Getting the Most Out of Your Workouts

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Getting the Most Out of Your Workouts

7074813402 • July 27, 2024

Getting the Most Out of Your Workouts

Exercise is one of the best things you can do for your health. It can reduce your risk of chronic diseases like diabetes or cancer. It reduces your risk of stroke, dementia, osteoporosis, and obesity. Exercise also helps with your mood, sleep, and overall quality of life.

Despite all of these benefits, most Americans need more. According to the Department of Health, 80% of Americans don't meet the recommendations for physical activity. This is impacting our health. About half of American adults have a preventable chronic disease. The good news is that exercise positively impacts seven of the ten most common ones. That leads to the question:

Are you getting enough activity?

Here are the current guidelines:

Preschool-aged children (ages 3 - 5) at least 3 hours of physical activity daily
Children and adolescents (ages 6 - 17) at least 60 minutes of activity a day
Adults 150 minutes of moderate-intensity aerobic activity weekly and muscle-strengthening activities on at least two days
Older adults (ages 65 and older) Same as the adults above with additional components added, such as balance training

If you're falling short on physical activity, you may not think of your PT as someone who can help, but you should!

Physical therapists have extensive training in anatomy, physiology, and movement science. They can get anybody moving! Here are some great times to choose a PT to help with your fitness:

You're recovering from an injury or surgery.

You have pain or limitations that affect your movement.
You have a chronic condition that affects your fitness, like arthritis.
You need help improving your balance or preventing falls.
You want a personalized program that addresses specific weaknesses or imbalances.

Your PT can work with your physicians and medical team to ensure safe workouts. As you progress, they can also work with professionals like strength coaches or personal trainers to take your fitness to the next level.

With your PT's guidance, you can address limitations, prevent injuries, and design a personalized program that keeps you motivated and moving towards a healthier you.

References

1) Building motivation and sustainability into the prescription and recommendations for physical activity and exercise therapy: The evidence, Physiotherapy Theory and Practice, 25:5-6, 424-441,

a. DOI: 10.1080/09593980902835344

2) The physical therapist’s role in physical activity promotion. British Journal of Sports Medicine 2009;43:99-101.

a. https://bjsm.bmj.com/content/43/2/99.citation-tools

3) Improving Adherence to Exercise: Do People With Knee Osteoarthritis and Physical Therapists Agree on the Behavioral Approaches Likely to Succeed?.

a. Arthritis Care Res, 70: 388-397. https://doi.org/10.1002/acr.23297

4) Periodization and physical therapy: Bridging the gap between training and rehabilitation

a. https://www.sciencedirect.com/science/article/abs/pii/S1466853X1500067X

Articles/Content:

1) Physical Activity Improves Your Health and Quality of Life

a. https://www.choosept.com/video/physical-activity-improves-health-quality-life

2) Home Exercise From a Physical Therapist

a. https://www.choosept.com/video/home-exercises-floor-mat

3) Tips to Avoid Overtraining

a. https://www.choosept.com/health-tips/tips-avoid-overtraining-injuries

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Healthy Holidays

By Emily Herndon • December 15, 2024

The holiday season is a busy and exciting time of year but can also be stressful. Between shopping, parties, traveling, and visiting family, it's easy for your regular exercise routine to fall by the wayside. Research has shown that physical activity levels tend to decrease the most after holidays. That's why it's essential to prioritize your health this time of year. Regular exercise can help reduce holiday stress and keep you feeling your best. Here are some of the key benefits of maintaining your fitness routine: Stress Management The holidays bring a lot of added demands on your time and energy. Exercise is a proven way to manage stress and improve your mood. When you work out, your body releases endorphins that can lift your spirits and help you better cope with the season's pressures. Making time to be active, even just a little bit each day, can go a long way in keeping you calm and centered. Immune System Support Cold and flu season tends to ramp up during the winter months. Staying active can help support your immune system and reduce your risk of getting sick. Keeping up with your workouts makes you less susceptible to holiday illnesses that could derail your plans. Weight Management The holidays are full of rich, indulgent foods that can pack on extra pounds if you're not careful. Regular physical activity helps you maintain a healthy weight by burning calories and boosting your metabolism. It also gives you an outlet for all the extra energy you may have from eating more decadent foods. If you need help sticking to your exercise routine, consider talking to your physical therapist. They can create a customized fitness plan to help you stay on track, even with a busy holiday schedule. Physical therapists can teach you exercises you can do at home and provide tips for fitting activities into your day. Here are a few quick tips to help you stay active this holiday season: Schedule your workouts like any other important appointment, and don't cancel them. Find ways to be active with friends and family, like going for a walk after a meal. Keep home exercise equipment (like weights or a yoga mat) accessible and ready to use. Park further away from stores and buildings to get in extra steps. Don't let the hustle and bustle of the holidays derail your health and fitness goals. With a bit of planning and creativity, you can maintain your exercise routine and enjoy a happier, healthier holiday season.