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Fast and furious, 2022 is approaching! If you've made a New Year's resolution for the upcoming year, chances are you have done some reflecting of yourself and your life and subsequently asked yourself, "What would I like to improve on in 2022?", or, "What goal would I like to have achieved by the end of the year?" We work towards setting attainable goals so we can be successful, happy, and healthy. But let's be honest, not everybody is good at keeping their resolutions.

In fact, according to U.S. News & World Report, approximately 80% of New Year’s resolutions fail.

One of the biggest reasons for that is because people start too hard out of the gate and end up giving up. Those who are just coming off an injury or are new to exercise should be extra careful when it comes to starting out to prevent injury.

"Everyone is making those New Years resolutions and they have not done anything exercise-wise. They start too hard, and they get super sore that they quit, and they end up quitting their resolutions altogether," said Samantha Minnick, PT.

Minnick recommends following these tips if coming off an injury or new to exercise:

For exercise:

  1. Start really slow. Starting slow is crucial to getting back on track and avoiding injury.
  2. Go on a walk around the block. If that went okay, go 2 blocks the next day.
  3. Ride a bike slowly. Start at 5 minutes at a very slow pace and increase if you can.
  4. STRETCH. Start a stretching program or routine.

For lifting weights:

  1. Start with stretching to make sure your muscles are warmed up.
  2. Do some cardio such as running or walking to get your body warmed up.
  3. Start lifting slowly and carefully; 10 reps comfortably and then start progressing as it gets easier.

Listening to your body during and after physical activity is crucial for proper training. As Samantha urges, starting out slow and doing the little things such as stretching can go a long way and in the end, can help us achieve our New Years resolution. Slow and steady wins the race!

If you have any questions or concerns about proper exercise, please contact Phelps Memorial Therapy Center at 995-2865.