Springfield, IL (CAPITOL CITY NOW) — Staying active doesn’t always require hours in the gym or major lifestyle changes. According to a physical therapist at Memorial Wellness Center, small changes throughout the day can make a big difference.

Kristy Garrisson, Physical Therapist, Memorial Wellness Center, said one of the biggest challenges many people face is finding the motivation to exercise, especially those with sedentary jobs or who work from home.

“It’s really got to be your own,” Garrisson said. “Why do you really want to do this? Everybody’s reasons are different.”

Garrisson said setting realistic goals is key for people trying to become more active. Rather than aiming for dramatic changes, she encourages people to start by tracking how much they move each day and gradually increasing their activity.

“If it’s 3,000 steps, well, you know what? We’re going to try for 3,500,” she said.

Simple habits such as taking extra trips around the office, walking during breaks and using standing desks can help people incorporate more movement into their day. Garrisson also recommends taking a short walk after meals.

“Five to 10 minutes after every single meal helps with your blood sugars,” she said. “Those are the small little steps you can take.”

Even everyday decisions, such as parking farther from the entrance or walking around a parking lot before heading home, can contribute to better health, she said.

Garrisson said consistency matters more than perfection, and people shouldn’t be discouraged if they fall out of a routine.

“When you stop, just restart,” she said. “Don’t think of it as a total loss. If it’s a minute, if it’s five minutes, if it’s 10 minutes or 30 minutes, that’s what we need you to do.”

Garrisson said creating sustainable habits through small, manageable changes can help people maintain a more active lifestyle and improve their overall health.