Physical Therapy , Health & Wellness

Sticking To Your Exercise Program

Don’t fall off the treadmill (or bike, or rower, or…)

New year’s resolutions around fitness and exercise are incredibly popular. The excitement and hope generated by the start of the year makes starting an exercise program easy.

Now that it’s February, staying with it gets hard. Life gets busy, motivation drops, and suddenly you’re back on the couch, wondering how you’re 6 episodes into The Golden Bachelor instead of at the gym.

You know the benefits of exercise – they’re probably what motivated you to start exercising in the first place.

Knowing that you should exercise or why you should exercise isn’t the problem. Actually getting up and doing it is.

Top tips for making sure you stick to your exercise plan:

Set realistic goals. Don’t try to go from zero to hero overnight. Start with small, achievable goals and increase them gradually. Make it easy to win – that helps you build motivation and an exercise habit. For some people that might mean starting with a daily 10 minute walk. For some people, that bar is too high.

When we say make it easy to win, we mean easy. Your goal could be to scan your card at the gym 3 times a week. It might be putting on your walking shoes and going out the door. It might be one pushup. Start tiny.

Do activities you enjoy. Exercise ins’t punishment. Choose activities that are fun. It could be running, walking the dog, dancing, swimming, kickboxing, or playing a sport.

Schedule it. Schedule your workouts like you would any other important appointment. When people ask you to do something else during that time, say “sorry, I’ve got an appointment.” The more you make exercise a routine, the less likely you are to skip it.

Don’t go it alone. Having someone waiting for you at the gym really motivates you to get there. Having support helps push you to work harder, and motivates you when you’re feeling down. Your support could be a friend, the other people in a group fitness class, or a trainer.

Mix it up. Try a new class. If you usually run at the same pace, try intervals. Walk a different route. Doing the same thing over and over again gets boring and leads to burnout. Keep things interesting to stay interested.

Track your progress. Bonus points if you find a way to make it visual somehow. Our brains love to see tasks checked off, a chart or numbers going up, and rings closing. Seeing how far you’ve come is a great motivator. Keep track of your workouts in a journal, make a spreadsheet, use an app or fitness tracker.

Bribes work. Celebrate your successes, no matter how small. Set a goal to work out 3 times this week and treat yourself to your favorite coffee when you do. Buy yourself a new workout outfit, get a massage, or anything else that will help you stay motivated when you reach milestones.

Adjust. Don’t push yourself too hard, especially when you’re starting out. If you’re feeling tired and sore, take the intensity down. Plan rest days into your routine. Don’t make your goal and plan so rigid that it’s impossible to complete in the real world.

Forgive yourself! Everyone has setbacks. You’re going to get sick. You’re going to miss a workout. That’s ok. Pick yourself up and get back on track. With the right mindset and a little perseverance, you can reach your fitness goals.

Top tips for making sure you stick to your exercise plan: — Used with permission from the American Physical Therapy Association Private Practice Section

References:

Updating ACSM’s Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise 47(11):p 2473-2479, November 2015. https://journals.lww.com/acsm-msse/fulltext/2015/11000/updating_acsm_s_recommendations_for_exercise.28.aspx
Benefits of exercise for older adults: a review of existing evidence and current recommendations for the general population. Clinics in geriatric medicine 8.1 (1992): 35-50. https://www.sciencedirect.com/science/article/abs/pii/S0749069018304968
Exercise Acts as a Drug https://bpspubs.onlinelibrary.wiley.com/doi/full/10.1111/j.1476-5381.2012.01970.x
Perceived Exercise Barriers https://doi.org/10.1002/art.22098
The Benefits of Exercise on Brain Health https://www.choosept.com/podcast/benefits-of-exercise-on-brain-health
Exercise Assessment and Prescription in the older adults and individuals at risk for functional decline https://learningcenter.apta.org/products/exercise-assessment-and-prescription-in-older-adults-and-individuals-at-risk-for-functional-decline?_gl=11c4v900_gaMTEwNjIzMzg2MS4xNjgxODQyODcw_ga_ZZJK74HXNR*MTY5NzE5NzczNy4xMS4xLjE2OTcyMDAzODMuNTguMC4w&_ga=2.223614619.1495021570.1697197738-1106233861.1681842870
23 and ½ hours: What is the single best thing we can do for our healtt. https://www.youtube.com/watch?v=aUaInS6HIGo
Time Magazine: How To Keep New Year’s Resolutions: https://time.com/6243642/how-to-keep-new-years-resolutions-2/

Health & Wellness

Overcoming a Sedentary Lifestyle Doesn’t Have To Be Hard!

It’s true that finding time to workout during the day can be difficult at times from your sedentary lifestyle. You work for 8 hours a day, commute home, drive your kids to their activities, cook supper, get ready for bed…it feels like there aren’t enough hours in the day to get the physical activity you desire!

For many people, exercise appears to be an all-or-nothing proposition. Finding the time and energy to do so can be tough, but fortunately, there are a number of simple methods to include physical activity into your everyday routine without having to go to the gym or schedule a session.

Dubuque Physical Therapy has put together a list of ways you can easily increase your physical activity. Keep reading to learn more, and give us a call at our clinic to schedule an appointment for a tune-up with us!

7 ways you can get in better shape without heading to the gym

1. Do chores – but stretch while you’re doing that!

By doing chores and daily tasks for 20 or 30 minutes a day, you can live a cleaner and healthier lifestyle. In addition, you can get some exercise! Vacuuming, dishwashing, trash removal, and laundry all necessitate physical movement.

You may get exercise while also doing the housework you’ve been putting off if you take time out of your day to accomplish duties around the house. It’s a win-win situation!

2. Stand up and move around.

Simply standing in place may be one of the simplest methods to get some exercise. While it may not appear to make a difference, standing is far healthier than sitting. Standing burns more calories and is better for your posture because it reduces your capacity to slouch or hunch over. It also induces more exercise and helps to keep blood sugar levels stable after a meal.

3. Take the stairs and park far away from entrances.

We all want to move from one place to another as quickly as possible. We use elevators, park near entrances, and enter and exit through the closest doors… But, except for saving a small bit of time, this adds no long-term value. Make it a habit to take the stairs at work or park in the back of the parking lot at your grocery store. These simple actions can greatly increase your daily physical activity.

4. Find excuses to walk.

We all get a lunch break, and we can take use of it to make healthy choices. Instead of dining at the office cafeteria, order food from a restaurant down the street (and make sure it’s nutritious!) Alternatively, you can spend your entire lunch break walking or going to the gym.

You can bring a sack lunch and eat it at your desk before or after your workout if you choose this option. This will allow you to set aside time each day for physical activity.

5. Hang your workout equipment in plain sight.

By keeping your equipment in sight, it’ll increase the probability of you using them (because let’s face it, who’s going to rummage through their hall closet to find their yoga mat at the end of the day?)

So, keep workout equipment in an easy-to-see view around the house. Put your yoga mat beside the tv. Store your 5-pound weights on the side of the desk. Make it a habit of working out around the house while doing your daily activities, such as watching the news, cooking dinner, or even sitting at your computer.

6. Be sneaky!

Ideally, we’re supposed to get up and move around every 30-60 minutes throughout the day to initiate stronger blood flow, and to allow our bodies to stretch and warm up. But how many of us actually do that? (The answer – not many.) However, you can achieve this by tricking yourself into getting up more often.

Perhaps you drink your water from a smaller glass than normal, forcing you to get up and go to the sink every time you complete it. Alternatively, instead of having your own stapler or hole puncher on your desk, you go to the copy room every time you need one. You’ll be able to get up and walk around far more than you would otherwise if you get rid of these minor “conveniences” that we make for ourselves.

7. Give our clinic a call for more advice!

If you’d like more assistance on how to get yourself moving, don’t hesitate to contact us today.

Your physical therapist can provide you with a personalized workout plan to help get you moving in the ways you want. If pain is an issue, he or she can also provide you with pain relief methods and techniques. Physical therapy are movement experts, so they are great resources to utilize when looking to achieve physical goals.

We’re here to support you on your fitness journey!

Do you have pain that prevents you from participating in as much exercise as you’d like? Do you want a more systematic strategy to incorporate physical activity into your daily routine? Do you have no idea where to start?

Physical therapy can help you enhance your physical activity and achieve your goals, whatever the situation may be. We’ll devise a strategy to assist you in increasing your physical activity as quickly as we can so call us today!

Sources:

Physical Therapy , Health & Wellness

Physical Therapy for Dementia

Dementia is a group of conditions that affect the brain, causing problems with memory, thinking, communication, and behavior. Dementia has many forms, including Alzheimer’s disease, vascular dementia, Lewy body dementia, and more. It’s a big deal. According to the WHO, it’s the seventh leading cause of death worldwide and one of the major causes of disability among older people. While there is no cure for dementia, there are ways to manage the symptoms and improve the quality of life for people living with this condition.

Physical activity is one common recommendation. While exercise is certainly beneficial to everyone, the evidence for exercise’s effect on dementia symptoms is mixed. Most studies do show that exercise can help delay or reduce symptoms like depression, or apathy. Some studies also show a benefit in delaying or reducing cognitive declines. If you’re familiar with the benefits of exercise, this all makes sense. We know exercise has a positive effect on mood and depression. When your heart pumps harder during exercise, it increases blood flow throughout your body, including to your brain.

Does Any Type of Exercise Work?

For people with dementia, it doesn’t appear as simple as “exercise and symptoms improve.” Studies have shown that the type of exercise, duration, and frequency all make a difference. For example, one study showed that people with dementia who engaged in dance movement therapy had less depression and better physical function. A second group who performed other types of exercise at the same intensity did not see those benefits. This is where a physical therapist can be incredibly beneficial.

Physical therapy for dementia is tailored to each individual’s needs, goals, abilities, and preferences. The physical therapist will conduct a thorough evaluation of the person’s medical history, physical condition, cognitive status, functional level, and personal interests. Based on this information, the physical therapist will design a personalized treatment plan that includes specific exercises and activities that target the areas that need improvement.

The treatment plan may include:

Aerobic exercises to improve cardiovascular health, oxygen delivery to the brain, mood, energy levels, and cognitive function.
Strength exercises to build muscle strength and power.
Balance exercises to challenge the person’s ability to maintain equilibrium and prevent falls.
Functional exercises that mimic or practice daily activities that are important or meaningful to the person, such as climbing stairs, getting in and out of bed or a car, or using utensils.
Coordination exercises or more complex movements like dance or tai chi. Evidence shows more complex movements like these have larger effects on more dementia symptoms than a simpler exercise like riding a stationary bike.
Dual – task or cognitive exercises like combining walking with doing math out loud, or solving puzzles while on a stationary bike or treadmill. Again, research shows that combining physical and cognitive challenges can have an effect on dementia symptoms.

The physical therapist will monitor the person’s progress and adjust the treatment plan as needed. They’ll also provide feedback and encouragement. The physical therapist will also educate and advise the person and their family or caregivers on how to continue or incorporate physical activity into their daily routine and lifestyle.

Physical therapy is a safe and effective way to help people with dementia improve their physical and mental health, as well as their quality of life. Physical therapy can also provide support and guidance to people with dementia and their caregivers, helping them cope and adapt to the changes and challenges that come with this condition.