Starting a journey toward better health can be daunting, yet experts emphasize that small, consistent changes can lead to significant improvements. With wellness advice more prevalent than ever, understanding how to begin and maintain this journey is crucial.
Define Your Wellness Goals
According to Dr. Kristina Schuldt, a family medicine physician and wellness director for approximately 14,000 employees at the Mayo Clinic Health System, wellness encompasses various aspects, including physical fitness, mental health, financial well-being, and spiritual fulfillment. She encourages individuals to clearly define their personal wellness goals.
Instead of attempting to overhaul every aspect of health at once, Dr. Schuldt suggests starting with manageable steps. For instance, increasing water intake can begin with a large bottle marked to show daily consumption. If smoking cessation is the goal, she advises reducing the number of cigarettes gradually until individuals feel comfortable making further cuts. Likewise, for those looking to increase physical activity, she recommends starting with short walks and gradually extending the distance.
In the kitchen, exploring healthy foods is also essential. Individuals should not force themselves to eat items they dislike; instead, they can experiment to find what works for them, whether it’s pumpkin or flaxseed. “Go with what we call the low-hanging fruit at first,” Dr. Schuldt states, emphasizing the importance of simple, initial actions.
Build a Support System
Support plays a vital role in maintaining motivation. Jenny Watson, a 36-year-old mother and hairstylist from suburban Dallas, found herself at a turning point in January 2023 when she weighed 420 pounds. “I was at a point where I was like, I can’t do this anymore. I’m tired. My body hurts. I had hit rock bottom,” she recalls. Watson had previously tried various fitness programs but struggled to find one that resonated with her.
Since then, she has adopted a more active lifestyle, incorporating weightlifting and whole foods while eliminating processed options from her diet. A significant factor in her success has been the support of her husband, who has made lifestyle changes alongside her. Together, they shifted their routines, such as going to bed earlier, which has positively impacted their overall well-being.
Focus on Consistency, Not Trends
Fitness expert Andrea Leigh Rogers, known for her work with celebrities like Gisele Bündchen and Nicole Scherzinger, emphasizes the need for consistent habits over the latest wellness trends. She warns against falling into the trap of comparison, where individuals may feel discouraged by others’ achievements. “You don’t need to pay for expensive classes to achieve your goals,” she says.
Rogers encourages a practical approach to wellness, advocating for short, effective routines that fit into daily life. She promotes the acronym FEEL—fast, enjoyable, effective, and sustainable—as a guideline for creating a wellness plan. A simple morning routine could include mindful breathing, stretching, and a brief workout. “We all have 10 minutes,” Rogers notes, highlighting that even small segments of time can lead to meaningful changes.
Recognize When a Reboot is Necessary
Health transformations often require critical shifts. James Keppel from Fort Collins, Colorado, faced life-threatening health issues due to cirrhosis in 2019. After completing a rehabilitation program to address his alcohol use, he began focusing on overall health. However, personal challenges, including a divorce and the loss of a family member, led to setbacks that left him feeling overwhelmed.
To regain control, Keppel relocated to Pennsylvania to stay with his sister and her family for nearly a year. This change allowed him to step back from the fast pace of his previous life and focus on rebuilding his health through a supportive environment.
Embarking on a health journey does not require perfection but rather a commitment to gradual, sustainable changes. By defining personal wellness goals, building a support system, and maintaining consistency, individuals can effectively navigate their paths to improved health.
