Now is the time to rethink which athletic activity you plan to do in the new year to stay fit and healthy. First of all, let us consider your goal. Is this a time to improve your stamina, your flexibility, or your abdominal strength, or simply adapt your current exercise program?

You may wish to scale back the intensity of your workouts, or step it up a notch. If you have an old injury that you are fearful of aggravating, it is a good idea to get a check-up first. Then, choose a modified activity that allows you to exercise possibly in a different context. For example, a nagging back or painful shoulder may do well with swimming versus weight-lifting. Stationary bicycling may be just the right medicine for a sore foot. The idea here is to be smart about your revised or new exercise program in order to provide a change of pace for overused muscles.

The ability to exercise a different set of muscles than what you are used to doing is known as cross-training. Some examples were mentioned above that indicate a change or reversal of exercise choices. Cross-training allows muscles that are regularly used for one activity a given rest period while other muscles are being utilized in another style or choice of exercise regimes. This can be very healthy, if you run the risk of a repetitive injury. Also, this allows you to build a more balanced body and a healthier, stronger you.

If you wish to build your stamina or your cardiovascular endurance, consider using an elliptical machine instead of running. I recommend this for those who have experienced back pain in the past. This is a cross between running and bicycling without the pounding of your joints. It is a great alternative for those who need to buffer a sore knee or a stiff hip, but still crave a good workout. Another great cardiovascular activity is hopping in the pool for some lap swimming. This is a total body workout that will not stress your joints.

If your goal is to improve your flexibility, you may wish to try a Yoga class or Tai Chi instructions. Not only does this address flexibility, but it will work on your abdominal core muscles. The positions you maintain in these activities will stabilize your joints, address important breathing techniques, and work to strengthen your core. This is a great alternative to traditional workouts, as well as providing great stress relief.

Enjoy and have fun. Include your family!

For more information or to speak with a physical therapist, call Pinnacle Physical Therapy in Post Falls (208) 777-4242 or in Coeur d'Alene (208) 665-2000. You may also visit www.pinnaclephysicaltherapy.org to find what other conditions our physical therapists treat.

- Pinnacle Physical Therapy