Not all goals are created equal
In lieu of our last blog about setting goals for spring-time, let's talk about how to set goals successfully! The first and most important element of goal-making is being realistic. As it applies to fitness, be honest with yourself and locate yourself on the fitness spectrum- are you truly a person who shuns all exercise, someone who works out casually 3 times a week, someone who walks to say in shape or a more dedicated gym-goer? Locate yourself and feel no shame- we all start from a different point on the spectrum; the important part is that we start at all.
A checklist for successful goal-setting
- On a piece of paper, write down your goal.
- Make it as realistic and detailed as possible- you want to walk 30 minutes a day, stretch for 30 minutes, or complete 3 30-second planks per day. The idea is that you keep it small and easily attainable at first.
- Choose a way of going about it that will bring you joy: what activity do you enjoy most? If running is not your thing, don't run! Choosing activities that bring you joy keeps you coming back for more.
- Choose a time frame that sets you up for success- no more than two months for a short-term goal.
- Schedule the time: set an alarm on your phone or write yourself a big, bold note on the fridge.
Set one goal at a time
This is the foundation from which you will grow. The feeling of success that comes with achieving one goal will spur you on to set and achieve the next one. At our office in Sacramento, we can help you achieve any fitness goals you set for yourself by supporting your body and treating chronic pain. Let's stack the odds in your favor- give our office a call to schedule an appointment today.
Dr. Raymond Espinosa, D.C.
Don't let flexibility slip away while you work...
....because it will! Sitting hunched over for 8 hours is a behavior that contributes to a steep decline in flexibility as we get older. If you choose to do nothing about it, then you are leaving your body at risk for injury from basic daily motions. Think of all the standing, walking, lifting, twisting and turning movements that you do in a day, many of which are unconscious processes. Now imagine that you couldn't do these with ease, that simply standing up could cause you pain. That is what is at stake if we let flexibility slip away.
Can you spare two minutes?
Instead focus on simple upkeep- 2 minutes an hour to establish a baseline of flexibility and keep muscles tension free; we promise you the effects will be astonishing. Start with these basic movements, all of which can be done from the seated position in your office chair:
- Gentle twist: sit up straight, inhale and exhale while gently twisting your body to the left, as you look over your left shoulder. Place your right hand on your knee and rest for 10 seconds then repeat on the other side.
- Release the shoulders: hands off the keyboard, sit up straight and squeeze your shoulder blades in toward each other. Hold 10 seconds and release.
- Release the neck: sit up straight, place your hand on top of your hand and gently lower your left ear toward your shoulder. Feel the stretch in the opposing side and hold 5 seconds, then repeat on the other side.
- Forward fold: sit on the edge of your chair, extend your legs with feet hip width apart. Inhale and exhale and fold your upper body down, reaching toward your feet with your hands. Grasp your ankles and rest this way for 10 seconds.
Use your time at work to preserve flexibility
Now instead of a situation in which you are actively defeating your own flexibility, you are adding to it! This is a crucial difference-maker in our experience as we age and our bodies slow down: flexibility is one of the factors that can make the difference between chronic pain and an old age of independence. Let's start restoring that flexibility today! Give our office in Sacramento a call to schedule an appointment.
Dr. Raymond Espinosa, D.C.