Looking after your health does not have to mean changing everything at once. From booking an overdue health check to getting enough sleep, here are seven small and realistic ways to make your wellbeing more of a priority.
There is always something that needs doing.
Work. Family. Appointments. Messages. Shopping. Meals. Deadlines. Looking after other people.
And somewhere amongst all of that, looking after yourself can quietly move further down the list.
This Women’s Health Week, 7-11 September 2026, Jean Hailes for Women’s Health is encouraging Australian women to take small steps towards their health with this year’s theme, “do it anyway”.
Rather than waiting for the perfect time, the week focuses on realistic actions across nutrition, movement, rest, mental wellbeing and connection.
It is a useful reminder that prioritising your health does not necessarily mean overhauling your lifestyle.
Sometimes it means making the appointment.
Going for the walk.
Eating lunch before you become ravenous.
Going to bed a little earlier.
Calling the friend you have been meaning to call.
Small actions may not look dramatic, but they are often much easier to maintain.
Here are seven places to start.
1. Book the health check you have been putting off
One of the simplest ways to prioritise your health may have nothing to do with changing your daily routine.
It might simply be booking an appointment.
Preventive health checks can help identify potential health concerns before they cause noticeable symptoms. The checks that are relevant to you will depend on factors including your age, personal history, family history and individual risk factors.
Healthdirect lists a range of health checks that may be relevant to Australian women, including blood pressure, cholesterol, blood glucose, cervical screening, breast screening, bowel screening, skin checks, eye tests and bone-density assessment in appropriate circumstances.
Cervical screening
Under Australia’s National Cervical Screening Program, women and people with a cervix aged 25 to 74 who have ever been sexually active are generally recommended to have a Cervical Screening Test every five years.
Eligible participants can also choose self-collection for their screening sample in many circumstances.
Breast screening
Women aged 50 to 74 are actively invited to have a free mammogram through BreastScreen Australia every two years.
Women over 40 can also access a free mammogram every two years through the program, although those aged 40-49 are not routinely sent invitations.
It is also helpful to know what your breasts normally look and feel like and speak with your doctor about any new or unusual changes.
You do not need to work out every screening recommendation yourself.
If you are unsure what is due, ask your GP what health checks are appropriate for your age and circumstances.
A five-minute booking today can be easier than continuing to tell yourself you will get around to it next month.
2. Think about nourishment, not perfection
Healthy eating can become unnecessarily complicated.
One week we are told to avoid carbohydrates. The next, everyone is talking about a new superfood, cleanse or eating plan.
But a nourishing diet does not need to revolve around perfection.
The Australian Dietary Guidelines recommend eating a wide variety of nutritious foods from the five food groups, including:
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vegetables and legumes
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fruit
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mostly wholegrain or high-fibre grain foods
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lean meat, poultry, fish, eggs, tofu, nuts, seeds and legumes
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milk, yoghurt, cheese or suitable alternatives
Water is also recommended as the main drink.
Instead of asking:
“Did I eat perfectly today?”
Try asking:
“What could I add to make this meal a little more nourishing?”
Maybe that means:
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adding some vegetables to lunch
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keeping fruit somewhere visible
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choosing wholegrain bread
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adding beans or lentils to a meal
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including a source of protein with breakfast
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keeping simple foods available for busy days
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drinking some water with your meal
For women aged 19-50, the Australian Guide to Healthy Eating recommends an average of five serves of vegetables and two serves of fruit each day, alongside foods from the other core food groups. Individual needs vary with factors such as age, activity level and life stage.
You do not have to hit every recommendation perfectly every day for your choices to matter.
Look at the overall pattern.
[INTERNAL LINK: Your Gut Doesn’t Need a Detox: Simple Ways to Support Digestion This Spring]
3. Move in a way you can realistically keep doing
Exercise does not have to mean an hour at the gym.
Australia updated its adult movement recommendations in 2026, taking a broader view of health across physical activity, sedentary behaviour and sleep.
For adults aged 18–64, the current guidance recommends being active most days, preferably every day, including:
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moderate-to-vigorous activity for at least 30 minutes on most days
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muscle-strengthening activities on two or more days each week
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regular mobility, balance and coordination activities
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several hours of lighter activity throughout the day
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breaking up long periods of sitting where possible.
That might sound like another checklist.
It does not have to be.
Movement can look like:
A 15-minute walk before work.
Taking the stairs.
Gardening on the weekend.
Walking while you make a phone call.
Doing a short strength session at home.
Going swimming.
Stretching between meetings.
Dancing around the kitchen while dinner cooks.
A useful question is not necessarily:
“What is the best exercise?”
It might be:
“What kind of movement can I see myself doing again next week?”
Something you enjoy and repeat is generally more useful than an ambitious routine you abandon after four days.
4. Give sleep the same attention you give productivity
Sleep tends to be the first thing sacrificed when life becomes busy.
One more episode.
One more email.
One more scroll.
One more thing to finish before bed.
But sleep is part of health, not simply the empty space between productive days.
Australia’s updated 2026 movement guidelines recommend 7-9 hours of good-quality sleep for adults aged 18-64, along with reasonably consistent sleep and wake times.
Of course, knowing that does not mean good sleep is always easy.
Women’s Health Week 2026 specifically recognises that sleep can be affected by factors such as anxiety, perimenopause, pain, shift work and caring for young children.
So rather than creating a perfect two-hour evening routine, try making bedtime slightly easier.
You could:
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dim the lights earlier
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put your phone away before getting into bed
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keep your wake time reasonably consistent
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create a quieter final part of your evening
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prepare tomorrow’s essentials before bedtime
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make your bedroom comfortable, dark and quiet where possible
Some nights will still be messy.
That does not make the routine pointless.
[INTERNAL LINK: The Art of Rest: Why Taking a Pause Is Key to Your Wellness]
5. Pay attention when your body keeps telling you something
There is a difference between having an occasional uncomfortable day and repeatedly experiencing symptoms you keep learning to live around.
Maybe your periods have changed.
Perhaps you regularly experience pain.
You are suddenly much more tired than usual.
Your digestion has changed.
Your sleep is consistently poor.
Or something simply feels different from what is normal for you.
You do not need to diagnose yourself before speaking with a healthcare professional.
Keeping simple notes about symptoms can sometimes make conversations with your doctor easier.
Consider recording:
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when the symptom occurs
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how long it lasts
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whether anything seems to trigger it
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changes in your menstrual cycle
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changes in sleep
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medications or supplements you take
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whether the symptom is affecting work, exercise or everyday activities
And importantly, persistent symptoms should not automatically be dismissed as “just stress”, “just getting older” or “just being busy”.
If something concerns you, changes significantly or keeps returning, speak with your GP or an appropriate healthcare professional.
6. Make space for your mental wellbeing
Looking after yourself physically while ignoring how you are feeling mentally leaves out a significant part of health.
Stress is a normal response to difficult or unfamiliar situations, but ongoing stress can become a problem when it leaves you feeling overwhelmed or continues for a long period.
Mental wellbeing does not necessarily require adding another lengthy self-care routine to your day.
Small things can help create breathing room:
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step outside for a few minutes
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go for a walk
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take a proper lunch break
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practise slow breathing
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spend time on something you enjoy
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talk to someone you trust
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create boundaries around work when possible
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give yourself periods without notifications or screens
Healthdirect notes that exercise, relaxation strategies, mindfulness and social support can all form part of managing everyday stress.
And there is an important difference between everyday stress and feeling as though you are no longer coping.
If stress, anxiety, low mood or other mental-health concerns are persistent, worsening or interfering with everyday life, speaking with your GP is a good place to start. Your GP can assess what is happening and discuss support or referral options with you.
Asking for support is also an act of looking after your health.
7. Stay connected to people who make life feel lighter
Health is not only food, exercise and appointments.
Connection matters too.
In fact, connection is one of the five themes of Women’s Health Week 2026, alongside nutrition, movement, rest and mental wellbeing.
And connection does not need to mean having a packed social calendar.
It might simply be:
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sending a voice message to a friend
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having coffee with someone you enjoy
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checking in on a family member
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joining a local class or community group
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taking a walk with a friend
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sharing dinner without phones on the table
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telling someone when you are having a difficult week
Sometimes looking after yourself means doing something independently.
Other times, it means remembering you do not have to do everything alone.
Start with one thing, not seven
After reading a list about health, it is tempting to decide that tomorrow you will:
exercise every day, meal prep everything, sleep eight hours, book five appointments, meditate, drink more water and become an entirely new person.
You do not need to.
Choose one thing.
Maybe you finally book that GP appointment.
Maybe you go outside for a 20-minute walk.
Maybe you put some vegetables on tonight’s dinner plate.
Maybe you message the friend you have not spoken to in months.
Maybe you go to bed half an hour earlier.
Women’s Health Week’s 2026 message “do it anyway” is not about doing everything.
It is about taking the step even when conditions are not perfect.
A simple women’s wellbeing check-in
If you are not sure where to begin, ask yourself:
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Is there a health appointment I have been postponing?
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Have I been eating regularly and including nourishing foods?
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How much am I moving during an average week?
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Am I getting enough sleep for my needs?
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Is there a symptom I have been ignoring?
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How have I actually been feeling lately?
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When did I last spend meaningful time with someone I care about?
You do not need seven perfect answers.
Choose the one that needs a little more attention.
Then start there.
Where do supplements fit?
Supplements can have a place in some people's health routines, but they are not a replacement for nutritious food, adequate sleep, movement, appropriate medical care or health screening.
Individual nutritional needs also vary.
If you are considering a supplement because of a specific symptom, suspected deficiency, pregnancy, medication or diagnosed health condition, speak with your doctor, pharmacist or Accredited Practising Dietitian about what is appropriate for you.
At Swan & Mantis, we believe wellbeing works best when products sit alongside everyday healthy habits, rather than becoming another promise of a quick fix.
If you are looking for something to complement your existing routine, you can explore our range of everyday wellness products.
The takeaway
Taking care of your health does not have to begin with a dramatic transformation.
Often, it begins with noticing.
Noticing the appointment you keep postponing.
Noticing when you need more rest.
Noticing what your body has been telling you.
Noticing when you need movement, nourishment, support or connection.
Then doing one small thing about it.
This Women’s Health Week and long after it finishes give your health a little more space on the list.
Not because you need another responsibility.
Because your wellbeing deserves your attention too.
Frequently Asked Questions
What are some simple ways women can improve their wellbeing?
Start with the foundations: eat a varied and nutritious diet, move regularly, aim for enough good-quality sleep, keep up with appropriate health checks, pay attention to changes in your body and make time for social connection and mental wellbeing.
You do not need to change everything at once.
What health checks should women have in Australia?
The health checks you need depend on your age, health history and risk factors. They may include blood pressure, cholesterol, blood glucose, cervical screening, breast screening, bowel screening, skin checks and bone-health assessments. Your GP can help determine which checks are appropriate for you.
How often should Australian women have cervical screening?
Women and people with a cervix aged 25-74 who have ever been sexually active are generally recommended to have a Cervical Screening Test every five years through Australia’s National Cervical Screening Program.
How much exercise should Australian adults get?
Australia’s 2026 guidelines recommend adults undertake moderate-to-vigorous physical activity for 30 minutes or more on most days, alongside strength, functional and lighter physical activity and less prolonged sitting. Starting with smaller amounts of movement is still worthwhile if you are currently inactive.
How much sleep do adults need?
Australia’s current guidelines recommend 7-9 hours of good-quality sleep for most adults aged 18-64, ideally with reasonably consistent bed and wake times. Individual circumstances can affect sleep needs and quality.
When should I speak to a doctor about my wellbeing?
Speak with a healthcare professional if you notice new, persistent or worsening symptoms, significant changes in your body, or physical or mental-health concerns that are affecting your everyday life. You do not need to wait until a problem becomes severe before asking for advice.