Things are opening back up in the world – are you ready? With summer coming at us in full swing just as stay-at-home orders are starting to get lifted, it’s likely that you’ll find yourself back in the summer activities we all know and love.
ARE YOU READY TO GET BACK TO NORMAL? TIPS FOR GETTING BACK TO YOUR REGULAR ACTIVITIES
Exercise Essentials Try this exercise to relieve back pain and keep moving!
Healthy Summer Helpful tips to stay on track during the summer months
Healthy To Go! Try this portable, energy packed snack!
ARE YOU READY TO GET BACK TO NORMAL? TIPS FOR GETTING BACK TO YOUR REGULAR ACTIVITIES
Things are opening back up in the world – are you ready? With summer coming at us in full swing just as stay-at-home orders are starting to get lifted, it’s likely that you’ll find yourself back in the summer activities we all know and love. From backyard BBQ games to beach activities to 4th of July excursions, we want to make sure you’re in your best shape for the summer after sitting through quarantine. It is possible that the sedentary lifestyle that many of us have experienced since being quarantined can lead to more aches, pains, and discomfort than one may think. That’s why it’s important to make sure you’re being safe when getting back into physical activities, in order to avoid unwanted injuries that could take you away from the fun. Below are some tips for getting back into normal daily activities. As always, if you have any questions or if you’d like additional information, don’t hesitate to contact Infinity PT. TIPS FOR RETURNING TO DAILY PHYSICAL ACTIVITIES 1. Take personal inventory. Before getting back into the full swing of your normal physical activities, it is important to take a personal inventory of your body to understand how it feels. Make sure to identify any new aches or pains that have stemmed from
lack of activity, poor posture, or new quarantine activities. By working with a physical therapist, you can minimize these newfound aches and pains, so you can be successful when getting back into your physical activities this summer. 2. Baby steps at first. If you haven’t been participating in the same type of vigorous physical activity you used to be accustomed to, it is important to begin with baby steps. Start small in the beginning and build up from there. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help identify impairments and modify your routine, so it is specific for you and your activity goals. 3. Keeping the correct form. No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit. A physical therapist can also help you improve your form during exercise by addressing any issues you may have while sitting, standing, twisting, bending, running, jumping, or lifting. Your physical therapist will create
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LET’S GET BACK TO NORMAL!
targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise. 4. Getting back to your weight goal. It is no secret that this quarantine will cause many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight, taking off the added stress on your joints that may have developed during the stay- at-home orders. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your
targeted weight and decreasing pressure on vulnerable parts of your body. READY TO GET STARTED? If you are looking for a physical therapist to help you get back into shape after quarantine, or if you’d like extra precautionary tips for returning to daily life, contact us at Infinity PT today to discover how we can help you achieve your fitness goals after being sedentary. At Infinity PT, we want your summer to be fun, exciting, and injury free! Call us today to schedule a consultation or speak with one of our licensed physical therapists.
STAYING HOME IF YOU ARE SICK
CLEANING YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH UNWASHED HANDS
Though we will be staying open to treat our patients, we want to ensure your safety throughout this time.
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F O L L OW @ L I V E I N F I N I T Y P T O N S O C I A L M E D I A for daily exercises to keep you healthy, strong, and flexible!
QUAD STRETCH PRONE Lie on stomach. Hold ankle with hand. Gently pull ankle toward the buttock. You should feel a stretch in the front of your thigh. Hold for 20 seconds and repeat on each leg.
Always consult with your physical therapist before performing an exercise in order to relieve pain. www.simpleset.net
Formore information call Infinity PT at 720.635.5552 or visit us online at liveinfinitypt.com today!
NUTRITION TIPS FOR A HEALTHY SUMMER! 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. Drink green tea instead of 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 and veggies. 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. 5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 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 eachmeal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 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 enough meals for the week. The best part: You’ll save money.
EXERCISE & MENTAL HEALTH
exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. Exercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous systembecome “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.
Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact ondepression, anxiety, ADHD, andmore. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise canmake a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding thismindfulness element—really focusing on your body and how it feels as you
H E A L T H Y R E C I P E
FRUIT ENERGY BALLS
INGREDIENTS • 1 cup chopped almonds • 1 cup dried figs • 1 cup dried apricots • 1 cup unsweetened shredded coconut
INSTRUCTIONS Combine almonds, figs and apricots in a foodprocessor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. Tomake ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months.
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