Tag Archive for: exercise

New Year Resolution – Make Physical Therapy a Part of your Fitness Plan

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The calendar has turned to 2026.  You just got back from signing up at your local gym.  You’ve purchased new workout clothes and have found the perfect water bottle to keep you hydrated during those new year resolution workouts.

One problem, your knee is still a little achy from scraping the snow off the driveway.  Or maybe your shoulder still has that tightness from moving furniture in your home.  Before you start putting your muscles to work in Zumba class or diving right in to lifting weights, why not see a physical therapist for the muscles that are currently causing some pain?  New Year resolution – make physical therapy a part of your fitness plan.

Including physical therapy (PT) in your exercise routine can help you move better, prevent future injuries, and even help you achieve your fitness goals. PT offers expert guidance on proper form, personalized programs, and targeted solutions to prepare your body for your new activity level — turning resolutions into lasting habits through safe, sustainable progress. It complements gym workouts, corrects imbalances, and builds confidence for long-term health and activity.

Why Choose PT for Your Fitness Goals?

  • Injury Prevention: PT identifies risk factors and teaches correct movement patterns (like squats) to avoid common workout injuries.
  • Personalized Plans: Unlike generic programs, therapists create routines tailored to your body, goals, and limitations.
  • Enhanced Performance: Addressing weaknesses and improving flexibility unlocks new physical potential.
  • Accountability & Guidance: Regular sessions provide structure, ensure proper form, and adapt as you progress.

How to Integrate PT into Your New Year Plan

  1. Start with an Evaluation: Get a “movement check-up” to uncover hidden imbalances before you begin.
  2. Set SMART Goals: Make them Specific, Measurable, Attainable, Relevant, and Time-bound (e.g., “run a 5K in 3 months”).
  3. Combine with Gym Work: Apply PT principles for proper form during weight training and cardio.
  4. Address Specific Needs: Include targeted stretches and strengthening for activities like gardening or sports.
  5. Listen to Your Body: Learn the difference between normal soreness and pain; consult a provider if discomfort persists.
  6. Schedule Check-ins: Regular follow-ups keep you on track and allow for program adjustments.

Your First Step

Don’t overcomplicate it—start by scheduling a consultation with a physical therapist. Get personalized advice and begin your journey strong and safely.

Get Your Family Moving: Rake Leaves!

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Family raking leaves

Family raking leaves

Autumn is a beautiful season with the changing of the leaves but it also brings about some hefty yard work in removing them. Raking leaves is actually very hard work and good physical exercise at the same time. Your equipment needs are simple: your body and a rake.  Raking burns about 300 calories an hour while toning your arms and strengthening your back and legs.  Just be sure to stretch first and, to avoid muscle pulls, don’t try to do the whole yard at once.

Regular exercise no matter what type can boost energy, build strength & stamina, improve balance and even help to reduce some signs of aging.

Tips for Safe Raking:

Do a pre-rake warm-up:

It may not seem like a workout, but you can burn nearly 300 calories during an hour of raking!

  • Walk around a bit before you start so your blood gets flowing.
  • Do a couple of stretches to prevent straining the muscles of your shoulders, neck, and back.
  • Side bends and knee-to-chest lifts help open you up and ready you for all of the raking, bending, and lifting you’ll be doing.

Practice proper raking posture:

  • To keep your neck and back happy, stand upright and rake leaves to the side of you, alternating your dominant hand now and then.
  • Bend at the knees – not the waist – when picking up piles of gathered leaves.
  • Keep the rake mostly perpendicular to the ground (i.e. between 65 to 85 degrees.) That will give your body easy leverage on the rake, making it easy to move, and easy on your body.
  • Avoid twisting to toss leaves. Instead, step to the side so your whole body switches position, not just your shoulders and back.
  • Switch sides now and then and take breaks, especially if you haven’t raked since last fall.
  • Take it easy on your back. Move your whole body and not just your spine.

Take rake breaks:

The repetitiveness of raking can become painful after a while.

  • Only rake small sections at a time as this will save energy. Take breaks when you get tired every 10 to 15 minutes.
  • Sip on water to stay hydrated.
  • Stretch to release tension you may have built up.

Using the proper techniques is essential. If part of your body is sore, it is probably telling you that you have overdone it or you are using the wrong technique. Rake so it’s natural and comfortable with the power of your movements coming from your legs.

So, get your family or even some of your friends involved and get your bodies moving! Also, don’t forget to look out for your pets or small children who may jump into your pile of leaves!

 

Lucy in the Sky with Diamonds-Wellness Style

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Therapists have a unique relationship with their itself, therapists also stress the importance of wellness throughout the year.  Our clinicians not only have strong beliefs in achieving goals of physical, mental and emotional wellness for their patients but also for themselves!  Lucy, PT, shares a piece that achieves all three: a call for exercise but delivered with some laughter.  Boost your goal to wellness with this awesome playlist!

Elite AthleteI LOVE to exercise! I equally LOVE music. When you put the two together, “What a Feeling!” as Irene Cara would sing. Music and exercise, exercise and music are certainly as great as Simon and Garfunkel or Sonny and Cher. Can there be a better duet than your favorite exercise with your favorite song?

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