Page 39 - BusinessWest January 9, 2023

That’s where having a coach can make a difference, he added. “We talk about smart goals all the time, having man- ageable, attainable, realistic goals. Having a very specific, small goal each day instead of focusing on the large goal — say, losing weight — will make it much more attainable.”
Dr. Kathy Mueller, who practices integrative medicine with Trinity Health of New England Medical Group, went even further, explaining a philosophy she shares with patients called ‘tiny habits,’ popularized by behavior expert and author BJ Fogg.
To start the journey toward changing a habit, she explained, “pick something that takes fewer than 30 seconds that builds toward the ultimate goal. Want to exercise in
the new year? Instead of saying, ‘I’m going to the gym three times a week,’ try a tiny habit: ‘I’m going to put on my walk- ing shoes,’ or ‘I’m going to put my gym bag in the front of the car.’”
The idea is that, by wearing walking shoes, someone is more likely to go for a walk, and by loading the gym bag in the car, they’re more likely to stop at the gym when out and about. And when they achieve those steps, they can add larger goals, always building on small victories, not frustrat- ing failures, Mueller said. “Practicing tiny habits is clever because it’s built on success.”
In fitness goals, the goal is to move more, she said, so people should just start there. If they want to incorporate pushups, start with two — which often becomes five, then 10, and eventually maybe 50. Setting out a lunchbox by the coffee maker each morning might not lead to bringing a healthy lunch to work every day, but it might have that effect some days, meaning fewer fast-food runs each week.
“With nutrition, have one fruit or vegetable every time you eat. Want a bagel for breakfast? Great, but have fruit with it,” Mueller explained. “The idea is to anchor your tiny habits to something you’re going to do anyway.”
And for those who want to cut down their alcohol intake — which has risen, on average, for Americans during the
COVID-19 pandemic — they don’t have to quit all at once, she added. “Have a glass of water with each beer. You’re still drinking and being social, but you’re cutting your alcohol intake in half.”
The How and the Why
It’s a common refrain among health practitioners: you don’t have to do everything; just do something. Even a 10-minute walk twice a day or one 20-minute walk per day can help someone reach a goal of 150 minutes of physical activity per week, said Patrick Schilling, manager of Cardio- vascular Rehabilitation and Wellness at Baystate Health.
“We know physical activity feels good, improves sleep, and lowers stress, and taking care of your body may help you feel rejuvenated and will give you the extra energy you need,” he noted. “Don’t forget that children should also be reminded to stay active for at least an hour per day for opti- mal health. If you just can’t make it to the gym as regularly as you have in the past, you can try to keep moving in other ways. Don’t try to find that parking spot close to the mall entrance; instead, opt for one far away so that you will have to walk more. And take the stairs instead of the elevator or escalator.”
As an integrative medicine specialist, much of Mueller’s work is helping patients change habits and achieve lifestyle changes through complementary therapies. Some are deal- ing with chronic pain or other ailments, but most are trying to reach certain goals.
“Sometimes, people off more than they can chew. They decide to go to the gym for an hour three days a week, then life gets in the way, then it’s twice a week, then once, then the habit’s done,” she said, adding that it’s better to focus on little steps that then become bigger ones.
“There’s this
idea that one day you’re a smoker, and the next day you quit. But if you quit over four months, you still quit. Incremental steps work for a lot of people.”
DR. KATHY MUELLER
Take the notion that exer- cise isn’t impact-
Resolutions
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