The new year is upon us! Take the time to care for yourself and help old nagging pain and injuries to heal. Manual physical therapy can get you back on track to obtaining your fitness goals and will help you transition back into exercise.

After you’re back on track, the next step is setting fitness goals for the new year! Start with small achievable goals that will allow you to feel the success. Then plan for a bigger fitness event (like a half marathon) in late spring and summer to keep yourself going. We challenge you to put your plan into action and have a healthy 2017!

A Few Fitness Goals to Start in January:


Fit in Exercise Everyday

We know…working out everyday is easier said than done – but it’s possible. Some people believe that workouts have to be at least an hour or more to be effective, which seems time-consuming. In reality, even 15 minutes to a half hour of exercise is beneficial to your body. Find small chunks of time throughout the day to get your heart pumping, whether that is a quick walk around the block after lunch or doing some yoga before bedtime.

Drink More Water

Dehydration can leave you feeling tired and groggy throughout the day, not to mention, it can also leave you prone to injuries and catching illnesses. For the new year, consider investing in a nice, durable water bottle that you can take with you wherever you go. Make it a habit to sip on water every time you see it.

Get More Sleep and Start Your Day Right

Going to bed late and rolling out of bed and out the door will leave you with little motivation throughout the day. Starting this month, try turning off Netflix a little earlier and go straight to bed without distractions. By going to bed at a decent time, you’ll be more likely to wake up a little earlier (maybe squeeze in a mini-workout) and start your day feeling refreshed and motivated.

Improve the Areas You Ignore

Do you head straight for the treadmill at the gym? A healthy exercise regimen should consist of cardio and strength training. Focus on planning a workout schedule that consists of both of these types of exercises to improve the function and strength of your entire body. Strong muscles, along with high endurance, will help you avoid injuries and improve your overall fitness in 2017.

Push Yourself a Little Each Day (But Don’t Go Overboard!)

If you’re hoping to reach that goal of a half marathon by Spring, you have to push yourself a little each day to work up to it. There are strategies (ratios) to increasing distance and strength which are important to stick with to avoid injuries. Remember, if you start to feel any pain or discomfort, stop and talk to your PT.

Eat for Fuel, Not for Comfort

Your body needs a healthy balance of foods in order to function properly. Eat foods that will give you the nutrients you need to work out to your full potential. After your workout, replenish your body with a healthy meal. Stay away from sugary foods that give you a temporary high, and try not to eat more than you need to avoid that sluggish feeling.

Don’t Let “Rest Days” Turn into “Rest Weeks”

Yes, it is absolutely okay (and often necessary) to take a break from your fitness routine. Give your body a break when you feel you need it, but make sure to get right back into it after your 24-hour break. Often our New Year’s resolutions don’t last after the first few weeks of January. Let’s break that trend!

Cheers to the New Year!
Megan, Diane, and Chelsea