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Checklist: 15 Steps Toward a Healthier You By Jake Gleason, MPT, OCS, Full Motion Physical Therapy
a balanced diet containing lean protein, whole grains, fruits and vegetables.
You’ve made a decision to embark on a journey toward better health but where to begin?
Get into the habit of reading nutrition labels at the grocery store. Not all foods are created equal. Make a conscious decision to shop for natural foods and increase the variety of foods you consume. Most individuals have food habits that keep them in a rut. Deviate from your regular diet and experience a new world of fruits, vegetables, herbs and lean protein.
You are probably thinking about how you can become healthier, be more pain free and move better than you do right now. The road to health can seem daunting. A simple systematic approach, such as a “to-do” list, may be just what you need to help you move forward with your goals. Here is a checklist of 15 things to do to help you get started: A gradual, personalized exercise program that takes into account your anatomy and physiology is important. A physical therapist or other qualified medical professional can conduct an evaluation and assist with this. Make yourself accountable to someone other than yourself. Log your exercises—either at home or at the gym—in a journal and inform your physical therapist or other medical professional about your progress. Self-confidence is critical. Believe in yourself and your ability to become stronger, healthier and more functional. If you think you can, then you can. Visualize yourself as being stronger, with
Jake Gleason, MPT, OCS, Full Motion Physical Therapy. Photo: Andrea Swayne
increased energy, as if you already achieved your goals. Positive expectations of health, vitality and energy are helpful to improve your health and well-being.
Never skip meals, especially breakfast. It is the most important meal of the day, so start your day right with a healthy breakfast. It will get your metabolism going and keep your appetite and blood sugar in check as the day progresses. Find an exercise partner to help you stay consistent with your exercise regimen.
Drink plenty of water. Hydration is important for your blood, kidneys and joints.
Consistency is key. Exercise at least three to four times a week.
Always seek qualified help. Expert supervision provided by a physical therapist or other medical professional is important, especially if you are recovering from injuries or medical conditions.
Challenge yourself each week. Gradual progression is the only way to improve. Stay within the limits of pain. When in doubt, ask your physical therapist.
Be aware of what you eat. Fat has twice the caloric density of carbohydrates and protein. So limit your fat intake and consume
Make sure a five- to 10-minute warmup and a five- to 10-minute cool-down are part of your exercise routine. Don’t forget to include stretching in the warm-up and cool-
down to reduce the risk of injury. Set specific goals for yourself—with the help of your physical therapist or other medical professional—and resolve to meet them. Reward yourself for small victories; They are important milestones toward your larger goal. Positive reinforcement is the best way to stay on track and reach your health and wellness goals. Many people think of physical therapy only after receiving orders from their doctor, following an injury. There are a few other smart reasons for consulting a physical therapist as you begin your quest for health. If you are preparing to have surgery, getting some physical therapy ahead of time can make rehab a whole lot easier after your operation. In terms of developing exercise/ fitness programs, physical therapy can be a great place to start, especially if you have an old injury or surgery that you need to be mindful of. Physical therapists are also a valuable resource when it comes to picking a surgeon, personal trainer, yoga instructor or Pilates instructor. Full Motion Physical Therapy, 31461 Rancho Viejo Road, San Juan Capistrano, 949.542.5000; 150 Avenida Cabrillo, Ste. B, San Clemente, 949.388.6552, www.fullmotionpt.net.