Walk with a Doc Newsletter
Good Morning Goal-Setter!
Where are my manners, I should’ve asked. Are you a goal-setter?
I love goals but I don’t like talking about myself, so let’s talk about Kristin.
She loves it when I talk about her in the newsletter.
When my wife prepares for a marathon, she sets many goals. These include everything from finishing the race to setting a personal record. But, stuff happens.
It may turn out that either you underestimated how hilly the course was (how in the world can Manhattan be ‘hilly’?), maybe it ended up super hot, or life just gets in the way of training.
For that reason, it’s important to set multiple goals.
As humans we are naturally mission driven and walking is no exception. Here are some common goals I love to see in my patients:
1) Trying. More than half the battle is lacing up your favorite shoes and taking the leap of faith. If you do this, walking/rolling even for 3 mins/day I will be terribly proud of you (email me to share). You did more than last week!
2) If you are not yet at 150 minutes/week, that’s absolutely fine. Most of us are not. Consider setting a goal of increasing by 10% each week. e.g. If you can do 100 minutes last week try for 110 minutes this week.
3) 150 minutes/walking per week. This is the ultimate – you get all the health benefits you can ask for at this level. I like judging by the week, because some days you may sleep through the alarm and maybe that night you have a salsa class. (
The dip, not the dance).
4) Pick an event. Choose an
annual fundraiser for a cause close to your heart. 5k, 10k or more – you can do it. Almost all of them have walking divisions. Trust me on this one. These serve as GREAT motivation even when they are months and months away. Pick a different location as well if you want. That’s what my wife does with marathons (maybe she’s looking for a weekend away from me)
5) Reward yourself. Make it obnoxiously in your favor if you want. You will find out soon enough that the walk/workout itself is a more than an ample prize. You’ll feel guilty buying a new shirt for doing something you love so much. Buy it anyway.
6) Promise yourself
avocado toast when you return from your 30 minute morning walk. Now do you see why I’m so happy all the time?
Bryan, can you turn the lights down for just a second? Thx.
Odds are that unless your name is Kristin, you and I haven’t spent a lot of time hanging out.
That said, your family and (most of) your friends think you’re incredible – they told me.
You make their life great and they don’t want you to die.
Walking is the best protection from dying, and oh btw, makes life fun.
You’re just trying to paint walking as a life or death situation…
Well, it is.
I promise. I see it everyday in the ICU.
Do you feel like you are in control of yourself enough to go for a 5-20 minute walk today?
Lord, I hope so because some of the responses I get back on Fridays are fantastic.
I want to keep reading those for a long time.
Do us a favor and save a life this week, ask someone to go for a walk.
Lights on, thanks. ds
