How to (Really) Achieve Those Health & Wellness Goals in the New Year

How to (Really) Achieve Those Health & Wellness Goals in the New Year

The beginning of the new year is a great time to make a fresh start, and for many Americans, that means writing a new chapter in the health and wellness department. But a staggering 80% of the resolutions set at midnight on the last day of the year fizzle out by the second week of February. Here are a few ways to make sure that you’ll be committed to your healthy pursuits—and will make them a permanent part of your life.

  1. Begin a sustainable form of exercise. It’s no secret that exercise improves overall health. Walking at a moderate pace is a safe and effective way to build health. Other forms of movement are complementary to walking – such as Pilates and yoga. Pilates and yoga both offer beneficial muscle strengthening, lengthening, and overall conditioning. If you’re uncertain as to where your abilities lie, a private session or two can help you get started. Riding a bike is also a great, low-impact way to exercise. Ensuring that your bike (no matter the type) is properly fitted is important for injury prevention. No matter how you choose to exercise, find an activity you love and you’re sure to be more consistent throughout the year.
  2. You don’t have to go it alone. It’s OK to get some help along the way. We’re biased, but physical therapists have the background and training to help you achieve a healthier lifestyle. Physical therapists can help people gain strength and get moving again. Many older adults experience vulnerabilities associated with muscle weakness—due to lack of activity, hospitalization, or surgery. This can cause problems with walking, balance, and other everyday activities, which in turn increases the risk of falls. Younger populations returning to sport also experience difficulties getting back to their fullest potential. No matter your age or your activity, studies show that a challenging program offers the most benefit. Physical therapists help match an exercise program to your abilities. When you can do a task easily, the PT will add challenge by adding resistance, repetitions, or new exercises. Stay on your feet, get back on that bike, and return to your athletic endeavor in a safer, more effective manner!
  3. Stay engaged and follow through on your goals. No one ever said that change is easy. In fact, even the smallest of adjustments—like, going to bed half an hour earlier every night or walking for 15 minutes every day—take discipline. If you find that you’ve lost your motivation or fallen off track, experts say that you don’t need to wait until next year to resolve to be healthier. A study in the American Journal of Preventive Medicine found that Mondays are the best day of the week to celebrate a new beginning—and because they come every week, there are 52 chances a year to press the reset button! So, don’t get discouraged by the inevitable minor setback—instead, dust yourself off and get back at it.

If you or someone you know needs a little help either getting back on track or finally getting to the bottom of that nagging pain so that you can reach your goals in 2019, let us know. Whether it’s persistent knee pain, an aching back, or perhaps concerns related to pelvic health, Elizabeth and her associates, Lauren and Kelsea, are ready and willing to help. Call us today!

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Covid-19 Notice

06/09/2020 Covid-19 Notice:

Our clinics are open for in-clinic physical therapy visits, telemedicine physical therapy visits and virtual Pilates sessions. This allows us to comply as much as possible with the phased reopening of WA State, while also meeting our obligation as essential infrastructure workers. For in clinic treatment, the PT will wear a mask and patient needs to wear a mask of their own, social distancing is observed throughout the clinic and rigorous cleaning guidelines will be followed. At times during your treatment, it may not be possible for your PT to observe social distancing, such as during certain manual therapy techniques. The need for in-clinic treatment vs. telehealth treatment will be a joint determination between you and your PT. You may review our Covid-19 Exposure Control, Mitigation and Recovery Plan for the details of how we provide safe in-person care.

We are grateful for and support all of our clients who have been able to march and protest in support of Black Lives Matter. In order to continue to provide the safest clinic experience possible for our clients and providers, we are asking that any client who has participated in a march or protest do one of the following: 1.) Switch to telehealth visits for 14 days. 2.) Get tested for Covid-19 and provide us with negative results. Note that Seattle's mayor has cleared the way for those who march to get tested without symptoms and encourages participants to get tested. 3.) Wait 14 days after marching/protesting to return to the clinic. Thank you for understanding that this policy is in place to allow us to meet our responsibility to all clients, which is to do no harm.

We remain passionate about helping you improve and maintain the function of your movement system so that you can do the activities you love. We invite you to follow/Like our  Facebook page, where I am offering complimentary weekly Pilates mat class on Fridays at 7am. All are welcome to participate in these classes or view them anytime on our Facebook page.

Please contact me directly with any questions or concerns. Be in touch with your PT to schedule your physical therapy visit. We are available via clinic phone (206-535-7356) and email ( We will update you here and our Facebook page as things change.

Thank you for your support of this small, locally-owned physical therapy private practice!

Elizabeth Rogers, PT

Owner, Elizabeth Rogers Pilates & Physical Therapy, PLLC