Don’t wait until January 1 to scramble for health resolutions that rarely last. As you enter a new year, the focus should shift from just ‘being healthy’ to optimizing your longevity and vitality. Maintaining physical health, preventing cognitive decline, and building social resilience are paramount to a happy and active retirement.
Use this health and wellness checklist to leave the busy holiday season behind and step into the new year with a solid plan for your physical and mental well-being.
10 point wellness checklist
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Our checklist is your end-of-year maintenance manual. This isn’t just about scheduling checkups; it’s about making proactive, low-stress decisions — such as confirming your vaccination schedule, optimizing your sleep environment, and taking advantage of the free Medicare annual wellness visit. A strong finish now means a dramatically healthier, more energetic 2026.
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1. Schedule your free Medicare annual wellness visit
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Your annual wellness visit is covered 100% by Medicare Part B once every 12 months. This visit focuses on risk assessment, updating your personalized prevention plan, reviewing providers/medications, and assessing cognitive function.
If an initial assessment suggests possible impairment, Medicare covers a separate follow-up visit for a more thorough cognitive evaluation. This exam allows your provider to screen for conditions such as dementia, depression, anxiety, or delirium.
Be aware that a wellness visit is not a full physical exam. It does not include blood work, diagnosis of new conditions, or treatment/discussion of existing illnesses. If your provider addresses a current medical problem, that part of the visit may be billed separately.
You may have to pay coinsurance, and the Part B deductible may apply if your health care provider performs additional tests or services during the same visit that Medicare doesn’t cover under this preventive benefit.
2. Social determinants of health risk assessment (SDOH)
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This is an optional service available during your Medicare annual wellness visit. A Social Determinants of Health (SDOH) risk assessment helps your provider understand your social needs to better treat you and refer you for appropriate services or supports.
If you get the risk assessment as part of another office or behavioral health visit, you’ll have to pay 20% of the Medicare-approved amount after meeting your deductible. For 2026, the Part B deductible is $283, $26 more than the 2025 deductible of $257.
These non-medical factors include:
- Living environment
- Access to food
- Employment status
- Education
- Family circumstances
3. Schedule annual appointments
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You can prevent health issues or catch them early by scheduling your next physical, eye exam, dental cleaning, and hearing exam for 2026.
These check-ups may come with a fee, but they can save you more down the line. For instance, good dental health can have a significant impact on the prevention of cardiovascular disease.
While general physicals, dental, and eye exams are typically not covered by original Medicare, some Medicare Advantage plans may cover these services.
4. Get recommended vaccinations & preventative screenings
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Consult your doctor about recommended vaccines, such as flu, Covid and pneumonia. Vaccinations are generally covered by Medicare.
Secure appointments for any overdue preventative cancer screenings. But always confirm coverage details for specific preventative screenings, such as frequency or risk factors. Medicare covers several preventative services for free:
- Colorectal screenings
- Cardiovascular screenings
- Depression screenings
- Annual mammograms
- Annual prostate cancer screenings
- Diabetes screenings
- Lung cancer screenings
5. Prioritize high-quality sleep
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Consistent poor sleep significantly degrades mental and physical health. You should prioritize sleep as much as exercise. Aim for 7–9 hours of sleep daily. Proper sleep can improve your health in myriad ways, including boosting the immune system, enhancing cognitive function, and facilitating weight management.
And, put down your smartphone or other electronic devices at least an hour before you plan on going to sleep. “The light from our screens can delay our transition to sleep, even if we are engaged in some soothing activity online,” says Dr. Joanna Cooper, a neurologist and sleep medicine specialist with Sutter Health.
6. Begin or refine your exercise plan
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Start or upgrade an exercise routine now. Focus on the four types essential for aging: strength training, flexibility, balance and aerobic exercise to maintain independence and prevent falls.
Brisk walking can help ward off medical frailty. And, medical frailty is more than feeling weak. “[Medical] Frailty is when your body can’t get through and recover from illnesses and injuries on its own,” as defined by the Cleveland Clinic.
Consistency trumps intensity. Aim for multiple short bursts of activity each week rather than one grueling workout.
7. Critically review your diet and nutrition
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Nutrition is a major factor in preventing and managing chronic conditions, such as diabetes and heart disease. Focus on consuming a variety of whole foods and minimizing processed items. As you age, you need more of certain nutrients, including protein, dietary fiber, potassium, calcium, and vitamins D and B12.
Did you know that with age, some lose their sense of thirst? A UCLA study estimates that up to 40% of ‘elderly people’ can be chronically dehydrated. Staying hydrated is important. Dehydration can lead to health complications ranging from mild to life-threatening. A lack of hydration can cause urinary tract infections (UTIs), heat stroke, heart problems, kidney failure, and blood clot complications.
Myplate.gov suggests turning meals into a social event. Whether you invite friends over for a potluck or share a meal at a community center, meals can be more enjoyable when in the company of others.
8. Strengthen social connection and purpose
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Social isolation and loneliness can increase the risk of cognitive decline and depression. Retirees need to have a “purpose blueprint” to maintain cognitive health. There are ways to combat being retired and bored. Maybe learn a new language or take up pickleball.
View social activity as essential preventive medicine. Join a club, volunteer, or take a class. It’s possible to find cheap or free college classes in all 50 states.
9. Address unhealthy habits
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Use the turn of the year as a firm date to quit tobacco, reduce alcohol intake, and put down the junk food. These actions directly lower your risk for disease and can improve your quality of life immediately.
I think I can skip discussing the dangers of smoking. Drinking alcohol might help you fall asleep — but it won’t keep you there. It can disrupt your sleep cycle, lead to fragmented sleep, and cause breathing problems, according to the National Council on Aging.
10. Establish a stress reduction routine
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Integrate stress management into your daily life. According to the American Institute of Stress, stress and inflammation are closely linked. And inflammation can exacerbate health problems. While chronic stress can reduce the effectiveness of certain vaccines in older adults.
Try breathwork, yoga, or meditation with a mantra, which is shown to reduce stress hormones and lower blood pressure.
An activity like tai chi offers numerous benefits. These benefits include bone strength, joint stability, cardiovascular health, immunity, and emotional well-being. It also helps you improve your balance and reduce falls up to 45%, says Dr. Peter Wayne, research director of the Osher Center for Integrative Medicine.
Make 2026 the beginning of a healthier life
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The greatest investment you can make is in your health, and the end of the year offers a clear opportunity to reset that investment. Remember the goal isn’t fleeting weight loss; it’s maximizing your healthspan — the number of years you live well.
Focus on strengthening your social connections to boost mental health and adopting small, sustainable habits like daily strength work to prevent falls and maintain independence. Leave behind the stress of the past year.
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