home exercise program

With the new year upon us, everyone is setting out to start on those New Year’s Resolutions. Every year, exercise and practicing healthier habits are always in the top few resolutions and so we at Harbor PT want to give you some tips on how to make those resolutions into habits and help you create a healthier and happier life!

1. Set realistic goals – while the goal of going to the gym 7 days a week sounds great, it is best to be honest with yourself  and set goals based on your daily schedule and current fitness/health level. Setting too lofty of a goal can sometimes become overwhelming and lead to discouragement or can lead to injury.

2. Join a class- finding a form of exercise that works for you is important and joining a class can make exercise fun, hold you accountable, and teach you safe exercise habits all while being in a group of people with similar interests and goals.

3. Have a fitness buddy- setting fitness/health goals with a friend can make working toward your goals less intimidating and more enjoyable and make you more accountable. You don’t necessarily have to make the same exact goals, but even working toward similar goals as a team can help make the process more effective and enjoyable.

4. Start small- you can set a big goal for yourself, but as stated above, it is important to be realistic and to be honest while setting your goals. If you want to set that big goal, try breaking down that goal into smaller milestones; this will help keep you motivated while making progress.

5. Don’t be afraid to ask for help- starting something new is exciting but it can also be a little intimidating. But there are always people around to help you reach your goals. Whether that be a friend to help motivate you, a dietician to help you make smart choices in changing your nutrition, a personal trainer to help ensure safe exercise, or a physical therapist to help address a current/chronic injury so that you can continue exercising safely, there is always help available, so use it to your advantage.

Written by: Dr. Taylor Ryan, staff physical therapist at HPT

While the act of running itself is quite simple, finding and getting into a routine of it can seem daunting and difficult. But no fear, today we are going to discuss a few tips to get you ready to run!

1. Invest in a good pair of running sneakers – This is the one piece of equipment you need to run, so do yourself (and your legs) a favor and buy a good pair of sneakers. Your best way of finding the right shoe for you is to go to a sporting goods store or a running store, there you will find people who can help guide you to your perfect shoe.
2. Start small and slow – Start by just running a block or a lap around a track and see how you feel. A good way to build endurance is to split your workout into run-walk-run-walk, etc. Another way to build up to increased distances is to give yourself a target and then go a little further; example: aim for a tree in the distance, then once you get to the tree go for the next building/mailbox/driveway etc. As you build endurance you will be able to push yourself farther and farther.
3. Set a goal- Give yourself something to work toward! Get some friends or family and sign up for a fun laid back 1miler, 5k, etc. Community held races can be a great way to learn to pace yourself and meet other runners in your area.
   If you would like to learn more information about how to start running consistently for exercise, contact Harbor Physical Therapy and one of our physical therapists can help create you a running program.

In these unprecedented times, many people are turning to walking outside to relieve stress, spend some time outdoors, and maybe even to walk off a couple extra pounds they’ve gained while staying home. Walking is a great way to improve your cardiovascular health, boost your mood, and increase your endurance. It is a low-impact activity, so it is gentle on your joints. However, a sudden increase in repetitive physical activity can lead to the development of pain or injury. As you spend more time being active throughout your day, make sure you slowly build up your mileage/the time in which you are walking each day to prevent overuse injuries. If you are not used to walking for long periods of time, start with 10 minutes a day and slowly increase the amount of time you are walking until you reach your desired length (30 minutes per day is a great goal). You can even break up your walking into shorter, more frequent walks throughout the day to limit fatigue. As you walk, it is important that you wear supportive shoes to prevent the development of pain from poor alignment or poor body mechanics. If you have recently developed pain from an increase in exercise, have questions about the proper footwear for your body part, or are interested in learning more about other exercises you can do as you stay home, please contact our office to schedule a physical therapy evaluation today!

Written by; Dr. Chloe Smith