New year’s resolutions around fitness and exercise are incredibly popular. The excitement and hope generated by the start of the year makes starting an exercise program easy. But, sticking to your exercise program is a whole other challenge.

Now that it’s February, staying with it gets hard. Life gets busy, motivation drops, and suddenly you’re back on the couch, wondering how you’re 6 episodes into The Golden Bachelor instead of at the gym. 

You know the benefits of exercise – they’re probably what motivated you to start exercising in the first place. If you need a reminder here are just a few:

• 3 hours of exercise a week reduced pain and disability by 47% in people with knee arthritis
• Exercise reduced the progression of dementia by 50%
• Exercise reduced the risk of hip fracture in post-menopausal women by 47%
• A meta analysis showed exercise decreased anxiety by  48%
• A low dose of exercise relieves depression in 30% of people, a higher dose woks for 47% of people
• A 12 year study of 10,000 Harvard alumni showed that people who exercised were 23% less likely to die
• Exercise is the #1 treatment for fatigue

Knowing that you should exercise or why you should exercise isn’t the problem. Actually getting up and doing it is. Here are our top tips for making sure you stick to your exercise plan:

Tips for Sticking with Your Exercise Program

Firstly, set realistic goals. Don’t try to go from zero to hero overnight. Start with small, achievable goals and increase them gradually. Make it easy to win – that helps you build motivation and an exercise habit. For some people that might mean starting with a daily 10 minute walk. For some people, that bar is too high. When we say make it easy to win, we mean easy. Your goal could be to scan your card at the gym 3 times a week. It might be putting on your walking shoes and going out the door. It might be one pushup. Start tiny.

Secondly, do activities you enjoy. Exercise isn’t punishment. Choose activities that are fun. It could be running, walking the dog, dancing, swimming, kickboxing, or playing a sport.

Thirdly, schedule it. Schedule your workouts like you would any other important appointment. When people ask you to do something else during that time, say “sorry, I’ve got an appointment.” The more you make exercise a routine, the less likely you are to skip it.

Other Tips to Stick to Your Exercise

Don’t go it alone. Having someone waiting for you at the gym really motivates you to get there. Having support helps push you to work harder, and motivates you when you’re feeling down. Your support could be a friend, the other people in a group fitness class, or a trainer.

Mix it up. Try a new class. If you usually run at the same pace, try intervals. Walk a different route. Doing the same thing over and over again gets boring and leads to burnout. Keep things interesting to stay interested.

Track your progress. Bonus points if you find a way to make it visual somehow. Our brains love to see tasks checked off, a chart or numbers going up, and rings closing. Seeing how far you’ve come is a great motivator. Keep track of your workouts in a journal, make a spreadsheet, use an app or fitness tracker.

Bribes work. Celebrate your successes, no matter how small. Set a goal to work out 3 times this week and treat yourself to your favorite coffee when you do. Buy yourself a new workout outfit, get a massage, or anything else that will help you stay motivated when you reach milestones.

Adjust. Don’t push yourself too hard, especially when you’re starting out. If you’re feeling tired and sore, take the intensity down. Plan rest days into your routine. Don’t make your goal and plan so rigid that it’s impossible to complete in the real world.

Forgive yourself! Everyone has setbacks. You’re going to get sick. You’re going to miss a workout. That’s ok. Pick yourself up and get back on track. That’s the key to sticking with your exercise program. With the right mindset and a little perseverance, you can reach your fitness goals.

rEFERENCES

1. Updating ACSM’s Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise 47(11):p 2473-2479, November 2015. https://journals.lww.com/acsm-msse/fulltext/2015/11000/updating_acsm_s_recommendations_for_exercise.28.aspx
2. Benefits of exercise for older adults: a review of existing evidence and current recommendations for the general population. Clinics in geriatric medicine 8.1 (1992): 35-50. https://www.sciencedirect.com/science/article/abs/pii/S0749069018304968
3. Exercise Acts as a Drug https://bpspubs.onlinelibrary.wiley.com/doi/full/10.1111/j.1476-5381.2012.01970.x
4. Perceived Exercise Barriers  https://doi.org/10.1002/art.22098
5. The Benefits of Exercise on Brain Health https://www.choosept.com/podcast/benefits-of-exercise-on-brain-health
6. Time Magazine: How To Keep New Year’s Resolutions: https://time.com/6243642/how-to-keep-new-years-resolutions-2/

What is reading rope? When we think about learning to read and to read well, we tend to immediately think about knowing letter sounds and how to sound out words. This is a prerequisite to reading fluency, but reading requires much more. Scarborough’s Reading Rope provides an excellent model of the skills needed to be an accomplished reader. Each rope strand represents a skill, and all the strands are then intertwined to indicate the relationship among the strands. When any one or more of the strands is weak, reading skills are compromised.

Reading Rope Skill Levels

A reading rope references two skill levels. One level is what we typically think of when learning to read. It consists of phonological awareness, decoding and recognizing sight words. Phonological awareness is knowledge of sounds and how sounds go together to make words. Decoding is sounding out words letter by letter and requires knowledge of the sounds associated with letters. Sight word recognition is knowing highly familiar words and reading these words without needing to sound them out. Sight word recognition helps us read more fluently.

The second level requires knowledge of language. Knowledge of language consists of background knowledge, vocabulary and sentence level understanding of language, verbal reasoning, and literary knowledge. Background knowledge (our understanding of concepts, ideas, etc.) and a strong vocabulary help readers understand what they are reading. They can relate new information in the text to knowledge they already have, and thus more easily understand what they are reading. Knowledge of language structure includes knowing the order in which we use words, rules that apply to the English language, and how an author’s choice of words and word order at the sentence level affects the meaning of the text.

Verbal reasoning is understanding figurative language which is knowledge of metaphors, similes, analogies, idioms, and inferencing. Readers usually learn a great deal about figurative language through school instruction. And lastly, literary knowledge is understanding book concepts such as turning pages, reading from left to right, and understanding the different types and styles of writing, such as fiction, nonfiction, autobiography/biography, poetry, etc. Our literary knowledge expands when we read different genres and styles of writing.

This reading rope model illustrates the skills needed to be an accomplished reader. Reading proficiently requires each skill, that is, to read text fluently and with understanding. A breakdown in any one skill will impact the ability to fully comprehend text and will make reading less enjoyable. Learn more about helping develop early literacy skills here.

PTs and nutrition are often seen as separate, but the truth is, they are deeply intertwined. To get the most out of PT, especially after an injury or surgery, integrating both is crucial. Here’s why:

Food Fuels The Body

During recovery from an injury or surgery, your body is working to heal itself. The activities and exercises you’re doing in PT are designed to help it along. To take advantage of all the work you and your body are putting in, proper nutrition is critical.

Protein provides the building blocks for tissue repair and muscle growth. Carbohydrates provide energy and help support your immune system. Your body also needs healthy fats to regulate inflammation and to build certain cells. Being short on any of these critical components will slow your recovery down. 

You also need enough micronutrients, like vitamins and minerals. For example, vitamin C makes collagen, which goes into bones, skin, and connective tissue. Vitamin D helps your body absorb calcium, which is important for healing fractures, or surgeries involving bones. Iron helps your blood cells carry oxygen throughout your body, which your body needs for healing in general. Again, being low on any of these micronutrients will affect your healing. 

Your Weight Affects Your Health

Being overweight directly affects your health. It puts you at higher risk for cardiovascular disease, stroke, osteoarthritis, back pain, diabetes, sleep apnea, and more. All of these are conditions that you might see a PT directly for, or that will impact your healing. Eating a healthy diet is the most effective way to reduce body weight. Therefore, combining a healthy diet with exercise is even better for your health. 

As an example, an 18-month study of 450 people with knee osteoarthritis showed that the group that lost weight through a diet and exercised had less pain, better walking speed, and lower joint forces in their knees than groups who either only lost weight, or only exercised. 

PTs can help with nutrition

While PTs are not authorized to provide individual diet plans or medical nutritional advice, they can still help with your nutrition.

• PTs can screen for potential nutritional deficiencies or imbalances that may impact your progress in PT or your overall health. This might involve screening for malnutrition, sarcopenia (muscle loss), or assessing dietary habits affecting energy levels, healing, or muscle building. 
• Your PT can educate you on the importance of nutrition for various aspects of rehabilitation and recovery. This includes explaining how specific nutrients like protein, vitamins, and minerals contribute to tissue repair, muscle building, energy production, and pain management.
• They can offer general guidance on healthy eating patterns, portion control, and choosing nutrient-rich foods to support reaching your specific physical therapy goals.
• PTs recognize that overall health and well-being involve various factors, including proper nutrition. They can encourage you to adopt healthy lifestyle habits that include a balanced diet alongside regular exercise and proper sleep hygiene.

Finally, your PT can recognize when your nutrition needs exceed what they are able to provide. In that case, they can refer you to and collaborate with a registered dietician or other qualified healthcare professional for help in dealing with complex nutritional needs or recommending specific dietary changes.

By combining the power of physical therapy and nutrition, you can achieve your recovery goals faster and feel your best!

References:

1. Effects of Intensive Diet and Exercise on Knee Joint Loads, Inflammation, and Clinical Outcomes Among Overweight and Obese Adults With Knee Osteoarthritis: The IDEA Randomized Clinical Trial Effects of Intensive Diet and Exercise on Knee Joint Loads, Inflammation, and Clinical Outcomes Among Overweight and Obese Adults With Knee Osteoarthritis: The IDEA Randomized Clinical Trial | Obesity | JAMA | JAMA Network
2. Ottawa Panel Evidence-Based Clinical Practice Guidelines for the Management of Osteoarthritis in Adults Who Are Obese or Overweight Ottawa Panel Evidence-Based Clinical Practice Guidelines for the Management of Osteoarthritis in Adults Who Are Obese or Overweight | Physical Therapy | Oxford Academic (oup.com)
3. Strategies for optimizing nutrition and weight reduction in physical therapy practice: The evidence Strategies for optimizing nutrition and weight reduction in physical therapy practice: The evidence: Physiotherapy Theory and Practice: Vol 25, No 5-6 (tandfonline.com)
4. Body mass index and risk of knee osteoarthritis: systematic review and meta-analysis of prospective studies Body mass index and risk of knee osteoarthritis: systematic review and meta-analysis of prospective studies – PMC (nih.gov)
5. Nutrition:  A Portion of PT’s Menu of Services Nutrition: A Portion of PTs’ Menu of Services | APTA
6. Considerations for PT’s Role in Nutrition Considerations Related to the PT’s Role in Nutrition and Diet | APTA
7. Nutrition and PT a Powerful Combination – Nutrition and Physical Therapy: A Powerful Combination | APTA

As parents, we often find ourselves overwhelmed with the never-ending list of household chores. Wouldn’t it be great if we could get our kids involved and lighten the load? Teaching children to contribute to household tasks not only helps them develop important life skills but also instills a sense of responsibility and teamwork. Here are some practical tips for getting your kids involved with with chores and to make it a fun and rewarding experience for the whole family. 

Start Early and Set Clear Expectations

Introduce age-appropriate chores from a young age. This could include simple tasks like putting away toys or setting the table. It could also include feeding the family pet or loading the dishwasher. Clearly explain what is expected of them. Explain why their help is important. Make it a positive experience. Praise their efforts and offer rewards or incentives for a job well done.  

Make it Fun and Engaging

Turn chores into a game or a challenge. For example, set a timer and see who can tidy up their room the fastest. You could also play some upbeat music while doing laundry. Use colorful charts or stickers to track their progress and create a sense of accomplishment. Encourage creativity by allowing them to choose their own cleaning tools or design their chore routine. 

Lead by Example

Children learn by observing, so be a role model when it comes to household tasks. Show them that chores are a normal part of daily life and something to take pride in. Involve them in your own cleaning routine and let them see the satisfaction that comes from a clean and organized home.  

Rotate and Share Responsibilities

Assign different chores on a rotating basis so that each family member gets a chance to experience a variety of tasks. This not only prevents boredom but also promotes a sense of fairness and equality. By sharing responsibilities, children learn the importance of teamwork and cooperation.  

Celebrate and Appreciate

Acknowledge and appreciate your child’s efforts regularly. Whether it’s a simple “thank you” or a small reward, positive reinforcement goes a long way in motivating children to continue contributing. Celebrate their achievements by having a special treat or outing to recognize their hard work. If you feel like involving your child in chores may increase some negative behaviors, we also have a great blog post with some simple ways to decrease behaviors.

Getting kids involved with chores is not only beneficial for parents but also for the overall development of children. By starting early, making it fun and engaging, leading by example, rotating responsibilities, and showing appreciation, you can create a positive chore culture in your home. Remember, the goal is not just to get the chores done but to instill lifelong habits and values that will serve your children well into adulthood. So, roll up your sleeves, involve your kids, and transform chore time into a bonding and learning experience for the whole family. Check out For Modern Kids for more tips on how to get your children more involved around the house.

Downloadable chore charts

Bilateral integration, more commonly referred to as bilateral coordination, is the coordinated and fluid movement of both sides of the body. Bilateral integration requires both hemispheres of the brain working together to enable bilateral movements. Kids who have difficulty with bilateral coordination may appear clumsy, drop things often, switch hands during tasks or use primarily one hand. Development of bilateral coordination skills is necessary for functional skills including self-feeding, handwriting, sports, dressing, grooming, and many other self care tasks. 

What are the Different Types of Bilateral Integration?

Bilateral coordination is made up of three main components, symmetrical movements, alternating movements, and dominant hand/ supporting hand movements. Symmetrical movements are when both hands are doing the same thing at the same time. Some examples of symmetrical movements include jumping rope, jumping jacks, and catching a ball with two hands. Alternating movements use the two extremities in alternating motions. Some examples of alternating movements include riding a bike and marching. Dominant hand/non-dominant hand activities require the participant to use one hand to perform a task while the other assists. Some activities that require this skill are lacing cards, coloring, and tying shoes.

Why is Bilateral Integration Important?

Bilateral coordination is required for a variety of skills. The ability to use both dominant and non-dominant hands in activities indicates a maturation of the brain which is very important for motor planning and visual motor skills. Difficulties with bilateral coordination can lead to difficulty in the classroom including skills such as using scissors, tracing, writing, buttons, managing lunch containers, and turning the pages of a book.

How Can You Help Develop these Skills?

Occupational therapy can help your child develop and improve their bilateral coordination skills. There are also many activities you can try at home to practice this skill in a fun way. Playing with play dough is a good tool for bilateral coordination. Encourage your child to roll the dough into a snake with two hands, roll it flat with a rolling pin, or roll it into a large ball with two hands. Zoom ball is also a fun way to practice this skill. Your child can open and close their arms symmetrically to make the ball zoom down the string. Many dressing activities also incorporate bilateral coordination. Some to try at home include zipping up a jacket, buttons, lacing, and tying shoes.

Aquatic physical therapy involves performing exercises and activities in water, usually a heated pool. Aquatic physical therapy can have lots of benefits for people with conditions like arthritis, back pain, fibromyalgia, osteoporosis, neurological disorders, sports injuries, and more. Let’s DIVE IN and explore some of the advantages of aquatic physical therapy.

Aquatic Physical Therapy Reduces Weight Bearing

One of the main benefits of aquatic PT is that it reduces the impact and stress on the joints and muscles, thanks to the buoyancy of water. When submerged, you feel lighter and more supported, which allows you to move more easily and comfortably. Your therapist can use different depths of water to change how much force you experience. For example, when the water is up to your neck, you only bear about 10% of your body weight. This can be especially helpful for people who have difficulty walking, standing, or exercising on land due to pain, stiffness, or weakness.

Aquatic Physical Therapy Uses Built-In Resistance

Another benefit of aquatic physical therapy is that water provides natural resistance. You’ve felt this if you’ve ever tried to move your arm or leg quickly underwater, or run in a pool. Water resistance can be adjusted by changing the speed, direction, or surface area of the movement. There is also equipment like hand webs, water weights, and kickboards that can make movements more challenging. Resistance training can help increase muscle strength and endurance, as well as improve blood circulation and heart health.

Compression

A third benefit of aquatic therapy is the hydrostatic pressure. This is the force that water exerts on an object, which increases with depth. If you’ve ever dove to the bottom of a deep pool and felt pressure on your body or in your ears, this is what caused it. The pressure of the water can be used to help reduce swelling in joints or tissues. The pressure of the water also gives your brain more input about the position your body and limbs are in. This can help improve proprioception, or the sense of where your body parts are in space. Improving proprioception can help enhance balance, coordination, and stability.

Heat

Our last benefit of aquatic PT is that it takes advantage of the warmth of the water, which can help relax the muscles and relieve pain. Warm water stimulates nerve endings in your skin, which can help block pain signals. It also dilates the blood vessels, which can increase blood flow and oxygen delivery to the injured or affected areas. Lastly, warm water can also have a calming effect on the mind and body, which can help you feel better. 

Aquatic PT can reduce the impact and stress on the joints and muscles, provide resistance and hydrostatic pressure, and use the warmth of the water to reduce pain while improving strength, endurance, proprioception and function. Aquatic physical therapy can also be fun and enjoyable. If you are interested in aquatic physical therapy, talk to your doctor or physical therapist to see if it is suitable for you.