Victoria Sweet was a physician in the world of modern medicine in San Francisco, but in her book, God's Hotel, she discovered that premodern medicine had some very important concepts when it came to the power of the body to heal itself. The body appeared to have this natural force or ability to perform a magical act as it was healing itself. The body merely needed the "best" environment in order for this to happen well. In the premodern medicine world they used the natural cures, sunlight, good food, fresh air, exercise, a good night sleep, herbal remedies and the "tincture of time." They felt that as long as it had taken for the disease to come to be with a person, then it would take just as long for the person to be healed of the disease. "Vis Medicatrix Naturae," according to Sweet, is really "the remedying force of your own nature to be itself," to turn back into itself when it has been wounded.

So then each one of us needs to have a vision of what we want our "well" self to look like, right? How can the body return itself back to its own nature, when it has lost sight of what its own nature is?

What is your vision for yourself this New Year? How "well" are you going to be? Will you make a commitment to yourself to exercise, eat right, sleep better, and laugh more often?

In my profession, we always get started with the commitment to exercise first, because so many of the other things just fall in line when you begin to "feel better" with exercise. You sleep better, you often eat less, and your "happy endorphins" are kicked into high gear.

When you first get started with an exercise regime, you need to determine your baseline, then set up your goals, and then establish a plan to reach your goals. It's all about making slow, steady improvements. You are always racing against yourself and no one else. You are unique, and it is about you and you alone making the gains to reach your goals. Just because your husband wants to run a half-marathon doesn't mean you need too. You need to decide what you want to do. My friend who was visiting this Christmas wants to water ski next summer, and she wants to get her upper body and arms stronger, so she can go more times a week. Maybe you want to kayak every morning once the spring hits; or you want to try paddle boarding, and you know your balance is not as good as it should be to do that this summer.

The Fit Test is simple to do, and all you need is a little bit of space, a step, measuring tape and a timer. The timed tests are all done for 60 seconds. You need to have a piece of paper or your phone to track the details of the test and the date. You will want to keep this info to compare it with the 90-day re-test.

Fit Test:

Do not do any of these tests if you are not cleared for exercise by an MD. Do only the tests you feel capable of doing, and you are safe to do. If you are not sure, please consult your MD or your Physical Therapist prior to any exercise regime.

1) Balance: Stand on one leg, hold for up to 60 seconds, and do not touch down with the other leg. If you do, then note how many seconds you are able to do on both sides.

2) Flexibility: Sit on the floor with both of your legs straight out in front of you. Note how far you can reach to your toes. Measure how close you are to your toes when you reach towards them. If you can reach past them, note how far you could go past them.

3) Step-downs: Single leg step-downs: stand on one leg, and then with your other leg heel down to the floor, but do not touch it and come back up to straight leg. See how many can you do in 60 seconds on the right side and the left side.

4) Squats: Legs are shoulder-width apart and you are only doing a partial squat. See how many you can do in 60 seconds and write it down.

5) High knee lift: Stand and lift your knees one at a time as high as you can, and count how many you can do in 60 seconds.

6) Sit-ups: Lay on your back and bend your knees. Then reach with your hands to your knee. That is a partial sit-up. See how many you can do in 60 seconds.

7) Push-ups: Traditional and posterior arm (If you are unable to do these, then do a wall push-up). See how many you can do in 60 seconds.

8) Plank: Lie on your stomach, and then go onto your elbows and toes and see how long you can hold this position, and make a note of it.

9) Step-ups: Stand in front of the stairs, then step up and down on the stair, and see how many step up and downs you can do in 60 seconds.

10) Jumping Jacks: Note how many in 60 seconds and check heart rate.

Sheree DiBiase, PT, is the owner of Lake City Physical Therapy and she and her staff have started the Look Better Naked Program for the next 90 days. Please join us as we work together to make healthy lifestyle choices. Contact us at our Coeur d'Alene office (208) 667-1988 if you would like to be part of our 90-day challenge, or would like us to help you in your goals to wellness.