{"id":30787,"date":"2024-01-09T07:00:28","date_gmt":"2024-01-09T07:00:28","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=30787"},"modified":"2024-02-06T23:47:49","modified_gmt":"2024-02-06T23:47:49","slug":"5-moves-add-to-workout-routine-fitness","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/5-moves-add-to-workout-routine-fitness\/","title":{"rendered":"5 moves to add to your workout this year","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"<p>It\u2019s a new year, and like many of us, you may be using this time to get back into a workout routine.<\/p>\n<p>Whether that\u2019s rebuilding your endurance on the track, trying out a new fitness class or integrating daily walks into your schedule, the most important thing is to find something you enjoy and can stick with.<\/p>\n<p>Before you get started, there\u2019s a few things MultiCare Rockwood Clinic physical therapist Todd Bristow, MPT, wants you to remember to get the most out of your workout and reduce your risk of injury.<\/p>\n<h2>Enjoy how you move<\/h2>\n<p>\u201cFind something you like doing,\u201d Bristow says. \u201cOr find yourself a workout buddy to help make it more enjoyable.\u201d<\/p>\n<p>When you do the same thing over and over, your body gets bored and can stop producing the results you\u2019re hoping for, he adds. Your mind can just as easily get bored \u2014 making it even harder to stick to your commitment.<\/p>\n<p>You can do anything you want to get moving, so why not have fun and try something new?<\/p>\n<h2>Be honest about your baseline<\/h2>\n<p>If you haven\u2019t run for months or years, you\u2019ll need time to build up to it again, Bristow says.<\/p>\n<p>Be honest with where you are, your goals and how you can reach them, he says. If you\u2019ve never done plyometrics, diving headfirst into explosive movements such as box jumps or burpees will be hard on the joints and heighten your risk of injury.<\/p>\n<p>Smartwatches can be helpful to gauge how your body is responding and, especially for beginners, tell you if you\u2019re pushing too hard, too fast, Bristow adds.<\/p>\n<h2>Remember to rest<\/h2>\n<p>It\u2019s easy to get wrapped up in seeing results, but overtraining is real, Bristow warns. Your body needs time to recover after a heart-pumping workout. For most people, two to three days of activity per week is beneficial, which leaves plenty of opportunity for rest or active recovery.<\/p>\n<p>Consider how you feel at the 24- to 48-hour mark after a workout. Delayed onset of muscle soreness (DOMS) typically hits within this window, and how you respond will be key to your body\u2019s well-being, Bristow says. Rather than repeating the same workout that caused DOMS, try active recovery such as a walk or yoga.<\/p>\n<p>Rest will be especially important for those recovering from an injury, he adds. Always consult your primary care provider or physical therapist if you have questions.<\/p>\n<h2>Add functional moves to your routine<\/h2>\n<p>Although sprinting on the spin bike, dead lifting a new personal record or completing that Couch to 5K training program will have you walking with pride, the goal of any physical activity should be to care for your body.<\/p>\n<p>Adding functional exercises into your routine will not only improve your physical performance, but also provide long-term benefits to your daily life.<\/p>\n<p><strong>1. Squats<\/strong><\/p>\n<p>For beginners, Bristow recommends starting with a sit-to-stand movement without using your hands. Use a chair or bench with a sturdy base and repeat regularly until you feel stable enough to remove the chair.<\/p>\n<p>Move into body-weight squats to maintain proper form. Push your seat back (like when standing), don\u2019t let your knees extend past your ankles and stop at a 90-degree angle, he says. Extending your arms out in front of you can act as a counterbalance. Once body-weight squats become easy and your balance is consistent, consider adding weight.<\/p>\n<div id=\"attachment_30791\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30791\" class=\"size-medium wp-image-30791\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-1-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-1-300x300.png 300w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-1-1024x1024.png 1024w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-1-150x150.png 150w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-1-768x768.png 768w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-1-1536x1536.png 1536w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-1-2048x2048.png 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-30791\" class=\"wp-caption-text\">Beginner level<\/p><\/div>\n<div id=\"attachment_30793\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30793\" class=\"size-medium wp-image-30793\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-2-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-2-300x300.png 300w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-2-1024x1024.png 1024w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-2-150x150.png 150w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-2-768x768.png 768w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-2-1536x1536.png 1536w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Squat-2-2048x2048.png 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-30793\" class=\"wp-caption-text\">Advanced level<\/p><\/div>\n<div class=\"clearfix\"><\/div>\n<p><strong>2. Balance <\/strong><\/p>\n<p>Balance is an especially important and often overlooked practice when we\u2019re young, Bristow says. Building a good support base and keeping our mind-body connection strong can help reduce fall risk as we age.<\/p>\n<p>Start by seeing if you can stand on one leg for 30 seconds. Can you do it with your eyes closed?<\/p>\n<p>Work your way up to that goal by building your ankle strength. Try wall-supported calf raises, stagger steps in a straight line (start with a wide stance and work your way up to walking heel to toe) and eventually reach timed one-leg balances.<\/p>\n<div id=\"attachment_30795\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30795\" class=\"size-medium wp-image-30795\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-1-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-1-300x300.png 300w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-1-1024x1024.png 1024w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-1-150x150.png 150w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-1-768x768.png 768w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-1-1536x1536.png 1536w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-1-2048x2048.png 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-30795\" class=\"wp-caption-text\">Beginner level<\/p><\/div>\n<div id=\"attachment_30797\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30797\" class=\"size-medium wp-image-30797\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-2-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-2-300x300.png 300w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-2-1024x1024.png 1024w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-2-150x150.png 150w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-2-768x768.png 768w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-2-1536x1536.png 1536w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Balance-2-2048x2048.png 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-30797\" class=\"wp-caption-text\">Advanced level<\/p><\/div>\n<div class=\"clearfix\"><\/div>\n<p><strong>3. Hamstring stretch (toe-touch) <\/strong><\/p>\n<p>Have you ever dropped something on the ground and found yourself straining to bend over and reach it? Hamstrings are one of the biggest muscles in the body and play a major role in flexibility. Tight hamstrings are often a source of back pain, too.<\/p>\n<p>Begin by adding a basic toe-touch into your stretching routine. Let your upper body hang loose as you reach toward the floor. As your flexibility advances, try for a deeper stretch by propping one leg up on a chair or flat surface, as pictured here.<\/p>\n<div style=\"text-align: center\">\n<div id=\"attachment_30943\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30943\" class=\"wp-image-30943 size-full\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2024\/01\/Toe-Touch-1.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2024\/01\/Toe-Touch-1.png 300w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2024\/01\/Toe-Touch-1-150x150.png 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-30943\" class=\"wp-caption-text\">Beginner level<\/p><\/div>\n<div id=\"attachment_30801\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30801\" class=\"size-medium wp-image-30801\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Toe-Touch-2-300x300.png\" alt=\"\" width=\"300\" height=\"290\" \/><p id=\"caption-attachment-30801\" class=\"wp-caption-text\">Advanced level<\/p><\/div>\n<\/div>\n<div class=\"clearfix\"><\/div>\n<p><strong>4. Plank <\/strong><\/p>\n<p>A strong core can help with posture, reduce back pain, support good balance and help postpartum recovery. It can also improve performance while swimming, rowing or swinging a golf club.<\/p>\n<p>Planks are a great way to build deep core strength. Start with holding for short periods of time against a chair or table, and slowly work your angle toward the ground. From there, try planks with knees on the floor, then lift your knees and alternate between fully extended arms or forearm planks for 60 seconds. Keep your back straight and core engaged.<\/p>\n<div style=\"text-align: center\">\n<div id=\"attachment_30803\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30803\" class=\"size-medium wp-image-30803\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Plank-1-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Plank-1-300x300.png 300w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Plank-1-1024x1024.png 1024w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Plank-1-150x150.png 150w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Plank-1-768x768.png 768w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Plank-1-1536x1536.png 1536w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Plank-1-2048x2048.png 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-30803\" class=\"wp-caption-text\">Beginner level<\/p><\/div>\n<div id=\"attachment_30941\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30941\" class=\"wp-image-30941 size-full\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2024\/01\/Plank-2.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2024\/01\/Plank-2.png 300w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2024\/01\/Plank-2-150x150.png 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-30941\" class=\"wp-caption-text\">Advanced level<\/p><\/div>\n<\/div>\n<div class=\"clearfix\"><\/div>\n<p><strong>5. Bent-over row <\/strong><\/p>\n<p>With so much time spend hunched over our desks and phones, Bristow says it\u2019s especially important to add movements focused on opening the chest (pulling versus pushing).<\/p>\n<p>A bent-over row is a simple and effective movement and is great for all levels whether you choose no weight, light weights such as bottles of water, or dumbbells.<\/p>\n<p>Remember to keep you back flat, core engaged and shoulder blades squeezed together at the top of each movement.<\/p>\n<div id=\"attachment_30807\" style=\"width: 310px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30807\" class=\"size-medium wp-image-30807\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-1-300x300.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-1-300x300.png 300w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-1-1024x1024.png 1024w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-1-150x150.png 150w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-1-768x768.png 768w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-1-1536x1536.png 1536w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-1-2048x2048.png 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-30807\" class=\"wp-caption-text\">Beginner level<\/p><\/div>\n<div id=\"attachment_30809\" style=\"width: 282px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-30809\" class=\"size-medium wp-image-30809\" src=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-2-272x300.png\" alt=\"\" width=\"272\" height=\"300\" srcset=\"https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-2-272x300.png 272w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-2-927x1024.png 927w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-2-768x848.png 768w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-2-1391x1536.png 1391w, https:\/\/updates-www.mccdn.io\/vitals\/wp-content\/uploads\/sites\/15\/2023\/12\/Row-2-1854x2048.png 1854w\" sizes=\"auto, (max-width: 272px) 100vw, 272px\" \/><p id=\"caption-attachment-30809\" class=\"wp-caption-text\">Advanced level<\/p><\/div>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"<p>It\u2019s a new year, and like many of us, you may be using this time to get back into a workout routine. Whether that\u2019s rebuilding your endurance on the track, trying out a new fitness class or integrating daily walks into your schedule, the most important thing is to find something you enjoy and can [&hellip;]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":115,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[35,127,87,95],"tags":[],"class_list":["post-30787","post","type-post","status-publish","format-standard","hentry","category-weight-loss","category-healthy-living","category-nutrition-wellness","category-orthopedics"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>5 moves to add to your exercise routine this year- MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Need some new workout moves? 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