TIME TO GET MOVING! Avoid the Hidden Dangers of a Sedentary Lifestyle
Fear of moving: People who avoid moving because of mild aches and pains can develop a fear of movement that makes the problem worse. The consequences can include worsening inflammation, muscle stiffness, and arthritis. One of the best antidotes is gentle, therapeutic movement. A physical therapist can help arthritis sufferers gradually resume activity, working up to a therapeutic exercise program that restores muscle movement and relieves pain. Falls: Deaths from falls among older adults have risen 60% in the last decade. A major reason is that many older adults don’t engage in any planned exercise, allowing their sense of balance to atrophy. A physical therapist can help with a program to improve balance, flexibility, sensory awareness, and core muscle strength, sharply reducing the risk of falling. Sluggish thinking: Idleness can lull the mind into lazy thinking, reducing cognitive clarity and sharpness. Exercise can counter these
We are becoming a nation of sitters.
Only about 20% of modern jobs require physical activity, leaving the remaining 80% of us sitting down for most of our waking hours. This inactivity is taking a major toll on Americans’ health, increasing their risk of heart disease, diabetes, cancer, high blood pressure, and falls. In recognition of May as National Physical Fitness and Sports Month, here are four hazards you can avoid by stepping up your physical activity. Cardiovascular risk: Some people fear that exercise will trigger a heart attack or stroke. But failing to exercise often increases those odds. Exercise can improve circulation through the heart, lungs, and nervous system, helping manage blood pressure, reduce cholesterol, and regulate blood sugar. Researchers also have found evidence that exercise can build a backup system of blood vessels that can take over if a disease or clot blocks an artery.
effects by increasing the formation of uplifting neurotransmitters in the brain called endorphins, warding off negative mood and stress. Federal guidelines prescribe at least 2 1/2 hours of moderate-intensity exercise and 75 minutes of vigorous aerobic activity for adults each week, plus strengthening exercises two or more days a week, to reap substantial health benefits. Don’t hesitate to call us to assess your overall fitness and exercise capacity. With your doctor’s OK, we can help you develop a safe exercise and activity regimen tailored to your needs!
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Slow Cooker Shredded Beef Lettuce Cups
Inspired by TasteOfHome.com
Ingredients
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1 boneless beef chuck roast (about 2 lbs) 3 medium carrots, peeled, chopped 2 medium sweet red peppers, chopped 1 8-oz can unsweetened crushed pineapple, undrained 1/2 cup reduced-sodium soy sauce 1 medium onion, chopped
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2 tbsp packed brown sugar
2 tbsp white vinegar 1 garlic clove, minced
1/2 tsp pepper
3 tbsp cornstarch
3 tbsp water
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24 lettuce leaves for serving
Directions
1. In a 4- or 5-quart slow cooker, combine roast, carrots, peppers, and onion. 2. In a small bowl, stir together the next 6 ingredients; pour over roast. 3. Cover and cook on low for 6–8 hours. Remove roast, let cool slightly, then shred. 4. Skim fat from cooking juices, then transfer juices and vegetables to a small saucepan; bring to a boil over high heat. 5. In a small bowl, combine cornstarch and water, stir mixture into juices, and cook 3–4 minutes until sauce is thickened. 6. Return beef, sauce, and vegetables to slow cooker; cook for 10–15 minutes. 7. Serve beef in lettuce leaves.
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