PlanYourWay to a Healthier You
How to Create the Right Fitness Routine
activity each week is recommended for most adults, so plan activities that at least fulfill that minimum. Your plan should also include a variety of activities to keep boredom at bay. Consider a number of things like walking, biking, swimming, and weight training when making your schedule. And don’t forget to plan for recovery time. Finally, write down your personal program so you can stay on track. GATHERYOUR EQUIPMENT If you plan to get started on the first of the year, you should have all the equipment you need ready before then. First, it’s important to get shoes that are comfortable and supportive and clothes that don’t affect your mobility. If you’ve chosen exercises that require equipment, do your research and purchase equipment with the most reliable reviews. Also consider downloading a fitness app to your smart device. They can help you keep track of your progress and even reward you as you hit milestones.
With resolution season around the corner, many of us are thinking about how to make healthier fitness choices in the new year. While dedication is the main ingredient for success, planning ahead can make sticking with a new routine easier. December is the perfect time to make such a plan. ASSESSYOUR LEVEL You probably have an idea of how fit you are, but using indicators to assess your baseline fitness gives you a way to measure your progress. Take note of your pulse rate before and after walking one mile, how long it takes you to walk one mile, how many pushups you can do at one time, how far you can reach forward while seated on the floor with your legs in front of you, your waist circumference, and your body mass index. These should give you a good baseline of where you’re starting. DESIGNYOUR PROGRAM Consider your long-term goal: Are you trying to lose weight, build muscle, or both? What small goals can you set to get there? Next, create a balanced routine. Doing 150 minutes of moderate aerobic
Making a solid fitness plan this month could be the key to finally achieving your health goals in the new year!
SUCCESS STORIES
Festive Apple Cider
“I was always treated with dignity and care. When I began, it was very painful to walk longer than 15 minutes. I have been able to resume all of my normal activities. Thank you to all!”
If you’re cutting back on calories, skip the eggnog and buttered rum this year and fill up your mug with this delicious mulled cider!
–Jeanne Varjian
Ingredients
• 2 tsp allspice berries • 1 inch fresh ginger, thinly sliced • 2 tbsp honey • 3 cinnamon sticks
• 1 lemon • 1 gallon pure apple cider • 1 large orange, thinly sliced crosswise • 2 tsp whole cloves
Directions 1. Using a paring knife, shave the lemon peel off in curls. Reserve the curls and save the lemon for use in a different recipe. 2. In a large slow cooker, combine the lemon peel with all other ingredients. Cook on low for 3–4 hours. 3. If desired, use a sieve to strain the spices. Serve and enjoy!
“From the first phone call I received, I experienced friendly, professional service. This year, 2020, had many roadblocks, but ProPT gave me the ability to progress on my own. Upon return, we didn’t skip a beat. The staff members are all friendly and really make you feel comfortable. I see how they treat all patients the same — with patience and compassion. Thanks to all the staff at Professional Physical Therapy!”
–Barry McLean
Inspired by BoulderLocavore.com
Professional Physical Therapy | 508-528-6100 • 3
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