Take a look at our August newsletter!
theptdoctor.com
718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.
August 2023
ON THE
MOVE
Let’s Travel Back to the ‘80s! A Day in the Life of 9-Year-Old Me
If you had to time travel back to another year of your life and relive it, what year would you choose? It’s no contest for me: I’d zoom back to age 9 and spend a 1980s summer in Middle Village, Queens! Those long, hot days were the best of my life. My only worries were, “Will Peter and Bill be able to play today?” and “Do I have enough quarters for the new ‘Spider-Man’ comic?” For fun, here’s a quick look back at my “schedule” on a lazy summer Saturday. 7:50 a.m. – Wake up and run to the TV with my brother to watch cartoons. (This annoyed my parents because I had a hard time waking up early every day except Saturday, especially for school.) 10 a.m. – Eat a bowl of cereal for breakfast, along with more cartoons. 11 a.m. – Team up with my brother to drag the little plastic pool out from under the back porch and fill it with water. Then, sit in the pool to cool off and play with our superhero action figures. (They were action figures, NOT dolls — dolls were for girls!) 12:30 p.m. – Eat lunch, then walk down the street knocking on row house doors. If Peter, Bill, Anthony, one of the Bobbys, or the Clark boys could play, we were golden! Usually, we played whiffle ball in front of the house or walked to our elementary school to play stickball or basketball in the schoolyard. Sometimes we played running bases with the little kids. We divided the sidewalk into two “bases” and ran back and forth between them, trying to not get tagged out by the two fielders wearing baseball gloves tossing the ball to each other. 4:30 p.m. – Abandon our games and walk up to Metropolitan Avenue (what we called simply “The Avenue”) to Pipe &
Paper. We were more concerned with the “paper” part than the “pipe” part — it was the best place to buy comic books for 75 cents! I still have one of my original “Spider-Man” comics from that time. Of course, we did all of this wandering back then without cellphones. Before we left, we just ran home and yelled, “Mom, we’re going to Pipe & Paper!” she said, “Okay, be back by 6!” 6 p.m. – Eat dinner as fast as possible, then head outside to play. 8:30 p.m. – Start a game of bloody murder as the sun goes down. Bloody murder was a little like tag combined with hide and seek. To start, all of the kids playing hide except one. (I can’t count the number of times I crawled into our neighbor’s bushes, crouched out of sight behind cars, and wedged my little body into other tight spots!) Once everyone is hidden, the seeker starts hunting, walking slowly and quietly up and down the street. When they spot someone, they yell, “BLOODY MURDER!” and take off running. The person they found becomes it, and all the hidden kids jump out of hiding and run full speed back toward home base (usually someone’s front stoop). If you make it, you win! 10 p.m. – Take a bath, eat ice cream, and watch “The Incredible Hulk” or “Knight Rider” on TV until bedtime. Maybe you can remember an even more idyllic time in New York, but I doubt it! The ‘70s and ‘80s were by far the best. Let me know if you agree or remember bloody murder or stickball. When you were 9, how much did “Spider-Man” comics cost? I’d love to hear all about it! Email me at robert@theptdoctor.com or leave a note at the front desk on your next visit.
–Dr. Robert Morea
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Why It Matters More Than You Think Save Your Neck From the Digital Age!
How can you prevent tech neck? If you're worried about forming tech neck or are concerned you may already suffer from the condition, don't worry! While the problem can be troublesome, it's not irreversible if you're willing to make a few changes to your daily habits. Check yourself before you tech neck yourself! The first step to overcoming tech neck is realizing you're doing it. Next time you're on your phone or computer, take a moment to check your posture. Are you hunching over? Is your neck extended down and forward? If yes, straighten up! Raise your devices. Tech neck forms when looking down at a device, so an easy solution is to raise what you're looking at! Set your computer monitor on a box or stack of books to elevate it to eye level, and make a conscious effort to hold your phone higher so you don't have to bend. Take tech breaks. Once an hour, give your posture a break by stepping away from your electronic devices, taking a walk, rolling your shoulders, and stretching your neck to loosen up those tight tech neck muscles.
Technology is great, but we didn't build it with our bodies in mind. With cellphones and computer monitors part of everyday life, so is a condition called "tech neck." Tech neck is "the act of stressing muscles while using phones, tablets, and computers, resulting in neck and shoulder pain, stiffness, and soreness," according to the NewYork-Presbyterian Hospital. Typically, this looks like a head and neck extended in front of the shoulders while sloping downwards, sometimes even to a 60-degree angle. Why should you worry about tech neck? Bending once or twice to get a closer look at your phone isn't a big deal, but when this posture is chronic, it can lead to headaches, tingling or numbness in your hands, insufficient blood supply to the brain, loss of the natural curve in the spine, and even cervical spine damage. And when tech neck is permanent, it causes the muscles in your neck to become lengthened while the muscles in your chest become shortened, making it more likely for your neck to experience an increase in spinal pressure.
Color Outside Life’s Lines HOW CREATIVITY HELPS YOU LIVE LONGER
Think outside the box — and travel there too. Traveling is more than fun; it's great for inspiring creativity. In fact, a historical study by the Journal of Personality and Social Psychology found that individuals who travel have more creative success, perform better on divergent thinking tests, and are generally more open-minded. The trick with thinking and traveling outside the box doesn't always need to be about going to far-off lands with another language. Sometimes, it's just about trying that new deli that opened down the block, going to that flower show on the other side of town, or even trying to bake bread for the very first time. The goal is to expose yourself to any new experience and view it with a childlike wonder. Worry about nothing other than having fun!
When considering the key factors in active aging, most people talk about things like diet, exercise, and social connections. And while these things are all important, some studies show engaging in creative activities can also lead to greater longevity. To many people, "creativity" sounds like something you do with a paintbrush or pencil, but according to University of Connecticut professor James C. Kaufman, this doesn't have to be the case. You can find creativity in everyday tasks like parenting, yardwork, or even talking with friends — you just have to know where to look! So if you're looking to reignite your creative spark and live longer as a result, here are three ways you can bring more creativity into your everyday life.
Use what you know to make something new!
As we age, we collect a lifetime's worth of valuable knowledge, but just having information isn't creative. Combine your wisdom with family recipes, knitting, sewing, or woodworking to develop a brand-new creation! Seek new perspectives. If you do the same thing every day and only surround yourself with like-minded people, you'll never be exposed to new ideas. The trick to inspiring creativity in your life is to see the world in a different way. You can do that by reading literature, talking to people, and listening to media that challenges your ideas.
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FIND YOUR STRIDE How Nordic Walking Can Help You Get Moving
You've heard from your doctors, family, and friends alike how important movement is for individuals as they age. Regular walking is the best way for many older adults to get that daily movement in. But what if going for a walk is easier said than done? That's why many older adults who suffer from balance and/or mobility issues are partaking in something called Nordic walking or pole walking. What is Nordic walking? Nordic walking is when an individual uses two chest-height poles, much like ski poles, while pushing each one into the ground with every step. The benefit of the poles is that they help the user balance and stand straight, while the act of pushing the poles into the ground actually increases upper body strength and flexibility. What are the benefits of Nordic walking? Aside from helping with balance, strength, and mobility, Nordic walking
touts a few other health benefits users can enjoy. • Low Impact: Since Nordic walking uses poles to support the body through each step, there is much less impact on the joints and ligaments. • Reduces Joint Pain: Because Nordic walking poles help the body balance, the user's joints (especially the back and knees, which the body typically tends to overcorrect) can find relief. • Improved Cardiovascular Health: Remember, almost any movement is good for you, and Nordic walking is no different. By getting those steps in, you'll lower your cholesterol and enjoy improved cardiovascular fitness. • Improved Mental Health: Research shows that physical activity boosts mood while actively lowering the risk of depression. And since
users of Nordic walking typically walk outdoors, they also enjoy the mental benefits of being around nature.
Where can you find Nordic walking poles? The most accessible place to find Nordic walking poles is online. Retailers like Amazon and Bass Pro Shops sell the poles, but a great resource is YorkNordic.com America's No. 1 Nordic walking pole retailer. If you prefer to shop in person, Target, Walmart, Dick’s Sporting Goods, and athletic stores typically carry poles too. If you'd like more information on Nordic walking, you can always search the term on Google or YouTube for tips and tricks on starting the habit!
Grilled Halibut With Roasted Red Pepper Sauce Inspired by FoodAndWine.com
TAKE A BREAK!
INGREDIENTS
• 1 16-oz jar roasted red bell peppers, drained • 5 garlic cloves • 1 tbsp sherry vinegar • 2 tsp honey
• 1 tsp kosher salt • 1/4 tsp black pepper • 1/2 cup olive oil • 4 6-oz skin-on halibut fillets
DIRECTIONS
1. In a food processor or blender, mix bell peppers, garlic, vinegar, honey, salt, and black pepper until smooth. Transfer sauce to a bowl; whisk in oil. 2. Into a large plastic zipper bag, pour 1 cup of sauce; add halibut fillets and seal bag; turn to coat fillets. Let marinate in refrigerator for 20 minutes. Reserve remaining sauce for serving.
3. Preheat a grill to medium-high (400–450 F). Remove halibut from marinade; scrape off excess. 4. On oiled grill grates, arrange fillets and grill, covered, until fish flakes easily, 4–5 minutes per side. 5. Transfer fillets to serving plates or a large platter. Drizzle with reserved sauce. Serve alongside preferred veggies and crusty bread.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.
1. Rewind Time to Meet 9-Year- Old Robert 2. You Might Have 'Tech Neck' Want a Longer Life? Get Creative! 3. Walking Just Got Easier! Grilled Halibut With Roasted Red Pepper Sauce 4. Say Goodbye to Grogginess! INSIDE THIS ISSUE
Wake Up Refreshed With Sleep Syncing SLEEP LIKE A CELEBRITY
How to Start Sleep Syncing The first step to sleep syncing is to create a consistent sleep schedule, which requires a bit of self-research. Start by writing down the time of night you feel sleepy, when you fall asleep, and how many hours of sleep you need to feel rested. Collecting data may take a week or two, but once you know how much sleep you need and when you start to feel sleepy, you can choose your new sleep and wake times. Pick a realistic morning wake time to get ready (no snoozing!), and then reverse engineer your sleep time. For example, if you need eight hours of sleep and must be up by 7 a.m., you likely need to be in bed by 10:30 p.m. to fall asleep by 11 p.m.
If one thing is for sure, Americans are not getting enough sleep. One in three people report not getting enough rest, according to the Centers for Disease Control and Prevention, and 40% of people admit to falling asleep during the day without meaning to at least once a month. Celebrities are no exception, which is why many stars use "sleep syncing" to ensure they get their beauty rest every
night. And you can use it too! So, what is sleep syncing?
Sleep syncing aligns your circadian rhythm, your body's natural internal clock, with your daily routine. Unlike many celebrities, ordinary people don't have much control over what they do every day; things like work, appointments, children's schedules, and family duties more or less set
The key to successful sleep syncing is to stick to your schedule — even on the weekends. With
our daily schedules for us. That's why the trick with sleep syncing is to align your body around that schedule so waking up for work or taking the kids to school feels natural. After a while, you may not even need an alarm!
consistency and practice, you'll wake up naturally feeling more rested and ready to take on your day!
4 • 718.747.2019 • THEPTDOCTOR.COM
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Due to the high demand for improving balance in our community, we are starting a Boxing for Balance program to help make people more stable on their feet and further reduce their risk of falling. We are learning every day that there are more ways than ever for people to enhance their quality of life and even build their power, strength, flexibility, and speed! This program brings you up close and personal with our hand- selected boxing trainers, creating an environment that will motivate you, push you to exceed your expectations, and get you believing that Boxing for Balance is the program that will change your life forever! The movements in this non-contact, one-on-one boxing skills program provide you the confidence that carries over to your real-world movements. Covered by Medicare Insurance BOXING FOR BALANCE
FREE BOXING EQUIPMENT IF YOU SIGN UP BY TUESDAY, AUG. 23! (VALUED AT $40)
BONE STRENGTHENING WORKSHOP
Do you have osteoporosis or osteopenia? Could your bones withstand the impact if you fell? Learn how to increase bone density naturally to reduce your risk of breaking a bone. The bioDensity machine has been proven to build bone density 2%–4% per year. It’s safe and easy — and covered by health insurance! Call us at 718.747.2019 to hold your spot at our upcoming workshop on Aug. 30 @ 2 p.m. FREE WORKSHOP
bioDensity machine (above)
FULL ONE-ON-ONE SESSIONS WITH YOUR PHYSICAL THERAPIST ARE NOW HERE!
It has been a long-standing goal of mine to have entirely “one-on-one” sessions where your therapist is with you every step of the way. I am happy to say that time is now here!
Going forward, you will have full sessions with “one-on-one” direct contact with your physical or occupational therapist. That includes the exercises too ... not just the hands-on part of the session. No more question marks wondering if the way to do the exercise got lost in translation between the aide and therapist. Now, I know we have had many aides here at The Physical Therapy Doctor that have provided you with great care, and I recognize and applaud that,
but because my mind is always trying to improve the care we provide, I think you will have better results with this change to go full “one-on-one” with your physical or occupational therapist so you will have 100% contact the entire session with the person who has the most expertise. I hope you reach higher levels of ability with faster progress due to this added value to your sessions. Sincerely,
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
–Dr. Robert Morea
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