By Curtis Thill, M.D.

 

After more than 30 years practicing medicine in rural southern Indiana, I’ve learned something important: the best health advice often isn’t found in complex medical journals or one-size-fits-all fitness programs. Ways to get and stay healthy comes from understanding how real people in real communities actually live.

Some patients tell me they can feel discouraged if they compare themselves to idealized images of gym culture or lose-weight-fast diets. But here’s what I’ve come to understand as a success path: the people who achieve lasting health improvements aren’t the ones who try to overhaul their entire lives overnight or make decisions based on negative experiences they’ve had about weight or food. The successful ones are people who make one thoughtful decision at a time, focusing on small, but sustained changes.

I understand from years of serving in southern Indiana that living in a rural area presents unique challenges to lift up changes and create a personal lifestyle that promotes health. Our gyms may be fewer, our fresh produce options more limited by availability, and our work sometimes demands labor that doesn’t always translate into fitness. 

Yet these same environments offer tremendous advantages. We have open spaces, quieter streets, stronger community connections, and often a culture that values self-reliance and practical problem-solving.

Just 1% improvement daily

An important point? The most successful patients I’ve worked with in elevating health started small. Here’s an amazing fact: if you’ve seen or read the book Atomic Habits, you’ll see from demonstrated research that all you have to do is just improve a mere 1% a day in making strides toward health. Over time, that adds up faster than you think. The power of sustained tiny gains is actually pretty impressive.

Oftentimes people simply don’t know where to start.  They may think “I want to lose weight,” or “I want to have more energy.” My suggestion is to focus on making small changes to improve health, which will be more sustainable and carry less emotional baggage.

Small steps to grow Stronger Every Day

There are many ways to start a positive lifestyle change. At Southern Indiana Community Health Care, we’re starting a free program to help people meet their healthy living goals. We’re working to make this fun and offer opportunities for people to see, experience, and sample different ways they can make it personal to themselves. People from throughout our service area (Crawford, Lawrence, and Orange counties) can take part. Get more details at https://sichc.org/stronger-every-day/? Or follow us on our Stronger Every Day Facebook group page.

Whatever you decide to do for improving health, here’s an important point: fitness doesn’t require perfection. It means identifying one small realistic change and committing to a small, sustained effort of just 1% improvement a day for just a few weeks. You may be surprised how quickly these small changes can become a healthy habit. If you choose to take part in our free Strong Every Day program, you can build a personalized program and privately track how you’re doing.

Small steps can lead to surprising changes

The health benefits of regular movement are profound. Beyond the obvious weight management and heart health advantages, physical activity reduces anxiety, improves sleep quality, strengthens bones, and helps prevent chronic diseases that rob our community members of quality years with their families.

Remember, every day offers a fresh opportunity to choose differently. Your body, at any age and fitness level, responds positively to movement and care.

And we’re not talking about becoming an athlete. Small choices compound into a healthier, fuller life. Ley’s all commit to growing stronger and healthier – every day!

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A board-certified family physician, Dr. Curtis Thill has practiced medicine in Crawford County for more than 30 years.