Regular exercise is one of the best things you can do for your health.
It helps you stay strong, keeps your heart healthy, and lifts your mood. Exercise can help you sleep better, think clearer, and feel more energized. Best of all, you don't need fancy equipment or hours of workout time to get these benefits.
However, starting an exercise plan is one thing - sticking to it is another. Here are some proven ways to make exercise a lasting part of your daily life:
Start Small, Win Big
- Even 5-10 minutes of exercise counts
- Build up slowly as things get easier
- Don't forget to celebrate your small wins along the way
Link Exercise to Your Daily Routine
- Try 10 squats while brewing coffee
- Do counter push ups while your food is in the microwave
- Stretch during TV commercials
- Practice bracing you core when picking up you kids
Make it Fun
- Pick activities you enjoy
- Try different types of exercise until you find what clicks
- Join a walking group, exercise class, or exercise with a friend
Make it Stick
- Research shows that exercising 4x / week for 6 weeks is the minimum to form a habit
- Put workout times in your calendar, and treat them like any other important meeting
- Pack your gym bag the night before
Get Support
- Work out with friends or family
- Join group fitness classes
- Find an exercise buddy
Need Help Getting Started?
As physical therapists, we're experts in movement and exercise. We can help you:
- Create a safe exercise plan that fits your needs
- Work around any pain or physical limits
- Learn proper form to prevent injury
- Build strength and flexibility safely
Whether you're completely new to exercise or getting back into it after a break, we're here to help. Don't let pain or uncertainty hold you back - schedule a visit to start your exercise journey the right way. If you are in the Falls Church or Arlington, VA area, reach out to our office if you need any assistance!
Remember, the best exercise plan is one you'll actually stick to. Start small, build slowly, and focus on consistency over perfection. Your future self will thank you!
About The Private Practice Section of the American Physical Therapy Association
Founded in 1956, the Private Practice Section of the American Physical Therapy Association champions the success of physical therapist-owned businesses. Our members are leaders and innovators in the healthcare system. The American Physical Therapy Association (APTA) represents more than 85,000 physical therapists, physical therapist assistants and students of physical therapy nationwide. For more information, please visit www.ppsapta.org.
Author
Alana Hamilton
Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and baby as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.
