Living a healthy life is not achieved through one single thing; it’s a mosaic of habits and choices that combine to optimise mental and physical health.
But where to begin and, against the torrent of information, what to believe?
With optimal health front of mind as the new year begins, we asked three experts who spend their time considering what’s good for our minds and bodies to share their personal approach to healthy living.
‘I mix up the exercise a lot to keep it from getting boring’
Dr Melissa Reichelt is a senior lecturer and director of the University of Queensland Centre for Cardiovascular Health and Research
“For a long time after I left behind the compulsory exercise in high school, I didn’t make time to work out, but there is so much evidence that the cardiovascular system really needs it to stay healthy.
“It’s important to get the heart rate high (cardio) to keep the elasticity in your arteries and heart. It reduces the pressure the cardiovascular system is under, which prevents disease.
“Cardio exercise also helps get rid of “visceral” fat, which accumulates around your abdominal organs and is most detrimental to the cardiovascular system.
“It’s not just health for me. I enjoy cardio for the stress reduction as well – my mood is always improved when I exercise. More recently, I’ve also started doing resistance training, such as weight lifting. The research is clear that resistance is really important – it helps build muscles, reduces the risk of falls, helps build strong bones, and improves metabolism.
“I’m lucky in that I teach students about the importance of exercise on cardiovascular health multiple times a year, which always helps to motivate me to start exercising again if I’ve been slacking off. I also like to think about how incredible it is that my heart is pushing out five times the normal amount of blood when I’m doing my cardio – the heart is so amazing!
‘The gamification of exercise really helps me.’
Dr Melissa Reichelt
“I mix up the exercise a lot to keep it from getting boring. I ride my e-bike to work and I play tennis. I also found an awesome app that I use with an elliptical machine, where you follow an instructor who runs through different countries (currently Costa Rica!) and tells you about the culture there and the theory of exercise.
“I’m also lucky to work at UQ’s enormous St Lucia campus, so I get exercise hurrying to meetings or teaching. The activity on my watch helps to motivate me too – the gamification of exercise really works for me.”
‘Everyday choices matter more than most people realise’
Professor Grant Ramm is the interim director/chief executive and chief scientist at QIMR Berghofer.
“The concept of “healthy living” can sound a bit boring, but the good news is, we can each build small, consistent habits that quietly protect our health over time.
“At QIMR Berghofer, our medical researchers study everything from cancer to Alzheimer’s disease, and the message that emerges is surprisingly encouraging: everyday choices matter more than most people realise.
“My approach to healthy living doesn’t require perfection, just small choices made consistently.”
Professor Grant Ramm
“Take brain health, for example. A growing body of our work explores how genetics and lifestyle interact in conditions like Alzheimer’s. While we can’t change our genes, we can influence how our brains age. Regular physical activity – anything from gardening to running marathons ticks the box. Add in good-quality sleep, social connection, and even doing puzzles, and you’re building what researchers call neural resilience.
“Cancer prevention tells a similar story. Although genetics play a role, lifestyle is a big deal. Aiming for a diet rich in whole foods, trying to keep your weight within a healthy range, and limiting alcohol all help reduce risk.
“And in Australia, sun protection is non-negotiable. Our scientists have spent years examining the effects of UV exposure, sunscreen use, and even how SPF interacts with vitamin D levels. Daily sun protection is one of the easiest and most effective health habits you can adopt.
“My research career has specialised in liver health, and sadly, we’re seeing rising rates of fatty liver disease, leading to scarring of the liver and cancer, thanks to poor dietary choices and an increasingly sedentary lifestyle.
“But the liver is remarkably forgiving. Cutting down on alcohol, increasing physical activity, and choosing nutrient-dense foods over highly processed “junk” foods will give your liver the best chance to repair itself and function appropriately.
“And then there’s mental health, which is deeply connected to physical wellbeing. Our research shows habits like meeting friends, spending time outdoors, and reaching out for support really help your mind.
“My approach to healthy living doesn’t require perfection, just small choices made consistently. The science reminds us that while we can’t control everything, we can influence far more than we think.”
‘It’s important to listen to your body’
Dr Nick Yim is a general practitioner and president of the Australian Medical Association Queensland.
“The beginning of a new year often brings a sense of optimism and the motivation to make positive changes. As a general practitioner, I am frequently asked for my top tips on weight management and maintaining good health.
“Attending routine healthcare appointments is essential, even if you feel healthy. I prioritise seeing my own GP regularly to discuss any minor concerns and arrange screening tests as needed.
“These check-ins help detect potential problems early and give my doctor an opportunity to offer tailored advice. I also make time for dental and optometry appointments to identify issues early and support my overall health.
“Focus on listening to your body, seeking regular check-ups, and finding routines that bring you joy and balance.”
Dr Nick Yim
“It’s important to listen to your body, as being in tune with its signals can help you address issues before they become more serious. For instance, I noticed that consuming large amounts of lactose or carbohydrates made me feel sluggish, so I adjusted my meals.
“Likewise, pay attention to signs such as headaches, sleep disturbances, or unusual tiredness. If you notice something is not quite right, try keeping a record of what you are eating, your sleep patterns, and your activity levels to identify any trends.
“When it comes to food, a healthy diet should be enjoyable and varied. I like to prepare meals using unprocessed foods, including plenty of vegetables, fruits, meats, seafood, and grains. I enjoy having a medium-rare steak and vegetables with a glass of red wine.
“Physical health and mental wellbeing are closely linked, and spending time outdoors is one of my favourite ways to recharge. Whether it’s walking barefoot on freshly mown grass, watching birds, or fishing, these moments in nature help to reset and refresh the mind.
“Everyone is different, so personalising your approach to health will yield the best results. Focus on listening to your body, seeking regular check-ups, and finding routines that bring you joy and balance.”
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