As chronic disease, obesity and stress levels climb across the United States, a growing number of physicians are urging Americans to revive a set of simple, historically common habits that they say have been largely forgotten in modern life. From walking as a primary mode of transportation to eating seasonal, minimally processed foods and spending more time outdoors, these routines were once woven into the fabric of daily American life — and experts believe bringing them back could yield significant health benefits.
Dr. Marc Siegel, a Fox News senior medical analyst, said the country needs to return to its health roots. «America needs to get back to its roots healthwise,» he told Fox News Digital. The call comes as data from the Centers for Disease Control and Prevention shows that only about one in four U.S. adults meets the recommended guidelines for both aerobic and muscle-strengthening activity.
Walking, once a routine part of getting from place to place, has declined sharply as suburban sprawl and car dependency have increased. Dr. Kenneth J. Perry, a physician based in South Carolina, noted that as Americans moved farther from city centers for larger homes, they spent more time sitting in cars. A study published in theAmerican Journal of Preventive Medicinefound that prolonged commuting times are directly linked to increases in body mass index, waist circumference and a decline in overall metabolic health. The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity per week, which includes brisk walking. Siegel added, «We are a country of wide open spaces and beautiful vistas — we need to walk more and breathe our fresh air.»
Exposure to morning sunlight is another habit that has faded, yet research shows it supports circadian health, improves sleep and provides the body's primary natural source of vitamin D. Perry explained that early sunlight helps regulate the circadian rhythm, which in turn can aid weight management and blood pressure control. Surveys indicate that nearly half of U.S. adults spend fewer than five hours per week in nature. 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 outdoors. Another review concluded that combining exercise with time outdoors produced greater benefits for mental health and chronic disease risk than either activity alone.
Going to bed earlier is another forgotten practice with documented health advantages. Observational studies have linked very late bedtimes to higher risks of heart disease, metabolic disorders and mortality. Perry noted that if people use late-night hours to overindulge in food, going to bed earlier can help maintain a calorie deficit and support weight management. 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 have also shifted dramatically. Americans now obtain more than half of their daily calories from ultraprocessed foods, according to research supported by the National Institutes of Health. Perry warned that excess calories, particularly from added sugar, contribute to diabetes, obesity, hypertension and a cascade of other health problems. «Local, minimally processed foods are going to be much better for the overall health of society,» he said. Siegel emphasized the importance of whole foods, saying, «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 encouraged eating at home and valuing home cooking.
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 inBMJ Openfound that older adults who performed more light and heavy housework had better physical performance, including faster chair-rise times and improved balance, compared to those who did less. Perry said that performing household tasks helps individuals maintain strength and mobility, which is especially important for elderly people to reduce sedentary behavior.
Communal meals, once a routine part of American life rather than reserved for special occasions, also offer health benefits. Perry described the health advantages of social connections as «innumerable,» noting that they can minimize depression, reduce the incidence of dementia and lead to longer lives. The eight habits — walking more, getting morning sunlight, spending time in nature, going to bed earlier, eating whole and seasonal foods, gardening, doing housework, and sharing meals — represent a return to a simpler, more active and socially connected way of living that physicians believe could help reverse troubling health trends.