4 Resolutions with the Biggest Health Bang

Nearly all of us make some kind of resolution at the start of the New Year, especially if it's on the heels of an indulgent holiday season. But which resolutions are the best?

"I look at what gets you a big bang in terms of your health," says Keith Roach, M.D., RealAge's chief medical officer. Anything that helps lower your blood pressure or cholesterol -- or helps keep them on an even keel if they're healthy - will make the biggest difference, Roach says. For example, keeping your blood pressure at a healthy level can make your body feel up to 12 years younger.

Keep your heart strong -- and add years to your life -- with this 10-step plan.

You may feel like your whole life needs an overhaul, but Roach advises starting small. "Pick one thing that you want to change, and focus on making that one change," he says. "You'll feel great and want to build on that success." Try one of these four resolutions to revolutionize your health in 2012.

Exercise Consistently

If you've been an inconsistent exerciser in the past, make this your year to find a workout plan you can maintain. "It'll make a big impact on your cholesterol and blood pressure," says Roach, who's an avid triathlete. "It can be a good stress reliever, too." Exercise also helps smokers kick the habit.

Then there are the anti-aging benefits: Exercising regularly can make you feel 9 years younger. Aim for 30 minutes of activity a day. A mix of aerobic, strength, and flexibility training is ideal.

Too busy for the gym? Try this do-anywhere workout plan.

Conquer Stress

Managing stress is challenging, Roach says, but worth the effort. "It has such a powerful effect on your health." Chronic stress takes a huge toll on your body. It's linked to obesity, high cholesterol, depression, digestive woes, and insomnia. Stress also wears down your immune system, leaving you more vulnerable to colds and flu.

Relaxation techniques like meditation and deep breathing can help. So can exercise. Whatever method you choose, effective stress management has terrific anti-aging benefits. Taking good care of your emotional health and well-being can make your body think it's 16 years younger.

Quit Smoking

Few things age you as quickly as smoking. "If you smoke, quitting is the biggest thing you can do to feel younger," says Roach. When you quit smoking, it's great for your lungs and heart. Kicking a pack-a-day habit can make you feel up to 8 years younger, says Roach.

Your insurance company may cover quit-smoking benefits, such as nicotine replacement therapies and bupropion prescriptions. If you live in Maryland or New Mexico, state law requires insurance companies to cover smoking cessation benefits.

Use these 10 proven steps to quit-smoking success.

Eat Better

Even small dietary adjustments will boost your health. "Try to do just a couple of things at a time," Roach suggests.

Aim for 5 servings of veggies and 6 servings of whole grains each day to feel 4 years younger this year. Swapping saturated fats, like butter, for heart-healthy unsaturated fats like olive oil can turn back the clock up to 6 years. Add at least one serving of fish a week to feel another 2.7 years younger.

Get more health tips from RealAge:

Take the new RealAge Test to learn what you should do to be healthier in 2012.

4 strategies to make exercise easier.

Use this shopping list to stock your kitchen with heart-smart food.

Painful joints? Take this test to discover the cause.

An everyday habit that will sharpen your memory.