for a happier, healthier you in 2026. By taking stock of your well-being now and making informed, intentional choices, you set yourself up for success in the year ahead. Here’s to a strong, vibrant, and fulfilling new year!
Bryan Russell, DC
Dr. Bryan Russell, is a chiropractor with 30 years of private practice experience in South Jersey. He specializes in body mechanics and its influence in performance and aging.