By David Banach of Woodbridge
In healthcare, we often focus all our energy on the well-being of our patients. But what we sometimes forget is that caring for others starts with caring for ourselves. As a physician, educator, and public health leader, I’ve come to understand that maintaining personal wellness isn’t just about staying healthy—it’s essential to staying strong, focused, and effective in the work we do every day.
The past several years have tested the resilience of healthcare professionals like never before. From long hours and staffing shortages to the emotional toll of the COVID-19 pandemic, the demands on leaders in medicine have only grown. Yet through these challenges, I’ve found that prioritizing physical and mental well-being is one of the most important ways we can sustain ourselves and continue to lead with clarity and compassion.
Personal Wellness is Professional Responsibility
Wellness isn’t a luxury—it’s a necessity. As healthcare leaders, we’re expected to be present, make high-stakes decisions, and inspire those around us. That kind of leadership requires energy, focus, and emotional stability. When we neglect our own health, we risk burnout, fatigue, and even poor decision-making.
In my own life, staying active has been a key part of my wellness journey. Whether it’s going for a run, playing tennis, or skiing with my family, physical activity gives me the mental clarity and emotional balance I need to manage the pressures of my professional life. Running, in particular, has been a way for me to reset and recharge. It provides space to think, reflect, and release stress. The parallels between running a race and working in medicine are real—both require endurance, discipline, and the ability to pace yourself over time.
Physical Health Supports Mental Strength
The connection between body and mind is undeniable. Physical wellness helps fuel mental resilience. Regular exercise improves mood, sharpens thinking, and reduces anxiety—something many of us in healthcare have grappled with, especially during high-stress periods like the COVID-19 pandemic.
Even small wellness practices can go a long way. Taking time to stretch between meetings, stepping outside for a walk during lunch, or carving out 30 minutes to run or work out before a busy clinic day can make a major difference. These aren’t just good habits—they’re tools for building the strength needed to serve others effectively.
In my administrative and teaching roles, I’ve noticed that when I prioritize my well-being, I’m better able to handle challenges, communicate clearly, and support my colleagues. It’s a ripple effect: one person’s well-being can influence the energy and morale of an entire team.
Leading by Example
As educators and mentors, we are role models to medical students, residents, and colleagues. The way we balance personal and professional life sends a message. If we demonstrate that wellness matters—that it’s okay to take a break, prioritize sleep, or say no when we’re stretched too thin—then we give others permission to do the same.
When I speak with students and young physicians, I often encourage them to develop routines that support their health early in their careers. Too often, medicine is seen as a calling that requires constant sacrifice. While dedication is important, so is longevity. We want our future leaders to thrive—not burn out.
By modeling wellness, we also challenge the culture of overwork that has become normalized in healthcare. We show that taking care of ourselves doesn’t mean we’re any less committed to our patients or our profession—it means we’re investing in the ability to continue making a difference for the long term.
Building Resilience Through Routine
There’s no single formula for personal wellness, but what I’ve learned is that consistency is key. Just as we train for marathons by following a schedule, we can build resilience by making daily wellness a non-negotiable part of our lives.
For me, that means regular running, quality time with family, and setting aside moments to reflect. I also try to stay connected with nature whenever possible—it brings perspective and calm. Whatever the activity, the goal is to build routines that ground us.
During the toughest days of the pandemic, it was these simple, daily practices that helped me stay focused. Whether preparing for a media interview, leading infection control discussions, or mentoring medical students, I found that wellness habits kept me centered and capable of showing up fully for others.
A Call to the Healthcare Community
To truly transform the future of healthcare, we need to start with the well-being of those who lead it. Hospitals, medical schools, and healthcare institutions should encourage wellness through culture, policy, and support systems. This might mean offering flexible schedules, promoting wellness activities, or creating environments where people feel safe to speak up when they’re overwhelmed.
But change also begins with the individual. I encourage all my colleagues, peers, and students to take stock of their personal wellness and ask: Am I making time to care for myself the way I care for others?
The Long Run
Healthcare is a long race—not a sprint. To serve our communities, lead through challenges, and mentor the next generation, we must build and protect our resilience. Personal wellness is not separate from our professional identity—it’s a critical part of it.
As I lace up my running shoes or carve out time for family and reflection, I know I’m not just taking care of myself—I’m ensuring I have the strength, focus, and heart to continue serving others.
Let’s commit to running this race together—with endurance, purpose, and wellness as our guide.