Don’t forget your orthopedic health as you set your New Year’s goals.
After the ball drops in Times Square and the hectic holiday festivities are finally over, many people kick off the new year with resolutions like getting healthier, losing weight, finding a new job, or improving their finances. In fact, according to a Statista survey involving 1,050 adults, fitness was a leading resolution for 2025 for 36% of respondents. However, a 2023 Forbes survey found that most people abandon their resolutions by April, leaving behind unused gym memberships and unmet goals.
New Yorkers are no exception. A recent Casino.ca poll found that 48% of Empire State residents prioritized health and fitness in 2024, but only 58% managed to stick to their resolutions. So, how can New Yorkers reach their goals for 2025 and not throw in the towel early? We at New York Bone & Joint Specialists are here to help you work on one of the most important aspects of your health and fitness — your orthopedic health.
Why orthopedic health is so important
Orthopedic health focuses on the musculoskeletal system — your bones, muscles, tendons, and ligaments. Injuries or pain in these areas can make even simple movements challenging, derailing fitness goals and daily life alike. If getting into shape is your New Year’s resolution, focusing on your orthopedic health is a good place to start.
What’s more, taking care of your bones now can prevent osteoporosis, a serious bone disease that can lead to devastating fractures at older ages. Further, osteoarthritis is another condition that affects older adults and gives way to joint pain and stiffness. However, strengthening your muscles, joints, and ligaments today can reduce your risk of these conditions tomorrow. For expert advice, New York orthopedics professionals can guide you in maintaining lifelong musculoskeletal health.
Six tips to boost your orthopedic health
While fitness is a broad resolution, you can attain it by breaking down the goal into easy-to-follow and measurable steps. Here are six tips from New York orthopedics experts to help you stay on track:
1. Get moving
Whether starting a new exercise routine or getting back into your old one after a holiday layoff, get moving now! Exercise builds up muscle strength and keeps your bones strong. But start off the right way. Slowly ease into your workout by limiting your exercise times, starting with lighter weights, and gradually building up your endurance. Find an activity you enjoy so you’ll stick to it. Weight-bearing aerobic workouts such as jogging and weight training are especially beneficial for bone health.
2. Start with a stretch
Before you exercise, begin with a good stretch to loosen muscles and unlock stiff joints. With flexible muscles and joints, you’re less likely to suffer an injury or muscle pull. Plan for at least a 15-minute warmup before plunging into your workout.
3. Nourish your body and stay hydrated
What you put on your plate has a significant impact on your bone health. Calcium and vitamin D work together to increase bone density. Add leafy greens, salmon, and dairy to your diet for calcium, and consider vitamin D supplements or spend time in sunlight to boost your intake. Also, prioritize your water intake. Water helps maintain joint lubrication, muscle function, and energy levels to help push you through your workout and keep your body nimble.
4. Wear the right footwear
The shoes you wear can make or break your orthopedic health. Opt for supportive, well-cushioned footwear that aligns with your activity (running shoes for jogging, cross-trainers for gym workouts, and sturdy shoes for walking). Proper footwear helps reduce strain on your joints and minimizes the risk of injury. New York orthopedics specialists recommend investing in shoes designed for your specific activity.
5. Use proper form
When exercising, focus on proper form to avoid unnecessary strain on your muscles and joints. Whether you’re lifting weights, jogging, or doing yoga, maintaining good posture and technique is crucial for preventing injuries and remaining in top health.
6. Stop when it hurts
Whether you’re a dedicated workout enthusiast or a beginner, stop when you feel tired and achy. Exercising when you’re in pain can lead to more pain and injury. In addition, your muscles need time to rejuvenate after an intense workout. If the pain lasts an extended period of time, see an orthopedic specialist who can diagnose your condition and prescribe a treatment plan so you can get back on track for a fitter, healthier new year.
Start 2025 on the right track
Looking for a New York orthopedics center to keep you on pace with your health goals? New York Bone & Joint Specialists has convenient locations around the city. As a leading sports medicine center, our doctors are experts at diagnosing and treating orthopedic conditions. If you want better orthopedic health in 2025, we are here to help you reach your goal. Contact us today for a consultation.
