Becca Swope PT, MSPT, OCS and Anna Hinman PT, DPT, CHC, CEAS

It’s resolution season! With 2019 here, a lot of us are hitting the reset button on our health and setting goals to become more physical active. It can be difficult to fit physical activities into your already busy day though. Our Guru’s from the Grantham clinic are here to help with 5 tips to help you meet your goals!

 

 

1. PARK THE CAR

Don’t stress yourself out trying to find that one open spot close to your building. Park far away in that nice open lot and get a few extra steps in. Same thing when picking up your mail! Park the car and use it as an opportunity to take a quick walk!

2. GET MOVING

We’re not built to sit all day. Set an alarm for every 30 minutes for a quick stroll, stretch, or exercise. Try doing a few squats, toe-touches, or side-bends to get the blood moving!

 

3. MULTI-TASK

Chores building up and you still haven’t gotten in your exercises? Time to do double-time! Try heel raises while washing dishes, balancing on one leg while brushing your teeth, or flexing your core while driving around on errands.

 

4. STEP IT UP

You don’t have to have a fancy watch to track steps. Did you know most smart phones have a pedometer built into them? Set goals you can manage with yours and work up to 10,000 steps a day!

 

5. MAKE IT A HABIT!

Don’t jump back into your exercises full tilt. That’s how you injure yourself and set yourself up to fail. Start slow with goals that you know you can achieve. That way you have no excuses to not do them and can create a habit over multiple weeks. Then, you can start to ratchet up the intensity and work towards goals without having to re-engage your willpower constantly.

 

If you have any questions for our Grantham Gurus, please email us at scheduling@cioffredi.com.

 

New Year – Newsletter!


Goal-Setting Practice That Works

William J. Cioffredi, PT - FounderNew Year’s resolutions: most of us make them, and many fade by the first few months or even weeks. In our work, throughout the year, our purpose is to help people achieve their goals. We track every client, and our percentages are pretty high on helping people hit their target. This kind of goal-setting practice has reached beyond my professional life, and while I don’t profess to have great wisdom on the topic, I can tell you what has worked for me personally.

It’s pretty simple, and involves three steps.

1. Make your ‘resolution’ a specific goal that you can achieve. It’s something you can complete and is done. If your resolution is to exercise three times a week, that’s something you do—not an end result. What is your purpose with the exercise? For example, if you’d like to be able to spend a week exploring the coast with your grandkids in August or bike the Prouty in July, now you’ve created a purpose for exercising three times a week. When people come to us for help and we ask them what they want to accomplish with our treatment, oftentimes their response is something like, “reduce my pain and feel stronger.” While these kinds of responses are understandable, often one of our first tasks is to help the person identify the real purposes behind their goals (lifting their child, carrying groceries, stacking firewood?). Continue reading