The new year can be a great time to try something new or make lifestyle changes.
While we set out with the best intentions, most people do not keep their resolutions. Sometimes it's because their resolutions were not achievable, they demanded too much time, or were too large of a change.
Physical health is usually at the top of many people’s minds at the beginning of a new year. Often we consider things like gym memberships, fitness classes, and new exercise equipment to help us achieve our personal health goals. One of the pitfalls of starting new activities is jumping into things too hard, too fast.
As physical therapists, we see a variety of conditions, with orthopedic conditions trending up with the start of the year and especially as the weather gets warmer. In order to help guide your success with actually achieving your New Year’s resolutions, here are some helpful tips that will hopefully keep you happy and healthy for the year ahead.
- Make the goal meaningful: The more important it is to you, the more likely you are to commit to it.
- Start small: Pick small, achievable goals that will help build your confidence and sense of accomplishment. You can always expand your resolution as the year goes on. Instead of saying you will go to the gym every day, start with 1-2 days a week and build from there.
- Warm-ups and cool downs: Spend some time warming up your body to the activity you choose. This might include static stretching or light cardiovascular exercise such as walking, jogging, or cycling. Getting your blood pumping will warm up your tissue and allow your muscles to stretch out and lower your risk of injuring yourself.
- Don’t be afraid to ask for help: We are not experts on everything and we shouldn’t expect ourselves to be. If you are setting a fitness goal and unsure where to start, ask a professional (physical therapist, occupational therapist, personal trainer, etc.) for guidance. If you are setting a nutritional goal, seek out the guidance of a dietician or nutritionist who can help guide you in meeting your goals in a realistic way. If you have difficulty sticking with your resolution, have a friend act as an accountability partner to keep you on track.
- Start slow: Many injuries at the beginning of the year are caused by people making drastic lifestyle changes or increases in activity without an appropriate build-up. If it is your first time at the gym, start with simple movements and learn correct technique, then add weight as your body allows.
- Know the difference between muscle soreness and injury: Muscle soreness is most typically described as aching. It increases when you activate that specific muscle group and it should resolve within 72 hours of the activity. Soreness lasting longer than 2-3 days indicates you pushed yourself harder than your body could handle and that you should consider reducing the intensity of your workouts.
- ‘No pain, no gain’ is sometimes true, but not always: While there is some truth to the statement, recognize there are certain situations where this should not be your mindset. Pain is your body’s way of letting you know if you have overworked your body and should subside with rest and a reduction in exercise intensity. Sharp joint pains or onset of numbness, burning, or tingling that does not subside are not typical responses to exercise and should not be things to push through.
- If you suspect an injury, seek out treatment sooner rather than later: The longer an injury goes untreated, the longer it takes to heal and the more compensations you may develop. Contact the Northside Hospital Orthopedic Institute if you suspect an injury.
- It is not all-or-nothing: If you fall off track, you can always start new tomorrow. Failure does not mean you give up. If the resolution is important to you, try again or modify it to make it more manageable.
To achieve your goal, it has to be manageable and meaningful to you. If you are not well-versed in whatever physical activity you are pursuing, ask for help! We as physical therapists are movement specialists and fitness professionals who have extensive training on preventative and rehabilitative interventions, and are here to help you if needed. Stay safe and enjoy the holidays!
Learn more about rehabilitation services at Northside.
Find a Northside Hospital Orthopedic Institute location close to you.
