Keeping Your Eye on the Prize

For most of my adult life, walking has been my “go to” exercise – whether it be walking with family and friends outside or taking advantage of my treadmill and/or various walk at home DVDs when the weather isn’t conducive to exercising outdoors. Like many walking enthusiasts, I jumped on the pedometer bandwagon in the early 2000s. After all, I needed to know if I was achieving the recommended 10,000 steps a day to help maintain good health. As an added incentive, the company I worked for offered a walking challenge as part of the employee wellness program and I could earn prizes based on my steps.

I recall becoming frustrated with the pedometer over time. I had the simple kind that just hooked on to your pants, but this posed a problem if I wore a dress or some other outfit without a place to attach the pedometer. Even if I wore pants, the pedometer often slipped off. And there was always the question of what to do with it when needing to use the rest room so as not to lose said pedometer down the toilet. Eventually, I gave up and stopped wearing one altogether.

Wearable fitness trackers: friend or foe?

Fast forward about a decade to the introduction of wearable fitness trackers. I recall a friend owning one of the earliest products, which was technically still a clip-on device, but it did more than just measure steps. These new products could also track and monitor calories burned, sleep activity, and floors climbed. I’ve never really been an early adopter when it comes to technology, so I took a wait and see approach. As the technology and design improved, I finally jumped in a few years ago and purchased one of the more popular band-style fitness trackers. (Note: I am not going to name which brand I use as I am not endorsing or criticizing any particular device or company.)

At first, I was enamored by the wealth of data this device could supply. The accompanying app was user-friendly and the dashboard was customizable, so I could set it up to include as much or as little information as I wanted. My primary interest was in steps taken, minutes of exercise, calories burned and sleep. I have to admit it was fun at first, monitoring my progress and hoping to see green icons at the end of the day, meaning I had met my goals. I invited friends to participate in step challenges, so that we could hold each other accountable with a little friendly competition.

Wearing the device has definitely made me more aware of my level of activity and it has helped me achieve some health goals. But recently, I have started to question whether the fitness tracker is as beneficial as I first believed it to be. For example, I aim to get 10,000 steps per day. On average, my normal daily activity typically adds up to about 5,000 steps and then with at least 30 minutes of exercise, I can usually make it to my goal. However, I sometimes find myself “gaming the system,” if you will. I use the feature that reminds me to get up and move each hour if I have been inactive…except more and more lately, I find myself ignoring the notification and staying put in my seat. Then, later in the day when I realize I am behind on steps, I may find myself pacing the halls to get to 10,000 steps before bed. This is not helping me sit less during the day, and it often drives my husband crazy when I pace the bedroom trying to get in those last 500 steps or so.

The other feature that I have started to second guess is the sleep tracker. At first, I was excited to have this information at hand to get a better sense of the quality and quantity of my sleep. I typically aim to get about seven and a half hours of sleep per night during the week and maybe a little more on weekends. I have never really had a problem with sleep. I usually fall asleep quickly and often wake up before my alarm even goes off. I am an early riser as I meditate and exercise in the morning before going to work. Because of my schedule, it’s important for me to get to bed at a decent hour. So, I aim to have lights out no later than 10pm and wake up around 5:15am, giving me between seven and seven and a half hours of sleep.

When I started looking at the sleep data, I was surprised to find that I was often getting less than that according to the tracker. Most days I was lucky to be getting six to six and half hours per night, and sometimes it was even less. In looking at the breakdown of sleep stages, it indicated that I was often awake for an hour or more overnight. I realized over time that seeing these numbers was actually stressing me out about not getting enough sleep…when in reality, nothing had changed about my sleep patterns. For the most part, I was not waking up for significant amounts of time during the night and I usually felt refreshed and alert when I woke up. It took me a while to come to the conclusion that having this sleep data was doing more harm than good, so I recently made the decision to stop wearing the device at night (it was never really comfortable to me anyway) and I removed the sleep data from my dashboard. It is the best decision I have made in a while.

A ha moment

I have been having mixed feelings about my fitness tracker for some time now, but the “a ha” moment happened last weekend when I was in the middle of Nia class. I glanced at the tracker to see how many steps I had and found myself disappointed that it was less than I expected. Then it hit me – I had totally lost sight of my true goal. The bottom line is I exercise to maintain good health so I can enjoy life. The most important thing is that I am active and that I enjoy the activities I engage in. Whether or not I get 10,000 steps a day is really irrelevant. I had taken my eyes off the prize: being active because it feels good and is good for me.

So, does this mean I am tossing out my fitness tracker? No, at least not yet. I do believe there are benefits to wearing it and monitoring the data, but I won’t allow the data to stress me out or dictate how I spend my time. I am also going to take breaks from it now and then so I don’t feel so tethered to this little device on my wrist. Unfortunately, it seems that fitness trackers have become one more piece of technology that we can become addicted to, so it’s good to unplug from them every now and then. Take it off, then go walk, run, swim or play…just for the fun of it.

Personal and Professional Development

As I discussed in my previous post about the Wheel of Health, your wellbeing encompasses more than just physical health. Today we will explore the importance of personal and professional development on your journey to optimal health. For many people, these two areas are closely related, which is why I have chosen to discuss them together.

Personal and professional endeavors can be a source of enjoyment and energy, or emotional drain and stress. Some individuals have personal lives that are fulfilling with family, friends and hobbies that provide joy and meaning, while others have not yet reached the place of contentment they desire. The same may be true professionally – some people have careers that are meaningful and resonate with their purpose and values in life, whereas others struggle in demanding jobs that provide little personal or professional rewards. There are also many people who struggle to find balance across these two domains. Regardless of where you are personally and professionally, these areas of your life can affect your health either positively or negatively.

Like other areas on the Wheel of Health, Personal and Professional Development is very personal and varies from person to person. In general, we are referring to whatever gives you meaning and purpose in life – those activities that give you a sense of fulfillment and joy. It may be your family or your work (or both!); it may be continuously learning new things or volunteering through your church. It can be relationships with family, friends or colleagues at the office. Personal and professional development means exploring your own values and finding out what brings you joy and meaning.

Personal Development

For some people, personal development may be tied very closely to their professional pursuits. For others, it may be very distinct. For almost all of us, optimal health may best be achieved by balancing the two, which we will explore later in this post.

There are several areas of the Wheel of Health that relate to personal development, such as spirituality, relationships and communication, and mindful awareness.  However, personal development goes beyond the Wheel and can include topics such as music, art, reading, travel, gardening, and other hobbies and intellectual pursuits. Activities that bring us pleasure and satisfaction enhance our sense of contentment, joy and overall wellbeing. These may be “doing” activities such as those mentioned above, but they can also include “being” activities – for example, star-gazing, sitting on the beach, or meditating on a mountaintop. All of these things can be sources of deep personal development.

Professional Development

For many people, being involved in meaningful work can bring a profound sense of satisfaction and joy. You may have heard the saying: “Do what you love and you’ll never work a day in your life.” These individuals have a sense of meaning and purpose, knowing they are contributing to the world in a way that has significant meaning to them and a positive impact on others. However, there are others who find themselves in careers or work that drains them, and it can negatively impact their health. Many times, dealing with stress, dissatisfaction or boredom with one’s work leads individuals to make poor choices around food, alcohol or drugs.  I have worked with several clients who, through exploration of all areas of the Wheel of Health, realized that their job was the root cause of their health problems, such as weight gain or lack of sleep. They chose to focus on finding new work that was less demanding and would allow them to prioritize their health and wellbeing.

Professional development can also entail taking stock of where you are and where you want to go in your professional endeavors. Perhaps it means going back to school for an advanced degree to move up the ladder at work – or shifting roles within your given profession to allow for more time with your family. For others, it may mean a complete change in career focus to better align with their values and goals.

Balancing Personal and Professional Development

Many people find it challenging to balance their personal goals with the demands of their professional endeavors. Finding enough time and energy to focus on both can be stressful. Often times, the demands of full-time work can leave us with little time or energy for family and our personal pursuits. For others who have given up careers to raise a family or pursue other goals, they may find that they miss feeling “productive” or that their skills are going to waste.

Being mindfully aware of how you have structured your life and the impact it is having on your physical, mental and emotional health can help you achieve optimal health. It is helpful to assess where you are with personal, career or life goals, particularly at times of transition or milestones. These may include work-life balance, financial goals, and personal growth that will support optimal wellbeing. Regular assessment of your goals can also reinforce healthy behavior choices.

Below are some questions that can help you develop greater awareness of how your personal and professional endeavors are fostering or hindering your optimal health. Feel free to choose the questions that are most relevant for you. Take time to reflect deeply, perhaps writing down your responses or sharing them with someone you trust.

  • If money and time were no object, what would you love to do that would bring you a profound sense of satisfaction, joy and/or purpose?

 

  • How balanced are your work (what you do to earn a living) and your personal interests? What would you need to do to bring them more into balance?

 

  • If you continue with your current balance of personal and professional development, including time and energy spent on each, how will your life be 5 years from now? 10 years from now?

 

  • Is there a dream that you would like to resurrect and pursue? How are you stopping yourself? What are some first steps you could take to start pursuing that dream?