Preventative health has always been one of my passions, for both men and women. At our practice, we do our best to practice what we preach, which means integrating healthy habits into our lives, not just recommending them to patients. While discussing nutrition and healthy eating, I always emphasize that eating well is only part of the equation. Intentional, consistent movement is the piece that people often overlook or push aside. But it’s vital, not only for our physical health but also for our mental and emotional well-being.
Why movement matters
Being active isn’t about running marathons or spending hours at the gym. It’s about daily, sustainable choices that preserve our quality of life. Whether you're preparing for surgery, recovering from one or simply trying to feel your best, movement can dramatically improve outcomes.
Staying active helps to:
- Be healthier for any surgery you might need
- Improve outcomes for chronic conditions
- Boost mood and energy
- Enhance mental clarity and sleep quality
- Support long-term weight management
On the other hand, sedentary habits increase surgical risks, worsen chronic conditions and affect our mental state. We’ve all had those days when we haven’t moved enough, and we feel sluggish and low-energy as a result. That’s no coincidence.
Start small and keep it simple
The good news? Small, manageable steps really do matter. I tell my patients — and my own kids — that it has to be simple and doable. You don’t need to commit to a huge change overnight.
- Take one more step today than you did yesterday
- Walk after dinner
- Do light stretching or chair exercises while watching TV
- Use a standing desk, exercise ball or under-desk bike at work
And remember: what you did yesterday doesn’t count for today. Movement, like hydration, needs to be consistent — every day.
The wins that don’t show on the scale
Weight isn’t always the best measure of progress. Many benefits of movement are “non-scale victories,” such as:
- Improved bone and joint health
- Lower blood pressure
- Better gut function and digestion
- Increased energy and strength
- Enhanced self-esteem and mental well-being
- Stronger response to medications
- Lower risk of surgical complications
Post-op, one of the first things we recommend at our practice — no matter the procedure, as some procedures may have activity restrictions — is to get up and walk. It prevents complications like blood clots and constipation and gets your body functioning more smoothly. Even a short walk after dinner can boost energy, aid digestion and help you sleep better.
Breaking through plateaus
If you’ve hit a plateau or feel stuck, try changing things up.
- Add light resistance or strength training
- Stretch more or try low-impact exercises
- Change your activity (e.g., alternate walking with biking or using an elliptical)
- Increase your workout time gradually
- Focus on building muscle to boost metabolism
Movement doesn’t have to be complicated. It just has to be consistent.
Real barriers, real solutions
Of course, real barriers do exist — pain, limited mobility, recent surgeries or chronic conditions. But there are solutions. They might include:
- Aqua therapy or pool-based rehab
- Physical therapy or vestibular therapy
- Using support wear or working with pain management specialists
- Consulting with a dietitian to reduce inflammation or aid weight loss
- Orthopedic support for joint health
Our team works closely with dietitians, orthopedists and weight-loss specialists to support patients in creating sustainable changes. And remember, you don’t need fancy equipment or expensive memberships. Here are some low- or no-cost options:
- Local parks and community centers
- Free workout videos on YouTube
- Chair or bodyweight exercises at home
- Indoor walking at malls or big-box stores
- Using canned food or resistance bands for light strength training
Build a routine that works for you
Ultimately, it’s about building a routine that fits into your life. Start small. Start today. And don’t forget: you’re not in this alone. There are resources, people and support systems ready to help you move toward a healthier, more active version of yourself — one simple step at a time.
Find more weight loss tips from the Northside Hospital Surgery & Weight Management Program.
