Alan Barrett, PA-C, DPAS, DFAAPA

While many people seek a jump-start to healthier living after the holidays, incorporating more physical activity is a powerful goal year-round, offering numerous benefits for people of all ages and ability levels.

Regular physical activity keeps your brain, bones, heart, blood vessels, and immune system in better working condition, while lowering inflammation. Moving more decreases your risk of developing chronic diseases and helps improve the management of many existing medical conditions. Beyond the physical benefits, combining activity with strength training enhances your mood, energy levels, balance, endurance, and stress management.

Overcoming Barriers

There can be many barriers to becoming more active, including time, cost, or fear of injury or embarrassment. You can work through these by framing movement differently: examine your “why,” explore what you might enjoy, and make a concrete plan.

In 2024, almost 50 percent of Americans met the guidelines for cardiovascular movement, but less than one-third met the guidelines for both cardiovascular activity and strength training. A balanced approach includes:

1. Cardio (150 minutes/week) – Cardio activities increase heart rate and blood flow. This includes structured exercises, like walking, running, dancing, and swimming, but it also includes active chores.

• The Power of NEAT: You don’t always need a gym. In medicine, we value NEAT (Non-Exercise Activity Thermogenesis). This is the energy you burn during daily life – vacuuming, washing the car, raking leaves, or taking the stairs. It all counts toward your daily movement.
• The Talk Test: How do you know if you are working hard enough? Use the “talk test.” If you can talk while moving but not sing, you are in the target zone for moderate intensity.

2. Strength Training (2-3 sessions/week) – Strength training builds muscle and bone density, which is vital for longevity. You can lift weights, use resistance bands, or use your own body weight (squats, lunges, pushups). Even activities like heavy gardening or yoga can be considered resistance training.

Strategies for Success

No matter your current fitness level, here are strategies to help you become more active:

Identify Your “Why” – Motivation is tied to what is important to you. Do you want to keep up with grandkids? Travel more comfortably? Sleep better? Link your movement to a tangible benefit. Knowing your “why” is an effective motivator for the long run.

Find the Fun (and Keep it Local) – Exercise doesn’t have to be a chore. If you find pleasure in an activity, you are more likely to stick with it.

• Explore local options: Here in Florence, we have excellent resources, like the Rail Trail for walking/running, local pickleball courts for social play, or simply walking laps at the mall when the weather doesn’t cooperate.
• Add enjoyment: Listen to music or podcasts while you move.
• Change your mindset: View movement as play, a chance to socialize, or a form of stress relief.

Ditch the “All-or-Nothing” Mindset – Reject the idea that a workout only counts if it’s an hour long. If you are busy, try “exercise snacking,” or breaking your activity down into 10-minute bursts throughout the day. Three 10-minute walks are just as beneficial for your heart as one 30-minute walk.

Make a Plan (And Keep it SMART) – If you are over 40 or have chronic medical issues, talk to your health care provider before beginning a new regimen to ensure safety. Once you are ready, set SMART goals: Specific, Measurable, Achievable, Relevant, and Time-specific.

Instead of a vague goal like “walk more,” set a SMART goal: “I will walk the Rail Trail for 20 minutes on Monday, Wednesday, and Friday mornings.”

Start Slow and Recover – Incorporating more movement into your lifestyle should be slow and sustainable. Doing too much too fast increases the risk of injury and burnout. Start with what you can do, even if it’s just getting up and down from a chair, and build slowly. Crucially, don’t underestimate rest. Aim for one to two rest days a week to allow your muscles to repair and build strength.

Define Success Beyond the Scale – While many use weight as a primary measure, “non-scale victories” are vital for motivation. Notice the other benefits: having more energy, feeling less winded, improved mood, better sleep, or clothes fitting more comfortably.

Fuel Your Body – Treat your body like an engine. Eat regular meals with whole foods and fewer processed options to provide your body with high-quality fuel. Hydrate properly throughout the day, increasing fluid intake on days you are more active.

Handle Setbacks with Grace – Getting off track is normal, often due to life events, illness, or busy schedules. If you miss a few sessions, analyze what happened with honest objectivity and start again. Adopt the mindset that there is no such thing as failure – only feedback.

The human body is designed to move. By setting goals you enjoy, checking in regularly, and celebrating every win, you can enhance your health and discover joy in the process.

Alan Barrett has a Doctorate of Physician Assistant Studies and specializes in Family Medicine at the HopeHealth Medical Plaza in Florence. For more information, visit hope-health.org or call (843) 667-9414.