Penrose Physical Therapy - June 2020

THE PENROSE POST

JUNE 2020

PENROSEPT.COM | 360-456-1444

I WROTE A BOOK!

Penrose Power is designed to improve bone density and full-body strength. If you need more strength to make daily life easier or to return to hiking, kayaking, traveling, or whatever you love doing, this is for you! Penrose Posture and Flexibility is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL more fluid and taller after this class. Penrose Pro is a circuit class addressing all six important functions of fitness: strength, endurance, cardio, posture, flexibility, and balance! Tai Chi Quan Moving for Better Balance teaches eight forms adapted from the 24-form Tai Ji Quan routine. The class will improve your balance and help prevent falls. Monday: Penrose Power, 10 a.m.; Tai Chi Quan, 11 a.m. Tuesday: Penrose Posture, 10 a.m. Wednesday: Penrose Power, 10 a.m. Thursday: Penrose Posture, 10 a.m. Friday: Tai Chi Quan, 11:15 a.m. Saturday: Penrose Posture, 9 a.m.; Penrose Pro, 10 a.m. Small-Group Training Sessions Now Being Held Virtually via Google Hangouts!

drawer for two more years until I ended up on bed rest again while pregnant with my youngest son, Alex. Back in the same position, I pulled out my draft of “Run Forever” and got back to work. I made a lot of progress, but then Alex was born, and life got crazy again. I didn’t pick up my notes again until last year when I joined a business group full of physical therapists. Many of them were already published or writing books of their own, and they motivated me to put the finishing touches on my draft. The finished book includes all my original chapters on specific injuries, as well as chapters on stretching, strengthening exercises, and using simple PT tools, but it’s also packed with patient stories. That’s because when I was revising, I realized the book was missing something — personality. It was very academic and full of medical jargon. Basically, it didn’t have a soul or truly communicate my love of PT. That all changed when I started writing stories about my one-on-one work with patients and adding links to free videos of the exercises. The book gained the spark I was looking for, and I think it’s even more relatable. When the “Run Forever” e-book went on sale on Amazon, I wasn’t expecting a big response. After all, there are tons of physical therapy books out there. But amazingly, the book was a hit! In the first week, almost 2,000 people downloaded it to their Kindles, and it hit No. 1 in the Pain Management and Walking for Exercise categories. For me, that was proof that I’d made the right move when I expanded the book to include walkers, and I’m so glad that people of all ages and abilities are using it to ease their pain. If you want to check it out for yourself, Amazon is now selling paperback copies as well as Kindle downloads! You can order one by searching “Run Forever: The Secrets to Common Running & Walking Injuries” on their website, Amazon.com. If you pick up a copy, thank you — I hope you enjoy the read! – Jennifer Penrose THE STORY BEHIND ‘RUN FOREVER’

Right in the middle of the awful coronavirus news this spring, a big ray of light shone down on my family: After more than 10 years of writing, tinkering, and revising, my book, “Run Forever: The Secrets to Common Running & Walking Injuries,” was finally published! “Run Forever” has been a passion project of mine for years. More than a decade ago, one of my friends suggested I should put together a book for runners, and that simple proposition inspired me to get started. You might remember that when I was on bed rest with my middle son, Andrew, my friends brought me crafts to do in bed. Well, I ended up organizing a recipe book, scrapbooking my oldest son Alan’s baby book, and even making a Facebook account. During that time, I also started writing down my ideas for what would eventually become “Run Forever.” I was really excited about the concept. Originally, I intended for the book to be geared specifically toward runners. I picked a handful of the most common running injuries (including hip pain, back pain, knee pain, Achilles tendinitis, plantar fasciitis, shin splints, pulled hamstrings, and more) and focused on each of them in turn, laying out strategies for prevention and treatment. Then, at some point in the process, I realized I didn’t want to write a book just for runners. I wanted to write something that would help everyone manage their pain. So I expanded the book to include tips and suggestions for walkers and walking injuries as well. I even planned out chapters on stretching, using a foam roller and massage stick, and exercises for hip and core strengthening that would help readers run and walk for a lifetime. By the time I went into labor, I had the blueprint for an amazing book. After Andrew was born, though, I got so busy that I put the book aside. It sat in a digital We have new FREE virtual classes via Webex.com. Join us for full-body stretching on Tuesdays at 3 p.m. and low back pain beginner Pilates on Fridays at 12:15 p.m. Email Info@PenrosePT.com for information!

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3 TIPS FOR GOOD BRAIN HEALTH FROM HARVARD MEDICAL SCHOOL KEEP YOUR BRAIN YOUNG

of Harvard Medical School, also notes that “animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought.” 2. PAY ATTENTION TO YOUR MENTAL HEALTH. Poor mental health can lead to impaired cognitive function. Chronic anxiety, depression, and exhaustion tend to cause low scores on cognitive function tests. But test scores aren't necessarily a sign of future cognitive decline, and Harvard Health Publishing urges readers to maintain good mental health and get restful sleep, as they are “certainly important goals” for improving cognitive function and overall well-being. 3. STAY CONNECTED. It’s not enough to focus on yourself. In order to maintain your long-term cognitive health, you should also focus on your connections with other people. According to Harvard Health Publishing, “Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.” Make new friends, stay in touch with family members, and maintain positive relationships in your life. They say an ounce of prevention is worth a pound of cure. This is certainly true when it comes to your brain health. Do what you can today to protect your mental functions tomorrow.

As we age, our bodies change, including our mental functions. Cognitive decline is one of the biggest fears of aging, but it’s not inevitable. Though we’re still learning new things about how our brains work, there’s a lot of scientific research that shows how to keep your brain young. If you want to keep your mind sharp throughout your lifetime, then follow this advice from Harvard Medical School. 1. GET A GOOD WORKOUT. Exercising regularly helps all the muscles and organs in your body, even your brain! A good workout can lower your blood pressure and improve your cholesterol levels, which help your brain and your heart. Harvard Health Publishing, a website

2 WAYS TO REVIVE YOUR LIFE THIS SUMMER If the mercurial spring weather has prevented you from getting out as much as you would have liked these past few months, you might be feeling a bit of cabin fever about now. Luckily, you can still introduce positive changes to your life that help you feel healthier and younger. Here are two ways to awaken your body and mind. FEELING RENEWED AT ANY AGE

activity you may have always wanted to try but never had the chance, like yoga or even a video game. Trying out new things keeps your brain active. You may even discover a new favorite activity along the way!

PAY ATTENTION TO MENTAL HEALTH.

Although more years provide more experience and knowledge, sometimes they also come with heavy baggage. The loss of a loved one, trauma, and other struggles can impact your life in later years. This is why it’s good to practice mindfulness. Take some time to focus on the present. Go for a walk and listen to the world around you, feel the fresh air against your skin, fill your lungs, and take in everything you can see. Meditation is also a good way to spend a few minutes

ADOPT A NEW ACTIVITY.

As you get older, it’s not uncommon to drift further from the lifestyle you had in your 20s and 30s. Things have settled down, and you know a bit more about who you are, what you enjoy, and what you’re capable of. With this better understanding, you can make choices more aligned with your true interests and personality. Think about getting involved with a new

to focus on your body in the moment and the things in life that make you happy. Practices like these can help you feel lighter, both physically and emotionally. Growing older doesn’t mean you can’t feel renewed and positive. This isn’t just an impossible idea — it’s a reality.

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DO YOUR HOMEWORK! WHY YOUR AT-HOME PHYSICAL THERAPY EXERCISES MATTER FOR HEALING

make this process as easy for you as possible. If you’re struggling to commit to your at-home exercises or if you need additional instruction, talk to your therapy team. We can help you gain the confidence you need to crush those at- home exercises and get you back to the activities you love.

every single day. While rest is vital to the healing process, continuing to keep your joints limber, moving, and functioning at their best is also key! So, by sticking to your home exercise program, you are effectively supplementing the extensive care your therapist provides for you at each appointment. Additionally, doing your at-home routine while you are in physical therapy prepares you for life after this therapy ends. As much as we love seeing you at your appointments, you’re bound to return to the real world and not see us quite as often. That is the goal, after all! But in order to continue a healthy lifestyle, you have to continue moving your joints and body in a healthy way. Your at-home exercises are a great first step, and your therapist can offer progressions to continue challenging you when those moves become second nature to you and your body. Like many things in life, physical therapy comes with a need for dedication, but any physical therapist’s goal is to

Seeking rehabilitation through physical therapy can be one of the wisest choices you make for your health, well-being, and life. But committing to a physical therapy routine is much more than just showing up for your appointments. YOUR AT-HOME WORKOUT, OR HOME EXERCISE PROGRAM, IS JUST AS IMPORTANT. Working out may seem counterproductive to healing, but your home exercise program is designed specifically for your ailments. Your physical therapist will tailor an exercise routine for you and teach you the moves while offering specific advice and providing tools to guide you through each movement. If you can commit to doing your home exercise program on a regular basis, then you may just reap the benefit of healing faster. Think about it this way: Physical therapy heals through movement, yet you typically do not see your physical therapist for this healing movement

VEGAN BLT SALAD Inspired by RabbitAndWolves.com

TAKE A BREAK!

INGREDIENTS

• 1/2 cup water • 2 tsp agave • 2 tsp nutritional yeast • Salt and pepper, to taste • Lettuce of choice • 1/2 cup cherry or sun-dried tomatoes • Croutons (optional)

• 1/2 tbsp liquid smoke • 1 tbsp maple syrup • 5 tbsp soy sauce (or tamari), divided

• 1 cup coconut flakes • 15 oz extra-firm tofu • 1/2 cup coconut oil, melted • 2–3 cloves garlic • 1/4 cup apple cider vinegar

DIRECTIONS

5. To make the dressing: In a blender, add tofu, coconut oil, garlic, 4 tbsp soy sauce (or tamari), apple cider vinegar, water, agave, nutritional yeast, salt, and pepper. Blend until smooth. 6. In a large bowl, toss the lettuce, tomatoes, croutons, “bacon” bits, and dressing. 7. Serve chilled.

1. Heat oven to 350 F. 2. To make the “bacon” bits: In a large bowl, combine liquid smoke, maple syrup, and 1 tbsp of soy sauce (or tamari) and completely coat coconut flakes with the mixture. 3. On a prepared baking sheet, spread out the coated coconut flakes in a single layer. 4. Bake for 10–15 minutes or until the flakes are crispy. Let cool.

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360-456-1444 | PenrosePT.com

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516

1. COVER TITLE 1. THE STORY BEHIND JENNIFER’S NEW BOOK INSIDE THIS ISSUE 2. HARVARD'S TIPS TO KEEP YOUR BRAIN YOUNG HOW TO FEEL RENEWED AT ANY AGE 3. WHY A HOME EXERCISE PROGRAM IS VITAL TO HEALING 4. BATTLE YOUR FRIENDS AND GET HEALTHIER WITH THESE 3 PLATFORMS

GAME ON! 3 PLATFORMS FOR COMPETING ONLINE AND CRUSHING YOUR FITNESS GOALS

StepBet, and RunBet ask each user to place monetary bets on their ability to achieve various wellness goals. You can also challenge your friends and family to place bets and stay motivated together. All the money is placed into a pot, and when you complete your goal, you get your money back. Some users say they’ve even made a profit! Search for DietBet, StepBet, and RunBet in your app store and get started.

Through smartphone apps like Words With Friends and 8 Ball Pool, you can compete against your loved ones from virtually anywhere, and creators in the fitness world have taken notice. Now, a number of virtual fitness programs offer the same level of friendly competition along with the satisfaction of completing your fitness goals. Below are three platforms to get you started! VIRTUAL RUN EVENTS With all the excitement of a footrace and no crowd to deal with, Virtual Run Events brings 1-mile, 5K, 10K, half-marathon, and full marathon races to you. Racers choose a distance to run around their neighborhood, on the treadmill, or at the park, and their friends and family compete in the very same races wherever they happen to be. As a bonus, proceeds from a number of these events also support nonprofit organizations. Visit VirtualRunEvents.com to sign up for a race and lace up your shoes wherever you are. DIETBET, STEPBET, AND RUNBET Looking for a little extra motivation to meet your health and fitness goals? Try involving money and a little friendly competition. DietBet,

FITOCRACY Calling all gamers! This is the fitness platform just for you. Invented by gamers, Fitocracy tracks fitness achievements and rewards users as if they were playing a video game. With quests, badges, and multiplayer gaming options, you’ll be motivated to work hard for your goals. Connect with new online friends or invite your loved ones to join you on Fitocracy. It doesn’t get much better than dueling friends or family in a classic one-on-one wellness competition! Learn more at Fitocracy.com.

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