News from ARC Physical Therapy-February 2010

"I don't have time to go to the gym!" First of alll, it doesn't have to be the gym! It can be a dance class, Wii fit, yoga tape, take the stairs instead of the elevator, or simply getting off at the train stop before yours. The gym doesn't have to be the only solution. Start making exercise a positive force in your life and it will add to your longevity, improve heart and bone health, manage your weight and increase your energy.

"I can't afford the gym or healthy foods." Healthcare can be expensive in itself for doctor's bills and medications. That is why physical therapists are always trying to get their patients healthy and moving again so they can go back to the things they enjoy. I know you've heard it before, but why would you put cheap gas in your expensive car? Yes you are a fine tuned machine and need to start treating yourself to the best fuel for your body or your fine tuned machine will break down! Try eating more fruits and vegetables and choose healthier choices of meats and introducing more fish. If you put junk in the tank that's exactly what you'll feel like, junk!

"It's boring!" Yes it can be if you choose something that doesn't spark your interest or style. Get into a class or tag along with a motivated friend. Do your cardio during your favorite TV show or with your favorite toe tapping music that you designed especially for that day. If you choose an exercise tape alternate between several so that you can keep surprising your muscles and yourself! Vary your routine, ie cardio, yoga, pilates, a dance class or take the stairs instead of the elevator on various days so you break the monotony.

"It's too difficult to stay on my diet when eating out." Pack a lunch when you go to work so that you can control what you eat. Start asking your waiter if they can make you a healthier meal that has more vegetables or add meat to a salad. Refrain from the dreaded bread and crackers that are served with or at the beginning of the meal and ask for your salad dressing, gravy, etc put on the side so you can control your portions. It does take some forethought initially but it gets easier and more natural the more you practice eating healthy and asking for what you want. You might even be able to say goodbye to the caffeine in the morning or late afternoon for that added pick me up because you will already have the energy you crave.

Goals should be made that are realistic and attainable. Draw out a plan of how you are going to achieve your goals so that you are able to stay in the mindset as well as stay motivated. Try to keep like-minded people around you that are positive so that you can discuss your goals. Rewards are a great way to pat ourselves on the back as we look back at our achievements-just be careful not to sabotage all of the hard work you have put in. And lastly, remember New Year's Resolutions are made in the New Year so relax if you fall off, set a new set of goals and stay positive, fit and moving forward in life.