Move Into the New Year: A Physical Therapist’s Guide to Resolutions That Stick!

Ready to kick off the year on the right foot? Good news: any foot will do, as long as it’s moving. “Many of us don’t realize how beneficial it can be to simply step away from the TV or our phones and get moving,” said Dave Kempfert, PT, Director of Rehabilitation Services for Bone and Joint Institute of Tennessee. 

As a former collegiate All-American and NFL offensive lineman, Kempfert knows firsthand that to maintain healthy joints and bones, consistent movement is the key. “Even small activities like doing a bit more housework, tossing a ball with the dog, taking a short walk, or adding a gentle stretch can make a difference. Our joints thrive on movement, and our bones depend on weightbearing exercise,” he added. “Over the course of a year, the cumulative impact of these small, consistent efforts can significantly improve both physical and mental health.” 

Starting the new year with fresh goals and new movements isn’t just about short-term motivation, it’s about building longevity for muscles and bones. Incorporating simple, intentional activity into daily life builds a foundation for strength, mobility, and overall well-being all year long. 

Keeping your joints moving is essential for maintaining mobility and preventing stiffness. Even small, everyday activities like gentle stretching, practicing yoga poses, or simply rolling your shoulders and ankles can go a long way toward keeping your joints flexible and pain-free. Whether you take a short walk after a big meal or stretch before settling in for a movie, these small efforts add up. Your joints thrive on consistent movement, and they’ll thank you for the care you put in. 

People often lose motivation or give up on their fitness goals early into the new year because they do not see results immediately. It is important to remember that building strength, losing weight, and improving your health take time. But with little changes, exercise can decrease pain, improve mobility and elevate your mood, and this, combined with stronger joints, can redefine what success looks like.

Weight bearing exercises are essential for keeping bones strong and healthy. To maintain that strength throughout the year, it is important to make these activities a regular part of your routine. When beginning a new exercise plan, Kempfert stresses the importance of knowing your experience level and respecting your limitations. “Failing to give your body time to adjust to new activity can result in sprains, strains, and tendonitis, which can lead to setbacks and loss of motivation,” he explains.

To reach your goals successfully, Kempfert recommends being realistic about both the time you can commit and any physical constraints you may have. By mixing in a variety of activities and gradually increasing intensity, you not only strengthen your bones but also improve balance, coordination, and overall resilience. Simple options like walking, dancing, or light strength training all stimulate bone growth and help maintain density. Even everyday tasks such as carrying groceries, climbing stairs, and lifting laundry count as weight-bearing movement and contribute to long-term bone health.  Another great way to stick to your resolution is to share your exercise journey with others.  According to Kempfert, committing to a goal with a partner is a great way to boost motivation.  “Gyms are a great way to socialize and meet like-minded people who encourage you to push yourself,” he says.  

If you need more structure and direction, try group classes like CrossFit or barre that you can enjoy with others.  Whether it is meeting new people at the gym, signing up for a yoga class with a family member, or a little friendly competition on a run, being active with others can encourage you to achieve your goals.

At the Bone and Joint Institute, our team of physical therapists are available across six convenient locations, ensuring you have access to expert care wherever you are. With sites throughout Williamson County, we are proud to remain closely integrated with our community — here for every bone, every joint, and every step of your wellness journey.

For more information about Bone and Joint Institute of Tennessee, its providers, specialties and locations, visit https://boneandjointtn.org/