Central Texas, here’s your guide to a healthier you in 2026

As we dive into 2026, a lot of us here in Central Texas are thinking about new health and wellness goals. Resolutions are a great start but creating habits that actually stick means finding what works for your life.

As your partners in health at Premier ER + Urgent Care, we believe that wellness is built on small, consistent actions. This guide provides actionable health tips and local insights to help you achieve your goals and thrive this year.

Build a Foundation

Before you dive into new fitness or nutrition routines, start with the basics of preventive care. A healthy year begins with understanding your current health status.

• Annual Wellness Visit: The first important step is scheduling an annual check-up with your primary care provider. This visit establishes a baseline for your health, allowing you to track progress and identify potential issues before they become serious. You can also discuss your health goals and create a plan that fits your lifestyle.
• Stay Up to Date: Make sure you’re up to date on recommended screenings (like cholesterol, blood pressure, or cancer screenings) and vaccinations. These are essential for catching potential health issues early and protecting yourself from preventable illnesses.
• Prioritize Quality Sleep: Never underestimate the power of rest. Sleep is critical for physical recovery, cognitive function, and emotional regulation. The Centers for Disease Control and Prevention (CDC) recommends adults get 7-9 hours of quality sleep per night. To improve your sleep hygiene, establish a consistent bedtime, create a dark and quiet sleep environment, and avoid screens for at least an hour before bed.

Fuel Your Body with Nutritious Choices

With your foundation in place, it’s time to turn your attention to what you’re putting into your body. The food and drinks you choose have a major impact on your energy, immune system, and overall well-being.

A balanced eating pattern rich in whole foods—like fruits, vegetables, lean proteins, and whole grains—is key. A simple tip? Fill half your plate with vegetables at every meal to boost your intake of essential vitamins, minerals, and fiber.

If weight loss is your goal, creating a calorie deficit of about 500 calories per day can lead to a loss of approximately 1 pound per week.

For calorie intake, the USDA recommends:

• Women: 1,600–2,400 calories per day, depending on age and activity level.
• Men: 2,000–3,000 calories per day, depending on age and activity level.

Avoid dropping below 1,200 calories daily, as this can deprive your body of essential nutrients and slow your metabolism.

Finally, practice mindful eating. Pay attention to your hunger and fullness cues, and avoid distractions like TV or scrolling on your phone while eating. Savor each bite and appreciate how your food fuels and nourishes your body.

Embrace an Active Lifestyle

From the rolling hills of the Hill Country to the rivers of San Marcos, and the scenic trails of Waco, our region is bursting with opportunities to build a healthier, more active you.

Here are just a few incredible natural spaces perfect for walking, hiking, and biking.

• The Violet Crown Trail: This developing trail system offers miles of paths for hiking and biking, stretching from Zilker Park into Hays County. It’s an amazing way to experience the natural beauty of the Hill Country.
• Cameron Park in Waco: One of the largest municipal parks in Texas, Cameron Park offers over 20 miles of trails for hiking and biking, along with scenic views of the Brazos River and plenty of picnic spots.
• Purgatory Creek Natural Area in San Marcos: A hidden gem for nature lovers, this area features rugged trails, beautiful wildflowers, and opportunities for birdwatching.

Functional Movements

Not into walking, hiking, or running? No problem! You can still stay active by incorporating functional movements into your daily routine.

Try activities like gardening, taking the stairs, or carrying groceries. If you’re looking for something more structured, bodyweight exercises like squats, push-ups, and lunges are simple, effective, and can be done anywhere. The key is to find what works for you and keep your body moving!

Nurture Your Mental and Emotional Well-being

A truly healthy lifestyle goes beyond physical fitness—it must include mental and emotional wellness. The start of a new year is the perfect opportunity to prioritize your mental health, build resilience, and develop effective strategies for managing stress.

Let’s start with chronic stress. It doesn’t just affect your mood; it can lead to serious health issues like heart disease, high blood pressure, and a weakened immune system. To combat this, incorporate mindfulness or meditation into your daily routine. Even just a few minutes of deep breathing, guided meditation, or quiet reflection can help lower stress levels, improve focus, and boost your overall sense of well-being.

In today’s hyper-connected world, it’s more important than ever to carve out time to unplug. Constant notifications, emails, and social media can leave us feeling overwhelmed and mentally drained. Set boundaries with your devices by scheduling tech-free moments throughout your day.

Finally, prioritize meaningful connections. Reach out to friends, family, or a support group to share your thoughts and feelings. Building a strong social network can provide emotional support and help you navigate life’s challenges with greater ease.

Make 2026 Your Healthiest Year Yet

Make 2026 your healthiest year yet—and if life throws you a curveball, Premier ER + Urgent Care has your back!

With locations across Central Texas, we take the stress out of seeking medical care by combining emergency and urgent care under one roof. With on-site labs and ER-trained doctors, you can be seen quickly, get tested on the spot, and receive the treatment you need—all in one visit. Whether it’s a minor illness or a more serious condition, we’re here to provide the right care, right when you need it, at the right price, without the guesswork.

Find a location near you.