5 things your physical therapist wishes you would do

While regular workouts are important for maintaining overall health, incorporating small bursts of movement throughout your day can have a surprisingly big impact on your physical and mental well-being.

“One intense workout a day isn’t enough to offset the effects of sitting for hours at a desk,” Kimball says. “Recent research shows that doing something as simple as 10 squats every 45 minutes can regulate blood sugar more effectively than a single 30-minute workout. These mini movement breaks also boost blood flow to the brain, which can enhance cognitive function and focus.” 

Building muscle isn’t just about getting stronger. It’s essential for helping your body function, recover, and stay resilient. And the good news? It’s never too late to start.

“Muscle isn’t just for lifting—it’s a powerful endocrine organ,” Kimball says. “It helps regulate blood sugar, improves insulin sensitivity, and lowers your risk of diabetes. Strong muscles also support bone health, helping maintain bone mass, and reduce the fragility that often comes with aging and a sedentary lifestyle.” 

Flexibility is important at every age because your body’s ability to move well depends on how balanced and coordinated your muscles and tissues are.

“Muscles and surrounding tissues need to maintain the right length to generate force and stabilize joints,” Kimball says. “If tissues are too tight — strong but stiff — or overstretched — flexible but lacking strength — they can limit safe movement and even lead to pain.”

With busy schedules and growing to-do lists, changes to our exercise or health care routines can make us feel overwhelmed with how to start and how to progress. But small, sustainable changes can make all the difference when it comes to building habits.  

“The benefits of small, daily doses of exercise add up and can make a huge impact on your life — physically, mentally and even spiritually,” Kimball says. “Start with a walk and build from there.” 

Much like how you see your dentist twice a year to prevent cavities, seeing a physical therapist before you have pain or problems can help reduce your chances of needing medication or surgery in the future.

“Choosing physical therapy is a cost-effective and valuable tool for maintaining overall health," Kimball says. “Research supports that physical therapy is effective in managing pain, minimizing the need for medication and/or surgery, and enhancing movement in patients.