PTRC.Staying Active And Becoming Better Balanced

Physical Therapy N E W S L E T T E R


We Are Open And Offering TeleHealth • A Healthy Summer Improving Your Physical Balance • Free Balance Screening!


Physical Therapy Newsletter



There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy?

Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside the task of becoming more mentally balanced 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 of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.


Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warm weather favorites while keeping your nutrition in check with the tips below. 1. DRINKGREENTEA INSTEADOF SWEET TEA. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew- it-yourself with boiling water and a tea- bag-type tea. 2. SERVE SEAFOOD. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low- calorie, protein-packed lunch or dinner. 3. DON’T SKIP BREAKFAST. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. ENJOY SUMMER FRUITS ANDVEGGIES. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 6. HYDRATE OFTEN. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 8. PRE-PLAN YOUR MEALS. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enoughmeals for theweek. The best part: You’ll savemoney. Nutrition Tips For A HEALTHY SUMMER KICK OFF YOUR SUMMER WITH THESE DIETING TIPS

In light of the COVID-19 pandemic that has caused limitations in access to needed physical therapy care, we as medical professionals are diligently trying to serve you in the best ways possible without risking the spread of this disease. In times like these, with increased stress, pain, and limitations in movement, life can feel miserable. However, just because you can’t get out to physical therapy, it doesn’t mean that we can’t come to you, right through your own computer or mobile device!

We are now able to offer you a way to continue the benefits of your physical therapy treatment, in the comfort of your own home, with cutting- edge TeleHealth services. For more information on our TeleHealth services and how they will benefit you, feel free to call us at 512-353-4575 (San Marcos) or 512.847.9057 (Wimberley), schedule a TeleHealth appointment with our website chatbot, OR go to our TeleHealth appointment page link to schedule your virtual appointment!


Show this coupon during your visit, or call 512.353.4575 (San Marcos) or 512.847.9057 (Wimberley) and mention this coupon to your physical therapist to redeem this special offer! Offer valid through June 30, 2020. tips-for-a-healthy-summer.html

IMPROVING YOUR PHYSICAL BALANCE You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques • Wearing a pedometer and trying to take more steps every day • Engaging in light weight training at home before work • Taking an online yoga class


These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you 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.

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

• 4 boneless skinless breasts, pounded to INGREDIENTS even thickness • 8-10 taco-sized flour or corn tortillas Marinade: • 1/3 cup oil • juice of 2 limes • zest of 1 lime • 2 tsp brown sugar

• 1 tsp cumin • 1 tsp chili powder • 1 tsp garlic powder • 1 tsp salt • 1/4 tsp Italian seasoning Topping:

To get started with physical therapy or Telehealth, visit www.PTRC-TX. com for more information, or call 512.353.4575 (San Marcos) or 512.847.9057 (Wimberley)!

• corn salsa • avocados • cilantro


INSTRUCTIONS Whisk together all marinade ingredients. Place chicken in a large resealable bag, add marinade, and seal bag. Chill for at least 30 minutes, or up to 3 hours. Remove chicken from bag and discard excess marinade. Grill over medium heat 6-8 minutes on each side until cooked through. Transfer chicken to a platter and cover with foil. Allow to rest for 3-5 minutes. Thinly slice and serve in tortillas with your favorite toppings.

KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 3-6 seconds then return to the starting position. Repeat 3 times on both sides.

SIDELYING HIP ABDUCTION While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.

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