Valley Rehab: Staying Active & Becoming Better Balanced

Health &Wellness The Newsletter About Your Health And Caring For Your Body

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. (continued inside) STAYING ACTIVE & BECOMING BETTER BALANCED

INSIDE: • Staying Active & Becoming Better Balanced • How Is Your Balance? • FREE Workshops • Relieve Aches & Pains In Minutes • Patient Success Spotlight

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

STAYING ACTIVE & BECOMING BETTER BALANCED

INSIDE:

• How Is Your Balance? • FREE Workshops • Relieve Aches & Pains In Minutes • Patient Success Spotlight • Healthy Recipe

Staying Active with Theresa Palkovic, PT Dear Valued Client, Whatever choices you make in your life, and whatever your values are,

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.

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THERESA PALKOVIC PT

Find the misspelled word in this newsletter for your chance to win a $10 GIFT CARD Call In & Win Hotline: (740) 325-1120 Misspelled Mania Edition

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

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HOW IS YOUR BALANCE?

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 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.

Alongside 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 sertain 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. You can improve your balance: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques 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

Relieve Aches & Pains In Minutes Try this movement if you are experiencing pain.

Strengthens Hips

www.simpleset.net

DEEP TISSUE LASER THERAPY

HIP ABDUCTION While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body.

ASK ABOUT LASER THERAPY TODAY DRUGFREE |NON-INVASIVE |PAINRELIEF

LaserTherapy isanon-invasive,safe,andeffective treatment modality where light is used to relieve pain, reduce inflammation, and promote wound healing and soft tissue repair. The typical course of treatment is 10-minutes, depending on the size of the area being treated. Acute conditions may be treated daily, particularly if they are accompanied by significant pain. More chronic problems respond better when treatments are received 2 to 3 times a week. Call to Schedule a Free Screen!

CALL TODAY! (740) 325-1120

FREE WORKSHOPS WEDNESDAY, JANUARY 9TH @ 6:30PM ROTATOR CUFF WORKSHOP WEDNESDAY, JANUARY 30TH @ 6:30PM BACK PAIN AND SCIATICA WORKSHOP

Patient Success Spotlight

“Before starting therapy I could not work or even stand due to the extremely intense pain in my knees. Now, after physical therapy, I can walk without any pain. I feel so much better! Life is great without constant pain!” - C.D. “I feel so much better! Life is great without constant pain!”

Call 740-325-1120 today to register as seats are limited.

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3050 Guernsey St. Suite B Bellaire, OH 43906 P : 740.325.1120 F : 740.325.1743

Take Care of Your Aches and Pains Before It’s Too Late.

Healthy Recipe: GLUTEN-FREE PUMPKIN COOKIES

INGREDIENTS • 1 ripe banana mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil melted • 2 tsp vanilla extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free oats • 1/2 cup oat flour ground

• 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese 5% Oil • Cinnamon • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries & cherries

DIRECTIONS Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down, slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.

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