As chronic disease, obesity and stress levels continue to climb across the United States, a growing number of physicians are urging Americans to look to the past for solutions. Experts point to several once-common habits that have faded from daily life but could offer significant health benefits if revived. From walking as a primary mode of transportation to eating seasonal, minimally processed foods and spending more time outdoors, these practices may help counter modern health crises.
Dr. Marc Siegel, a Fox News senior medical analyst, emphasized the need for a return to foundational health principles. «America needs to get back to its roots healthwise,» he said. Dr. Kenneth J. Perry, a physician based in South Carolina, noted that the decline in walking is closely tied to suburban expansion. «As Americans moved further out of the city center for more space and larger homes, they spent more time sitting in a car rather than walking to work,» Perry explained. A study published in the American Journal of Preventive Medicine found that prolonged commuting times are directly linked to increases in body mass index, waist circumference, and overall decline in metabolic health.
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity per week—roughly 30 minutes a day, five days a week—which includes brisk walking. Yet according to the Centers for Disease Control and Prevention, only about one in four U.S. adults meets the recommended guidelines for both aerobic and muscle-strengthening activity. «We are a country of wide open spaces and beautiful vistas – we need to walk more and breathe our fresh air,» Siegel added.
Exposure to morning light is another habit that has been shown to support circadian health and improve sleep quality. Sunlight is the body’s primary natural source of vitamin D. «Some individuals may have severe difficulty with sleep, and therefore are having difficulty regulating their personal day-night cycles,» Perry said. «It is well-known that early sunlight helps to regulate the circadian rhythm of animals and may be helpful in regulating sleep patterns.» He added that the hormonal balance regulated by the circadian rhythm can also contribute to better weight management and blood pressure control.
Surveys indicate that nearly half of U.S. adults spend fewer than five hours per week in nature, despite the well-documented health benefits of outdoor time. A landmark study of nearly 20,000 adults found that those who spent at least 120 minutes per week in nature were significantly more likely to report good health than those who spent no time outside. Another review concluded that combining exercise with time outdoors was more beneficial than either activity alone, with improvements observed in mental health and chronic disease risk.
Turning in earlier may also yield health advantages. Observational studies have linked very late bedtimes to higher risks of heart disease, metabolic disorders, and mortality. «As we know that the only steadfast way to lose weight is to be in a calorie deficit, if an individual is using the late night hours to overindulge, going to bed earlier may help maintain better overall health,» Perry said. The National Sleep Foundation recommends seven to nine hours of sleep for adults aged 18 to 64, and seven to eight hours for those 65 and older.
Dietary habits are another area where experts see room for improvement. According to NIH-supported research, Americans now derive more than half of their daily calories from ultraprocessed foods. «We know that excess calories, specifically calories from extra sugar in the diet, can lead to diabetes, obesity, hypertension and a multitude of downstream health problems,» Perry said. «Local, minimally processed foods are going to be much better for the overall health of society.» Siegel echoed this sentiment, urging a return to whole foods. «We are a country of farmers – we need to eat our own fresh produce more and not the chemically laced products that can give us cancer and heart disease,» he said. He also encouraged more home cooking, saying, «We need to eat more at home, and treasure our great home chefs.»
Gardening and growing food have been linked to improved mental well-being, increased physical activity, reduced social isolation, and better overall health outcomes. A study published in BMJ Open found that older adults who performed more light and heavy housework had better physical performance—including faster chair-rise times and improved balance—than those who did less. «Performing more household tasks can help individuals maintain strength and mobility. This is especially helpful for elderly individuals to maximize their physical strength and decrease the risk of being sedentary,» Perry said.
Finally, communal meals, once a routine part of American life, have become less common. The health benefits of social connection are substantial. «We know that social connections can minimize depression, reduce the incidence of dementia and actually lead to longer lives,» Perry said. Reviving these eight habits, doctors argue, could help address some of the most pressing public health challenges of our time.
