How Physical Therapy Can Help You Get Healthier
From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest.
At Carolina Prime Physical Therapy, we want to help you cut through the noise. Our trained experts take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regimen that works for you.
Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference.
Are you ready to start making healthy changes in your life? Call us today to set up an appointment!
What It Even Means to “Be Healthy”
The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept.
Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise.
Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthily as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.”
5 Simple Tips For Healthy Living
1. Get Enough Sleep
Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night.
2. Move Your Body
Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week–that works out to about 22 minutes daily!
3. Eat a Nutritious Diet
Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices.
4. Stay Hydrated
As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day.
5. Meditate Daily
Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health.
Exercise of the Month
Bird Dog
(Core, Balance, Stability)
Begin on your hands and knees in a tabletop position. Engage your core and keep your back flat. Extend your right arm forward and your left leg back, maintaining balance and stability. Hold for a few seconds, then return to starting position. Repeat on the opposite side. 3 Sets, 10 Reps each side.
Making New Year’s Resolutions? We Can Help You Keep Them
Setting New Year’s resolutions is a time-honored tradition this time of year, but how many of us will still stick to those resolutions come June–or even February? Firm statistics on the success of New Year’s resolutions are hard to come by, but one study found that 45% of people surveyed felt their resolutions were unsuccessful one year out.
Don’t despair. There are ways to ensure your resolutions are successful, especially if they’re health- and fitness-related, as the vast majority are. In fact, one of the most popular New Year’s resolutions is to exercise more–and that’s one habit Carolina Prime Physical Therapy can definitely help you develop!
Physical therapists are movement experts who understand the importance of regular exercise–not just on your appearance, but on your overall health. And if you’re going to make just one resolution, exercising more is a great one! Regular exercise has a radiating effect that impacts your mental health, sleep quality, joint pain levels, mobility, and so much more.
How Physical Therapy Will Keep You Moving All Year Long
One of the biggest challenges in starting a new exercise program is having no idea what to do. Joining a gym is most people’s first step, but it’s also an intimidating maze of unfamiliar equipment and wall-to-wall mirrors. Our therapists will help you develop an exercise program that suits your needs, interests, and ability levels–eliminating that initial hurdle.
Another trick to keep you moving is to track your progress. While many people default to monitoring their weight or appearance, our therapists can provide other measures to give you a complete picture of your overall health and wellness. Range of motion, balance, and strength all paint a comprehensive portrait of your overall progress.
Knock This Resolution Out of the Park!
Make 2026 the year you stick by your resolution! With the Carolina Prime Physical Therapy team in your corner, you’ll build an exercise habit for life.
Sources: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0234097
Start Strong, Stay Strong
2026 is the year you increase your strength and well-being!
At Carolina Prime Physical Therapy, we’re here to guide you every step of the way on your path to wellness this new year. Let us be your trusted partner in achieving your health and fitness goals.
Healthy Recipe: Cinnamon Apple Bake
This warm, comforting dessert is packed with antioxidants from apples and cranberries, and the cinnamon helps regulate blood sugar levels. It’s the perfect healthy treat to support your wellness goals!
Ingredients:
• 4 apples, sliced
• 1 cup fresh cranberries
• 1 tablespoon maple syrup
• 1 teaspoon cinnamon
• 1 teaspoon vanilla
• Pinch of nutmeg
• Small handful of chopped walnuts or pecans
Instructions:
Heat the oven to 375. Toss the apple slices and cranberries in a bowl with maple syrup, cinnamon, vanilla, nutmeg, and lemon if using. Spread the mixture in a small baking dish. Sprinkle nuts on top. Bake for about 25 minutes until the apples are soft and the cranberries burst.
Patient Spotlight
“The therapists at Carolina Prime Physical Therapy are exceptional! They took the time to understand my goals and created a personalized plan that helped me get back to the activities I love. The facility is welcoming, and the staff genuinely cares about your progress. I highly recommend them to anyone looking to improve their health and wellness!”
