Week 4: Physical Activity — Finding What Works in Real Life
- Ashlyn Smith
- Mar 31
- 3 min read
By Ashlyn Smith, MMS, PA-C, DipACLM, BC-ADM, DFAAPA, LSC
ELM Endocrinology & Lifestyle Medicine
We’ve all heard it: “diet and exercise.” A simple phrase that’s often reduced to a checkbox.
But in real life? It’s rarely that simple.
What does physical activity actually look like when you’re balancing work, family, energy levels, and everything in between?
Here’s the truth: physical activity is one of the most powerful—and most underutilized—tools we have for improving health.
Physical Activity: The Overlooked Vital Sign
In lifestyle medicine, activity isn’t just a recommendation: it can be thought of as a vital sign, just like blood pressure or temperature.
Even more compelling?
Low fitness levels are one of the strongest predictors of preventable health risks.
That might sound intimidating—but here’s the encouraging part:
👉 You don’t need to be perfect to benefit
👉 You don’t need to hit a specific target to see results
👉 You just need to start where you are
How Much Activity Is “Enough”?
A helpful goal to work toward:
150 minutes per week of moderate activity
(where you can talk, but not sing)
+ strength training 2 days per week
But let’s be clear:
Any increase in activity is beneficial.
If you’re not at 150 minutes yet, you’re not behind, you’re building.
What This Looks Like in Real Life
Activity doesn’t have to mean a gym membership or a rigid routine. It can look like:
Walking around your home (yes—even laps in your kitchen count)
Dancing in your living room
Walking in a park
Swimming
Community center classes (often low-cost!)
Household chores or yard work
For me, it’s aerial and ballet.
And I’ll be honest—there are plenty of days I don’t feel like going.
As I’m writing this, I’m already thinking about my upcoming class and the reasons I could skip it. It would be easy. No one is forcing me to show up.
But I’ve learned something about myself: I need the accountability of a set class, an instructor expecting me, classmates who notice if I’m not there.
And once I go? I never regret it.
It’s not just about physical health: it’s about how I feel afterward, the sense of consistency, and the connection with the people in that space.
That piece matters more than we often give it credit for.
👉 Remember: social connection plays a powerful role in behavior change.
Strength, Flexibility & Balance Matter Too
Cardio often gets the spotlight, but a well-rounded routine includes more:
Strength (2 days/week)
Bodyweight exercises
Resistance bands
Light weights
Even household items (think canned goods or milk jugs)
Flexibility & Balance
Stretching
Yoga
Tai chi
These support:
Mobility
Stability
Injury prevention
Long-term independence
Start with Small, Realistic Steps
You don’t need a full overhaul. Just take one step forward.
Try one (or more) of these this week:
Notice your baseline (no judgment)
What are you already doing that gets you to “talk but not sing”?
Add 15 minutes
Build on what you’re already doing: that’s real progress
Take activity breaks throughout your day
Stand more
Gradually work toward standing ~2 hours per day if possible
Try something new
A new walking route, a class, or even laps at home
Make it social
Walk with a neighbor, bike with family, or have a kitchen dance party 💃
Add strength or balance
Even one day per week is a powerful start
Final Thought: It All Counts
You don’t need to compare yourself to anyone else.
You don’t need to be perfect.
You just need to begin.
Because every bit of activity counts, and it adds up in powerful ways over time.
📸 Bonus: Trying something new this week? Snap a photo. You never know who you might inspire.
🚶♀️ And keep an eye out for upcoming Walk With a Doc sessions from ELM: reach out if you’d like to join!
If you missed Week 1 (Introduction), Week 2 (Pillar 1: Sleep), or Week 3 (Pillar 2: Social Connection), you can catch up on the blog here.
Looking to explore your next steps to optimizing physical activity that works for YOU? I am here to help—let’s connect on a free consultation to discuss further!
Disclaimer:
The content on this blog is for informational purposes only and is not intended to provide medical diagnosis, treatment, or replace professional medical advice, diagnosis, or care. Always consult a qualified healthcare provider with any questions regarding a medical condition or treatment.
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