Regular exercise is one of the best things you can do for your health. It helps you stay strong, keeps your heart healthy, and lifts your mood. Exercise can help you sleep better, think clearer, and feel more energized. Best of all, you don't need fancy equipment or hours of workout time to get these benefits. Starting an exercise plan is one thing - sticking to it is another. Here are some proven ways to make exercise a lasting part of your daily life: Start Small, Win Big Even 5-10 minutes of exercise counts Build up slowly as things get easier Don't forget to celebrate your small wins along the way Link Exercise to Your Daily Routine Try 10 squats while brewing coffee Do counter push ups while your food is in the microwave Stretch during TV commercials Make it Fun Pick activities you enjoy Try different types of exercise until you find what clicks Join a walking group, exercise class, or exercise with a friend Make it Stick Research shows that exercising 4x / week for 6 weeks is the minimum to form a habit Put workout times in your calendar, and treat them like any other important meeting Pack your gym bag the night before Get Support Work out with friends or family Join group fitness classes Find an exercise buddy Need Help Getting Started? As physical therapists, we're experts in movement and exercise. We can help you: Create a safe exercise plan that fits your needs Work around any pain or physical limits Learn proper form to prevent injury Build strength and flexibility safely Whether you're completely new to exercise or getting back into it after a break, we're here to help. Don't let pain or uncertainty hold you back - schedule a visit to start your exercise journey the right way. Remember, the best exercise plan is one you'll actually stick to. Start small, build slowly, and focus on consistency over perfection. Your future self will thank you!   References: Research: 1) Kaushal, N., Rhodes, R.E. Exercise habit formation in new gym members: a longitudinal study. J Behav Med 38, 652–663 (2015). https://doi.org/10.1007/s10865-015-9640-7 2) Rhodes, R. E., & Fiala, B. (2009). 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. https://doi.org/10.1080/09593980902835344 3) Holm, A.T. Tveter, T. Moseng, H. Dagfinrud,Does outpatient physical therapy with the aim of improving health-related physical fitness influence the level of physical activity in patients with long-term musculoskeletal conditions? Physiotherapy, Volume 101, Issue 3, 2015,Pages 273-278, ISSN 0031-9406, https://doi.org/10.1016/j.physio.2014.11.005 4) Roma Forbes, Allison Mandrusiak, Michelle Smith, Trevor Russell. A comparison of patient education practices and perceptions of novice and experienced physiotherapists in Australian physiotherapy settings. Musculoskeletal Science and Practice. Volume 28, 2017, Pages 46-53, ISSN 2468-7812, https://doi.org/10.1016/j.msksp.2017.01.007 Articles and Content: 1) Clear, James. "How to build new habits by taking advantage of old ones." Atomic Habits (2020). a) https://yourknow.com/uploads/books/Habit_Stacking__How_to_Build_New_Habits_by_Taking_Advantage_of_Old_Ones.pdf 2) https://www.choosept.com/did-you-know/5-hours-of-weekly-exercise-could-help-46000-americans-avoid-cancer-each-year 3) https://www.choosept.com/health-tips/exercise-videos-physical-therapists 4) https://www.choosept.com/video/exercise-posture-break-office-workers

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.  

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