It’s the New Year. You’re probably thinking about how you can become healthier, be more pain-free, and move better than you do right now.
Great thought! To help you along, here are 15 tips to get you healthy in 2024:
- A gradual, personalized exercise program that takes into account your anatomy and physiology is important. Your physical therapist can conduct an evaluation and assist you with this.
- Log your exercises in a journal and inform your physical therapist about your progress.
- Self-confidence is critical. Believe in yourself and your ability to become stronger, healthier, and more functional.
- Visualize yourself as being stronger, with increased energy, as if you already achieved your goals.
- Drink plenty of water. Hydration is important for your blood, kidney, and joints.
- Always seek qualified help. Expert supervision provided by a physical therapist is important, especially if you are recovering from injuries or medical conditions.
- Be aware of what you eat. Fat has twice the caloric density of carbohydrates and protein. So limit your fat intake and consume a balanced diet containing lean protein, whole grains, fruits, and vegetables.
- Get into the habit of reading nutrition labels at the grocery store. Not all foods are created equal. Make a conscious decision to shop for natural foods and increase the variety of foods you consume. Most individuals have the same food habits. Deviate from your ‘regular diet’ and experience a world of fruits, vegetables, herbs, and lean protein.
- Never skip meals, especially breakfast. It is the most important meal of the day, so start your day right – with a healthy breakfast. It will get your metabolism going, and keep your appetite and blood sugar in check as the day progresses.
- Find an exercise partner to help you stay consistent with your exercise regime.
- Consistency is key – exercise at least 3-4 times a week.
- Challenge yourself each week – gradual progression is the only way to improve. Stay within the limits of pain. When in doubt, ask your physical therapist.
- Make sure a 5-10 minute warm-up and a 5-10 minute cool-down are part of your home exercise routine. Don’t forget to include stretching in the warm-up and cool-down to reduce the risk of injury.
- Set specific goals for yourself (consult your physical therapist) and resolve to meet them.
- Reward yourself for small victories, they are important milestones toward your ‘larger goal’. Positive reinforcement is the best way to stay on track and reach your health and wellness goals.
New Year Resolution Mistakes to Avoid
Most individuals make some health-related New Year Resolutions (I will start exercising, lose weight, quit smoking, reduce alcohol intake, etc). Most people also face the same roadblocks. The good news is that all of these can be easily remedied.
As your physical therapists and experts in exercise, we look forward to the opportunity to serve you this year. There are three main reasons for failed New Year Resolutions and this is something we can help you with:
- Absence of a structured plan of action (a firm, focused routine will help overcome this)
- Low self-confidence (we help you by setting small, progressive goals and encouraging you with positive reinforcement and accountability)
- Poor time management (we empower you to make the best use of your time, with a program personalized for your health and fitness needs)
Most Resolutions Fail Unless
Did you know that a majority of New Year Resolutions end in failure? Manage your expectations. Remember that the road to health is a marathon, not a sprint to the finish line. Be patient and take progressive, sustainable steps toward your goal. Some examples for you to consider:
- If you are planning to run a marathon, make sure you set a short-term goal – walking/running 3-4 times a week.
- If your resolution was to lose 15 lbs, a good first step is to avoid the morning bagel, cream cheese, and coffee and opt for fruit and green tea instead.
- Instead of depriving yourself of your favorite foods, resolve to eat a healthy combination of fruits, vegetables, and lean meats, allowing yourself to indulge in your favorite foods once every other week.
- Instead of “going to the gym to exercise”, call health professionals like us and ask for an evaluation and a structured exercise program under the supervision of a physical therapist.
If one of your resolutions is to improve your health and wellness this year, then we look forward to serving you as your trusted physical therapist. We will set reasonable goals and empower you with confidence by designing a structured, personalized exercise program. We look forward to working with you this year and will do everything we can to improve your health and well-being in 2023.
Call Us Today
Call us today to schedule a consultation so we can better evaluate your situation. A little advice from us has the potential to save you.
Yours truly,
Josh Vance