Everyone’s done it. We’ve rung in the new year on the promise that this is our year to get healthy. We’re going to finally lose the weight, eat healthier, and feel better than ever. Sadly, many of us fail at this endeavor every single year . Let’s make 2021 different! Work toward your wellness goals by trying monthly challenges. These challenges allow you to focus on one area of your wellness each month, which will ultimately ensure you create sustainable habits. Here are three challenges to get you started! JANUARY: STEP UP Getting extra steps in during the day is the quickest way to introduce more activity into your life. Start easy and just track your regular steps for one week. Then, set a goal to get 1,000 more steps than that in the following week and build from there. Keep going until you’re regularly hitting a number that is at least 5,000 steps beyond your baseline! (If you don’t have an Apple Watch, Fitbit, or other fitness tracking device, find an old-fashioned pedometer and get to work!) FEBRUARY: DRINK UP Tracking your water intake and challenging yourself to drink more can help you feel more energized and make progress on your other goals. Start by calculating how much water you need to consume. Experts suggest
taking your body weight, dividing it by two, and drinking that many ounces of water each day. (For example, a person who weighs 150 pounds should drink 75 ounces of water.) Can you drink that much water each day for 30 days? If not, drink more each day throughout the month until you reach your goal. Give it a shot. We guarantee you’ll have more energy! MARCH: BULK UP Choose one area of your body to focus on this month. Want to improve your arm strength? Work your way up from five to 50 pushups throughout the month. Follow the same formula with squats if you want to focus on your legs. Or, try planking to strengthen your core. Start the month by holding the plank for 30 seconds and work your way up to 2–3 minutes! As you progress in each challenge, you’ll notice significant improvement. For the best results, rest whatever area of your body you’re focusing on during your regular exercise routine. (That’s how muscle grows!)
“Before I came to Kinetic Physical Therapy, the simplest things were extremely painful. Now that I have completed therapy, I can do those tasks pain-free. The staff at Kinetic was absolutely fantastic. My therapy was a fantastic experience.”
“Prior to my first visit with Mike, I had trouble sleeping because of the pain. I could not walk or stand for any length of time — now my pain is gone. I am sleeping better, and I can walk now with more confidence.”
–Gerald Knust
–Colleen Lajdziak
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