Get a Jump on January!

1. Build Strength Before You Need It

Strength training is one of the best things you can do for your health, even if you’re not an athlete. Strong muscles support your joints, help you maintain your balance, and make everyday activities easier, from bringing in groceries to completing household chores.

You can start building strength now by squeezing in some simple resistance exercises, such as squats, step-ups, or wall push-ups, throughout the day. When you have time for the gym, focus on strengthening major muscle groups. Start small and gradually increase the challenge as you get stronger. 

If you’re unsure where to begin, our team can identify areas that may benefit from additional strengthening.

2. Make Mobility Part of Your Daily Routine

Have you ever noticed how stiff you feel after sitting through a long holiday movie or spending hours traveling?

The reason for that is that your joints are meant to move. Staying active helps you maintain overall movement and makes it easier to perform everyday tasks. Fortunately, incorporating mobility exercises into your routine is relatively easy.

For example, if you’re going to be sitting for a while, try to get up and move around every 30-45 minutes. Even a little bit helps. You can also work through stretches and other mobility exercises while you’re watching TV.

3. Improve Your Balance and Coordination

Balance might not be at the top of your New Year’s resolution list, but it deserves a spot! Better balance affects everything you do, from walking on uneven ground to participating in recreational sports.

And like mobility, it’s relatively easy to incorporate balance exercises into your routine. You might try practicing balance exercises suited to your abilities, like standing on one leg (with a nearby table for support), or focus on building strength in your core and lower body to help improve your stability.

And if you frequently feel unsteady, we can assess any contributing factors and recommend appropriate exercises.

4. Ease Into New Activities Instead of Going All Out

It’s tempting to jump into an ambitious workout routine on January 1. However, your body needs time to adapt to new physical demands. Gradually increasing activity allows muscles, tendons, and other tissues to build their capacity and reduces your risk of injury.

Set yourself up for success by choosing realistic goals that fit your current fitness level and build the intensity as you see improvements. Also, plan for recovery days, especially between challenging sessions.

Most of all, remember that consistency matters more than intensity. A manageable routine you can maintain is more valuable than an aggressive plan that leaves you sidelined.

5. Address Those Lingering Aches Before January

Have you been putting off that sore shoulder, stiff back, or troublesome knee? December is a great time to figure out what’s happening rather than carrying those concerns into another year.

So before the calendar rolls over, consider scheduling an appointment with the team at Aspen Ridge Physical Therapy. We can help you understand your symptoms and identify personalized ways to improve your movement.