Step into Better Health: Our Playbook for New Year Habits That Stick

As we welcome the new year, it’s the perfect time to reflect on our habits and make resolutions for better musculoskeletal health. Whether you’re aiming to maintain healthy joints, prevent disease, or enhance physical comfort, incorporating simple lifestyle changes can make a world of difference in 2024. With these sustainable and attainable habits, prepare to welcome a healthier, more vibrant version of yourself this new year.

Keep Moving!

Did you know that 1 out of 2 American adults do not get enough physical activity (CDC)? Or that strength training can reduce the risk of sports-related injuries by 33% and overuse injuries by 50% (British Journal of Sports Medicine)? The importance of regular exercise, stretching, and physical therapy cannot be overstated when it comes to orthopedic health. Exercise not only helps maintain an ideal weight but also strengthens muscles and supports joints.

The stronger your muscles, the better your joint support and stability will be—in other words, you’ll experience less pain, improved mobility, better flexibility, and greater balance. You’ll also reduce your risk of injuries, strains, and sprains. If you’re already feeling pain, start with your Orthopedic ONE physician. Performing exercises prescribed by our specialists can help reduce or even completely alleviate your symptoms.

Find activities you enjoy, such as swimming, walking, jogging, or exercises recommended by our team. No matter what you choose, incorporating movement into your daily routine is key.

Stretch it Out

Stretching is crucial for preventing stiffness, increasing flexibility, and improving performance. Simple stretches done regularly can alleviate tension in your muscles and joints. If you’re dealing with specific orthopedic issues, therapy with one of our experienced specialists can have transformative effects.

Your therapist can provide targeted exercises and techniques to address your unique needs, speeding up recovery and preventing future problems. When you stretch, you promote increased blood circulation to the muscles, which aids in the muscle repair process and minimizes recovery time. Not only that, but stretching and physical therapy can contribute to better coordination and balance, reducing the risk of reinjury and falls.

10-Minute Tips

If you only have 10 minutes to squeeze in a workout, here are our recommendations for activities that promote orthopedic health:

• Walking: Take a brisk walk around the block during your lunch break, commit to taking the stairs instead of the elevator, or even do a few laps around the house if you’re not able to get outside!
• Jogging, running, and sprinting: Sometimes you just want to get a quick sweat on. Try doing intervals of jogging, running, and sprinting for 10 minutes. Warm up with a few minutes of light running, then alternate between jogging and sprinting for short intervals.
• Pilates: All you need is a mat or carpet to get in a good Pilates session. You can find resources online to help you structure your workout—compile 10 exercises and perform each for 60 seconds.
• Yoga: If you’re looking to de-stress, try yoga and meditation. Find a 10-minute yoga flow online, roll out your mat, and connect with your mind, body, and muscles. For those with mobility concerns, modify the workout. Chair yoga is an accessible option that can still be challenging.
• Full-body circuit: To work your entire body, perform exercises like squat presses, burpees, walking lunges, and jumping jacks to get your heart rate up. Try to do a few sets of 12 repetitions, completing circuits one after another.

Remember, the goal isn’t to overexert yourself but to establish a manageable routine that aligns with your abilities and health goals in the new year.

Say Goodbye to Bad Habits

It’s time to bid farewell to habits that hinder your orthopedic health. Smoking and excessive alcohol consumption can have detrimental effects on your joints and overall well-being—and they can significantly impact patient outcomes and recovery timelines. Smoking restricts blood flow, impairs bone healing, and increases the risk of complications after surgery. Smoking cessation isn’t just a resolution; it’s a powerful commitment to a healthier you.

Similarly, excessive alcohol consumption interferes with bone density, increases your risk of infection after surgery, and compromises your body’s ability to recover. In fact, research has shown that those who quit smoking and drinking before surgery tend to experience fewer postsurgical complications and shorter recovery periods than those who do not (WHO) (Moffitt Cancer Center). By eliminating these bad habits, you can lay the groundwork for a healthier lifestyle and recovery.

Start Small

A commitment to your wellness doesn’t mean making drastic changes overnight. Instead, start small and gradually incorporate new habits into your daily routine. Setting realistic goals and celebrating small victories—from taking a long walk to cooking a nutritious recipe—can make the process more sustainable.

Consider beginning with short, low-impact exercises and gradually increasing intensity as your strength and endurance improve. Similarly, making minor dietary adjustments, such as reducing processed foods and increasing water intake, can lead to significant improvements over time. Nutrition plays a pivotal role—a balanced diet rich in vitamins, minerals, and nutrients supports bone density, aids in tissue repair, and helps maintain weight. By combining movement with a more nutritious diet, you’ll improve your orthopedic health one step at a time.

The goal is progress, not perfection! When you start small, you build a foundation for lasting change.

Start with the Specialists

Our Orthopedic ONE team can be a great ally on your journey to a healthier 2024. Regular communication ensures that any emerging issues are addressed promptly, preventing potential complications. Our providers can offer personalized guidance based on your unique circumstances, offering insights into suitable exercises and lifestyle changes that align with your goals.

Don’t hesitate to ask questions and share your concerns. Whether you’re planning a new exercise routine, adjusting your daily habits, or seeking advice for managing pain, our Orthopedic ONE specialists are here to support you. Healing is a collaborative effort, and we are committed to helping you achieve the best possible outcome.

As you step into the new year, seize the opportunity to jumpstart your wellness. By establishing these new habits, you’re enabling a healthier, more comfortable, and more mobile you for the years ahead.

Sources:

Chronic Disease Fact Sheet: Physical Inactivity (CDC)

The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials (British Journal of Sports Medicine)

Smoking greatly increases risk of complications after surgery (World Health Organization)

What to Know About Alcohol Use and Surgery (Moffitt Cancer Center)