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 2023:
- 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 towards your ‘larger goal’. Positive reinforcement is the best way to stay on track and reach your health and wellness goals.