Dr. Liao’s tips for healthier habits in 2026
Exercising more and losing weight are consistently among the most common New Year’s resolutions. But University of Texas at Arlington experts say the real key to better health isn’t about hitting a magic number on the scale—or even logging 10,000 steps a day. Instead, it’s about focusing on achievable personalized goals that improve overall well-being.
“It’s more important to focus on increasing activity than losing weight,” said Yue Liao, assistant professor of kinesiology and the director of the Physical Activity and Wearable Sensors Research Lab. “Focus on the behavior, not the outcome, because you might not immediately notice all the good things happening in your body, but they are definitely doing something good for you. In the long run, it will reduce the risk of chronic diseases, such as heart disease, cancer, dementia, and Type 2 diabetes.”
Dr. Liao shared practical tips for setting realistic health goals as we head into the new year.
The 10,000-step myth
You may have heard that walking 10,000 steps a day is the key to a healthy lifestyle. But that benchmark is largely myth, Liao said. Recent research suggests that about 7,000 steps a day is an effective target for most people.
Still, Liao cautioned against fixating on a specific number. Instead, individuals should establish their own baseline and aim for gradual increases over time.
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“Using your own starting point as the benchmark will give you health benefits in the long run,” she said.
Small increases matter
Increasing your activity from where you are now is what matters most, Liao said. Her recent research found that adding as little as 30 minutes of light activity can meaningfully improve mental health.
Those gains extend to physical health as well. From a steps perspective, a modest increase, such as going from 2,000 steps a day to 2,500, has been linked to a lower risk of premature death. Doubling daily steps, for example, from 2,000 to 4,000, is associated with a roughly one-third reduction in that risk.
Related: UTA study: Just a little movement can lift your mood
“Any increment from your baseline will be beneficial,” Liao said. “Once you’ve achieved your first incremental goal, see if you can maintain that level consistently for a few months. When you are ready for a new challenge, set another goal.”
Heart rate matters
People should strive for 150 minutes of moderate- to vigorous-intensity activity each week, according to the Physical Activity Guidelines for Americans. However, Liao stressed the importance of setting realistic goals.
For someone already getting about 100 minutes of moderate activity, the 150-minute goal may be within reach. For someone starting from zero, it’s more reasonable to aim for 20 to 30 minutes a week and build gradually.
“If you’re starting from zero, maybe it’s not a New Year’s resolution thing. Maybe it’s a long-term resolution,” Liao said. “Set an achievable goal for this year, then build on it next year so you’re always making progress. The most important thing is to make sure you’re always continuing to become more active.”
Right goals
Liao encouraged people to focus on attainable behavior-based goals rather the outcomes. Instead of aiming to lose 20 pounds, for example, she suggested setting goals like walking 2,000 more steps a day or adding 20 minutes of activity.
“It’s easy to get frustrated if you set a weight-loss goal and you don’t see results right away,” she said.
About The University of Texas at Arlington (UTA)
The University of Texas at Arlington is a growing public research university in the heart of the thriving Dallas-Fort Worth metroplex. With a student body of over 42,700, UTA is the second-largest institution in the University of Texas System, offering more than 180 undergraduate and graduate degree programs. Recognized as a Carnegie R-1 university, UTA stands among the nation’s top 5% of institutions for research activity. UTA and its 280,000 alumni generate an annual economic impact of $28.8 billion for the state. The University has received the Innovation and Economic Prosperity designation from the Association of Public and Land Grant Universities and has earned recognition for its focus on student access and success, considered key drivers to economic growth and social progress for North Texas and beyond.