HEALTH SENSE: Heidi Hedberg on taking small steps for big changes

Small steps, big changes

By Heidi Hedberg I t’s not easy for many of us to find motivation in the dead of winter when it’s cold and dark outside. We know it’s healthy for us to go to the gym or even better to get outside for a walk or a ski, but then hibernation mode takes over. It can be really hard to put physical activity goals into practice and stick with them. One thing that can help is to start with your end goal in mind and then take small steps toward the goal.

I remember when I found out I was pregnant with my first child. I asked my friends with infants and children for all sorts of advice. From breastfeeding and sleep schedules to child care and nutrition, there was so much to consider and so many areas of parenting where I might succeed or fall short of my goals. However, one piece of advice stuck out and has stayed with me. A friend told me to start with the end goal in mind. How did I want to raise my child and what kind of family environment did I want to create?

In other words, what was the big picture, or my end goal? That same friend also reassured me that if I made a mistake or stepped off my path, it would be OK; I could always step back on. This advice has stuck with me. I now apply it to almost everything I do, from parenting to eating a healthy diet, exercising and leading a balanced work and personal life. Small steps can lead to big changes.

As I reflect on motivation (or lack of it) in the dead of winter, I think about all the things I should be doing and what I really am doing. I still make poor choices from time to time, especially when life gets busy, but then I remember my goals and the small steps I can take to be healthy. I remind myself to take the stairs and not the elevator, to choose whole foods over processed foods, and to not overcommit to extra activities. I also remember the importance of slowing down and taking time to enjoy our kids, spouses and families. This may be one of the most important reminders of all for many of us, especially if you find yourself juggling multiple responsibilities.

These small steps have big impacts on our lives, our families and our communities.

Research shows that even small improvements to nutrition, physical activity and sleep can help reverse health challenges. Did you know, for example, that if you have prediabetes, losing 5% to 7% of your body weight if you’re overweight and getting regular physical activity can lower your chances for developing Type 2 diabetes? That means losing just 8 to 14 pounds for a 200-pound person. Regular physical activity, according to the Centers for Disease Control and Prevention webpage on diabetes, is defined as getting at least 150 minutes a week of brisk walking or a similar activity. That’s just 30 minutes a day, five days a week. You even get two guilt-free days off if at the end of a busy day your couch is calling your name and you forgo an evening walk. Taking small steps also works to help improve the health of those who have had adverse childhood experiences. These are traumatic events that occur in

I remind myself to take the stairs and not the elevator, to choose whole foods over processed foods, and to not overcommit to extra activities. I also remember the importance of slowing down and taking time to enjoy our kids, spouses and families.

childhood (birth to 17 years). Adverse childhood experiences are linked to poor physical and mental health outcomes. A child who experiences one or more adverse childhood experiences is more at risk of a chronic condition and anxiety disorder and has lower life potential. Small steps can change this path. When we take care of ourselves, we can better take care of someone else. When we are healthy, we can then make a positive impact on our families, neighborhoods and communities. Ultimately, healthier communities will lead to a healthier state.

Taking small steps will make a big difference when you have the end goal in mind. Will you join me as we do this together? What small steps can you take today that will lead to a healthier you, a healthier family and a healthier community?

Heidi Hedberg is director of the Division of Public Health in the Alaska Department of Health and Social Services.