Your Starting 5
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Stay Centered

Your Starter

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Stay Centered

Your Playbook

Starting point:

Aim to go to sleep and get up at the same time each day this week.

Pro Tip:

Avoid electronics for at least 30 minutes before going to sleep.
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Looking for more?

The CDC offers more insights about sleep.

Power Up

Your Starter

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Power Up

Your Playbook

Starting point:

Aim to go to sleep and get up at the same time each day this week.

Pro Tip:

Avoid electronics for at least 30 minutes before going to sleep.
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Looking for more?

The CDC offers more insights about sleep.

Make a Connection

Your Starter

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Make a Connection

Your Playbook

Starting point:

Aim to go to sleep and get up at the same time each day this week.

Pro Tip:

Avoid electronics for at least 30 minutes before going to sleep.
Brought to you by:

Looking for more?

The CDC offers more insights about sleep.

Screen Your Opponent

Your Starter

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Screen Your Opponent

Your Playbook

Starting point:

Aim to go to sleep and get up at the same time each day this week.

Pro Tip:

Avoid electronics for at least 30 minutes before going to sleep.
Brought to you by:

Looking for more?

The CDC offers more insights about sleep.

Read The Defense

Your Starter

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Read The Defense

Your Playbook

Starting point:

Aim to go to sleep and get up at the same time each day this week.

Pro Tip:

Avoid electronics for at least 30 minutes before going to sleep.
Brought to you by:

Looking for more?

The CDC offers more insights about sleep.

Get Your Results

Build a Winning Lineup for Better Health

Pick your STARTING 5 actions to keep you in the game.
Start Here
Pick Your Starting Lineup
Vitality isn't a destination. It's something you build daily.
Choose one health action at each stop. You’ll then get your personalized starting lineup, along with additional tips and resources to help you take the first step toward a healthier, more vital you.
Continue

Read The Defense

It’s good to know what you might be up against — either right now or later in life. Let’s scout some potential opponents.
Continue
For starters, do you have a family history of any of the following?

Pro Tip

Don’t know your family history? Follow these steps from Movember to start this important conversation.

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Choose all that apply.
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You selected "Heart Disease"

Heart disease refers to the many conditions that can affect the heart, and it can lead to heart attacks, heart failure, a stroke, and more. You can lower your risk by maintaining a healthy lifestyle. The American Heart Association recommends steps like these.
This week, I will:  (choose one)

"Cancer" Selected

Cancer can be influenced by genetics, lifestyle choices, and environmental factors. But there are steps you can take to reduce your risk and potentially catch an occurrence early. The American Cancer Society recommends steps like these.
This week, I will: (choose one)

"Diabetes" Selected

Diabetes is a chronic condition that affects how your body regulates blood sugar. You can reduce your risk by maintaining a healthy diet, managing your weight, and staying physically active. The American Diabetes Association recommends steps like these.
This week, I will: (choose one)

"None of the above" Selected

Don’t let your guard down. There are healthy steps everyone can take to reduce their risk of illnesses. The CDC recommends steps like these.
This week, I will:  (choose one)

"Heart Disease & Cancer" Selected

Heart disease refers to the many conditions that can affect the heart, and it can lead to heart attacks, heart failure, a stroke, and more. Cancer can be influenced by genetics, lifestyle choices, and environmental factors. There are steps you can take to reduce your risks.
This week, I will:  (choose one)

"Heart Disease & Diabetes" Selected

Heart disease refers to the many conditions that can affect the heart. Diabetes is a chronic condition that affects how your body regulates blood sugar. There are steps you can take to reduce your risks.
This week, I will:  (choose one)

"Cancer & Diabetes" Selected

Cancer can be influenced by genetics, lifestyle choices, and environmental factors. Diabetes is a chronic condition that affects how your body regulates blood sugar. There are steps you can take to reduce your risks.
This week, I will:  (choose one)

"Heart, Cancer & Diabetes" Selected

Cancer can be influenced by genetics, lifestyle choices, and environmental factors. Diabetes is a chronic condition that affects how your body regulates blood sugar. And heart disease refers to the many conditions that can affect the heart. There are steps you can take to reduce your risks.
This week, I will:  (choose one)
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Screen your Opponent

When it comes to cancer, regular screenings and early detection have saved millions of lives. So, let’s take a moment to make sure you’re up to date.

Pro Tip

If you have an increased risk for a certain type of cancer, such as a family history of that cancer, it could change when and how often you schedule screenings. Have questions? Check with your clinician to make a plan.

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Would you prefer to see health screening options for:
*Some health screenings are based on anatomy. This question is optional and helps ensure relevant health information is shared accurately.
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Next question: How old are you?
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"Male, 18-39" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 18-39, let’s make a plan to keep you current.
This week, I will:  (choose one)

"Male, 40-49" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 40-49, let’s make a plan to keep you current.
This week, I will:  (choose one)

"Male, 50-64" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 50-64, let’s make a plan to keep you current.
This week, I will:  (choose one)

"Male, 65+" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 65 or older, let’s make a plan to keep you current.
This week, I will:  (choose one)

"Female, 18-39" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 18-39, let’s make a plan to keep you current.
This week, I will:  (choose one)

"Female, 40-49" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 40-49, let’s make a plan to keep you current.
This week, I will:  (choose one)

"Female, 50-64" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 50-64, let’s make a plan to keep you current.
This week, I will:  (choose one)

"Female, 65+" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 65 or older, let’s make a plan to keep you current.
This week, I will:  (choose one)

"None, 18-39" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 18-39, let’s make a plan to keep you current.
This week, I will:  (choose one)

"None, 40-49" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 40-49, let’s make a plan to keep you current.
This week, I will:  (choose one)

"None, 50-64" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 50-64, let’s make a plan to keep you current.
This week, I will:  (choose one)

"none, 65+" Selected

The American Cancer Society offers helpful screening guidelines by age. If you’re 65 or older, let’s make a plan to keep you current.
This week, I will:  (choose one)
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Make a Connection

Your relationships help form the foundation of your mental and physical health.

Pro Tip

Did you know? The World Health Organization reports that social connection can protect your health across your lifetime. Start by being curious: about the people in your life or a new interest to explore with others.

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Make a plan to build a new relationship or enhance an existing one.
This week, I will:  (choose one)
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Power Up

Think about your body like a car. You wouldn’t put just anything in the gas tank, so be just as picky with how you fuel your body. The benefits of healthy eating are countless.

Pro Tip

When it comes to your nutrition and diet, don’t discount the power of sleep and stress. Too little sleep and too much stress can both trigger hormones that affect hunger and eating patterns.

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Stay Centered

When it comes to feeling your best, your mental health is just as important as your physical health. There are small steps you can take, every day, to prioritize your mental wellness.

Pro Tip

You don’t have to do this alone. Your connections with others can have powerful benefits for your mental wellness and your overall vitality. And if you need to talk with someone, consider reaching out to a mental health professional.

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Your Starting Five

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Your starting Five

Meet Your Lineup

Card Title

Your Starter

Prioritize your sleep.
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Card Title

Your Playbook

Starting point:

Try to go to sleep and get up at the same time each day this week.

Pro Tip:

Avoid electronics for at least 30 minutes before going to sleep.
Brought to you by:

Looking for more?

The CDC offers more insights about sleep.

Card Title

Your Starter

Discuss prostate cancer testing with your provider.
-- Click to Flip --
Card Title

Your Playbook

Starting point:

Jot down questions before you go — about logistics, insurance, or anything else.

Pro Tip:

Don’t be shy about sharing any symptoms you might be experiencing. They can be helpful clues for your doctor.
Brought to you by:

Looking for more?

Movember offers more tips for starting the conversation.

Card Title

Your Starter

Volunteer in your neighborhood.
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Card Title

Your Playbook

Starting point:

What are you passionate about? Helping kids, or maybe animals? Choose an issue that’s important to you.

Pro Tip:

Volunteering can boost happiness, cut stress, and grow your confidence, reports the National Alliance on Mental Illness.
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Looking for more?

Points of Light helps you search for opportunities in your area.

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Your Starter

Begin every day with a glass of water.
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Card Title

Your Playbook

Starting point:

Want a little more flavor? Try adding a slice of lemon or lime to your water.

Pro Tip:

Keep it going! Make a plan to bring a reusable water bottle with you to work or school.
Brought to you by:

Looking for more?

The CDC offers a few more pointers for drinking more water.

Card Title

Your Starter

Journal for 15 minutes daily.
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Card Title

Your Playbook

Starting point:

Not sure what to write? Use a prompt like, “What’s something you’re looking forward to?” or “What are five things you’re grateful for?”

Pro Tip:

Research has shown that journaling for 15-20 minutes daily can reduce anxiety and improve your mood.
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Looking for more?

The Jed Foundation offers 5 tips for starting a journal.

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