Adam J. Sagot, D.O. FAPA
Chief Medical Officer
As we settle into February, many of us find ourselves reflecting on the resolutions we set just one month ago. Whether your goal was to drink less, eat better, manage stress, or simply take better care of yourself, sustaining momentum can feel harder than starting. From a mental health perspective, consistency is less about perfection and more about building sustainable habits that support both body and mind. Set reasonable goals. Staying active is not just about hitting a number on a fitness tracker. It is about moving in ways that fit your life, reduce stress, and contribute to long-term health.
Some of our worlds most successful athletes and entrepreneurs aim to improve just 1% per day. A great reminder that minor changes really do matter. A recent study in The Lancet suggests that “small and realistic increases in [physical activity] of 5 min/day might prevent up to 6 % of all deaths.” This insight is so powerful because it reframes physical activity as something accessible, not intimidating. If five extra minutes of moderate effort can make a measurable difference in population health, imagine what happens when those minutes become habits that build week after week. Ask yourself, how can you make yourself 1% better today?
The benefits of staying active extend well beyond mortality statistics. Regular movement supports cardiovascular health, helps regulate mood and anxiety, improves sleep quality, and strengthens metabolic function. It can be a low-cost, high-impact strategy for managing chronic conditions like hypertension or type 2 diabetes. Activity also plays a key role in cognitive health across the lifespan. Exercise stimulates the release of positive endorphins, reinforcing a sense of agency over your well-being. These changes can even enhance be a vehicle for social connection when done in group settings or with friends.
It is important to acknowledge that maintaining a physical activity routine is not always easy. Common barriers include time constraints, competing responsibilities, physical discomfort or injury, lack of motivation, or simply not knowing where to begin. The strategy that works best is to start with what you can do. Perhaps that means an extra five-minute walk after lunch, a brief stretch break between meetings, or choosing stairs instead of elevators. Remember that small steps that add up and build confidence.
If your February resolution feels like it is slipping, be kind to yourself and remember that consistency grows from tiny actions repeated over time. You don’t have to run marathons to reap the benefits of being active. Start where you are, honor the small gains, and let those early wins fuel your forward progress. With that mindset, staying active becomes a sustainable part of your life, not just a New Year’s goal.
PBHG is available to every individual looking to improve their overall wellbeing, particularly their psychological and behavioral health.