I would not be described as athletic.  I was blessed with the genes of a string bean and therefore I can get through my career as a family physician without looking like the out of shape hypocrite that I am.  However, even I have my proud moments where I rise to the occasion of practicing what I preach.

I was raised as a nerd and couch potato.  It was not until college that I started to move my body in an appreciably exertional way.  One pivot point in my mentality was when I splurged during my sophomore year on a Cannondale mountain bike.  It was a slick obsidian technological beauty.

No longer was the wide expanse of my Big Ten university campus a daunting frontier, but rather every far corner was now easily accessible within minutes.  That purchase of a mountain bike began what Charles Duhigg would call a “keystone” habit in his bestselling book, “The Power of Habit”.

Riding the bike around campus was a habit that led to a healthier, more active lifestyle for me.  With more activity, I became more fit.  My immune system was revved up on a regular basis when my heart would pump harder.  I became ill less frequently and was able to actually show up to classes and study more effectively.

A second important pivot point in my mentality was while I was living in New York City and cheered my childhood friend on as he ran the New York City Marathon.  This guy grew up in the same environment as me…skinny chinese kid with nerdy tendencies.  Yet now he was running marathons and training for triathlons! I rushed from Brooklyn to Manhattan by subway to be able to cheer him on during various stages of the race; when he was pumped up at the beginning and when he was hitting the 17 mile wall.  As I observed the interaction  between runners and the cheering spectators, I got caught up in the positive vibe of the event with everyone wishing the best for the other, encouraging one another.

On that day, was planted a seed in my heart to run a marathon as well.  Previously, this would have been a ridiculous thought to me, but my friend’s example removed self-imposed barriers away.  (This reminds me of another important lesson: We tend to resemble our 3-5 best friends, so choose your friends wisely.) So in 2002, after finding a faithful running training partner, I ran the Marine Corps Marathon in Washington, D.C.

One day I would like to run another marathon so that I can say “I run marathons”, but even so, that one marathon put a stamp on my life.  From that experience, I have gained an optimism of what I am capable of.  When I see a road sign that reads 26 miles until some city or exit ramp, I view that mileage as a distance that could be covered on foot if need be.

I am very much out of shape compared to 2002, but I still carry that “can do”  mindset. I think it is important to set small goals, leading up to the larger goals.  Allow yourself to have small wins.  One small win I set up for myself and recommend to my patients is the “7 Minute Workout”.  You can easily find print out of the 12-13 exercises, each to be done for 30 seconds with a 10 second rest between each.

All you need is a floor, a wall, and a chair.  There are no excuses for not doing this workout apart from injury.  I like to use one of the dozens of versions of  “7 Minute Workout” apps that are available for smartphones.  These 7 minutes in the morning can also act as an easy “keystone habit” to begin your day right and lead to many other great habits.