RAK ON: How Movement Became a Gift in My Life

Dr. Rak here.

This week, I’m reflecting on the transformative power of movement and how it went from being a dreaded chore to a cherished gift in my life. I was inspired by Michelle Segar, PhD, our most recent guest on The Health Feast podcast. Dr. Segar’s research focuses on changing how we frame healthy behaviors and can build lasting motivation.

For a deeper dive into Dr. Michelle Segar's enlightening perspectives on motivation and sustainable behavior change, check out the conversation on the most recent episode of The Health Feast podcast. Links down below!

For a long time, exercise did feel like a chore— something I had to try and check off my to-do list. This view might sound familiar, as I’ve learned from Dr. Segar’s work that most people who don’t exercise consistently tend to frame movement this way. I seldom exercised, and when I did, it was because I thought I should do, especially around New Year’s or my birthday. I’d go to the gym out of a sense of obligation, doing exercises that didn't bring me joy and that I believed were necessary for health and weight loss (I’m looking at you, treadmill).

This pattern continued well into my mid-30s. But about a year after I adopted a mostly plant-based diet, I felt so good, and I started thinking about how I might successfully incorporate movement into my life. I had changed my diet by focusing on enjoying healthy food and the positive energy it brought into my life. This led to consistency, which led to many health benefits, like weight loss and reversal of chronic diseases, that seemingly came along for the ride. This prompted me to ask: could I find a way to enjoy physical activity, too?

I found the answer in a small gym near my home, a refreshing change from the impersonal atmosphere of the big chain gym I was accustomed to. The training was great, and what truly set it apart was the genuinely warm atmosphere. It was like a community where catching up with friends was just as important as the workout. This sense of belonging was crucial to maintaining my consistency, unlocking a host of benefits in the process.

Consistent exercise led to improvements I didn't fully expect. My energy soared, and there was a noticeable uplift in my mood, which, in turn, positively impacted how I interacted with family, friends, and colleagues. Regular movement set off a ripple effect, enhancing every aspect of my life.

One personal transformation in my approach has been regularly incorporating outdoor hikes into my routine. This not only provides me with physical activity but also offers the tranquility of nature, the thrill of exploration, and quality time with family and friends. Each hike is an adventure, and the anticipation of discovering new trails or revisiting favorite ones fills me with joy. It's a reminder that movement not only keeps us fit but also enriches our lives with experiences that bring us happiness.

I’ve also seen the remarkable ways movement can impact the lives of my patients regardless of their age. One woman, who started strength training in her 60s, found that after a few months, she could independently carry her farm box up her home's steps, symbolizing her reclaimed independence. Similarly, a man in his 70s experienced a renewal in his ability to actively engage in family outings and events, rediscovering a joy in life that had seemed to fade away. These experiences underscore how regular movement is empowering and can lead to a more fulfilling life.

Today, movement is indeed a gift in my life— a means of building functional strength, connecting with others, and a pathway to a more joyful life. This is why I consciously make time for movement in my daily routine. I remind myself that movement is not just another task but an essential element of my happiness.

So, let’s RAK Our Week by viewing movement through a lens of joy and enjoyment instead of a chore. Let's make movement one of the best parts of our day, every day.

Roots Reflection 🌳:

• Reflect on your earliest memories of enjoying movement—whether running outside as a child, dancing freely to your favorite songs, or playing a sport. How did these moments make you feel, and how can you recapture that sense of joy and freedom in your current fitness routine?

Awareness Action 🧘🏾:

• This week, try one new form of movement you've been curious about but haven't tried yet. It could be a dance class, yoga, hiking in nature, or even a gentle stretching routine at home. Pay attention to how this new activity makes you feel both during and afterward. Notice any changes in your mood, energy levels, and how you engage with those around you. Consider writing down your feelings or sharing them to deepen your awareness of this experience.

Kindness Opportunity 💖:

• Movement can be a powerful tool for connecting with others. This week, invite a friend, family member, or colleague to join you in a physical activity. It could be a walk during lunch, a weekend hike, or a virtual workout session. Share the gift of movement and witness how it can strengthen your bond, uplift, and spread joy.

RAK ON Live! Dr. Rak’s Weekly Wellness Livestream Every Wednesday at 11 AM PST / 2 PM EST! Make sure to SUBSCRIBE so you never miss an episode. Dive into the world of Lifestyle Medicine with Dr. Rak’s weekly livestream, which focuses on Lifestyle Medicine, behavior change, and mindfulness. Whether you're a seasoned wellness enthusiast or just beginning your journey, these sessions offer valuable insights to enhance your well-being.

Can't join live? Catch up anytime with our post-stream recordings. Watch Live or Recorded on YouTube Last week, Dr. Rak discussed How to Eat Healthy When You Don't Want to Cook.

The Health Feast Corner 🎧

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NEW EPISODE! Episode 26: Embracing Joy in Our Health Journeys with Dr. Michelle Segar, PhD, MPH. In this episode of The Health Feast, Dr. Rak and Po engage in a compelling conversation with Dr. Michelle Segar, a renowned expert in health motivation and sustainable behavior change from the University of Michigan. Dr. Segar shares groundbreaking insights from her research and her books "No Sweat" and "The Joy Choice," highlighting innovative strategies for redefining exercise as a source of joy and navigating the challenges of maintaining healthy behaviors amidst life's unpredictability. This discussion offers a deep dive into the psychological underpinnings of motivation, the transformative concept of the "Joy Choice," and practical advice for integrating lasting health practices into daily life. Tune in to gain valuable perspectives on turning exercise and self-care from chores into cherished parts of your routine, ensuring a journey towards health that is not just sustainable but also enjoyable. Listen On Apple Podcasts | Spotify | Substack | YouTube

Episode 25: Changing the Game of Health & Performance with David Goldman, MS, RD, CSSD, CSCS. In this episode of The Health Feast podcast, Dr. Rak and Po are joined by David Goldman, MS, RD, CSSD, CSCS, an acclaimed sports nutritionist and exercise physiologist known for his role as Chief Science Advisor for The Game Changers documentary. Their conversation dives into managing anxiety and sensory overload, the benefits of plant-based nutrition, and the concept of a 'minimum effective dose' for exercise. David shares personal stories and insights on achieving balance, the value of genuine connections over social media, and the importance of a mindful, holistic approach to health and well-being. Discover how embracing simplicity and mindfulness can enhance your life's journey. Listen on Apple Podcasts | Spotify | Substack | YouTube

Thanks for walking this path with me. I always look forward to hearing your stories and insights, so feel free to hit reply or join the RAK ON chat and share a bit of your world. Or pass this message along to someone who could use a boost of Reflection, Awareness, and Kindness in their life.

Live Well and RAK ON,

Dr. Rak 👊🏽

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