With the temperatures dropping and the holidays knocking at your door, it's even more important to keep moving! Not only is movement beneficial for your mental health, but it helps your physical health, immunity, and many areas of your life. Here's five easy ways to keep moving and stay healthy this holiday season:
Set a Daily Step Goal
Choose a realistic step goal that will challenge you. The American Heart Association recommends 10,000 steps each day. But if that simply isn't possible for you, try adding an extra 3,000 steps to your day and gradually work up to 10,000 steps.
The National Sleep Foundation recommends that adults aged 26-64 years old get 7-9 hours of sleep and those over 65 years old should sleep 7-8 hours each night. Without a good night’s sleep, it’s more difficult to stay focused and get moving. Sleep is an important part of the healing process, so setting (and sticking to) a bedtime routine can help you get to the recommended amount of sleep for you to be happy, healing, and productive.
Drinking water is so important for your health. The American Council on Exercise suggests drinking 17-20 ounces of water 2-3 hours before your workout, 8 ounces of water during your warmup, and at least 20 ounces of water during your workout. You can also stay hydrated throughout your day-to-day by putting some flavor in your water, eating water-filled foods, and keeping a water bottle with you.
Wear Comfortable Shoes
Choosing the right pair of shoes helps to avoid injuries and discomfort while you exercise. Your shoes should feel like a relationship with a good friend – natural and supportive! If this doesn't sound like the running shoes in your closet, it may be time to get a new pair!
Listen To Your Body
You know your body best and it’s just as important to rest when needed as it is to push yourself. When you exercise, try to challenge yourself but notice when your body needs a quick break. Especially at the beginning of a new exercise routine, it can be easy to become discouraged, but remember that progress takes time. Giving yourself grace and being kind to yourself will help you feel more confident and ready to take on your workout!
If you notice pain while you exercise, contact Performance Physical Therapy to schedule a free 15-minute evaluation with a physical therapist. Our 13 clinics in Rhode Island and southeastern Massachusetts can help you recover from a wide variety of conditions and injuries.