As stress, obesity and chronic disease rates continue to climb across the United States, doctors say many of the country’s healthiest customs from earlier generations have faded from daily life.

Experts are pointing to a return to simple, time-tested routines — from walking more to eating local produce — as a way to restore wellbeing and connection.

Dr. Marc Siegel, Fox News senior medical analyst, told Fox News Digital that “America needs to get back to its roots healthwise.”

Dr. Kenneth J. Perry, a South Carolina physician, noted that walking has steadily declined as suburban living has increased.

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“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,” he said.

He pointed to a study in the American Journal of Preventative Medicine linking longer commutes to higher body mass index, larger waistlines and worsened metabolic health.

The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity per week, equating to about 30 minutes a day for five days.

“We are a country of wide open spaces and beautiful vistas – we need to walk more and breathe our fresh air,” Siegel added.

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Exposure to natural light, particularly in the morning, plays a role as well. Research shows that sunlight supports circadian rhythm, sleep quality and serves as the body’s main source of vitamin D.

“It is well-known that early sunlight helps to regulate the circadian rhythm of animals and may be helpful in regulating sleep patterns,” Perry said, adding that people who struggle with sleep have difficulty managing their day-night cycle.

He also noted that hormonal balance tied to circadian rhythm can influence weight management and blood pressure.

Studies show Americans spend little time outdoors, with surveys finding nearly half spend fewer than five hours per week in nature. Research involving nearly 20,000 adults found that those who spent at least 120 minutes weekly outdoors were more likely to report good health.

Another review concluded that physical activity combined with time outside leads to greater improvements in mental and physical health than exercise or nature exposure alone.

Doctors also recommend turning in earlier. 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 advises seven to nine hours of sleep for adults ages 18 to 64, and seven to eight hours for adults 65 and older.

Diet has drastically changed, with Americans now getting more than half their daily calories from ultraprocessed foods, according to NIH-supported research.

“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 agreed, 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 also praised family cooking traditions, encouraging more meals at home and appreciation for home chefs making everything from salads to homemade pies.

Gardening and growing food have also been linked with improved physical and mental health, increased activity and reduced loneliness, studies show.

Research published in BMJ Open found that older adults who performed more light or heavy housework had better physical performance and balance than those who did less.

“Performing more household tasks can help individuals maintain strength and mobility,” Perry said, adding that it’s especially useful for seniors.

He emphasized that household chores can help older adults meet physical activity goals even when they do not join formal exercise programs.

Doctors also pointed out the importance of sharing meals. Perry said the health benefits of being social are “innumerable,” helping reduce depression, dementia risk and even extending lifespan.

“Eating a meal with a group of people is a deeply powerful human event that can help improve lives,” he said.

Siegel encouraged communities to reconnect through kindness and shared meals that rise above politics. “We need to take pride in repairing our own houses the way we always have,” he added.

Intermittent fasting is another ancestral habit drawing medical attention. Perry said it has been shown to decrease obesity, improve glucose regulation and enhance overall health.

“There are some anecdotal reasons for this, given the evolutionary pressures that our species has had to endure,” he said.

He explained that the pattern mirrors how people once lived when food was harder to find, aligning with the body’s natural metabolism.

While not every old custom was healthier, doctors agree that some forgotten practices from earlier eras could still offer valuable lessons for modern Americans striving to improve their health.