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What’s your New Year’s resolution? Are you setting a goal to lose weight, stop smoking, start exercising, or get out of debt? Unfortunately, the odds are against you, as statistics show roughly 80% of New Year’s resolutions are broken by February. Why is it that it’s so hard to keep these resolutions, yet we constantly feel the need to set them year after year? Maybe it’s the “this year will be different”, “New Year, new me” mindset. However, we need to realize that a change in lifestyle will require planning, discipline, and sacrifice that we have not previously been accustomed to.
Good news! If you’re given the right tools to properly execute your resolution, you are more likely to keep it rather than giving up so quickly! Here are some quick tips to keep you motivated and on track:
Set reasonable goals. If your goal is to run 3 miles a week, and you haven’t run 3 miles in the last year, it’s probably not a good idea to pursue this resolution. This would be as effective if you were to say that you weren’t going to eat your favorite ice cream anymore! The idea is to improve, but not completely alter-your lifestyle. If you genuinely want to run 3 miles a week, make it a long term goal and take baby steps towards achieving it. Start off by taking a short walk a few days a week. Slowly transition into short jogs, then short runs.
Think ahead. Don’t wait until January 1st to implement your resolution—get a head start. As soon as you set your goal, start applying it immediately! If you wait until the New Year, you are more likely to put it off even more, if not forget about it completely.
Use a support system. The buddy system isn’t just for swimming anymore! Find a friend who shares the same goal that you do. With your personal support system, you can keep each other in check and catch each other when you start to fall. If you can’t find anyone to share your goal, at least tell your friends about your resolution. You are more likely to succeed with the help and support of your friends. Also, post reminders for your goal in visible places.
With these tips in mind, you should be able to ring in the New Year with a successful start!
Can you believe it? We are already in the thick of the holiday season! Right now, everyone is rushing around making sure everything is just perfect for the holidays. In these hectic times, we can lose sight of ourselves and put everyone and everything else first. If you find yourself stressed and busy this holiday season, here are five ways to sneak in some time for yourself and your body.
Start Your Day with Some Stretches
First, make moving a part of your morning routine. Start by contracting and relaxing your muscles from your toes to your head. Scrunch your toes for 5-10 seconds and then relax. Repeat that a couple of times and start working your way up, activating every body part. After that, you can hop out of bed and move through some stretches for each muscle group. If you’re feeling froggy, you can follow a yoga routine. There are some great examples for beginners on Youtube!
Park Farther Away
Next, instead of looking for the closest parking spots, look for one that’s farther away. If you do this on each trip to the store, those steps will definitely add up. Did you know that it is recommended that adults get in 10,000 steps every day? Studies report that only about half of Americans achieve that goal. Parking a few spots farther away will help put a dent on those numbers!
10 and 10
Throughout the day, take a few minutes and do 10 air squats and 10 push-ups. Your goal is five rounds of this a day. After doing 50 squats and 50 push-ups every day, you’ll start to feel changes in no time! Remember for squats, your hips and knees should move at the same time. Don’t stick your rear out too far and don’t come up on your toes allowing your knees to go way past your toes. For push-ups, if you can’t do a full push-up you can always modify to knee push-ups, elevated push-ups on a bench, or even push-ups on the wall.
Walk It Old School
Up next, when given the opportunity to use the elevator or take the stairs…take the stairs. Not only are the stairs typically quicker (no waiting in line or waiting on an elevator car to make it to your floor), but you also add more steps to your daily log. Climbing stairs also creates a physiological response to increase heart rate and speed up your breathing. That means more active time for you!
Speaking of stairs…during those times when you have a few extra minutes on your hands, take a few laps up and down the stairs. There are many advantages to walking flights of stairs. One major advantage is efficiency. While climbing stairs your body burns more calories per minute than jogging! Also, stairs are a free gym. Some people have stairs in their home, but if not, try visiting a local park or mall that’s open for mall-walking in the morning. Finally, making stairs a habit leads to a healthier lifestyle. Studies show a lower mortality rate among people who climb 55 flights of stairs per week. Just think – that’s just under eight flights of stairs a day!
Being more fit and active makes all that holiday shopping and prepping easier, less painful, and with less fatigue. Now you’ve got a plan of attack and more ways to stay active and healthy this holiday season! Now take action, take time for yourself, and take on the season with confidence! If you have pain from the extra standing and walking, you can always schedule a visit with one of our physical therapists. If you’re looking to increase your strength or stamina to make the walking and shopping easier, call us today and set up a FREE consultation with one of our Wellness Coordinators!
Have you heard the phrase “manual therapy”? No, it doesn’t mean we’re going step-by-step through a handbook or manual during your physical therapy sessions…. Manual therapy is the assessment and treatment of neurological, cardio-respiratory, and orthopedic problems through hands-on interventions. A skilled manual therapist is able to evaluate and address diagnoses by rolling up their sleeves and feeling their way through treatment. The objective of manual therapy is to treat the neuro-orthopedic component of any disorder by focusing on the cause of disease or condition itself. The treatment can utilize massage, myofascial release, soft tissue mobilization, joint and nerve mobilization, joint manipulation, and muscle energy techniques.
Benefits of manual therapy include:
- Effective for acute and chronic pain
- Helpful in relaxing muscles and breaking up scar tissue
- Useful in increasing joint movement beyond restricted range of motion
- Helpful in reducing painful muscle spasms
Seven of our physical therapists at Elite are actively completing coursework and education hours to obtain their FAAOMPT (Fellow of the American Academy of Orthopedic Manual Physical Therapy). This is the highest form of education for physical therapists, and currently, there are only 22 registered Fellows in the state of South Carolina.
While manual therapy is a great resource to utilize during treatment sessions, that’s not all we put to action. We may also incorporate a variety of exercises, equipment based therapy (such as dry needling or electronic stimulation), and ultrasound. Each patient is different, so we’re sure to complete a full assessment before launching a course of treatment to make sure your plan is individualized to you!
From two day shipping to grocery concierge services to being able to know in real time which traffic route is the fastest just by pulling up an app on your phone—we live in a day and age of instant gratification and convenience. Wouldn’t it be nice if healthcare worked the same way? What if, at the onset of pain, injury, or physical inconvenience, you were able to contact your healthcare provider and be seen within a week? a couple of days? a matter of a few hours? As evidenced by the growing number of urgent care facilities in the Upstate, there’s certainly a need that’s being addressed in the community. However, when you’re in need of a specialist, the process can become lengthy and in some cases, your health care should not be put on hold.
Fortunately, the state of South Carolina recognizes this sense of urgency and has Direct Access regulations in place that allow you to be seen by a physical therapist for up to 30 days, no referral needed! At Elite Integrated Therapy Centers, we make it our mission to accommodate you within 24-48 hours. During your first visit, we will evaluate the issue and create a plan to treat the root cause of the problem, not just the symptoms. On the back end, we will loop in your primary care physician to keep things on pace, just in case we anticipate going over that 30 day mark. Physical therapy is a great option to not only address your issues quickly, but is also cost effective in the long run. For example, a recent study found seeing a physical therapist within 14 days of onset of pain can minimize health care costs by 50%!
Curious as to what physical therapy can treat? While physical therapy is commonly thought of for back pain or athletic injuries, it can address so much more: muscle pain, joint pain, vertigo, TMJ/lock jaw, pre- & post-surgery, pain pre- & post-pregnancy, and incontinence, to name a few. Why put your healthcare on hold? Call today to speak with one of our team members at Elite Integrated Therapy Centers!
MARK YOUR CALENDARS… for the premier health and and lifestyle festival of the year!
Elite Integrated Therapy Centers is proud to be a sponsor and presenter at the NESS Fest, coming to Fluor Field in Greenville October 20 & 21, 2018. Join us for the two day community-driven health and lifestyle festival, explore the pillars of wellNESS, goodNESS, fitNESS, and wholeNESS, and experience all that the Upstate has to offer direct from the leaders in our #teamNESS community!
While you’re there, you’ll have two opportunities to see Elite Integrated Therapy Centers take the stage:
SATURDAY, OCTOBER 20 | 2:15pm | Dry Needling
Paul Hecker, PT, DPT, OCS and co-owner of Elite will be presenting on and demonstrating dry needling therapy. This is a unique technique used to help with back pain, headaches, and other muscle spasms!
SUNDAY, OCTOBER 21 | 2:15pm | Fitness & Wellness Demonstration
The team of Certified Personal Trainers from Elite’s Health & Wellness Program will be discussing how they can help people in all stages of their fitness journeys be the best version of themselves!
Save 10% on your tickets using our discount code ELITETHERAPY10