First and foremost, happy holidays from us at Bird Physical Therapy! We’ve made it to one of the busiest times of year. Whether that means placing the Mkeka, lighting the Menorah, or baking sugar cookies, Bird Physical Therapy wants to give you tips for ensuring you have the healthiest holiday season.
‘Tis the Season to be Healthy, Fa La La La La
There is nothing worse than being sick during the holiday season. No one wants to be congested while trying to sing carols. Luckily, there are many practices you can implement to reduce your risk of getting sick this season:
- Wash your hands frequently
- Avoid touching your face
- Drink plenty of water
- Disinfect commonly touched surfaces (i.e., cell phones, doorknobs)
- Practice safe food preparation steps
- If you are sick, please consider staying home from celebrations
Sleigh Your Plate
One commonality between all cultures and holidays is the cooking and baking of the holiday foods and treats. And most likely… those foods and treats aren’t the healthiest of options. However, we wouldn’t want you to miss those fun (and yummy) dishes. So, what do you do?
First, make sure you eat healthily at home; focus on getting enough protein, fiber, fruits and vegetables. Second, if you bring a dish to a holiday party, bring a healthy dish to share alongside the usual dish you always bring. Finally, pay attention to portion sizes. Try to cut smaller pieces of pies or cakes, take the smallest latke, or serve a half spoon full of Jollof rice.
Defrost Your Joints with Regular Exercise
Just like every other time of year, the American College of Sports Medicine (ACSM) still recommends getting a minimum of 30 minutes of moderate aerobic intensity exercise on at least 5 days of the week and strength train 2 days per week. Of course, all the traditional ways of exercising are still available (yoga, jogging, weightlifting, etc.), but here are some ideas to sprinkle in more physical activity during these busy times:
- Take a parking spot at the back of the lot
- Walk a couple laps around the stores
- Utilize the stairs whenever possible
- Do squats or wall pushups while goodies are baking
- Make up dances to perform while signing carols
Tree-t Yourself to Rest
Lots of people love to cram in a bunch of extra activities on top of their usual schedules this time of year. One thing to think about adding to the calendar is rest breaks. These rests do not necessarily mean napping (although you could). Rest breaks could mean quiet time at your house between parties or scheduling a massage after decorating your house. Lastly, the recommendation for sleep still stands: 7-9 hours per night. Try to make sleep a priority… or else Santa might not have time to visit!
Snow More Slips
Over 14 million older adults fall every year. Falls can lead to bumps and bruises, broken bones, or worse. And unfortunately, that gorgeous wintery snow doesn’t help either. Here are some tips and tricks to reduce your risk of falling:
- Plan extra time for travel
- Wear snow boots/high traction shoes when out in the snow
- Avoid leaving the house if ice is in the forecast
- Shovel snow on sidewalks/porches
- Use an assistive device when needed
Keep Your Spirits Bright (Not Burnt Out)
Although the holiday season can be a fun time of year, we know that isn’t the case for everyone. If you’re not in a cheery mood, find someone trustworthy to talk to. That person can be a professional or a long-time friend. The holiday season can be jam packed with different activities and events; learn to set boundaries. It is OK to say no. There can be a lot of pressure to make each holiday “perfect”. The focus can be easily switched to buying the perfect presents, finding the perfect decorations, or baking the perfect desserts. However, when it comes down to it, the only thing that matters is the happiness of you, your friends, and your family.
Wrapping up 2025
As we close out 2025 here at Bird, we want to highlight some of our team’s accomplishments. Jessica was voted 2025 Best PT in Lawrence and welcomed a healthy baby boy. Brett is wrapping up his first full year as a Physical Therapist, and his first year with Bird. Kevin, Erin, and the girls are all happy and healthy. We also welcomed two Student Physical Therapists for their clinical rotations, and we’re thrilled to watch them grow and thrive. Two of our techs, Emily and Cooper, were accepted into PT school and have officially begun their journeys, we couldn’t be prouder! In June this year, we marked our 27th anniversary serving the Lawrence community. Thank you to our patients, gym members, and staff for making 2025 such a meaningful and memorable year. We look forward to many more years improving quality of life and strengthening our community!
Happy Holidays and wishing you continued blessings in the new year!
