Susan Welch, a professor in the Capstone College of Nursing, is stepping into spring with an impressive accomplishment. Not only did she stay consistent throughout March, but she also surpassed her monthly step goal! Demonstrating a strong commitment to her health and well-being. Her dedication is a great reminder of how small, daily habits can lead to meaningful progress over time.
What helped you stay consistent with your steps this month?
Consistency for me comes from intention. Each morning, I “walk with purpose” not just for physical health, but as a dedicated time to clear my mind, set my tone for the day, and reflect. Making walking part of my mental wellness routine, rather than just a fitness goal, helped me stay committed.
What does a typical day of movement look like for you?
My day usually starts with a purposeful morning walk. I also try to build in movement throughout the day, short breaks to walk, stretch, or reset, especially during busy workdays. I focus less on intensity and more on staying steadily active.
How do you stay motivated when you don’t feel like getting your steps in?
On days when motivation is low, I remind myself that movement is an act of care, not an obligation. Even a short walk around the CCN building for simply ~15 minutes can make a positive difference. Maintaining a consistent bedtime and wake-up schedule has also been a game-changer; it gives me the energy and mental clarity to show up for my walks even on tough days.
What advice would you give to someone just getting started?
Start small and stay consistent. Choose a time of day that works for your natural rhythm and protect it. Let movement be purposeful, not punishing, and remember that progress comes from showing up repeatedly, not from perfection.