Posted by By Nicole Dhanraj
As we are in April, a month dedicated to stress awareness, I reflect on a personal journey toward prioritizing self-care amid the relentless demands of daily life.
For years, I was chained to my desk, allowing my physical activity to dwindle, unaware of the toll it took on my well-being. It’s crucial to recognize the importance of our well-being and not wait for signs and symptoms to manifest before making positive changes. This month serves as a poignant reminder to open a dialogue about stress management, foster resilience, and prioritize self-care.
Consider My Journey: Striving for Progress, Not Perfection
It took me a while, but over the last 24 years in radiology, I’ve learned that prioritizing self-care takes intention and a commitment to follow through on applying specific strategies — not to mention a time commitment to yourself.
As I reflected on my own journey to self-care, the realization struck that neglecting physical activity had a direct impact on my stress levels and overall health. But lamenting that I was not as active as I wanted to be caused further stress. The angst was too much, but this led me to shift my frame of mind. I soon found that small, intentional changes to improving my activity made a significant difference. Self-care was no longer a luxury but a necessity for a fulfilling life, not to mention a long-lasting life
Health Is Your Wealth!
It can be overwhelming to find time to stay active, but this shouldn’t overwhelm us more. Start with five minutes and keep working to your goal. Any activity is better than no activity. Research has shown that individuals who sit for extended periods of time — think about the eight hours of meetings we often find ourselves in — face a 16% higher risk of dying of any cause and a staggering 34% increased risk of dying from cardiovascular disease (CVD) compared to more active peers.
Yikes! But don’t despair — the silver lining is that we don’t need to find 60-plus minutes in the day to go to the gym to experience an impact. In fact, you don’t even need the infamous 10,000 steps to make a difference.
Myth of the 10,000 Steps
I vividly remember the disappointment when my pedometer displayed a mere 1,000 steps, seemingly lightyears away from the 10,000-step goal. Little did I know that this golden target was more rooted in marketing than scientific evidence.
The origin of the 10,000-step goal was a marketing tactic to promote pedometers in Tokyo, dating back to 1965. As I dug deeper into this myth, I discovered that health benefits kick in long before reaching this arbitrary number. This revelation liberated me from the unrealistic pressure of achieving a specific step count and allowed me to focus on the true health benefits associated with varying step milestones.
Unlocking Health Benefits Step by Step
Studies suggest, there are a variety of benefits at different stages of your step count. Here’s what you can expect along the way:
- 2,500 Steps (Approximately a Mile): The journey to a healthier lifestyle begins with just 2,500 steps, or about a mile. This modest effort is enough to start reducing the risk of cardiovascular disease.
- Additional 500 Steps (One Lap Around a Standard Track): For every extra 500 steps, or one lap around a standard track, the risk of cardiovascular disease drops by an additional 7%.
- 4,000 Steps: Roughly 4,000 steps help reduce the risk of early death from any cause, emphasizing the overall positive impact of incorporating movement into daily routines.
- 6,000 Steps: At 6,000 steps, you may lower your risk for type 2 diabetes, especially if you are an older woman.
- 6,500 Steps: At 6,500 steps, you may lower your blood pressure, showcasing the multifaceted benefits of a walking routine.
- 8,000 Steps: Pass this mark to lower your risk for obesity, sleep apnea, and depression, contributing to both physical and mental well-being.
- 9,800 Steps: Here, you may reduce your risk of developing dementia by an impressive 50%, highlighting the cognitive benefits of regular physical activity.
- 10,000 Steps: While the iconic 10,000 steps mark is worth celebrating, the true health benefits are seen simply by beginning this active journey.
Your Desk Detox Action Plan
So what’s next? Here’s an easy-to-follow action plan to help you make strides in your own journey to self-care.
- Choose your focus: Pick one or two actionable steps to implement this week.
- Make it micro: Break up sitting with five minute movement breaks every 30 minutes. Walk, stretch, dance, (the chiropractor did recommend salsa at my desk to get my hips moving!), squat — anything to get your blood flowing! Break free of the desk chains, even if you’re at a standing desk!
- Find your fun: Turn activity into a joyride. Take walking meetings with colleagues, try chair yoga, or invest in a mini trampoline for under your desk. Just make sure you’re not on camera while doing this. 😊
- Track your progress: Use a pedometer app, fitness tracker, or even a simple tally chart to monitor your daily steps and celebrate your achievements.
Take the Step
It’s not about hitting a specific number, but taking that first step — literally and metaphorically. My journey started with just five minutes a day, gradually working my way up to more substantial goals. The key is to start small, be consistent, and celebrate every milestone. I invite you to embark on your journey. Remember, every step adds value to your well-being.
This is an opinion piece, reflecting the experience of the author. The views expressed here are not necessarily those of AHRA.
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