How to Get Started: A Simple Guide to the Five Pillars of Health & Wellness
- Leslee Preece
- 3 hours ago
- 6 min read
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.
1. 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.
2. Balance & Stability
Start with just two minutes a day (c’mon, nobody needs that extra two minutes on facebook!)
Goal: Begin to reduce fall risk and move with more confidence.
Where to Begin
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
Rise onto your toes and lower slowly
Do this for two minutes a day.
Why This Works
Balance improves with tiny, consistent practice. Every time you wobble and stay upright, your brain is creating new neural pathways, and your body is learning to be steady. I learned that in physical therapy.
3. Muscle Mass: Simple Strength Beginnings
Goal: Maintain the muscle that protects our bones and keeps us from being frail.
Where to Begin
Pick one strength move and do it every other day:
Sit-to-stands from a chair
Wall push-ups
Light hand weights or soup cans
Start with 5 repetitions. That’s it.
Why This Works
Muscle rebuilding and maintenance can start small, and as we feel stronger, we are motivated to do more. My first motivation was my desire to pick up and hold my three year old grandson. It broke my heart to think I’d have to stop doing that.
4. Cardiovascular Health: Move a Little More Than Yesterday
No marathons here. We can start with a little movin’ it so we're not losin’ it.
Goal: Support heart health, circulation, and endurance.
Where to Begin
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
Why This Works
I know from experience that I actually feel better after moving for a few minutes, and that makes me want to move more. Extra feel goods when we move outside!
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 on a hobby you enjoy
Put away screens an hour before bed
Why This Works
I wrote on the fridge dry erase board that I was grateful for the little, fat birds on the bird feeder because they reminded me of my chubby little cute baby grandson. It was a simple thing to do, but I felt good every time I saw it. I put my earbuds in and listened to sleep music while lying on my bed and thinking about gratitude. It’s amazing how impactful small, intentional actions are to our emotional and cognitive wellness.
Putting Your “Start Small” Plan Together
Here’s what Day One might look like:
Drink one extra glass of water
Do two minutes of balance practice
Add one protein food to your day
Take a 5-minute walk
Call someone you love
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
Balance & Stability
🗹 Stand on one foot for 10 seconds (hold the counter if you need to) repeat on other foot
Strength Training
🗹 Do 5 sit‑to‑stands (stand up from a sitting position)
Cardiovascular Health
🗹 Walk for 5 minutes
Cognitive & Emotional Health
🗹 Call or text someone you care about
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
Balance & Stability
🗹 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)
Strength Training
🗹 Do 5 sit‑to‑stands (stand up from a sitting position)
🗹 Do 5 wall push‑ups
Cardiovascular Health
🗹 Walk for 5 minutes
🗹 March in place during one TV commercial
Cognitive & Emotional Health
🗹 Call or text someone you care about
🗹 Spend 5 minutes on a hobby you enjoy
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
Balance & Stability
🗹 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
Strength Training
🗹 Do 5 sit‑to‑stands (stand up from a sitting position)
🗹 Do 5 wall push‑ups
🗹 Do 8 squats
Cardiovascular Health
🗹 Walk for 5 minutes
🗹 March in place during one TV commercial
🗹 Step side to side for 5 minutes
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
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
Balance & Stability
🗹 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
🗹 Walk backwards heel to toe for 20 steps
Strength Training
🗹 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
Cardiovascular Health
🗹 Walk for 5 minutes
🗹 March in place during one TV commercial
🗹 Step side to side for 5 minutes
🗹 March during another commercial
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
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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