With the new year officially here, new beginnings welcome opportunities for change and often a kick-start to setting new goals. Sharon Cheng, an inpatient surgical physiotherapist at Markham Stouffville Hospital, shares tips and insights on setting realistic goals and staying motivated to exercise regularly.
In her role, Sharon says, “I enjoy getting people back on their feet and home to their loved ones. The greatest reward is seeing people progress, get stronger, and build their confidence in themselves.” She adds, “It’s important to stay active throughout the year, regardless of the seasons, to maintain overall health and wellness. Physical activity can improve quality of life and provide many short- and long-term benefits that improve mental and physical health.”
Here are three tips to get active and stay motivated:
Incorporate daily stretching
Incorporating daily stretching into your routine can significantly boost your physical health, improve flexibility, and enhance overall mobility. Whether you’re warming up for exercise or winding down after a busy day, regular stretching reduces muscle tension, promotes relaxation, and helps keep your body feeling strong and responsive.
These stretches are great for easing tension while working from your desk or relaxing at home:
Neck stretches
Helps to relieve pain and stiffness, and improve flexibility and mobility.
- Slowly roll your head to one side and hold
- Repeat on the other side
- Hold each position for 30 seconds
Seated hip stretch
Can help improve flexibility and mobility in your hips, and can also help relieve lower back pain.
- Cross your ankle over your knee
- Keep your lower back’s natural arch, gently lean forward, and stop when you feel the stretch in your glute and hip
- Hold each position for 30 seconds, then repeat
Chest stretch
This stretch helps improve flexibility, range of motion, and posture, while also relieving tension.
- Place your elbows on your desk and your palms on your shoulders
- Roll your chair back as you move your upper body backwards
- Return to the starting position
- Hold each position for 30 seconds
Setting a routine
Set up reminders to stand and take opportunities to move around during breaks from your desk or other setting that offer little movement. Incorporate 30 minutes of exercise at least three times a week. This could be a daily walk, either in one go or broken up into two 15-minute sessions. Over time you can develop a good routine and work up to five days a week. Staying active in group fitness classes or with friends can also be a great way to stick with your routine.
Find your passion
Choosing an activity you enjoy, and then make a realistic goal you want to achieve. For example, besides going to the gym or using exercise equipment, explore sports and activities like Zumba classes, swimming, or tennis.
Aside from keeping your body moving, Sharon notes the first step is ensuring proper form to avoid injury. Some considerations include seeking guidance from a trainer, physiotherapist, or even online resources to ensure you’re performing exercises correctly.
Staying active is key to long-term health and well-being. Start with small, achievable steps and remember that consistency is the key to success!
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This article appeared in the January 2025 issue of The Link. To receive Oak Valley Health’s community newsletter, subscribe now.