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.
The Newsletter About Caring for Your Health Health+Fitness
A L S O I N S I D E : It's Never Too Late To Improve Yourself • Exercise & Mental Health Patient Success Story • Stretching & Its Benefits • Healthy Recipe Staying Active and Becoming Better Balanced Strong Body, Strong Mind
Strong Body, Strong Mind Staying Active and Becoming Better Balanced
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. Along with the task of becoming more mentally balanced with the things that you 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. Pilates is a great form of exercise to use to improve your ability to balance, as Pilates helps to strengthen core muscles and improve coordination. Please call Blue Sky for more information regarding our Pilates program.
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 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?
Call Blue Sky Physical Therapy at 303.388.1537 or visit blueskypt.com to schedule your appointment today!
EXERCISE & MENTAL HEALTH 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 on depression, anxiety, and more. You don’t have to be a fitness fanatic to reap the benefits— research indicates that modest amounts of exercise can make a difference. Nomatter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Exercise and depression. Exercise 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 this mindfulness element—really focusing on your body and how it feels as you 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 system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. 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, mountain biking, rock climbing, and skiing 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.
• Improving core strength • Practicing balancing techniques NORMATEC. Created by a physician bioengin Increases circulation
It's Never Too Late To Improve Yourself You Can Improve Your Physical Balance By:
• Increasing muscle strength • Improving stamina
Speeds lac ate cle rance Relieves muscle soreness Increases mobility
In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. 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 or Pilates 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.
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Exercise Essentials
SIDE-LYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Patient Success Story Hear Why Patients Love Us! "My back gets...stronger and my energy also is...getting better."
STRETCHING & ITS BENEFITS
As you age, your muscle tissue actually dries out a little, tightening. This causes a loss of range of motion in your joints and tissues. In addition to the loss of range of motion, it can really limit your active lifestyles and hinder day-to-day, normal motions. Tasks that used to be simple, such as dressing or squatting down to tie your shoes, now become extremely difficult. A regular stretching program helps lengthen your muscles and makes dai ly l iving activities much easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have to involve a huge amount of time, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:
"With the guidance and therapy from my PT, Karen Lewis, each week the day after her treatment my back gets incrementally stronger and my energy also is slowly getting better." — Gene B.
STAY HOME & STAY IN SHAPE! Are you maintaining social distancing and worried about losing strength or experiencing chronic pain due to decreased activity? No worries— we have you covered! Head over to our website at www.blueskypt.com for access to a series of exercise videos that can be completed in the comfort of your own home! Stay safe and active with Blue Sky PT!
neer (MD-PhD)
Zone 1 pulses
Speeds lactate clearance Relieves muscle soreness Increases mobility NormaTec is the ultimate recovery device. The technology can increase circulation and improve mobility for those who work out regularly, are training for a competition or race, experience swollen legs from traveling frequently, stand for long hours on the job, or suffer from inflammation, sore muscles, or other circulatory issues. NormaTec is used extensively in professional athletics and is utilized for both rehab and recovery by 97% of pro teams, as well as Olympic and elite athletes across a broad spectrum of sports. If you are interested in any of these options, please call us at 303.388.1537 for details and scheduling. We now have Compression Therapy. For a single 20 minutes session it is $20.00 and then $1.00 for every additional minute. We are offering a 5 pack of 20 minute sessions for $85.00 and a 10 pack of 20 minute sessions for $150.00. Zone 5 pulses, Zones 3 & 4 hold GY. ssion mobilizes fluid ack flow irculation Now Offering: Compression Therapy! Zone 4 pulses, Zones 2 & 3 hold
Zone 2 pulses, Zone 1 holds
Zone 3 pulses, Zones 1 & 2 hold
• Reduced muscle tension
• Increased range of movement in the joints
• Enhanced muscular coordination
NORMATEC. Created by a physician bioengineer (MD-PhD) Increases circulation
Zone 1 pulses A TREATMENT TODAY EXPERIENCE The NormaTec Recovery Massage Zone 2 pulses, Zone 1 holds
• Increased circulation of the blood to various parts of the body • Increased energy levels (resulting from increased circulation)
THE TECHNOLOGY. Patented NormaTec Pulse compression Pulsing—dynamic compression mobilizes fluid Gradient Hold—prevents fluid back flow Distal Release—allows normal circulation
Zone 5 pulses, Zones 3 & 4 hold
Zone 3 pulses, Zones 1 & 2 hold
Zone 4 pulses, Zones 2 & 3 hold
SCHEDULE A TREATMENT TODAY Healthy Recipe Trail Mix
Earn Rewards With Our Referral Program! If you refer one person: $5.00 GIFT CERTIFICATE to be used towards one of our cash pay services. If you refer two people: $10.00 GIFT CERTIFICATE to be used towards one of our cash pay services. If you refer three people: 50% OFF one of our cash pay services. *Cash pay services include: a massage, a private Pilates session, a personal training session, or a private yoga session.
INGREDIENTS • 1 cup raw almonds • 3/4 cup raw cashews
• 2/3 cup raw pumpkin seeds • 1/3 cup raw sunflower seeds • 2 tbsp unsweetened dried cranberries, chopped • 2 tbsp vegan dark chocolate chips • sea salt for taste DIRECTIONS Chop any large ingredients if necessary to make everything about the same size. Give the dried fruit a light sprinkle of sea salt before you mix it in (it sticks better), or sprinkle the whole mix with salt if you prefer. Combine all ingredients in a bowl and enjoy! Store in an airtight container for up to 2 weeks.
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