The Physical Therapy Doctor - January 2023


While working with your physical therapist in person is a crucial part of recovery, the maintenance you do at home matters just as much. However, most people find sticking with their at-home therapy routine harder than expected. Sometimes we’re exhausted after a long day, have other plans, or simply forget to perform home therapy. It makes sense why so many people can easily fall behind on their healing. We’d like to help — so if you’re feeling unmotivated, try these four easy hacks. Educating Yourself The most straightforward way to ensure you follow through with your at-home therapy is to understand the benefits you’re receiving from it. If you feel it’s pointless to exercise at home — and you plan on just waiting to see your therapist — you will lose the motivation to accomplish what you should be doing to properly heal.

you’re getting from those at-home exercises. That way, when deciding whether to do them, you’ll know precisely how you may harm yourself by failing to follow through.

be, find these pockets of time and set an alarm as a reminder to do your physical therapy. Starting Earlier If you don’t want to use your lunch break or relaxation time for physical therapy, start your day earlier to fit it in. Set your morning alarm to go off only 10–15 minutes before it normally would — and get those exercises in! This way, you’ll feel more awake by moving your body first thing in the morning. Plus, you won’t have to feel anxious about completing your routine later in the day. Multitasking You don’t need to do your physical therapy alone in a silent room. If you like to watch TV in the evenings, complete your therapy while watching and exercising simultaneously. If your dinner has to bake for 30 minutes, use that time to do your PT. Before you know it, you’ll have completed your therapy, and you can be proud of how hard you’ve worked to improve your health.

Using an Alarm Once your at-home therapy is

prescribed, figure out when it best fits into your schedule. Maybe you have free time after dinner or during your lunch break. Whatever the case may

Next time you see your physical therapist, ask them about the benefits

Volunteer to Keep Your Body and Mind Active! Sharing Your Time Can Become Your Favorite Exercise

Staying active is increasingly vital to our health as we age. But pain, injury, or the lack of an exercise location can limit how we keep fit. But luckily, there is an easy way to have an active lifestyle without lifting weights or joining a gym: volunteer! Here are three reasons volunteering can be your new favorite exercise if you’re looking to flex some physical, mental, or social “muscle.” It moves you. Volunteering offers different ways to move your body! Even small things like strolling through a park to pick up litter, navigating around a soup kitchen, or directing visitors at your local donation center keep you active. Most organizations are happy to modify more strenuous activities (like lifting heavy boxes or walking up a steep hill) to fit your abilities. So, even if you’re just beginning an exercise habit, volunteering is a perfect initial step in your fitness journey. Your brain expands. When you volunteer with others, you usually have a common goal, like feeding the community, cleaning up a park, or planting

a garden. Joining others to accomplish a task provides a significant brain boost, and studies show camaraderie increases positive thoughts and feelings.

On top of feeling better, volunteering keeps your mind agile. By working hard to solve a problem, you’re using more neural pathways, which helps keep mental decline at bay. You form connections. As we mentioned earlier, when you show up to volunteer, others usually attend for the same reason. Socializing with the group can help you feel less isolated and more connected to others, and some of these people may even become friends when the job is complete. If you want to get active but don’t know of volunteer opportunities in your area, visit and enter your zip code to find local in-person options. Help yourself and others by making volunteer work your go-to exercise!

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