Adults
Supporting Adults’ Health and Well-being Journey
Well-Being For Adults
Building Health and Well-being
As adults, our sense of health and well-being has changed and evolved through different stages, responsibilities, and experiences in life. Balancing family, relationships, work, new opportunities and transitions has influenced our health through both joyful and challenging moments. So, when caring for health and well-being, it’s important to sort through past health experiences and advice and find a place to focus. PowerUp is here to make it easier to explore your health and well-being, with ideas and resources to support you along the way.
Why it matters
There is no question that taking care of our health and well-being is key to thriving throughout our lives. Building, or rebuilding, our health also can mean sorting through a stream of health messages, from headlines to the latest trends which may give mixed guidance around nutrition, fitness and health. Each person’s path is also shaped by their lived experiences, circumstances and the opportunities and support available to them.
PowerUp is here to help you get started on your own journey, right where you’re at. Start small and focus on one or two realistic areas of interest, then take time to plan and practice changes. Pay attention to what feels good and sustainable, then build from there, one step at a time.
Ways to Support well-being
There are meaningful ways to support health and well-being by building supportive lifestyle practices around food, movement, rest and connection into everyday life.
Food provides nourishment for the body and mind. It’s key to health and well-being and how we feel and function each day. Food also connects us to culture, traditions, and brings people together to be shared and enjoyed.
Fueling well-being with food might look like trying new foods and recipes, cooking and sharing meals, attending community events that offer opportunities to experience cultural foods, swapping recipes, building connection and bringing more joy to the table.
What do healthy eating patterns look like? Healthy eating patterns include a focus on variety, plenty of colorful plants, simple whole foods, protein, hydration, and regular eating patterns that fit your life and preferences.
Staying nourished everyday means:
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Variety — including many different foods to get plentiful nutrients, support balance and keep meals interesting
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Plenty of plants —filling your plate with colorful fruits, vegetables, beans/legumes to boost fiber, nutrients and phytonutrients
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Protein — including yogurt, edamame/beans, cheese, milk, fish, nuts/seeds throughout the day at meals and snacks for long-lasting energy
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Simple, whole foods — finding ways to include more foods in their natural form or with just a few ingredients, while balancing convenience and what’s available
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Hydration — drinking water throughout the day to support energy and overall body and brain function. Aim for 8 cups, adjusting for activity
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Regular eating patterns — aiming for eating 3–5 times per day for energy and overall well-being
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Supportive environments — creating a calm and supportive eating environment that supports healthy choices
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Lifelong movement and activity support both physical and mental well-being. Stretching, strengthening and staying active, whether big or small, all movement counts. This means finding a combination of:
Daily activity
Finding ways to move throughout the day can boost energy, support heart health, improve sleep, mood and overall well-being. This can be walking, dancing, cycling, swimming or anything you enjoy. Even shorter sessions of 5–10 minutes can add up over time.
Aiming for 150 minutes of moderate-intensity activity each week, while finding a rhythm that works for you, is key to building health and feeling good.
Strength
Muscle-strengthening activities 2–3 times per week help build and maintain strength, make daily activities easier, and support overall health. This can include bodyweight exercises (like push-ups, squats, Pilates), or using resistance bands, a weighted vest or hand weights.
Stretching and balance
Gentle stretching and balance activities every few days improve flexibility, prevent injury, reduce stress, and just feel good. This might include stretching routines, yoga, gardening, balancing on one foot, or even walking on varied terrain.
Mindful movement
Intentional movement, like focused walking, stretching, yoga, or dancing can help you stay present and calm. Focus on each move, your breathing as you connect body and mind. This kind of focus can be especially helpful during times of stress or when things feel overwhelming.
Think about a time when a small moment of connection made a difference for you. Maybe someone checked in, asked a question that felt meaningful, listened or showed they cared. How did it make you feel?
Humans are wired for connection and belonging. Feeling seen, heard and supported helps us navigate through life. Our relationships and sense of belonging shape how we feel, cope and thrive. Spending time with friends, family and community strengthens social bonds and support networks. Connection is core to our health, and contributes to a greater sense of self, belonging and overall well-being.
Maintaining, deepening or developing meaningful relationships can happen in many ways. Explore opportunities and join activities or roles
that feel meaningful, provide direction and motivation. Volunteering, learning something new with others or joining an interest group creates shared experiences. Spending time with people who inspire, support, and encourage you makes a big difference in how you feel, and your overall health.
Sometimes it takes a little courage to get started building connections, but it can begin with small moments of reaching out, which might look like:
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Noticing: Seeing and acknowledging someone
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Asking: Starting with a simple, genuine question
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Listening: Being present and curious
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Supporting: Being encouraging, offering care
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Rest and reset are practices of creating space or moments to slow down, restore energy, and reconnect with what we need. In a world that often rewards constant output, these pauses are essential for both mental and physical well-being.
Did you know? Consistent waking time is more important than bedtime. Most adults benefit from at least 7 hours of restful sleep each day.
For adults, rest rarely happens on its own; it takes intention. Small, consistent moments throughout the day can support focus, energy, emotional regulation, and long-term health.
Rest might look like a simple wind-down routine, short breaks during the day, or setting boundaries with screens and constant input. Time in nature, like walking in a park, sitting near water, or getting fresh air and sunlight can also be restorative, helping reduce stress and improve mood.
Rest can also come through engaging in creative activities without pressure to perform or by giving back through volunteerism.
Sometimes it’s as simple as pausing to breathe, noticing tension, or asking, “What do I need right now?” It might also include grounding yourself through gratitude, meditation, prayer, or other mindfulness rituals that help you stay present.
Over time, these moments of rest and reset help calm the body and mind and support a steadier, more balanced daily life.
We welcome your ideas for PowerUp
As PowerUp continues to grow, expand and evolve, we also want to hear from you! Take a moment and tell us a little about what kind of resources you would appreciate from PowerUp by taking a very quick survey!