Make a Resolution to Not Make a Resolution

It’s the time of year when many people (well, perhaps not George Costanza) ponder making some improvements in their lives.

But let’s not consider this blog a catalyst for creating a list of New Year’s resolutions, as 25% of us quit those in the first week and nearly half of us are done by February 1.

So, how about trying to be a little more mindful in 2023?

Studies suggest practicing mindfulness leads to a plethora of benefits that include the reduction of anxiety and depression, greater enthusiasm for life, and improved self-esteem.

Best of all, mindfulness is accessible to all!

So this year, instead of joining the Seinfeld 4 (show creator Larry David insisted Jerry, George, Elaine and Kramer were to show absolutely no growth, ever) let’s try a little mindfulness, often described as the ancient art of being present in the moment.

First, Mindfulness Meditation:

Find a place where you can sit quietly and not be disturbed. For a few moments, anyway. Let’s start with 8-10 minutes, but don’t get overly concerned with timing.

Focus attention on your breathing, as it enters and exits the body. Won’t be long before your mind wanders, which means you’re being pulled out of the present. That’s all right. Try to notice your thoughts and feelings as if you’re an outside observer. Return focus to your breathing. Notice where your thoughts are going, accept what’s happening, but always try to return your concentration to your breathing.

Try to do the 8-10 minutes once a day. Before long you will be able to put more focus on your breathing and less on any upcoming plans you may have.

Next, Mindful Eating:

A practice food often used is the raisin. Yes, a single raisin. Move slowly through the following steps.

· Pick up the food. Notice it’s texture, color, size.

· Hold the raisin to your nose and notice the smell.

· Place raisin on your tongue but don’t eat it. Notice texture again. Roll it around your mouth and notice taste as well as paying attention to the feeling.

· Finally, begin to chew the raisin. Pay close attention to the flavor, the texture inside, how it reacts with your body—saliva, temperature of your tongue, any other sensations.

This process just slows everything down and helps you become more aware. Once you do this with a raisin (should take a minute or two), imagine how much more enjoyable your favorite foods become? And you don’t have to wolf things down. Practice often.

We’ll revisit mindfulness throughout 2023. There’s so much to learn, but it’s best to start small and doable. Declaring that the new year will be a veritable “Summer of George” is a bit vague, much too broad, and entirely unrealistic.

Remember, mindfulness is all about paying attention to your thoughts, your actions, and your body. Taking these little steps on a regular basis—grounding yourself in the present—can lead to big benefits and a healthier life.

Keeping your Resolution & Physical Therapy

Kris Tebo, PT, DPT

With the new year people begin to set goals and make resolutions. Losing weight, getting to the gym more often or getting into "better shape" are all common. These all require increasing your amount of physical activity. More activity is great for your health, energy levels, sleep, and mood. However, ramping up your activity level too quickly can lead to pain, injury and disappointment if your body isn't ready for it. Your physical therapist is an expert in movement and can help you safely reach your fitness goals.

People think of physical therapists as the people to see after an injury, but a visit before you change your activity level could prevent injury in the first place. An evaluation by your PT will include assessment of your strength, range of motion, and functional movement patterns - think jumping, running, squatting, carrying. Most common injuries from new fitness routines are caused by underlying weakness, range of motion deficits, or compensatory movement patterns. Your PT will find these during your assessment. They can then prescribe exercises to address the issues found and get you safely moving toward your goals.

The other common way people get injured working towards their resolution is over-training, or doing too much too soon. Physical therapists are also experts in exercise prescription and program design. Your PT can help you create a routine specific to your needs and goals that will progress appropriately and keep you out of trouble. So stop only thinking of your PT after you're injured. In this case, it's true that an ounce of prevention is worth a pound of cure. Seeing your physical therapist early on can keep you on track, injury-free, and help you reach your goals for the new year!

Check out one of our earlier blogs here to learn about what you can be doing to reach your goals.

APTSM does offer performance training, bridge training (for those transitioning out of therapy and into a more intensive exercise program) and FREE 15-minute consultations. So call us today and schedule your appointment and get back on track with your resolutions. 920-991-2561

Some material in this blog is provided by the Prive Practice Section of APTA