STAYING ACTIVE & BETTER BALANCED (Continued)
Alongsidewiththetaskofbecomingmorementallybalancedwiththethingsthatyou spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form ofexercisetouseto improveyourabilitytobalance,asyogahelpstostrengthencore muscles and improve coordination. You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques In addition to finding your mental balance with how you spend your time, becoming morephysicallybalanced is justas important.Therearecertainmarkersthattypically indicate trouble with maintaining balance, such as frequently tripping and falling, or feeling dizzy when standing too long. But even if you are not having fundamental issues with your physical balance, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. Thinkaboutthepercentageoftimethatyouspendworkingduringtheweek.Formost people thisnumber iswellover40hoursperweek!Thenconsiderhowmuch time is spent driving to and from work and around town on errands, and then consider the timespentdoing thingsyouhave todoathome, like thedishesor the laundry.Then really think about how much time you are spending doing the things that make you feelbetter— includingthosehobbiesthatyou love,butalsobeingactiveandengaging with the people you care about. H E A LT H Y S E A S O N A L R E C I P E Chocolate Chip Pumpkin Bread • 1 ¼ cup blanched almond flour • ¼ cup tapioca or arrowroot flour • 2 tbsp coconut flour • 1 tsp baking soda • 3/4 tsp unrefined salt • 1 ½ tsp cinnamon powder • ½ tsp ginger powder • ¼ tsp nutmeg powder • 3 eggs • ¼ cup coconut oil • 1 cup pumpkin puree (fresh or canned) • 1 tsp vanilla extract • 1/3 cup coconut sugar • ½ cup chocolate chips DIRECTIONS Preheat oven to 350° F. Grease a 9 inch loaf pan or line with parchment paper. In a large bowl, combine dry ingredients. In another bowl, whisk together wet ingredients.Pourwet intodry.Mixuntilwell incorporated.Fold inchocolatechips andpour intoprepared loafpan.Scatterextrachipson top.Bake for50-55minutes, until top is golden, the center is set, and a toothpick inserted in the center comes out clean. Allow bread to cool in pan for about 15 minutes before turning out on
Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. IT’S NEVER TOO LATE You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are.There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestylewithoutmakingmany largechanges toyourwayof life. Ifyou feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.
PAT I E N T S U C C E S S S P O T L I G H T
“Before coming to Sports and Ortho, I had limited mobility and range of motion in my shoulder. After my sessions, my range of motion drastically increased, and my mobility was back at where it was before my injury. Ike did an incredible job of pointing out where my pain was originating and then working to remove it.” - Andy L.
a wire rack to cool completely before slicing and serving. Courtesy: savorylotus.com/pumpkin-chocolate-chip-bread-gluten-free
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