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THE PENROSE POST
FACING MY GRANDMA ON THE TENNIS COURT A TRIP DOWN MEMORY LANE FOR NATIONAL GRANDPARENTS DAY SEPTEMBER 2020
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Small-Group Training Sessions Now Being Held Virtually
In TV shows and movies, grandparents are often shown as creaky, gray-haired people in rocking chairs. But that’s the opposite of the image that comes to mind when I think of my grandma Dee. She was young for a grandparent, athletic, and a great tennis player. In fact, one of my favorite memories is of the day she challenged me to a tennis game. Grandma Dee was decades older than me and I was on my high school tennis team, so I was confident I could take her. However, I learned pretty quickly that her age was just valuable experience! She’d gone to nationals when she was a high school tennis player herself, and she soon beat me. I was faster, but she was more accurate. She taught me that paying attention to ball placement is a better strategy than running around the court, among many other life lessons. My grandma Dee passed away in her sleep this June. It was a huge loss, and because Sept. 13 is National Grandparents Day, I want to take some time to remember her here. In addition to being great at tennis, she was a supportive grandmother, a dog lover, and a relentless optimist. Growing up, my grandparents attended all of my tennis matches and even hosted my college team at their house when we had tournaments nearby. Dee was really active, and that extended beyond tennis. She loved to go on walks with her dog, and she would always pick up trash along her way to “get her squats in.” As a physical therapist, I really admired her dedication to staying active. She was mobile for a long time despite her osteoporosis and arthritis, and I always think of her when I’m treating patients with osteoporosis. I’ve done a lot of research into
the condition so I can protect myself and my patients. I even put together an osteoporosis program at the clinic.
via Google Hangouts!
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! Monday: Penrose Power, 10 a.m. Tuesday: Penrose Posture, 10 a.m. Wednesday: Penrose Power, 10 a.m. Thursday: Penrose Posture, 10 a.m. Friday: Penrose Power, 10 a.m. Saturday: Penrose Posture, 10 a.m.
I was lucky to be able to say goodbye to my grandma before she passed, though I didn't know it at the time. Less than a week before she died, one of my aunts organized a Zoom call for her with all of her kids. Because I was with my dad, I got to pop on and say hello. She’d never Zoomed before and seemed to really enjoy it! It turned out to be both her first and last Zoom call. I’m grateful that I had such a great relationship with my grandmother and that my sons have an equally strong bond with my parents. I know they’re a positive influence on each other — my parents pass on their wisdom to my kids, and running after the boys keeps them fit and healthy. If you still have grandparents to cherish, do me a favor and remind them that staying active and fit — either through a hobby like tennis or regular PT visits — is one of the most important things they can do for their health. Our time together is too short, so let’s make it count. – Dr. Jennifer Penrose
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AND HOW YOU CAN STOP IT HOW STRESS CAN LEAD TO INJURY
While it’s pretty intuitive that physical stressors can cause physical injuries, you might not know that mental and emotional stress can also lead to musculoskeletal injuries that require physical therapy. That’s right — a lack of sleep, a busy workweek, and other stressful life events can make you more prone to injury. Why is this, and how can you prevent the stresses of everyday life from causing you bodily harm? When you experience stress, your body does a few things that naturally put you at an increased risk of injury. First, stress causes your nerves to function inefficiently. Second, stressful situations lead to higher levels of cortisol in the body, a hormone that inhibits muscle repair and immune system function. If you’re always dealing with stressful situations, then you’re constantly leaving your body open to physical injury. You can prevent injuries with all sorts of physical means, but if you fail to address your mental and emotional health, you’ll still be at a heightened risk. While you might not be able to prevent every stressful situation from ever happening, you can control how you react when one does occur. A few simple things you can do to prevent mental stress are to get enough sleep, maintain a healthy diet, and drink plenty of water. If any of these basic stress inhibitors are absent from your daily routine, focus on incorporating them in to alleviate
some of your stress. That said, practicing simple breathing exercises or another form of meditation can also be helpful, especially if you’re looking for a physical way to mentally unwind after a stressful day. While learning about how much stress hurts you can be even more stressful, you can find some peace knowing that with a few simple changes to your routine, you can prevent your stress from causing physical injury.
DO WHAT YOU LOVE AND KEEP YOUR BODY MOVING
HOW HIIT BENEFITS PEOPLE OF ALL AGES
High-intensity interval training (HIIT) is one of the best ways to burn fat, build muscle, and give yourself a better chance at a longer, healthier life. HIIT workouts are characterized by brief periods (30 seconds to a few minutes) of high-intensity exercise, followed by periods of low- or moderate-intensity exercise. However, what makes these workouts truly remarkable is just how much they can benefit people in every age group. According to Mayo Clinic research, HIIT workouts provide unique benefits to the body on a cellular level. The brief, vigorous exercises actually increase your metabolism and improve the health of mitochondria, the powerhouses that create energy within the cells. By energizing your cells, you can actually reverse the decline in muscle health that
occurs as people age. Energizing cells through HIIT benefits everyone, but these workouts can be of particular benefit to those over age 65. Seniors experience diminishing returns on energy produced by their bodies at a cellular level, and HIIT has been shown to reverse that process even in advanced age. HIIT workouts also have many other advantages for people of all ages. The exercises don’t necessarily require any equipment, and you can even see results from adding high-intensity intervals to daily walks. Those with health conditions, such as diabetes and heart disease, can still participate in HIIT. In fact, Healthline reports that HIIT workouts can reduce heart rate, blood pressure, and blood sugar. However, the biggest draw to HIIT exercises is just how much of a timesaver they are. A few minutes of high-intensity movement can be just as beneficial as roughly 45 minutes of moderate-intensity exercise. You can incorporate HIIT exercises into whatever activities you enjoy, such as walking, cardio exercises, and strength training. If you’re affected by weak joints, you can incorporate HIIT into lower impact exercises, such as swimming or cycling. If you want to feel energized while doing the things you love, then HIIT just might be something you want to try. Just remember to keep a steady pace and don’t overdo it!
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FOODS FOR A FASTER RECOVERY THE NUTRIENTS YOU NEED DURING PHYSICAL THERAPY
Attending your physical therapy appointments and doing your at-home exercises as instructed by your PT are crucial parts of your recovery process. However, they’re not the only important steps you should take. What you eat can affect how quickly and well you heal just as much as your dedication to your exercises. By incorporating a few of these foods into your diet, you can heal faster and come back stronger than ever before. Omega-3 Fatty Acids There are three phases to the healing process: inflammation, proliferation, and remodeling. While you might think that inflammation is a bad thing, it’s actually a normal and necessary part of healing. That said, you should still try to reduce inflammation, as it can be harmful in excess. Foods containing omega-3 fatty acids do wonders to control inflammation. Plus, our bodies can’t make omega-3 fatty acids naturally, so we have to get them from what we consume. Foods that are rich in omega-3 fatty acids include fatty fish,
Protein-Rich Meats, Nuts, and Dairy Products When it comes to the proliferation and remodeling stages of healing, healthy sources of protein are the way to go. Lean meats like poultry and fish are easy sources of protein, but if you don’t eat meat, you can also get protein from beans, eggs, nuts, and dairy products. Protein-rich foods will help heal muscles and bones and prevent muscle atrophy. It’s incredible what the body can do with just a few intentionally consumed superfoods!
olive oil, avocados, pecans, walnuts, and almonds.
Antioxidant-Rich Fruits and Vegetables Along with omega-3 fatty acids, the antioxidants from fruits and vegetables can also go a long way in reducing inflammation. Broccoli contains vitamins A, C, and K, as well as folic acid and several different minerals. ( Pro Tip: Cook your broccoli to maximize these nutrients!) Citrus fruits and peppers have high levels of vitamin C, and peppers have high levels of beta- carotene as well. Additionally, turmeric and garlic work wonders during the healing process.
EASY STUFFED SWEET POTATOES
TAKE A BREAK!
Inspired by EatingWell.com
INGREDIENTS
• 4 medium sweet potatoes • 1 15-oz can black beans, drained and rinsed • 2 medium tomatoes, diced • 1 tbsp olive oil
• 1 tsp cumin • 1 tsp coriander • 3/4 tsp salt • 1/4 cup sour cream • 1/4 cup fresh cilantro, chopped
DIRECTIONS
1. With a fork, prick each sweet potato a few times. Microwave the potatoes on high 12–15 minutes, or until cooked through. 2. In a microwave-safe bowl, combine the beans, tomatoes, olive oil, cumin, coriander, and salt. When the potatoes are done, microwave the mixture on high for 2–3 minutes. 3. Cool potatoes slightly, then cut each potato open lengthwise. Pull the halves apart to create space to spoon the warm bean salsa inside. 4. Add a scoop of sour cream to each potato, garnish with cilantro, and serve!
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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. FACING MY GRANDMA ON THE TENNIS COURT INSIDE THIS ISSUE 2. HOW MENTAL STRESS CAUSES PHYSICAL INJURIES HOW HIIT BENEFITS PEOPLE OF ALL AGES 3. THE NUTRIENTS YOU NEED DURING PHYSICAL THERAPY EASY STUFFED SWEET POTATOES 4. 3 FUN FAMILY ACTIVITIES FOR FALL
GARDENING, GOLD, AND PHOTO SHOOTS 3 FUN FAMILY ACTIVITIES FOR FALL
Pan for gold. Here’s one that’s really off the beaten path: Take your family on an adventure panning for gold! Start by planning a road trip out to an old ghost town. Many of them have great tourist attractions that include gold panning. You probably won't get rich, but it will still be a fun story. If you’re not able to make the trip, you can always create a gold panning operation at home! Visit MessForLess.net/panning-for-gold- activity for a great step-by-step guide on how to go panning for gold in your own backyard. Plan a fall photo shoot. It’s time to freshen up those family pictures hanging around the house. The changing leaves provide a beautiful background for any family portrait. Better yet, the cooler temperatures mean that an outdoor
It’s fall, which means social media will soon be saturated with pictures of your friends enjoying “classic” fall activities. Photos of leaf peeping, apple picking, and the occasional scarecrow run rampant. But rather than following the herd, you can make your family the trendsetter of unique fall activities! Here are a few outdoor endeavors your family will love. Get gardening. Fall is the time for harvest, but if you want to enjoy flowers in the spring, it’s also a time for planting. The cooler autumn air is easier on plants, but the soil is still warm enough for roots to grow before the ground freezes for winter. Tulips, daffodils, and hyacinths are all spring bulbs that need to be planted in the fall. Do a little research with your family to determine the best time to start planting in your area.
photo shoot won’t be nearly as uncomfortable as it would be in the summer. You can take your pictures by the trees in the front yard or make a daytrip of it. What about pictures at the corn maze or pumpkin patch? It’s never too soon to start planning this year’s holiday card.
Spend this fall outdoors and create great new memories with your family!
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