Happy New Year! We in the PT department hope that everyone had a safe and restful break.
As we enter the New Year, we know that many resolutions involve increasing exercise and activity levels. Here are some of our suggestions for achieving your resolutions:
Stretching
This can be done in the morning, before bed, or during breaks at work.
- Shoulder circles
- Wrist circles
- Neck circles
- Toe touches
Cardiovascular Exercise:
This can involve activities such as walking, jogging, running, biking, dancing, etc.
- 150 minutes/per week of Moderate Intensity = 64-76% HR Max
- Fat burning tends to be greatest in the moderate intensity range
or
- 75 minutes/per week of Vigorous Intensity = 77-95% HR Max
Strength:
These are suggestions for strength exercises without weights.
Upper Extremity:
- Wall Pushups – the further your feet are from the wall, the harder it is
- Tricep dips – the further out your feet are, the harder it is
- Scapular setting – push your shoulders down and squeeze your shoulder blades together
Abs and Back:
- Inchworm – hold plank or add pushup to increase challenge
- Superman
Lower Extremity:
- Squats
- Glute bridges
- Calf raises
- Lunges
Remember – start slow and build up.
If you have any questions, feel free to give us a call. And if you’re having any problems, come and see us!
