Friendly reminder that fitness isn’t optional.
Fatigued and anxious when we neglect it.
Energized and relaxed when we nail it.
Daily movement is a must.
12.12.2025 17:29
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Friendly reminder that fitness isn’t optional.
Fatigued and anxious when we neglect it.
Energized and relaxed when we nail it.
Daily movement is a must.
3 simple steps to reduce the negative effects of sitting:
1. Stand every hour
2. Walk outside daily
3. Lift weights weekly
Escaping chronic joint pain starts with regular exercise.
The most important day to exercise is the day you don’t feel like exercising.
Walk for creativity.
Run for mental clarity.
Lift weights for confidence.
Active lifestyle for better brain performance.
Only lifting weights is a huge mistake.
• Walk
• Swim
• Stretch
• Play sports
• Jog or sprint
You are a human, not an action figure.
As a physical therapist, here’s 4 books that changed the way I view fitness:
1. Boundless - Ben Greenfield
2. Mind, body, sport - John Douillard
3. Supple as a leporad - Kelly Starrett
4. Whole body barefoot -Katy Bowman
Read these in the next 60-days, your brain and body will never be the same.
5 tips to boost your daily energy:
1. View the sunrise
2. Walk after dinner
3. Practice breathing
4. Put your phone away
5. Touch barefeet to the earth
Simple adjustments with the power to improve every aspect of your life.
Bluelight → sunlight
Over eating → fasting
All day sitting → walking
Supportive shoes → barefoot
Constant stimulation → silence
Society's problems → Nature's solutions
If you got value from this content,
Repost the first post to share it with others. bsky.app/profile/tyle...
Persistent foot pain?
Click the link to get the 5-Stretches for Fast Foot Pain Relief (from a Doctor of PT): 5stretches.tylervanacker.com
10. No sports
Sports improve your speed, coordination, and balance.
Sure you can try to re-create that in a gym.
But trust me when I say, humans were meant to play.
9. Sedentary lifestyle
Stand up every 15 minutes, not just for workouts.
Be a daily mover, not a weekend warrior.
8. Narrow toe box
Our toes were meant to splay.
Wear foot shaped shoes for better balance and to avoid bunions.
7. Stretching your calf the wrong way.
With any stretch, the body moves through the most unstable structure.
Standard calf stretching cause a weak foot to become even more flimsy.
Extend your toes against a wall to lock the foot and target the calf muscle.
6. Flat surfaces
26 bones, 33 joints, and 34 muscles in each foot.
The foot was designed for uneven ground and elevation change.
For example, the Chicago Marathon has high injury rates because of the flat race route.
5. Sitting
Bent knees causes tight calves.
Try this warm-up exercise using a belt or a dog leash after hours of sitting.
Place the strap just below your toes as you bend and straighten your knee.
4. Thick soled-shoes
If you only wear supportive shoes, your feet get weak.
But if you want to build foot strength, wear thin soled shoes.
Use supportive shoes strategically if you’re currently experiencing foot pain.
3. No warm-up
The feet are especially sensitive because you use them with almost every movement.
Try arch lifts to wake up your ach.
Lift your arch by pressing down (and avoid curling your toes).
2. Not enough walking
Modern humans spend most of their days indoors.
At home and in the office our steps our short, choppy, and unpredictable.
Walk outside daily to restore your foot function.
1. Shoes with a heel
An elevated heel ruins posture.
3 steps to correct your alignment (try while barefoot or in a shoe with a flat sole).
1. Straighten your knees
2. Move your hips back
3. Straighten your spine
Foot pain spending is projected to double by 2035.
From 6 years of Physical Therapy experience,
Here are 10 daily habits deystroying your feet (and how to reverse the negative effects of each):
5 months later… Going to start posting daily content to Bluesky.
Stay tuned:)
Being outside for the sunrise is good,
But even better to “view the sunrise”.
When you get red light on the retina of your eye,
Your brain is cued to start your day.
Team Morning Sunrise!
Your made some great points in the thread!
The modern work environment disrupts our circadian rhythm in many ways.
Biggest contributors:
Variable sleep timing.
A lack of sunlight exposure.
Artificial light disrupting sleep.
A home gym has cut my workout time in half
And doubled the number of workouts I get in a week.
Make it easier to do hard things!
Office buildings are also not healthy for the workers inside.
-Poor air quality
-Lack of Sunlight
-Excessive sitting
If people are supposed to work at least 8 hours a day.
Everyone should have a healthy workspace!
Love it,
Lifting Heavy weights is the most effective way to sustain physical health.
If possible, physical training takes place outdoors!
That’s great!
I’m in the middle of re arranging my house so I can have my desk next to the window.
A couple other ways to set your internal clock:
Cool your body temp before bed, and raise it upon waking.
Reduce your eating window to 10 hours our less. Elevated glucose ruins sleep quality.
Definitely!
Blue light from screens will disrupt your sleep.
Getting outside every morning is the other best way to set your Circadian Rhythm!
If you haven’t already,
Look into Circadian Rhythm.
I think it’s the longest lever to improve health.
Specifically.
A lot of people don’t realize how big of an impact light has on sleep.
