Welcome to 2024! The new year is in full swing, and with it comes the urge for many people to start fresh with new goals to make this year better than last year. If you find yourself wanting to improve your physical condition, but feel overwhelmed with where and how to start the journey to a healthier you; don’t stress! Here are 6 steps to help you get moving towards your wellness goals, literally!
- Start with the end goal
- Choose which physical activity you want to be able to start, resume, or improve. This can include anything you used to be able to do but haven’t done in a while, or something you’ve always wanted to try but never got around to it.
- Examples include:
- Walking or Hiking
- Biking
- Playing a sport
- Running a race
- Keeping up with your kids/grandkids
- Make your goals realistic
- You don’t need to start with going to the gym for an hour everyday to reach your fitness goals (though you can certainly work up to this). Start small and try to set aside 15-30 minutes each day to move your body.
- If you struggle to find time to “fit in fitness” during the day, incorporate exercises into your regular routine/workday
- Examples include:
- Set an alarm at the same time every day to walk around your street/block/office/neighborhood
- Do 10-20 repetitions of stands and sits from your office chair every time you get up to go to the bathroom
- Do heel raises and toe raises while brushing your teeth.
- Every time your TV show goes to commercial break, stand up and march in place until the show comes back.
- Do 10-20 push-ups with your hand on the edge of the counter top while your coffee or tea brews
- Do 10 bicep curls for one arm with your purse/briefcase/backpack every time you pick it up, and 10 bicep curls for the other arm when you put it back down.
- Find someone to do it with you
- Ask a family member, neighbor, coworker, or friend to join you on your fitness journey. Exercising becomes much more enjoyable when you have a workout buddy!
- If you miss a day, just resume again the next day
- Don’t get discouraged if you miss a day or more; unexpected things happen to everyone.
- You don’t need to wait until the next week to start exercising again; a Wednesday or Thursday is just as good for starting exercise as Sunday or Monday. The important part is to pick up where you left off!
- You are what you eat…and drink!
- Good hydration and nutrition are vital to your body’s ability to move well. Make sure you are getting enough water each day, eating a balanced diet, and avoiding excessive amounts of processed foods.
- General fluid-intake recommendation for the average adult is 6-8 cups of water throughout the day, and water is usually the best beverage option!
- Certain conditions may require less water intake during the day, such as thyroid, kidney, or heart issues. So if any of these conditions apply to you or you have questions about your body’s specific hydration needs, make sure to ask your doctor.
- If you have questions about healthy eating habits, set up an evaluation with a certified dietician
- Good hydration and nutrition are vital to your body’s ability to move well. Make sure you are getting enough water each day, eating a balanced diet, and avoiding excessive amounts of processed foods.
- If you have pain while trying to exercise, call us for help!
- Don’t let joint aches and muscle pains keep you from reaching your fitness goals. We gladly welcome Direct Access patients, meaning you can schedule a physical therapy evaluation with us without having to wait for a doctor’s referral.
- If you have questions about Direct Access and what goes on during a physical therapy evaluation, please don’t hesitate to give us a call or send us an email. We’re here to help you!
An important thing to keep in mind about starting a new fitness routine is that the process to better wellness and healthy living is a journey, but an important one! Getting into and maintaining an exercise routine should become just as normal “self-care” as brushing your teeth and combing your hair are. Your body is made to move and generally feels better when you do so consistently. Happy exercising!
Experiencing pain or discomfort? Schedule an Evaluation!
