“The mood benefits are addictive. That’s what hooks a lot of people,” said Michael Kagen, MD, of ThedaCare Physicians-Internal Medicine in Appleton. He’s referring to a person’s plan to be more active, which very quickly results in an improved mood and an overall energy boost.
Dr. Kagen tells his patients, “Change your routine, and then wait to get hooked. The long-term goals of weight loss or running a 5K will come in time. Your first job is to begin to think of yourself as a person who exercises.”
He encourages his patients to start by simply increasing their mobility throughout the day. Take the stairs, not the elevator. Set an alarm to remind you to get up and walk around after extended periods of sitting. Walk outside with your dog and do some stretches afterwards. “Try for 30 minutes a day, but primarily focus on changing your mindset and doing something you enjoy. Make moving your body something that you think about and prioritize.”
Because achieving a new level of health can be both a mental and physical challenge, be thoughtful about your longer-term physical fitness goals. Celebrate mini milestones along the way to your ultimate goal. (And who doesn’t want more victory parties, right?)
- You may aspire to participate on your company’s 5K team, or to swim 10 laps of the pool by a certain date. Then strive to achieve a certain time in your next race, or increase the number of laps. Each milestone is a mental victory, not to mention a physical one.
- Don’t be afraid to adjust your mini goals, either. Goals are meant to be motivators. If they start to feel like a burden, change them so you feel optimistic, not overwhelmed.
- Some people respond to more subjective cues, and Dr. Kagen believes they can be just as powerful. “Note the way you feel. Do your clothes fit better? Are you more energetic? Have you noticed that you crave healthier foods? These are all marks of success,” he said.
Whether you wish to feel more optimistic, lose weight, or build endurance, the common denominator is to develop healthy habits. Choose an activity you enjoy and weave it into your week. Before you know it, you will see a new person in the mirror—a happier person who has turned into a healthier one, too.
Are you looking for a doctor who can help you kick off your fitness program? Dr. Kagen is accepting new patients at ThedaCare Physicians Internal Medicine-Appleton inside Encircle Health. Call his office directly at (920) 731-5811 to schedule an appointment or call ThedaCare On Call at (920) 830-6877 or go to www.thedacare.org and click on “Find a Doctor.”
