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How to Make Small Changes to Your Exercise Routine That Have a Big Impact

How to Make Small Changes to Your Exercise Routine That Have a Big Impact

by Allison Kosinski PT, DPTLeave a Comment

When starting or changing up your exercise routine, there can be an overwhelming amount of information and voices coming at you. It can be hard to decide which path to choose. What will work best for me? Am I doing the right thing? Can I do this? While there is no perfect exercise prescription for everyone, there are a few simple things to consider when compiling your ideal exercise routine!

1) Consistency is Key

Many social media posts and videos cite the best exercise for x, y, or z or promote the latest and greatest program. This can be overwhelming and lead to indecision, choosing too many things, and quitting. There is no single greatest exercise; instead, focus on the greatest impact on your results, which is consistency! Doing something on average 3-5 times a week for your exercise routine will give you much better results than simply doing one “of the best workouts” once a week. Pick a program that you feel confident you can consistently stick to, even if it’s on the simpler side to start.

2) Sleep better

Yes, you read that correctly. One of the best things you can do to optimize your performance in your exercise routine is to get good, consistent sleep. Sleep is a huge component in regulating our autonomic nervous system to reduce stress on our bodies and allow us the energy to perform optimally! Getting in a good sleep routine means going to bed and waking up roughly at the same time, getting your brain ready for sleep by a consistent pre-bed routine, and getting around 5-7 hours a night.

3) Write down your goals

Identify your “why” and give purpose to your exercise routine. Do you want to run a 5K? Do you want to lose weight? Do you want to get stronger? Being specific about why you want to exercise can not only focus your exercise routine but also lead to greater success. Goal writing helps keep us accountable, as well as track our progress. That way you can ensure you are on the right track to achieving what you want!

4) Address your injuries

Many people cite their reasoning for not starting exercise routines is because of pain. If you are experiencing pain holding you back, start with physical therapy. Athletico Physical Therapy offers a free 30-minute assessment where our team will listen carefully to fully assess your condition and recommend the best treatment option. These skilled Physical Therapists can identify your injury source, refer you to another provider if additional care is needed, or start a course of Physical Therapy with direct access. Do not let these lingering issues hold you back from achieving your fitness goals; instead, take control, address them head-on, and start your journey back to a healthier you!

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The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

Fullagar HH;Skorski S;Duffield R;Hammes D;Coutts AJ;Meyer T; “Sleep and Athletic Performance: The Effects of Sleep Loss on Exercise Performance, and Physiological and Cognitive Responses to Exercise.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine,
Howard, Jacqueline. “Consistency Is Key for Weight Loss, Study Says.” CNN, Cable News Network, 28 Aug. 2017,
ET;, Berkman. “The Neuroscience of Goals and Behavior Change.” Consulting Psychology Journal, U.S. National Library of Medicine,

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Allison Kosinski is a Physical Therapist specializing in treating patients with both orthopedic and neurologic dysfunctions. She holds specialty certifications LSVT BIG, concussion/vestibular, and dry needling. Schedule an appointment with her today to improve your independence and mobility and feel better in your body!

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