Tips for a Healthy and Safe New Year

sparkler at night

Reduce the spread of COVID-19 this New Year.

arm with bandage over injection site

Get Your COVID-19
and Flu Shots

COVID-19 vaccines can help protect you from COVID-19. Get vaccinated or your booster shot as soon as you can.

CDC recommends a yearly flu vaccine as the first and most important step in protecting against flu viruses.

people wearing masks

Wear A Mask

If you are not fully vaccinated or if you have a weakened immune system, wear a mask indoors in public. If you are fully vaccinated, wear a mask indoors in areas with substantial or high COVID-19 transmission.

virtual meal together

Find Safer Ways to
Celebrate the Holidays

There are several ways to enjoy holiday traditions and protect your health.

Wash Your Hands

Use soap and clean running water for 20 seconds at key times such as after using the bathroom or before eating.

washing hands

The 5 handwashing steps are wet, lather, scrub, rinse, and dry.

washing hands
man listening to headphones

Make Time to Unwind
and Connect With Others

For stress relief, take deep breaths, stretch, meditate, or do an activity you enjoy. Talk with people you trust  about how you’re feeling and express gratitude.


Adults need at least 7
hours of sleep per night.

icons of clock and alarm bell

For a healthier sleep, be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

waking up
healthy food

Eat Healthy

Reach for healthy options like fruits and vegetables instead of salty or sugary treats.

physical activity

Move More, Sit Less

Get at least 150 minutes of moderate-intensity aerobic activity every week (or about 30 minutes on 5 days), plus muscle-strengthening activities at least 2 days a week.

drinking water

Rethink Your Drink

Substitute water for
sugary or alcoholic drinks
to reduce calories.


Don’t Use Tobacco

You can quit today!
Call 1-800-QUIT-NOW
for free support.

sun protection

Be Sun Safe

Wear layered clothes and
apply broad-spectrum
sunscreen with
at least SPF 15.

Even in cold weather, the
sun can damage your skin.
UV rays, not the temperature,
do the damage.

brushing teeth

Brush Your Teeth

Brush twice a day with
fluoride toothpaste.

For more about how to prevent chronic disease and maintain a healthy lifestyle, follow @CDCChronic on Twitter or visit
Page last reviewed: January 19, 2022