For a dear friend of mine, it started over a year ago. He went everyday after work. He had his music and his tennis shoes in his car and he went rain or shine. He couldn't even go around the loop once without huffing and puffing and was so uncomfortable. But he never stopped. Everyday he went and he always went even when he wished he didn't have too. He never missed a day. He walked laps and eventually could walk 6 miles a day. He has done all this in the last 1 1/2 years and he is 51 years old.

For all of us those extra pounds cost us too much. They are hard on our joints. Back pain, knee pain, and hip pain all increase by 25 percent with only 10 extra pounds. It also predisposes us to other illness such as diabetes and heart disease. Both of which are on the rise in our country probably because obesity is so rampant. We are a fortunate country because we have so much, but our sedentary lifestyle is a habit we need to break.

They say habits take 21 days to make. Well that change is mind-set does not happen easily. Another friend just told me she had to change the way they celebrated little things. Before they always went for a celebratory dinner for an accomplishment, now they hike Tubbs Hill instead. They use to go for drinks to hang out with friends, now they play tennis. Sometimes it is just the little changes that make the best outcomes. One couple walks together every night after dinner and that is their way to re-connect everyday and talk about the day. The added benefit is the way their bodies have become healthy again.

My other friend started feeling so good he naturally changed his diet too. He traded his bag of chips for a handful of mixed nuts at his desk. He added green veggies and fruit for snacks instead throughout the day. He ate 6 small meals to keep his metabolism motivated for the day. He had a protein shake in the morning so he could start the day off with the amount of protein necessary to get our bodies rolling from sleeping all night. He realized he never had enough protein in the am and that is why he craved so many carbohydrates all day. As a result his energy level soared and suddenly everywhere he went people took notice.

What dedication he has had. What determination he has displayed that his health needed to be his priority. He has lost 96 pounds! He is lighter than when I knew him in high school. He told me everyone should do it. You just have to start with the little things and keep moving forward, rain or shine.

Sheree DiBiase, PT, and her staff can be reached at Lake City Physical Therapy (208) 667-1988 and she hopes that you will start today to make small changes in your health routine. If you help you know where to go. Physical therapists are movement specialists and they can get you moving again. Be courageous and make a change.