Fit PT: Staying Active and Becoming Better Balanced


MARCH 2020


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)


INSIDE : • Staying Active Helps You Become Better Balanced • It’s Never Too Late

• Exercise Of The Month • Positive Patient Results

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MARCH 2020

(continued from outside)

INSIDE : • It’s Never Too Late • Staff Spotlight

• Exercise Of The Month • Refer A Friend!

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 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. 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.

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 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 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.

You can improve your physical balance by: • 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.

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Try this movement if you are experiencing poor balance. EXERCISE OF THE MONTH

It ’s Never Too Late

Helps With Balance


Stand with the fingertips of one, or both, hands resting on a wall. Placethefeet ‘heeltotoe’withthe leftfootforward.Steadyyourself

in this position. Step forward with the right foot, placing the heel directly in front of, and touching, the toes of the left foot. Step forward with the left foot, placing the heel directly in front of, and touching, the toes of the right foot. Repeat this sequence, moving forward down the hallway. Reverse direction, moving backward down the hallway.

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. 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:

Positive Patient Results

“I have already gotten some relief from pain and am getting stronger.” “I have been in physical therapy many times over the years and this is by far the best. I have already gotten some relief from pain and am getting stronger. The Physical Therapist and all the aides and staff have been very kind and professional.” - C.L. “The therapist came up with a new plan to get me on the road to recovery.” “I love how caring the staff at Fit is. I came to Fit with an injury that I had previously seen a different physical therapist for. After going over my previous care and stating what had been tried and had not worked, the therapist came up with a new plan to get me on the road to recovery. He is not afraid to think outside the box when traditional treatments for a specific injury are not working.” - K.F.

• 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.


Refer A Friend!

Do You Have Friends Or Family Unable To Do The Following:

� Move without pain � Bend & move freely � Balance confidently

� Stand comfortably � Run for longer distances � Live an active lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to Fit Physical Therapy today.

Who Do You Know That Needs Our Help?

Pass along this newsletter or have them call us directly to schedule an appointment today!

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Staff Spotlight

Fun & Games: Sudoku Puzzle



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3 7 5 4 Originally from the Philippines, Karen became a licensed physical therapist in 2015. She has extensive education and experience working in geriatric, balance and vestibular therapy. Karen is recognized as a Vestibular Specialist having completed her Vestibular Competency Course through Duke University School of Medicine and the American Physical Therapy Association. 2 2 4



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4 3 Karen loves being a physical therapist and her patients love her friendly, caring but determined personality. Karen and her husband are the proud parents of one daughter. She loves spending time with her family.

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7 2 4 3 Education: • University of Perpetual Help Rizal (Philippines) BS Physical Therapy 1 6



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