5 Realistic Health Habits to Stick to in 2026

In 2025, a national consumer survey found that 62% of Australians had dropped or delayed their health and fitness goals by April – just four months into the year.

At the same time, official data show that in 2022 around 41% of Australian adults didn’t meet physical activity guidelines, and about 76% weren’t doing enough muscle‑strengthening exercise.

Put simply: we care about our health, we make big New Year’s promises… and then life happens.

If you’re entering 2026 determined not to repeat the “start strong, quit by February” pattern, you’re in exactly the right place.

In this article, we’ll walk through five simple, realistic health habits that you can actually stick to this year – even if you’re busy, tired, or juggling work, kids and everything else. We’ll draw on:

• Australian data and guidelines
• A lifestyle medicine approach (small, evidence‑based changes to how you move, eat, sleep and seek care)
• The very real way Australians now use telehealth Australia‑wide to support their health in everyday life

We’re NextClinic – an Australian telehealth service that focuses on practical, everyday needs like online medical certificates, prescriptions, specialist referrals and GP‑style telehealth consultations. We see thousands of people each year who are trying to take better care of themselves, but need that care to fit into real life, not an idealised routine.

Our goal with this guide is to help you:

• Re‑think your health resolutions 2026 so they’re actually achievable
• Build healthy habits slowly, without all‑or‑nothing thinking
• Use modern tools – like telehealth and eScripts – to make staying well easier, not harder

By the end, you’ll have five specific habits, practical examples for Australian life, and a simple challenge to get started this week, not “sometime this year”.

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Why most New Year health resolutions don’t last

Before we dive into the habits, it helps to understand why so many resolutions fizzle.

1. They’re too big, too fast

“I’ll run every day.” “I’ll cut out sugar, alcohol and takeaway.” “I’ll lose 10 kilos by Easter.”

Ambitious goals feel exciting on 1 January. But by week two, when you’re back at work, the kids are bored of school holidays, and the weather is all over the place, those goals start to feel completely unrealistic.

From a lifestyle medicine perspective, sustainable change usually comes from modest shifts in behaviour that you can repeat consistently, not from huge overhauls powered by short‑term willpower.

2. We ignore the basics: sleep, stress and time

It’s hard to cook from scratch or hit the gym if you’re:

• Sleeping five hours a night
• Working long hours or shift work
• Caring for kids or elderly parents
• Dealing with anxiety, burnout or low mood

Yet most resolutions zero in on weight or fitness, without acknowledging the foundation habits (like sleep and stress) that make everything else possible.

3. We don’t use the system that’s built to help us

Australia’s National Preventive Health Strategy points out that roughly 38% of our chronic disease burden is preventable by tackling modifiable risk factors – things like inactivity, poor diet, alcohol and tobacco.

General practice is set up to deliver that kind of preventive care. Almost nine in ten Australians see a GP each year, and resources like the RACGP’s Red Book exist specifically to guide evidence‑based screening and preventive activities.

But many of us:

• Delay check‑ups
• Put off screening tests
• Use “Dr Google” instead of a real doctor
• Avoid mental and sexual health conversations out of embarrassment

Telehealth has made it far easier to get timely advice and referrals – but only if we actually use it.

So, instead of “I will become a different person in 2026”, let’s design five realistic habits you can weave into the life you already have.

Habit 1: Move your body in 10‑minute “micro‑doses”

You’ve probably heard that adults should get at least 150 minutes of moderate physical activity per week, plus muscle‑strengthening on at least two days.

That sounds like “go to the gym five times a week” – which is enough to make most people give up before they start.

Rethink exercise as “movement snacks”

For 2026, try this instead:

"Aim for two 10‑minute movement “snacks” a day."

That’s it.

Ten minutes is short enough to squeeze into almost any schedule, but long enough to improve your mood, circulation, blood sugar and stiffness. Over time, those micro‑doses can add up to the recommended 150 minutes per week – without you ever needing a gym membership.

Real‑life Australian examples:

• At work
  • Walk around the block or up and down the fire stairs during your morning tea break
  • Do a 10‑minute stretch routine between back‑to‑back Teams or Zoom meetings
• At home
  • Put on a song and dance with the kids before dinner
  • Do squats, calf raises or wall push‑ups while the kettle boils
• On the weekend
  • Park 10 minutes from the shops and walk the rest
  • Explore a new section of your local walking track instead of scrolling in bed

You’re still allowed to do big workouts if you enjoy them. But the baseline is modest: just two 10‑minute movement breaks, most days.

How this supports long‑term health

Regular movement – even at lower intensities – helps:

• Reduce the risk of type 2 diabetes and cardiovascular disease
• Improve mental health and sleep quality
• Maintain muscle and bone strength as you age

In lifestyle medicine, moving more is one of the core pillars for preventing and even helping manage chronic disease.

How telehealth can help with movement goals

If you’re dealing with pain, breathlessness, fatigue or an old injury, adding movement can feel risky. That’s where talking to a doctor helps.

At NextClinic, our doctors can:

• Review symptoms like knee or back pain via telehealth consultation
• Suggest safe starting options or simple modifications
• Issue a referral to a physiotherapist or sports physician if needed – we walk through that process in detail in our blog on backyard cricket injuries and when you need a specialist.

If you’ve been putting off movement because you’re not sure what’s safe, a short telehealth review can be the difference between another year of avoidance and a gentle, realistic plan.

Habit 2: Upgrade one meal a day (not your entire diet)

Nutrition is overwhelming because the internet is full of conflicting advice. Keto. Mediterranean. Fasting. “Clean eating.” It’s easy to throw your hands up and order takeaway.

But Australia already has evidence‑based dietary guidelines, developed by the NHMRC, that aim to reduce diet‑related disease by encouraging a variety of nutritious foods from the five food groups.

Poor diet is estimated to account for around 7% of Australia’s total burden of disease – particularly when our diets are low in whole grains, fruit and vegetables.

You do not need a perfect diet to make a difference.

The “one‑meal upgrade” rule

For 2026, try this:

"Choose one meal per day and make it just a bit more in line with the Australian Dietary Guidelines."

That might mean:

• Adding a piece of fruit to your usual breakfast
• Swapping a white bread sandwich for wholegrain bread and adding salad
• Replacing one takeaway dinner each week with a simple tray of roasted veg and lean protein
• Cutting your sugary drink at lunch and choosing water instead

Over months, that single upgraded meal can:

• Increase your fibre intake
• Improve blood sugar control
• Help with cholesterol and weight management
• Reduce long‑term risk of heart disease and some cancers

Make it Australian, make it easy

This is about real Australian life, not Instagram meals.

Some practical examples:

• If you’re grabbing lunch in the CBD:
  • Choose a salad bar and aim for at least three colours of veg
  • Swap chips for a side salad or veggies where possible
• If you’re eating in the car between kids’ activities:
  • Keep a stash of nuts and fruit in the glove box
  • Choose sushi rolls, fresh rolls or a small salad instead of just hot chips
• If you’re in regional or remote Australia:
  • Use frozen veg as a backup when fresh produce is expensive or limited
  • Bulk up stews, curries and casseroles with beans or lentils from the pantry

When to talk to a doctor or dietitian

If you have a health condition like diabetes, coeliac disease, kidney disease or a history of eating disorders, you’ll need tailored advice. Your GP can:

• Check key markers like blood sugar, cholesterol and kidney function
• Refer you to an accredited practising dietitian under Medicare, if eligible

You can use telehealth Australia‑wide to start that conversation. Our doctors at NextClinic can:

• Discuss your concerns and current medications over the phone
• Provide a referral letter to a local dietitian or specialist if appropriate
• Order basic blood tests via telehealth, where clinically suitable, so you can combine lifestyle changes with informed medical care

Habit 3: Protect a realistic sleep window

Sleep is often the first thing sacrificed when we’re busy, but it underpins almost every other aspect of health.

Australian sleep experts generally recommend 7–9 hours of sleep per night for most adults, with slightly less for older adults.

National data suggest that a large chunk of adults report inadequate sleep or poor sleep quality, with significant impacts on daytime functioning and mental health.

You don’t have to micromanage every sleep hygiene tip to benefit. Instead, focus on one key behaviour.

The “non‑negotiable wake time”

For 2026, try this:

"Pick a wake‑up time you can stick to at least five days a week – and protect it."

Why wake time, not bedtime? Because your body’s sleep drive builds through the day. Getting up at a consistent time helps:

• Anchor your body clock
• Make it easier to feel genuinely sleepy at night
• Reduce the temptation to sleep in so late on weekends that Monday feels brutal

From there, layer in one evening habit that feels doable:

• A 20‑minute “phone‑free” wind‑down before bed
• Swapping that last coffee for herbal tea after 3 pm
• Keeping the bedroom as dark and cool as you reasonably can

When poor sleep isn’t just “bad habits”

If you regularly:

• Snore loudly
• Wake choking or gasping
• Struggle with insomnia most nights
• Feel dangerously sleepy while driving or at work

…this might be more than just lifestyle. Conditions like obstructive sleep apnoea or clinical insomnia are common – and treatable.

A practical step for 2026 is to raise sleep at your next preventative health check (see Habit 4). You can:

• Start via telehealth: talk through your symptoms with a doctor
• Get a referral for a sleep study if needed
• Review whether medications, alcohol or other health issues are affecting your sleep

At NextClinic, we can’t order complex sleep studies directly for everyone, but we can:

• Take a first look at your sleep concerns over the phone
• Help decide whether this is urgent, or suitable for routine follow‑up
• Provide a referral letter to your usual GP or a sleep specialist if clinically appropriate

Habit 4: Book (and attend) one preventative health check in 2026

If there’s one habit most likely to change your long‑term health trajectory, it’s this one.

Australia’s preventive health frameworks – from the National Preventive Health Strategy to the RACGP Red Book – consistently emphasise that early detection and prevention are more effective than waiting for disease to appear.

Yet many of us avoid check‑ups because:

• We “feel fine”
• We’re busy
• We’re anxious about what might be found
• We don’t know which tests we actually need

What is a preventative health check?

A preventative health check is essentially a structured review of your risk factors and screening needs, tailored to your age, sex and medical history. It may include:

• Blood pressure and cardiovascular risk assessment
• Blood tests (for cholesterol, diabetes risk, kidney and liver function)
• Cancer screening reminders (like cervical screening, bowel screening, mammograms or lung cancer screening, depending on your age and risk)
• Mental health and alcohol use screening
• Sexual health checks if relevant (STI tests, contraception review, ED or menopause symptoms)
• Vaccination status review

Resources like Healthdirect’s health checks and screening tests page summarise common checks across the life course and link to programs like heart health checks, skin checks and cancer screening services.

Your 2026 challenge: pick one check and act on it

Instead of vowing to “get on top of my health” (which is vague and overwhelming), choose one concrete action:

• “I will book a blood pressure and heart health check with my GP.”
• “I will actually send back that bowel screening kit sitting on my bathroom shelf.”
• “I will schedule a cervical screening test or mammogram when due.”
• “I will get a sexual health check and talk honestly about my STI risk or contraception.”

How telehealth fits in

Telehealth is a powerful first step, especially if:

• You find in‑person visits stressful
• You live in rural or remote Australia
• You’re juggling work and caring responsibilities

You can use telehealth to:

• Clarify which checks you need based on age, sex and risk factors
• Discuss family history (heart disease, diabetes, certain cancers)
• Get referrals for in‑person tests or specialists where appropriate

At NextClinic, we regularly:

• Provide specialist referrals (for cardiology, gynaecology, endocrinology and more) after a short telehealth consultation – we break down the process in our guide to fast‑tracking your specialist referral online.
• Issue medical certificates so you can take time off for important investigations or recovery
• Help you understand the purpose of tests ordered by your usual GP or specialist

This doesn’t replace your regular GP relationship – it complements it, making it easier to get the right preventative care at the right time.

"Important: If you have red‑flag symptoms (chest pain, severe breathlessness, stroke symptoms, heavy bleeding, sudden severe pain, suicidal thoughts), don’t use telehealth as a shortcut. Call 000 or attend your nearest emergency department."

Habit 5: Turn telehealth into your health “safety net”

One of the biggest changes in the last few years is how Australians use telehealth – not just for emergencies or lockdowns, but as a routine part of building healthy habits.

The federal government now fully supports electronic prescriptions, which allow doctors to send your script as a secure SMS or email token that any participating pharmacy can scan.

Combined with phone‑based telehealth, this means you can often:

• Discuss symptoms
• Get medical advice
• Receive an eScript
• Organise a referral

…without leaving home.

How to use telehealth strategically in 2026

Think of telehealth as a tool to reduce friction in looking after yourself.

Some realistic use cases we see at NextClinic:

• Nipping minor issues in the bud
  • Sore throat, UTI symptoms, sinusitis, mild asthma flare
  • Not sick enough to spend half a day in a waiting room, but too uncomfortable to ignore
  • A telehealth doctor can assess you, prescribe treatment if appropriate, or advise when in‑person care is needed
• Keeping up with long‑term medications
  • Repeat scripts for the contraceptive pill, antidepressants, blood pressure meds or HRT – when clinically appropriate
  • Our blog on getting a script without a video call explains how this works with phone telehealth and eScripts.
• Supporting sexual health and sexual wellness
  • Discussing erectile dysfunction, premature ejaculation or menopausal symptoms
  • Renewing contraception or emergency contraception (morning‑after pill) where safe
  • Organising STI testing through your local pathology collection
  • Many people prefer the privacy of a phone consult for these topics – and that’s okay
• Bridging access gaps
  • If you live hours from the nearest GP clinic
  • If your usual clinic is booked out for weeks
  • If you work irregular hours and need after‑hours support

At NextClinic, our Australian‑registered doctors are available by phone from 6 am to midnight AEDT, seven days a week, for adults 18+. We focus on:

• Short, clinically‑focused telehealth consultations
• Practical outcomes: online medical certificates, prescriptions, specialist referrals, and advice for everyday conditions

We’re a private service (no bulk billing or Medicare rebate), but many people find the cost worthwhile when they factor in time saved, travel costs, and the ability to address an issue early instead of waiting until it’s severe.

Telehealth doesn’t replace hands‑on care

Telehealth works best when:

• You use it for appropriate problems (mild–moderate issues, follow‑ups, routine script renewals, referrals, sexual health discussions)
• You’re willing to follow advice if the doctor says you need in‑person examination or emergency care

We see telehealth as part of a lifestyle medicine toolkit: a way to reduce barriers to getting help, so you’re less likely to ignore symptoms, skip check‑ups or self‑diagnose endlessly online.

Bringing it all together: lifestyle medicine in everyday Australian life

If you look across these five habits, you’ll see the core pillars of lifestyle medicine in action:

1. Physical activity – through 10‑minute movement snacks
2. Nutrition – via one upgraded meal a day
3. Sleep and stress – by protecting a realistic sleep window
4. Prevention and early detection – with at least one preventative health check
5. Smart use of the health system – leveraging telehealth, eScripts and referrals to remove friction

Lifestyle medicine is all about using evidence‑based lifestyle interventions – supported, not replaced, by medical care – to prevent, manage and sometimes even reverse chronic disease.

Australia’s preventive health frameworks, dietary guidelines and telehealth infrastructure all support this approach. But they only matter if we use them.

At NextClinic, we see ourselves as part of that system:

• Making it easier to talk to a doctor when you’re busy or remote
• Helping you access medical certificates so you can actually rest when you’re sick
• Providing fast, secure online prescriptions using Australia’s electronic prescription system
• Issuing specialist referrals when you need input beyond primary care

Our aim isn’t to overhaul your life. It’s to help you make small, realistic changes that add up over time.

Your 2026 health challenge (and how we’d love to hear from you)

We’ve covered a lot, so here’s a quick recap of the most important ideas:

• Big, rigid health resolutions 2026 are likely to fail; realistic, flexible habits are far more sustainable.
• Movement: Two 10‑minute movement “snacks” a day can gradually bring you closer to national physical activity guidelines.
• Nutrition: Upgrading just one meal per day towards the Australian Dietary Guidelines can meaningfully reduce long‑term disease risk.
• Sleep: Protecting a consistent wake time and a simple wind‑down routine supports mood, energy and every other health goal.
• Prevention: Booking one preventative health check in 2026 – and actually attending – is one of the most impactful things you can do for future you.
• Telehealth: Using telehealth Australia‑wide as a health safety net (for advice, eScripts, referrals and sexual health support) makes it easier to act early instead of delaying care.

Now, your challenge:

"Choose just ONE of these five habits and commit to trying it for the next seven days."

• Will you add two 10‑minute walks to your day?
• Upgrade one meal?
• Set a consistent wake time?
• Book that overdue check‑up or screening test?
• Schedule a telehealth consultation to discuss something you’ve been worrying about?

Pick one, make it as small and specific as possible, and see how it feels for a single week. If it helps, keep going. If it doesn’t, tweak it – you’re allowed to experiment.

We’d love to know:

• Which habit are you choosing first?
• What makes it feel realistic (or challenging) for you?
• Have you used telehealth or services like ours to support any of these habits?

Share your chosen strategy or your results in the comments – your story might be exactly what another Australian needs to read to start their own realistic health journey in 2026.

And if you’re ready to put one habit into action today and want medical support – whether that’s a telehealth consultation, an online medical certificate, a repeat prescription or a specialist referral – we’re here to help, wherever you are in Australia.

References

• Give up on fitness goals? There's something you can do about that
• Physical activity Overview - Australian Institute of Health and Welfare
• Lifestyle Medicine - Australian Society of Lifestyle Medicine
• Australia launches National Preventive Health Strategy | Health, Disability and Ageing Ministers | Australian Government Department of Health, Disability and Ageing
• RACGP - About the Red Book
• Physical activity - Australian Institute of Health and Welfare
• Backyard Cricket Injuries: When You Need a Specialist | NextClinic
• Australian Dietary Guidelines | NHMRC
• Poor diet, Dietary guidelines - Australian Institute of Health and Welfare
• What is Sleep And Why Do We Need It? | Healthylife
• Sleep health of Australian adults in 2016: results of the 2016 Sleep Health Foundation national survey - PubMed
• Understanding and Helping Poor Sleep | Sleep Health Foundation
• Health checks, screenings and tests | healthdirect
• How to Fast-Track Your Specialist Referral | NextClinic
• Electronic prescriptions | Australian Government Department of Health, Disability and Ageing
• Online Doctors: Telehealth Consultations at NextClinic
• Can You Get a Script Without a Video Call? | NextClinic
• NextClinic: Online Medical Certificates, Instant Scripts and Telehealth Consults
• Electronic Prescriptions

FAQs