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

3/27/2020 Covid-19 Notice:

On March 19th, we made the difficult, yet important decision to close both clinics, in order to do our part to flatten the curve. We will reopen the clinics part time on Monday, April 6th, with an emphasis on telemedicine. This will allow us to comply as much as possible with the governor's Stay Home Stay Healthy order if it is extended, while also meeting our obligation as essential infrastructure workers. According to Dr. Matos, an expert in biological surety and the management of select agent programs at federal facilities: "Physical therapists are essential in flattening the curve of the Covid-19 pandemic. They play a key role in keeping people they can help out of doctors' offices and ER's. This will not only free up the medical teams to treat those impacted by Covid-19, but also limit the exposure of those seeking the care of the physical therapist." To that end, we will focus on telemedicine, but also allow for select, necessary in-office treatments for low risk, healthy individuals. This will be a joint determination between you and your PT. Many, if not all of our patients, have come to appreciate the effectiveness and efficiency of the hands-on manual therapy techniques our physical therapists use to help relieve pain and improve function. So, we recognize that a telemedicine visit may not seem as appealing. At this time, telemedicine is the appropriate and safe way to continue your care without further interruption and your physical therapists are prepared to alter their approach in order to still provide effective care.

During our temporary closure, your physical therapists have been on unemployment and not able to contribute to our communities financially as they normally would like to. Getting back to work, providing your care will allow us to resume caring for you and our community. For every telemedicine visit we provide in April, the clinic will donate $5 to the following organizations:

Kelsea Cannon, PT- Westside Baby
Lauren Esmailka, PT- Treehouse
Elizabeth Rogers, PT- Rainier Valley Food Bank

We remain passionate about helping you improve and maintain the function of your movement system so that you can do the activities you love. I remain available for urgent (i.e. post-op care, acute injury, treatment needed to decrease/avoid use of NSAIDs and Opiods) in-clinic treatment and telemedicine treatment from now until April 6th. We invite you to follow/Like our  Facebook page, where I am offering complimentary weekly Pilates mat class on Wednesdays at 7am and foam roller 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. If you are a current patient, you should have received an email from me with scheduling/rescheduling info. Be in touch with your PT to schedule your telemedicine visit. I am available via clinic phone (206-535-7356) and email ( We will update you here and our Facebook page as things change.

We are counting the days until we get to resume our work together both virtually and in the clinic! Thank you for your support of this small, locally-owned physical therapy private practice!

Elizabeth Rogers, PT

Owner, Elizabeth Rogers Pilates & Physical Therapy, PLLC

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