Staying On Track This Holiday Season

Family celebrating the holidays

We’re entering the holiday season which means it’s time for gifts and merriment, good food and drink, and quality time spent with those closest to us. With all the hustle and bustle, it can be easy to kick your regular routine to the curb. While there is nothing wrong with adjusting your routine to fit a busy schedule, it’s all about balance.

Our founder Dr. Robert Dean is sharing four ways to stay on track and fully enjoy this season, especially if you’re managing chronic joint pain. The best part is all tips are easy to incorporate and will leave you feeling your best!  

Keep Moving. Parking it in front of the fireplace in our flannel attire and fluffy socks with a hot cocoa isn’t the only thing you can do this holiday season. While Dr. Dean highly encourages cozying up, be sure to keep your body moving to feel its best. Enjoy a walk around the neighborhood to admire decorations or incorporate some gentle exercises like swimming or yoga to alleviate tension in your joints.

Be Sure to Enjoy. Don’t deprive yourself when it comes to all the yummy goodness the holidays inevitably bring. Indulge and enjoy your favorite dishes in moderation, because while it’s important to fuel our bodies properly, it’s equally as important to fuel the soul. If you’re looking for something with a little more balance, Dr. Dean shared his favorite fall recipes that would be a great addition to any table.

Find Your Zen. As much joy as the holidays bring, it can also instill a little stress. Whether that stress stems from hosting or even just attending a larger gathering, it happens and it’s completely valid. Taking some time for yourself to recharge is imperative and can make all the difference in your headspace and health. Dr. Dean loves yoga or meditation for a quick reset and pick-me-up. This 7 Minute Yoga for Stress Relief flow is great in a pinch (and keeps that body moving!). If meditation is more your speed, Calm will walk you through a 10-minute mindfulness session

Stay Hydrated. Festive beverages make their appearance around this time; mulled wine, eggnog, punch, and the classic Coca-Cola (you know the one in a glass bottle. It tastes better around this time of year!). Feel free to enjoy responsibly but be sure to include plenty of water! It’s estimated that a large portion of your joint cartilage is comprised of water, making it crucial in keeping joint pain at bay. Without proper hydration, dehydration sets in and can cause a reverse lubrication effect on joints. So, be sure to grab your favorite water bottle and keep it handy.   

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from daily tasks and activities, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion, which has helped more than 2,000 patients stop their joint pain fast without surgery.

How to Stay Motivated to Workout

Healthy seniors outside jogging in the fall

With the time change and the colder weather setting in, it’s easy to feel less motivated to stay active. For those managing chronic joint pain, it’s essential to stick to a daily workout routine to keep your joints and muscles active. Even when it feels impossible, there are a handful of ways to take advantage of this season and get moving.

Now, we are sharing tips from our founder, Dr. Robert Dean, that he gives his patients when they are seeking a little inspiration to stay active during the colder seasons.

“It’s the season to get cozy and comfortable inside,” says Dr. Dean. “While you should enjoy relaxing time indoors, it’s important to either stick to your existing exercise routine or start a new one that works better for you when it’s colder outside. Thankfully, there are some fun and simple ways to stay on track and this is especially important for my patients living with knee, hip, shoulder, or other joint pain.”

Nature Walks. While there may be a chill to the air, the foliage is a sight to see. Bundle up and head out for a leisurely walk around your neighborhood. While the movement is great for joints and staying warm, you can enjoy the autumnal views.

Adopt a New (Indoor) Routine. There are plenty of exercises that can be done in the comfort of your very own home. From indoor cycling to fitness apps, there is no shortage of new things to spice up your routine. Take this opportunity to explore try a new type of workout or class. We love either a gentle yoga or strength training class that incorporates light weights.

Join Your Local Club. If you prefer to venture out, joining your local club or gym may be for you! Switching up the scenery and workouts is a sure way to keep up motivation. If your location has an indoor pool, we highly recommend taking some laps! The movement is not only fun and beneficial, it’s easy on those joints!

Remember the Why. Even in times when we don’t feel like exercising, it’s important to remember why we’re staying active. This can be our most powerful motivator. A healthy and active lifestyle can prevent injury, strengthen joints, and keep us moving for many years to come.

In addition to daily movement, Dr. Dean also likes to remind his patients to maintain a healthy and balanced diet during the fall and winter seasons to help reach our maintain weight and wellness goals. (For helpful tips, tricks, and recipes, visit our blog and browse some of our most popular articles.)

If chronic joint pain is preventing you from sticking to your daily exercise routine and doing other things you love, AROmotion can help! We have helped more than 2,000 patients stop their joint pain fast without surgery. Just complete the form below to have a team member contact you to set up a no-risk doctor’s consultation to see if you are a candidate for our minimally invasive procedure. 

Adjusting to Daylight Savings Changes

Couple sitting on dock in the fall

If you are one of the millions of Americans that turned their clocks back one hour this past weekend, you may find yourself struggling to stick to your normal sleep schedule. Even just the one-hour time difference can have a significant impact on our sleep, energy levels, and mental health, which is why it’s important to make small changes to your daily routine to get back on track. In this blog post, we share some tips from Dr. Robert Dean, founder of AROmotion.

“Setting our clocks back one hour can disrupt the body’s circadian rhythm, which is the internal clock that signals to us when it’s time to go to sleep and wake up,” says Dr. Dean. “When the days get shorter, it gets darker earlier which can throw our internal clocks out of whack pretty quickly. When this happens, our sleep can get disrupted which in turn can have a negative impact on our energy levels and mental health.”

According to Dean, now is the time to adjust our daily routines so we can quickly return to our normal schedules, feel energized, and maintain a positive mood throughout the season.

“I always tell my patients to start making changes as soon as possible to avoid the fatigue and burnout that can happen when the time changes,” says Dean. “This is especially important for my patients managing chronic joint pain, so they can continue to maintain healthy lifestyles and enjoy everything about the new season.”

Here are the basic steps that Dr. Dean recommends taking now to get ahead of Fall Back Fatigue:

Adjust Your Sleep Schedule. It’s getting darker earlier, which means your body’s signals are going to change. You may notice that you’re feeling sleepy earlier in the day so you should adjust your schedule accordingly. Make small changes each day so you start your day a little earlier and then start unwinding and getting ready for bed a bit earlier. This way, you don’t have to fight your body’s natural urges to relax and recharge and you can return to getting 7-8 hours of restorative sleep.

Soak Up the Sun. The temperatures may be dropping but getting outside for some natural air and light is still key in keeping your internal clock in check. Try getting exposure to sunlight first thing in the morning by getting outside for a quick morning walk or sipping your morning coffee on the porch. If it’s too chilly to be out, try spending some time sitting by a window with open curtains.  

Keep Stress In Check. Time changes can cause stress due to fatigue and feeling like you are off your normal schedule. Give yourself some time and grace to adjust as needed by taking breaks to enjoy relaxing activities like meditation, gentle yoga, writing in a journal, or spending some time with loved ones.  

Watch What You Eat. It’s natural to gravitate towards comfort foods as the weather changes. While it’s OK to indulge every now and then, it’s important to stay on track with your diet goals by eating a balanced diet consisting of whole foods, lean proteins, and healthy fats. If you need some tips on enjoying traditional comfort foods with a lighter twist, check out our blog post with some of Dr. Dean’s favorite healthy comfort foods.

Celebrate the Season. Stay focused on all of the positive things ahead! The holidays are upon us which means quality time with our loved ones, joyous celebrations, and cozy nights in with family. Keeping your mental health in check is just as important as keeping your physical health in check, so if you feel like the seasonal changes are having a serious impact, talk with your doctor or health care professional about the best plan for you.

“Every season is a gift that we can cherish and enjoy with our friends and family,” says Dean. “That said, I always encourage my patients to prioritize their own self-care during the adjustment period so they can stay healthy, happy, with their joint pain management plan in check.:

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from daily tasks and activities, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion, which has helped more than 2,000 patients stop their joint pain fast without surgery.