When it comes to reaching health and fitness goals, don’t underestimate the power of inspiration.
The world gets a big dose of motivation each time the Olympics come around. Athletes put in countless hours of hard work and often overcome adversity to reach the highest level of competition.
Hearing the stirring stories is enough to give anyone goosebumps — and maybe kindle a fire of aspiration. As you tune in to the 2024 Summer Olympics this July and August, see if you can find some kernels of inspiration to spur you as you pursue your ambitions.
For some ideas on how to get started, we talked to three ThedaCare physical therapists.
Thad Vanhiel, ThedaCare Physical Therapy-Darboy
Have a Plan
“If you fail to prepare, you’re prepared to fail.” — Mark Spitz, American swimmer and 9-time Olympic medalist
Whether you seek to become an Olympic athlete, lose weight, or simply be more active, you need a plan to reach to that goal. Having a target in mind and sticking to specific steps will aid you along your journey. To maintain consistency and accountability, it helps to have a plan written down.
Prioritize Quality Sleep
“Sleep is extremely important to me. I need to rest and recover in order for the training I do to be absorbed by my body.” — Usain Bolt, 100-meter world record holder and 8-time Olympic gold medalist
Sleep is where success in living a healthy lifestyle starts. Some tips to improve quality sleep include avoiding caffeine after 3 p.m., sleeping in a dark room, putting technology away 30 to 60 minutes before sleep, shooting for seven hours or more of sleep, and sticking to a sleep schedule.
Adam Irwin, ThedaCare Physical Therapy-Darboy
Foster a Healthy Mind with Positivity
“I didn’t lose the gold. I won the silver.” — Michelle Kwan, former American figure skater and two-time Olympic medalist
Positive thinking is the practice of focusing on the good in any situation in life. That doesn’t mean ignoring reality. Instead, it’s about establishing a mindset that everything with be all right in the end with all positive and negative situations in life.
Practicing positive thinking can impact both physical and mental health. A tip for positive thinking is concentrating on your own strengths as a person instead of focusing on your weaknesses. Another tip for incorporating positivity is reframing stressful situations by appreciating the good aspects instead of the negative ones, which are a lot of times are out of your control.
Strive for Healthy Eating Habits
“Exercise is king; nutrition is queen. Put them together and you’ve got a kingdom.” — Jack LaLanne, former American professional fitness coach
Establishing healthy eating habits involves eating a well-balanced diet. Healthy foods not only help you maintain good health, but they also reduce your risk of developing chronic health conditions.
Most of your caloric intake throughout the day should consist of eating fresh fruits and vegetables, legumes (healthy fats), whole grains, low-fat dairy products, and lean proteins.
Focus on how you prepare foods as well. Instead of deep-frying your food, try air-frying, grilling, baking, sautéing, or steaming.
Nicholas Peters, ThedaCare Physical Therapy-Darboy
Befriend the Competition
“When you see someone win gold, you want to get out there and do the same thing.” — Andy Murray, Olympic tennis player
Olympic athletes often find it beneficial to make friends with competitors. Befriending your rival doesn’t mean training less hard or competing at any lower intensity. It entails developing camaraderie and allowing shared experiences to educate you to further develop your success in a given event. Your fellow competitor knows better than anyone the sacrifices and training it takes. Developing those relationships can help you become the best at what you do.
Set Goals
“You can’t put a limit on anything. The more you dream, the farther you get.” — Michael Phelps, former Olympic swimmer and winner of 23 gold medals
Goals are a way in which Olympic athletes and everyday individuals alike continue to stay motivated and evaluate their progress. Every Olympian wants to win gold. While admirable, most Olympians have more specific goals and develop objective plans to achieve those goals. Outside of winning a medal, athletes may make goals of setting a personal record or achieving a specific score in a judged event.
Goals allow us to focus and progress over time. By making and reaching goals, we can gauge other accomplishments along the way, whether or not we stand atop the podium at the end.
Connect to Care
As you go about reaching your goals, our team is here for you. For physical therapy care, you can ask your primary care provider for a referral or schedule directly using MyThedaCare. Select ‘Schedule a Visit,’ ‘Specialty Clinics,’ ‘Therapy’ to choose a location, date, and time that’s convenient for you.
Coping with an injury or pain?
Visit ThedaCare Orthopedic Walk-in Care, open seven days a week.
