With the new year approaching, the American Medical Association (AMA) is offering recommendations to help Americans make the most impactful, long-lasting improvements to their health in 2024 and beyond. “It is quite common after the holidays to think about all you’ve eaten or your reduced physical activity and get discouraged,” said AMA President Jesse M. Ehrenfeld, M.D., M.P.H. “But the good news is you don’t have to make major health changes in one fell swoop. You can make small, positive health choices right now that can have long-lasting effects.” The AMA’s recommendations for a healthier new year, include the following:

Be more physically active—exercise is essential for your physical and mental health. Adults should get at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

Reduce your intake of sugar-sweetened beverages and processed foods, especially those with added sodium and sugar—drink more water and replace processed foods with nutritious, whole foods including fruits, vegetables, whole grains, nuts and seeds, low-fat dairy products, and lean meats and poultry. Drinking sugary beverages, even 100 percent fruit juices, is associated with a higher all-cause mortality risk, according to a study published in JAMA Network Open.

If consuming alcohol, do so only in moderation as defined by the U.S. Dietary Guidelines for Americans—up to one drink per day for women and two drinks per day for men, and only by adults of legal drinking age.

Talk with your doctor about tobacco and e-cigarette use (or vaping) and how to quit— your doctor can offer resources and guidance for quitting tobacco and nicotine. Declare your home and car smoke-free to eliminate secondhand smoke exposure.

Manage stress—good mental health is part of good overall health. Get sufficient sleep (at least 7.5 hours per night), exercise and ask for help from a mental health professional when you need it.