How to Get Started: A Simple Guide to the Five Pillars of Health & Wellness
Updated: Sep 25
For older adults who want to feel better without feeling overwhelmed.
Deciding to take steps toward better health can feel overwhelming. When I look at everything all at once, I picture an overly enthusiastic wellness coach barking orders: wake up at dawn, lift weights, take a brisk walk, squeeze in core and balance work, meditate, eat perfectly, be a good neighbor, keep up with family, drink water nonstop, sleep eight hours, blah, blah, blah, and then do it all again tomorrow. My reaction to that system overload? Crawl into bed and pull the covers over my head.
I don’t know who said “you can’t eat an elephant all at once” but I don’t like that phrase because who eats elephants anyway? But the principle of one bite at a time is still good. If we want to start feeling healthier, we can start one step at a time. Here’s a sample guide that helps us do just that.
Nutrition: Start with One Small Upgrade
Goal: Learn to fuel our bodies with balanced foods, hydration, and enough protein.
Where to Begin
Add one protein-rich food to your day (eggs, yogurt, beans, chicken, protein milk).
Drink one extra glass of water ( not eight, just one to start).
Add one colorful veggie to your plate.
Why This Works
We can all do one thing. And when that extra water, vegetable, or protein intake actually makes us feel good, we might be encouraged to try it again.
3. Strength & Core
Start with just a few minutes a day (c’mon, we can sacrifice those extra minutes on facebook!)
Goal: Begin to gain muscle mass, increase core stability, and move with more confidence.
Where to Begin - Strength Training
Pick one strength move and do it every other day:
Sit-to-stands from a chair
Wall push-ups
Squats with light hand weights or soup cans
Arm curls with light weights or soup cans
Start with 5 repetitions. That’s it.
Where to Begin–Core
Choose one simple core exercise:
Knee Planks–stretched out with straight back, resting on forearms and knees-hold for ten seconds).
Dead Bug–Lie on your back, arms straight up, knees bent 90° above hips. Slowly lower your right arm toward the floor by your head and left leg toward the floor, keeping your back flat. Return to start, then lower opposite arm and leg. Repeat 10 times.
Bicycle Crunches–Lie on your back, knees lifted. Alternate touching opposite elbow to knee, extending the other leg. Ten times each side.
Russian Twists–Sit with knees bent, hands clasped together in your lap. As you rotate your torso side-to-side, tapping your clasped hands beside your hip each time. Do 10 taps each side.
Cardio and Balance: Move a Little More Than Yesterday and Stay Upright
No marathons here. We can start with a little movin’ it so we're not losin’ it and feel more confidence in our balance.
Goal: Support heart health, circulation, balance, and endurance and reduce fall risk.
Where to Begin - Cardio
Choose one simple movement goal:
Walk for 5 minutes
March in place during commercials
Do gentle arm swings while waiting for the kettle, or waiting for anything, really
March or walk as fast as you can for ten seconds
Where to Begin–Balance
Try one simple balance exercise while holding onto a counter (even better if you can do it without holding on):
Stand on one foot for 10–15 seconds; switch sides
Shift weight side to side ten times each side
Rise onto your toes and lower slowly ten times
Walk heel to toe forward and backward ten steps
5. Cognitive & Emotional Health: Connection Calm, and Restful Sleep
Goal: Support social interaction, purpose, and cognitive health.
Where to Begin
Pick one daily practice:
Call or text a friend
Write down one thing you’re grateful for
Do a 2-minute breathing exercise
Spend time with people on a hobby you enjoy or something you feel passionate about
Ten minutes of meditation or a spiritual practice like prayer
Putting Your “Start Small” Plan Together
Here’s what Day One might look like:
Add one protein food to your day and drink one extra glass of water.
Do knee planks for ten seconds and ten squats or sit to stands.
Take a 5-minute walk and go up on your toes and down again ten times (hold onto something if needed).
Call someone you love.
Put your phone away and turn the computer and TV off one hour before bedtime.
That’s it. Take five tiny steps, one for each pillar, and the wellness journey has started, without the overwhelm.
30‑Day Five‑Pillar Small Steps Checklist Example
Each week keeps the previous habits and adds one new action per pillar.
WEEK 1 Laying the Foundation (Days 1–7)
Do these five tiny actions every day.
Nutrition
☐ Add one protein food to your day and one extra full glass of water
Strength & Core
☐ Do 5 sit‑to‑stands (stand up from a sitting position)
☐ Knee Plank for ten seconds
Cardio & Balance
☐ Walk for 5 minutes
☐ Stand on one foot for 10 seconds (hold the counter if you need to) repeat on other foot
Cognitive & Emotional Health
☐ Call or text someone you care about
Sleep
☐ Put away all screens an hour before bedtime
WEEK 2 (Days 8–14)
Check off ALL these habits daily.
Nutrition
☐ Add one protein food to your day and one extra full glass of water
☐ Add one colorful fruit or veggie and another full glass of water
Strength & Core
☐ Do 5 sit‑to‑stands (stand up from a sitting position)
☐ Do 5 wall push‑ups
☐ Knee Plank for ten seconds
☐ Dead Bug ten times each side
Cardio & Balance
☐ Walk for 5 minutes
☐ March in place during one TV commercial
☐ Stand on one foot for 10 seconds (hold the counter if you need to) repeat on other foot
☐ Do 10 slow toe raises (raise up on your toes from standing position)
Cognitive & Emotional Health
☐ Call or text someone you care about
☐ Spend 5 minutes on a hobby you enjoy
Sleep
☐ Put away all screens an hour before bedtime
☐ Stop eating and drinking two hours before bedtime
WEEK 3 (Days 15-21)
Check off ALL these habits daily.
Nutrition
☐ Add one protein food to your day and one extra full glass of water
☐ Add one colorful fruit or veggie and another full glass of water
☐ Swap one snack for nuts, yogurt, or fruit and drink another full glass of water
Strength & Core
☐ Do 5 sit‑to‑stands (stand up from a sitting position)
☐ Do 5 wall push‑ups
☐ Do 8 squats
☐ Knee Plank for ten seconds
☐ Dead Bug ten times each side
☐ Bicycle Crunches ten times each side
Cardio & Balance
☐ Walk for 7 minutes
☐ March during one commercial
☐ Step side to side for 5 minutes
☐ Stand on one foot for 10 seconds (hold the counter if you need to) repeat on other foot
☐ Do 10 slow toe raises (raise up on your toes from standing position)
☐ Walk heel‑to‑toe for 20 steps
Cognitive & Emotional Health
☐ Call or text someone you care about
☐ Spend 5 minutes on a hobby you enjoy
☐ Write down three things you’re grateful for
Sleep
☐ Put away all screens an hour before bedtime
☐ Stop eating and drinking two hours before bedtime
☐ Do a ten minute stretch or meditation practice
WEEK 4 (Days 22-30)
Check off ALL these habits daily.
Nutrition
☐ Add one protein food to your day and one extra full glass of water
☐ Add one colorful fruit or veggie and another full glass of water
☐ Swap one snack for nuts, yogurt, or fruit and drink another full glass of water
☐ Eat one meal with a protein + veggie combo and drink another full glass of water
Strength & Core
☐ Do 5 sit‑to‑stands (stand up from a sitting position)
☐ Do 5 wall push‑ups
☐ Do 8 squats
☐ Do 8 biceps curls with light weights or soup cans
Cardio & Balance
☐ Walk for 15 minutes at a comfortable pace
☐ March during one commercial
☐ Step side to side for 8 minutes
☐ Walk or march as fast as you can for ten seconds; optional–rest for thirty seconds and do it again
☐ Stand on one foot for 15 seconds (each side)
☐ Do 10 toe raises
☐ Walk heel‑to‑toe for 20 steps
☐ Walk backwards heel to toe for 20 steps
Cognitive & Emotional Health
☐ Call or text someone you care about
☐ Spend 5 minutes on a hobby you enjoy
☐ Write down three things you’re grateful for
☐ Share a story or memory with someone younger
Sleep
☐ Put away all screens an hour before bedtime
☐ Stop eating and drinking two hours before bedtime
☐ Do a ten minute stretch or meditation practice
☐ Listen to a sleep story or sleep music
If you’ve made it this far, Congratulations! You have developed some fantastic habits that will help you feel more vital and happy. But what comes next?
Read our blogs to keep learning why all these pillars of health are important
Visit our nutrition page to learn more about healthful eating
Visit our cardio & balance and strength & core pages to find new exercise programs and ideas to help continue your fitness journey. Keep challenging yourself!
Visit our cognitive and emotional Health page and discover why taking care of yourself is critical. Give yourself permission!
Visit our sleep page to find out the science behind good sleep, and more ways to make it happen for you
And Finally…….You deserve to be healthy and happy, so consider giving this a try!
Disclaimer: The information on this site is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before making changes to your health routine.
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