Don't Hit Pause on Your Progress: Your PT Guide to Holiday Consistency
As we enter into the holiday season, we know that it is a wonderful time for joy, connection, and celebration. It is also a time when routines get chaotic, schedules fill up, and personal health goals often take a back seat. If you're in physical therapy, skipping sessions or your home exercise program (HEP) can lead to pain flare-ups, setbacks, and a longer recovery time.
This year, let's make a plan to keep your momentum going so you can enter the new year feeling strong and accomplished, not sidelined.
Why Consistency Matters More Than Ever
Life is busy, but remember why you started physical therapy in the first place: managing pain, recovering from injury, or simply moving better. The key isn't perfection; it's about maintaining movement over time. A few simple adjustments can prevent the "slippery slope" of missed sessions and ensure all the hard work you've put in doesn't go to waste.
Top Tips for Staying on Track
1. Plan Ahead and Schedule Everything
The holiday madness affects everyone, including your physical therapist's schedule.
· Book Now: Schedule your in-clinic appointments well in advance to secure the times that work best for you.
· Calendar Your HEP: Treat your home exercises like important appointments. Dedicate specific times in your calendar each day or week, even if it's just for 15-20 minutes.
· Be Flexible: If your usual post-work time is now for parties, try moving your exercises to the morning before work.
2. Communicate with Your Physical Therapist
We are here to help! Don't hesitate to reach out if you anticipate challenges.
· Modify Your Plan: If you're traveling or exceptionally busy, talk to us about temporarily modifying your plan of care or home exercise program. We can focus on the most foundational exercises to maximize your limited time.
3. Integrate Movement into Festivities
Turn holiday activities into opportunities for movement.
· Family Walks: Plan a brisk walk after a big meal or to go see neighborhood lights.
· Active Decorating: Incorporate squats or lunges while hanging ornaments or getting items out of storage.
· Playtime: Engage in active fun like ice skating, sledding, or simply having a dance party to holiday music.
4. Prioritize Self-Care
The holidays are physically and mentally exhausting. Taking care of your body is crucial for recovery.
· Get Enough Sleep: Sleep is when your body restores itself. Aim for 7-9 hours to ensure you have the energy and motivation for your PT routine.
· Stay Hydrated & Mindful of Diet: Enjoy treats in moderation, but prioritize nutrient-rich foods and plenty of water and electrolytes (especially if you drink alcohol).
· Ask for Help: Don't try to do everything yourself. Delegate tasks and lean on friends and family for support to avoid overexertion and stress.
5. Track Your Progress and Celebrate Wins
Motivation is key. Track your progress in a journal or an app to visualize your journey.
· Reward Yourself: Set small, achievable milestones and treat yourself when you reach them (e.g., a new book, a special meal, a relaxing bath).
A Simple "Anywhere" Routine
When traveling or short on time, remember that something is always better than nothing. Here are a few bodyweight exercises you can do almost anywhere:
· Squats (great for leg strength and mobility)
· Push-ups (modify on knees if needed)
· Lunges (improves balance and leg strength)
· Stretching: Focus on areas that get tight from sitting, like hip flexors, glutes, and low back.
Ready for a Healthy, Happy Holiday?
Don't let the hustle and bustle sideline your progress. With a little planning, flexibility, and communication, you can navigate the holiday season feeling strong and pain-free.
Call us today to schedule your advance appointments and discuss a personalized plan!
