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HEALTH & FITNESS NEWSLETTER 2 0 2 5
How Strength Training Can Improve Your Health
goldcoastpt.com | 561.331.5508
HEALTH & FITNESS NEWSLETTER 2 0 2 5
How Strength Training Can Improve Your Health
steadily decreasing, and the resulting weakness had ultimately led to her injury. We provided her with a customized treatment plan, including dedicated strength training focused on Alisha’s core and back. She was surprised by how much she enjoyed the exercises, including how great she felt after completing them. As her rehabilitation neared completion, Alisha asked her physical therapist for more information about strength training. She had heard it was an important piece of osteoporosis prevention, something that had been in the back of her mind since the condition ran in her family. We were more than happy to help Alisha out. Her therapist helped her develop a general strength training program using barbells and dumbbells. He walked her through each exercise, assessed her lifting form, and guided her on gradually increasing intensity. The result? Alisha found a new hobby. She became an avid weightlifter, hitting the gym three times a week. Even better, she restored some of her lost muscle mass, and her garden activities became easier over time.
In the past, many people associated strength training with oiled-up, musclebound bodybuilders — and, as such, decided strength training wasn’t the workout for them. But that idea couldn’t be farther from the truth! In a way, we get it. Strength training can be incredibly intimidating if you’re coming at it cold: you have to grapple with unfamiliar equipment, uncertainty about proper lifting techniques, and confusion about which exercises to perform. But once you find your footing, strength training is one of the best things you can do for your overall health and wellness. At Gold Coast Physical Therapy, we want to help make strength training accessible to all, regardless of age, health history, or ability level. To help you see the many benefits of strength training, we thought we’d share the stories of two patients: Alisha and Michelle. Both of these patients are ordinary women in their late 50s. Neither were hardcore athletes, but both discovered the health benefits of strength training. Alisha: A New Hobby in Middle Age Alisha first came to see us after she injured her back while working in the garden. Like most older people, Alisha’s muscle mass had been
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Michelle: A Resistance to Resistance Training
Michelle had developed osteoarthritis in her hips in her mid-50s. Although the pain wasn’t severe, she did find herself becoming less active than she’d prefer. Eventually, she contacted us for help managing and slowing her condition. Regular exercise is one of the best ways to manage osteoarthritis pain, but Michelle was nervous about doing anything too strenuous — including strength training. She was especially wary of anything involving heavy weights. However, strength training is an important piece of osteoarthritis management. Strong muscles stabilize and support the impacted joints, helping to relieve pressure (and symptoms). Michelle’s physical therapist was sympathetic to her concerns, especially since low-impact exercises are generally better for people with osteoarthritis. To that end, she suggested Michelle start with a daily walking regimen, which would help get her used to physical activity while still building some muscle strength and endurance. After a few weeks, Michelle’s therapists started her on simple bodyweight exercises that wouldn’t put too much pressure on her knee joints. They weren’t as difficult or painful as Michelle feared, and she eventually decided she wanted to add a little more resistance after all. But she didn’t go all in with heavy barbells, as Alisha had. Instead, Michelle used a blend of resistance bands and light dumbbells. Her therapist provided the necessary guidance — and before Michelle knew it, she was performing strength training routines twice a week.
The result? Less pain and stiffness from Michelle’s arthritis meant more mobility and an easier time running errands, doing chores, and spending time with her loved ones. How Will Strength Training Benefit You? Good health means different things to different people. At Gold Coast Physical Therapy, we focus on improving your overall function so you can do the things in your life that matter most. Whether you want to kickstart an intense strength training program (like Alisha) or simply ensure you’re meeting the CDC’s recommendation of 2 days of muscle strength work a week (like Michelle), we’ve got you covered. Call us today to get started on your strength training journey! Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm, https://onlinelibrary.wiley.com/doi/ abs/10.1002/ejp.1796, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9339797/ https://www.ncbi.nlm.nih. gov/books/NBK560813/, https://www.physio-pedia.com/Sarcopenia https://rainbowplantlife.com/vegan- apple-cinnamon-bundt-cake/ content_id:303152912
Vegan Apple Cinnamon Bundt Cake
• 1 tbsp baking powder • 1 tsp baking soda • 1/2 tsp salt • 1 1/4 c plant-based milk of choice • 1 stick plant butter, melted • 1/2 c sunflower oil • 1 1/4 c organic cane sugar • 3/4 c no-sugar added apple juice
• 3/4 c unsweetened applesauce • 2 tsp pure vanilla extract Orange Icing • 1 1/4 c powdered sugar • 2-3 tbsp plant-based milk of choice • 2 tbsp freshly squeezed orange juice
Ingredients: • 1/2 c loosely packed brown sugar • 1/2 c finely chopped walnuts • 4 tsp ground cinnamon • 1 tsp ground cloves • 1/2 tsp nutmeg • 3 1/2 c all-purpose flour
Directions: Preheat the oven to 350°F. Grease a 10-c bundt cake pan with oil (or vegan butter or cooking spray) including in the crevices, then sprinkle a little flour in the pan. Tilt the pan to distribute the flour evenly, then flip the pan over and tap out any excess flour. In a small bowl, combine the brown sugar, walnuts, cinnamon, cloves, and nutmeg. Mix well. In a large bowl, sift together the flour, baking powder, baking soda, and salt. Add in the spiced brown sugar-walnut mixture and stir together to mix well. Make a well in the center of the flour mixture and then add the plant-based milk, melted vegan butter, oil, cane sugar, apple juice, applesauce, and vanilla. Using an electric mixer on slow speed, combine the dry and wet ingredients until you have a smooth, thick batter, but stop mixing as soon as the batter comes together – do not overmix. Pour the cake batter into the greased bundt pan and smooth the surface with a spatula. If any bubbles have developed in the batter, tap the pan gently on the counter. Bake the cake in the preheated oven for 60-65 minutes, or until the cake is firm and springs back when touched. Mine took exactly 60 minutes, but all ovens are different. Transfer the cake to a cooling rack for 15- 20 minutes. Then, run a paring knife around the edges to loosen it up, tap the cake and shake it gently to help loosen it, and then carefully invert the cake onto the cooling rack. To make the Orange Icing: Pour the powdered sugar into a medium bowl. Gradually add the almond milk and orange juice and beat with a whisk until you achieve your desired consistency. Add more liquid for a thinner glaze. Drizzle icing on top of bundt cake. Store leftovers in an airtight container at room temperature for 2-3 days, or in the fridge for 4-5 days.
Sarcopenia: A Quick Dive There’s no denying that aging causes a host of physical and mental changes. One of the more significant of these is a decrease in muscle mass. For most people, it begins in their 30s and 40s, then jumps into high gear in their 60s. Age-related muscle mass loss happens to everyone to some extent. However, some people suffer loss of muscle mass, strength, and endurance to such a degree that it severely compromises their ability to be physically active. This condition is known as sarcopenia. Symptoms, Causes, and Effects Sarcopenia primarily stems from the effects of aging and, as such, primarily affects people 60 years or older. Certain risk factors can make it more likely that you develop sarcopenia, including the following: • A sedentary lifestyle • Chronic diseases, including diabetes and kidney disease • Inadequate protein • A decline in certain bodily functions related to building muscle People with sarcopenia lose their muscle mass more quickly than those who don’t, which leads to muscular weakness and overall frailty. This, in turn, can negatively affect your quality of life. You may… • Lose stamina more quickly • Have difficulty with mobility, including walking or climbing stairs • Have poor balance and be more likely to fall • Find daily activities more difficult Use Your Benefits Before You Lose Them! As the year comes to a close, now is the perfect time to schedule your physical therapy sessions at Gold Coast Physical Therapy. If you’ve met your deductible, your out- of-pocket costs could be significantly reduced—or even zero! Appointments are filling fast. Don’t wait! Maximize your insurance benefits before they reset on January 1st. Feel better, move better—before the year ends.
How Gold Coast Physical Therapy Helps with Sarcopenia The good news is that you can manage sarcopenia with a few simple lifestyle changes, namely regular physical activity and improved nutrition. These factors can also help prevent sarcopenia or delay its progression. However, remember that some muscle mass loss is just part of getting older. What’s not an inevitable part of aging, however, is losing mobility and independence. Our physical therapists can help keep you active well into old age!
Patient Success Spotlight
“I am 74 years of age and came in with a recurrence of very limiting back pain and sciatica. I just completed 29 PT sessions at this facility (Royal Palm Beach) and I am impressed beyond all expectation based on prior PT experiences. The staff are all welcoming and highly professional. I especially want to thank my therapist, Alex. I have to say he is uncommonly knowledgeable, patient, motivating, warm, and friendly. He always took the time to explain procedures and answer all my questions. The best part for me was he knew just when to push me past my comfort zone and when to choose less challenging interventions. The goal was not just for pain relief but for muscle stretching and strengthening. Keeping up exercises at home was also an important part of the treatment. These methods worked like a charm for me and I am in so much better shape than when I started and even stronger than I have been since years past. I will always be grateful. Thanks!” - Paula
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