How To Get Started On a Health Journey: 5 Practical Steps
Research indicates that clinically significant declines in physical health and function are relatively common between ages 55 and 65. And on average, women can lose up to 20% of their bone density in the first five to seven years after menopause. Women are four times more likely to develop osteoporosis than men, primarily because of the significant drop in estrogen after menopause. The Bone Health and Osteoporosis Foundation predicts that one in two women will break a bone due to osteoporosis in her lifetime, compared to one in four men.
Starting a health journey in midlife can feel daunting. Between shifting hormones, changing routines, and the pressure of wellness trends, it’s easy to feel like the industry is more interested in “fixing” you than supporting you. But here’s the truth: your health journey isn’t about chasing perfection or fitting into someone else’s mold. It’s about making choices that give you energy, clarity, and freedom to live the life you want.
Let’s break it down into five practical steps and we will also cover six important daily habits.
What is a Health Journey?
A health journey is not a quick detox, a fad diet, or the latest Instagram challenge. It’s the long-term process of improving your physical, mental, and emotional wellbeing in ways that align with your life and values. For some, it’s about moving more and eating better. For others, it’s finally addressing stress, sleep, or burnout.
Think of it less as a finish line and more as a road trip — one you design, set the pace for, and enjoy along the way.
How to Get Started on a Health Journey
The first step is clarity. Ask yourself:
- What do I want more of in my daily life? Energy, strength, calm, joy?
- What habits are draining me that I’d like to let go of?
- What’s realistic for this season of life?
Too often we start with external rules. Instead, start with your why. For example, if you want the stamina to chase grandkids or finally feel strong enough for that hiking trip, those goals will motivate you more than a number on a scale.
If you’ve ever wondered how to start something new after 50, the same principle applies here: you begin by naming what matters most to you and taking small, meaningful steps in that direction.
How to Jump Start a Health Journey: 5 Practical Steps
Here’s a framework to kickstart your momentum:
1. Start small and stay consistent
Pick one simple habit — like walking 10 minutes after dinner or swapping soda for sparkling water — and stick with it. Tiny wins build trust in yourself. I drink water all day now. I found that adding a squirt of “Mio” flavor helps me to stick with water.
2. Fuel your body with balance, not restriction
Focus on whole foods you enjoy. Instead of eliminating everything you love, add more of what nourishes you. I love berries so try and keep fresh blueberries and raspberries on hand, along with my favorite nuts, for a quick snack. And we try and eat salmon, my favorite, at least once a week. I’m not worried about how much I eat of those things.
3. Move in ways you actually like
Hate the gym? Skip it. Dance in your living room, garden, or join a hiking group. Movement doesn’t have to be punishment. I picked up a walking pad for under my desk. Working limits my free time to move and this was a quick and easy way to ensure I walked during the day.
4. Protect your energy
Stress, sleep, and boundaries are just as important as diet and exercise. If you’re navigating perimenopause, understanding your changing needs is critical. I also have an auto immune disease that limits my energy so I try and not over schedule myself anymore. Aiming for one day on the weekend just to rest. And we go to bed at the same time every night, even on the weekends, to preserve sleep. Your body needs this to rebuild.
5. Create accountability and community
Find a friend, a coach, or even a women’s retreat where you can share progress and encouragement. Remember, connection fuels motivation.
These aren’t quick fixes. They’re sustainable tips to declutter your wellness routine from things that don’t work, so you can focus on what truly matters.
6 Daily Healthy Habits to Support Your Health Journey
A health journey isn’t just about the big goals — it’s the small, everyday habits that shape how you feel. Here are six powerful practices you can start today:
1. Wake up early
Rising just 30 minutes earlier gives you quiet space before the day begins. Many women find it sets the tone for calm, focus, and intentional living. Studies show that waking up earlier is associated with a lower risk of depression and other mental health issues. A study in JAMA Psychiatry linked waking up an hour earlier to a 23% reduced risk of depression.
2. Connect with God (or your spiritual practice)
The positive emotions and social connections associated with spiritual practices can lead to a stronger immune system. Research by the National Institutes of Health found that a strong sense of spiritual well-being correlated with a longer life.
A morning prayer, devotional, or meditation helps center your priorities. It’s not about perfection — it’s about starting with gratitude and grounding. I love the “First 5” app and find that just five minutes of a devotional sets the day. I love that it is written by women authors.
For those at high risk for depression, one study found that a high importance placed on spirituality correlated with a 90% lower likelihood of experiencing major depression.
3. Boost your motivation
Whether it’s telling yourself in the mirror, “I love her,” listening to a favorite song, or streaming a quick self-help video, choose something that makes you feel inspired before you step into the world. Mel Robbins does this every morning. If you don’t follow her, you should!
4. Nourish with food that works for midlife
Nutrition plays a huge role in hormone balance, mood, and energy. Popular approaches like the Mediterranean Diet, have research-backed benefits. It is associated with a reduced risk of cardiovascular disease (CVD) in postmenopausal women, including those with type 2 diabetes. In fact, specific findings from the Women’s Health Initiative study show that postmenopausal women with type 2 diabetes who followed the Mediterranean, DASH, and American Diabetes Association diets had a 17% to 31% lower risk of CVD over 12.4 years. While another study indicated a significant reduction in dementia by following the Mediterranean diet.
Choose what fits your lifestyle, not just what’s trending. We did this diet for six months and it helped reduce belly fat and increased energy. Now I try and use the learnings from it and add back in certain things along the way.
5. Move your body
A 2024 study found that women who exercised regularly had a 24% lower risk of dying during the study period compared to inactive women. The same study revealed that regularly active women had a 36% lower risk of dying from a cardiovascular issue like a heart attack or stroke. Physical activity has also been shown to improve mental and emotional health.
You don’t need a gym membership to stay active. Start with what feels doable — a short walk, stretching, or a light strength session. In fact, even mild exercises, such as brisk walking, gardening, and dancing, can provide significant health benefits. Personally, I use an under-desk walking pad for 35 minutes a day. It makes it so easy to weave movement into a busy schedule. The one I linked here is under $100 on Amazon.
6. Prioritize connection
Check in with a friend, text your kids, or join a walking group. Social ties are proven to improve both physical health and mental wellbeing. In fact, this is a GREAT time to reconnect with old friends. Every year we have a group that goes on a wine weekend somewhere in the PNW and it’s a great time to connect. I also make a habit of having lunch or dinner with one friend every other week. And send a text message to a friend every week.
These everyday habits, layered over time, will help keep your health journey sustainable and enjoyable.
Helpful Tips for Sticking With It
- Set realistic expectations — progress is measured in months and years, not days.
- Track how you feel, not just numbers. Mood, sleep, and energy are powerful indicators of success.
- Celebrate non-scale victories like climbing stairs without huffing, sleeping through the night, or feeling calmer at work.
- Avoid the “all or nothing” trap — progress is progress.
Important Things to Know Before You Begin
A health journey requires both effort and patience. You’ll need to:
- Commit to showing up for yourself, even when motivation fades.
- Accept that setbacks are normal, not failures.
- Balance your expectations with the benefits — more energy, better focus, improved mood, and greater self-confidence.
This isn’t about reinventing your messy, beautiful life after 50. It’s about making space for what supports you now.
Resources to Support Your Health Journey
Sometimes tools can help you stay motivated. Here are three highly rated resources:
- Noom App – A mindset-based approach to weight and wellness
- Atomic Habits by James Clear – A bestselling guide to building small habits that last
- Fitbit Inspire 3 – A wearable tracker that helps you monitor sleep, steps, and activity
For a full list of recommended wellness items, visit my Amazon Influencer store.
Disclaimer: This post may contain affiliate links, which means I will earn commission if you purchase from my links. This comes at no additional cost to you and helps me continue creating free and valuable content. Thank you!
YouTubers to Check Out
- Yoga with Adriene – approachable yoga for every level
- Caroline Girvan – strength workouts for real results
- Dr. Sten Ekberg – holistic health explanations made simple
Health Coaches to Consider in Your Journey
| Coach Name | Specialty | Services Offered | Approach | Website |
|---|---|---|---|---|
| Lesley Waldron | Women’s Health & Menopause Coaching | One-on-one coaching, wellness programs | Integrative wellness practices combining coaching with holistic health support | integrativewomenshealthinstitute.com |
| Lora Ulrich | Menopause Health Coaching | Personalized coaching, group programs | Empowering women through personalized coaching sessions and group support | loraulrich.com |
| Deanna O’Mara | Midlife Coaching | One-on-one coaching, workshops | Personalized coaching to navigate menopause with confidence and clarity | wellandworthylife.com |
| Kris Karr | Hormone Health Coaching | Coaching services for hormone balance | Focused on balancing hormones and managing menopause symptoms effectively | getyourtrimon.com |
| Stephanie Mitchell | Menopause Coaching & Personal Training | Fitness training, menopause coaching | Combines fitness training with menopause coaching to support physical health during menopause | stephaniemitchellfitness.com |
Absolutely! Here’s a curated FAQ section addressing the top Google-searched health questions from women in midlife eager to embark on a health journey. These insights are based on recent search trends and expert guidance.
FAQ’s – Top Health Questions for Women in Midlife
1. What are the first signs of menopause?
Common early symptoms include irregular periods, hot flashes, night sweats, mood swings, sleep disturbances, and brain fog. These typically begin during perimenopause, the transition phase leading up to menopause. Interestingly, many women may not recognize these signs until over a year into the transition.
2. How long do menopause symptoms last?
On average, white women experience menopausal symptoms for about 7 years. However, African American women may experience symptoms for 8 to 11 years. It’s important to note that while symptoms may improve, the effects of menopause can have long-term impacts on health.
3. What are the 34 symptoms of menopause?
Menopause can affect every organ system of the body. Common symptoms include hot flashes, night sweats, mood swings, sleep disturbances, joint pain, weight gain, and vaginal dryness. These symptoms can vary in intensity and duration among women.
4. Should I start hormone therapy?
Hormone therapy (HT) can effectively alleviate symptoms like hot flashes and night sweats. However, its use has declined over the years due to concerns about potential risks. It’s crucial to consult with a healthcare provider to weigh the benefits and risks based on individual health profiles.
5. How can I manage weight gain during menopause?
Metabolic changes during menopause can lead to weight gain, especially around the abdomen. Incorporating regular physical activity, such as strength training and cardiovascular exercises, along with a balanced diet rich in whole foods, can help manage weight. Additionally, adequate sleep and stress management are vital components of a healthy lifestyle during this phase.
6. Is exercise harder during menopause?
Many women report feeling more fatigued during menopause, which can make exercise seem more challenging. However, regular physical activity is beneficial for managing symptoms and improving overall health. It’s advisable to start with low-impact exercises and gradually increase intensity as tolerated.
7. How can I improve my mental health during midlife?
Mental health is a significant aspect of well-being during midlife. Engaging in activities that promote relaxation, such as meditation, yoga, or journaling, can be beneficial. Seeking support from mental health professionals or support groups can also provide valuable assistance. Be sure and download my 30-day Faith & Reflection Journal to help you with journaling.
Connecting the Dots
Starting a health journey in midlife isn’t about fixing yourself. It’s about stepping into this chapter with intention, curiosity, and self-trust. Just like learning to let go of emotional baggage, or even embracing the truth about midlife burnout, your health journey is a chance to write a story that fits you — not the industry.
And remember, every step counts. Sometimes the bravest thing you can do is simply begin.
