When I was younger, I never had an interest in exercise. In high school, I was always the last to finish when running laps. I tried out for the swim and tennis teams with no success. Finally, I attempted badminton, which I enjoyed but was by no means skilled at!
Fast forward to now—exercise is an integral part of my life. I began exercising in medical school and have maintained a consistent routine ever since. Although I may still be the last to finish when running laps, I love to run. I find it therapeutic—listening to music, feeling the strength of my body, pushing myself, and letting go while running. Just recently, I ran in full-fledged rain. I changed my jacket three times (using my husband's and kids’), had soggy socks, shoes, and clothes, and could barely see through my wet glasses—but I came back feeling refreshed, accomplished, strong, and energized! It was an amazing way to start the day!
I was lucky to grow up in an inspirational, active household. Just recently, my father completed 84 Surya Namaskars (Sun Salutations) to celebrate his 84th birthday! This is no easy feat and requires so much endurance, stamina, strength, and cardiovascular health. The reason he could do this at 84 is that he started exercising consistently in his younger years. At 82, my mom does yoga daily and performs poses that I cannot get my body to do! I am fortunate to have learned the benefits of exercise and activity from such inspiring role models. When I look at my parents, the benefits of exercise speak for themselves.
One piece of advice my patients will hear over and over from me is to exercise! Exercise improves physical health, boosts mental well-being, enhances energy levels, strengthens the immune system, reduces the risk of chronic diseases, supports disease prevention, and promotes overall longevity and quality of life. AND it is free!
Many people lead very sedentary lives, which increases the risk of chronic diseases, weight gain, and low energy levels, while negatively impacting both physical and mental health. People make time to see a doctor when they're sick, undergo surgery when needed, rest when they feel unwell, take medications, and get blood work to manage chronic conditions. In essence, people make time for disease. I truly wish people would prioritize their health with the same commitment they give to taking care of themselves when they’re unwell. By doing so, we could prevent many diseases, reduce the need for medications, and live longer lives. While some conditions are inherited and beyond our control, many can be influenced by lifestyle choices.
For me, finding time means waking up 30 minutes earlier than usual. Exercising in the morning offers numerous benefits, one of the most significant being the elimination of excuses. Once the day begins and responsibilities accumulate, it becomes easy to find excuses for reasons to skip exercise for the day. When you exercise in the morning, you eliminate the excuses that can accumulate throughout the day, and start the day feeling strong, refreshed and accomplished.
Starting an exercise routine can feel overwhelming, and that’s okay—just begin. Whether it’s replacing a few minutes of phone scrolling with a 5-minute walk or doing jumping jacks for a few minutes a day, the key is to start. With consistency, you'll find yourself being able to do more. You'll feel stronger, healthier, and happier. Exercise does not have to mean going to the gym. It can be doing a YouTube workout while your baby naps or your toddler plays. It can be dancing, playing a sport with friends, swimming, or hiking. If you enjoy it, it will be more sustainable. Find your passion by trying different activities and just start moving. You might be surprised by your own strength and what you end up enjoying.
There are countless trendy supplements and fad diets, but the simplest and one of the most effective solutions for good health is free: just move and keep moving.
Now, close your laptop, look up, and start moving. Your mind and body will thank you!
Sincerely,
Dr. Sapna Rajput, D.O.
Primary Care Physician
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