Small Steps to Wellness: Experts Share Practical Health Tips

Experts emphasize that embarking on a healthier lifestyle begins with defining personal wellness and setting achievable goals. With wellness advice widely available, many individuals find the idea of change overwhelming. To foster a sustainable journey towards better health, professionals recommend starting small and building consistency over time.

Defining Wellness and Starting Small

Dr. Kristina Schuldt, a family medicine physician and wellness director for around 14,000 employees at the Mayo Clinic Health System in the United States, notes that wellness varies among individuals. “Wellness means different things to people. There’s fitness and physical wellness, but there’s also mental wellness, financial wellness, and spiritual wellness,” she explained. “A person should define what their wellness goal is.”

Schuldt advises against taking on the entire concept of wellness at once. Instead, she suggests beginning with manageable steps. For instance, individuals can increase their water intake by using a bottle or jug marked to track daily consumption. If quitting smoking is the goal, gradually reducing the number of cigarettes smoked can be an effective strategy. For those looking to increase physical activity, starting with short walks and gradually extending the distance can help build endurance.

In the kitchen, experimenting with different healthy foods can help individuals discover what they enjoy. “Go with what we call the low-hanging fruit at first,” Schuldt said, encouraging individuals to savor their meals and recognize fullness as they eat.

Finding Support on Your Wellness Journey

Jenny Watson, a 36-year-old hairstylist and mother of two, shares her experience of overcoming significant weight challenges. At her heaviest, she weighed 420 pounds (190.5 kilograms). In January 2023, she reached a turning point, stating, “I was at a point where I was like, I can’t do this anymore. I’m tired. My body hurts. I had hit rock bottom.” While Watson has not yet reached her ideal weight, she has successfully maintained her weight loss through consistent workouts and healthier eating habits. Her husband has been a vital source of support, making lifestyle changes alongside her.

Fitness trainer Andrea Leigh Rogers, who has worked with celebrities like Gisele Bündchen, advises against getting caught up in fleeting wellness trends. “There’s the game of comparison. I don’t look like her. I can’t do that if I don’t look like her,” she cautioned. Rogers emphasizes the importance of consistency, suggesting that even small actions like mindful breathing or short workouts can lead to significant improvements over time. She encourages individuals to adopt a plan that is “fast, enjoyable, effective, and has longevity,” encapsulated in the acronym FEEL.

For some, a complete lifestyle reboot may be necessary. James Keppel, who lives in Colorado, nearly lost his liver to cirrhosis in 2019. Following rehabilitation, he focused on his overall health through various lifestyle changes. However, personal challenges, including a divorce and the loss of a family member, led him to reassess his journey. Moving in with his sister for nearly a year provided him with the space to heal. “I just slowly kind of ramped back up. You have to give yourself the space to get better,” he reflected.

As individuals consider their paths toward wellness, the message is clear: starting small and seeking support can lead to meaningful change. Whether through defining personal wellness goals or building a network of encouragement, the journey to better health is within reach.