Orthopedic Tips for Winter Activities | Boulder Longevity Institute

The New Year is upon us, and with it comes resolutions to get fit this year. Starting a new health regime can be daunting, so here are some of the top hacks to help you on your way to a new you.

  1. Drink water first thing in the morning, even just 8 to 10 ounces when you first wake up. People wake up dehydrated from a lack of fluid intake during sleep. This helps wake you up and regulates your circadian rhythm.
  2. When starting a new activity in the New Year, getting appropriate shoe wear for the activity is critical. You need to make sure you have the proper support, breathability, toe space and traction for your new sport. Your orthopedist thanks you in advance.
  3. Warm up prior to exercising. A few minutes spent stretching can keep you from weeks of grief and discomfort from your sprain or tweaked shoulder because you didn’t stretch. Don’t start the New Year unable to do the activities you enjoy because you didn’t take 5 minutes to stretch. You can find great stretch routines on Pinterest, YouTube, or Instagram. Tag BLI if you have a great warm-up routine!
  4. Small changes reap big rewards. For instance, instead of giving up all caffeine, maybe cut one cup of coffee a day and work towards your goal slowly. You’ll get there. If you try to make drastic changes, you’re setting yourself up for failure.
  5. With winter here we’re all spending more time inside, not getting the sun we need or want. Make sure you supplement with Vitamin D daily for mood, immunity, bone health, and nervous system health.
  6. Try to be less sedentary. Even if you work a desk job, try setting an alarm for every hour to go for a short walk, even if it’s just around your workspace. At the end of an eight-hour day the steps add up. Also think about trying a standing desk, under desk elliptical, or a bicycle chair.
  7. One often overlooked aspect of a healthy lifestyle is getting adequate sleep. Practice good sleep hygiene, going to bed and getting up at the same time daily regulates your circadian rhythm which affects your mood, weight gain, hormone levels, and countless other things.
  8. Take your health into your own hands. Don’t be afraid to read articles and ask your doctor questions. You may find new treatment approaches or even something as simple as a support group. This can increase your physical and mental health.
  9. Remember to treat yourself with kindness. Smile. Try to become more resilient. There will be trials and tribulations. Sometimes you’ll succeed, and sometimes you won’t. Just remember, health is a lifelong journey, and it won’t just be based off a resolution, but your actions throughout your lifetime.
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Published January 10, 2023

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