Advanced Physical Therapy - April 2021

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APRIL 2021

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PROTECTING OUR PHYSICAL HEALTH AND NATURE GLISSADING IN ROCKY MOUNTAIN NATIONAL PARK

Last September, I did something few people have ever tried: I slid down the face of a glacier using my coat as a sled. That moment was one of the best parts of an amazing hike that I took with my wife, Renee, in Rocky Mountain National Park. We made an 11-mile circuit that day, hiking up Flat Top Mountain, then over the Continental Divide before reaching Andrews Glacier. Our slippery trip down its face ended on the shores of a glacial pond. I’ve been replaying this hike in my head all month for two reasons. First, I’d love to do it again someday. Renee had already hiked to the pond in the past with her family, but our September trip was my first time, and it was an incredible experience. We started our trip right before sunup and hiked until the late afternoon. For the majority of the eight-hour day, we were alone with the trees, rocks, and ice. We only passed one other person on the trail and saw a few others off in the distance. That total immersion in nature was soothing, and the views at the top of the glacier were spectacular. The second reason this hike has been fresh in my mind relates to environmental stewardship. Earth Day is coming up on April 22, and since 1970, it has been an annual event promoting environmental awareness and education. When the topic comes up, it brings to my mind the discussion surrounding our changing climate and weather patterns. Even during our hike, there was a vivid reminder of how quickly our local landscape can change. The air was smoky during a good chunk of

our trek because we were hiking near a major wildfire. The Cameron Peak Fire was burning just 10 miles away, and a week or two after our trip, flames from the East Troublesome Fire came within just a few miles of where we were hiking that day. Whenever Renee and I hike, we try to “leave no trace” and keep the places we visit pristine. We stay on the trails and don’t leave any trash behind. When our kids come along, we teach them the same things. On this particular hike, the terrain was pretty rough up near the Continental Divide, and there wasn’t a developed trail, but we tried walking on the rocks as much as possible to minimize our impact on the plants and wildlife around us. Hiking is one of my favorite ways to enjoy the outdoors, and I hope to be able to do it for the rest of my life. That means respecting nature and protecting my body. One of my favorite things about my work is that I can help other people get out in nature, too. When I improve my patients’ balance, mobility, and strength, I make it easier for them to get back to the outdoor activities they love, like hiking, rock climbing, skiing, and biking. If you love the outdoors, I hope you’ll join me in being good stewards of our local Colorado trails, keeping our favorite spots pristine for years to come! As always, if you need help getting back out in nature pain-free, don’t hesitate to set up an appointment with me. –Dr. Thomas Cleveland

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As people grow older, they’re more likely to find themselves at home with less company. If your family members live far away or you have physical limitations that make it difficult to leave the house, you may be at an increased risk of experiencing loneliness. This is why adopting an animal can be so helpful. Pets offer comfort and love, and many encourage physical activity. Integrating a pet into your life as you grow older can be just what you need to lift your spirit and keep you healthy. The Benefits of Pet Ownership A lack of purpose can take a significant toll, but the sense of duty pet owners have around caring for their animals helps them avoid this. The daily tasks of feeding, playing with, and walking your animal can help provide structure and bring meaning to your life. They also give you something to look forward to each day. What’s better than waking up or coming home to a wagging tail or loud meow? This is how pets help improve their owners’ mental and physical health. Studies also show that those who care for pets have less stress and lower blood pressure and cholesterol than their petless counterparts. You’re also more likely to maintain a daily exercise routine. FELINE FRIENDS OR CANINE COMRADES HOW PETS IMPROVE OUR HEALTH AND HAPPINESS

Humans have an innate need to be social, and without someone to talk to regularly, our mental well-being can start to deteriorate. Pets may not be the best conversation partners, but they may increase your social activity. Walking a dog to a local park every day, for example, can provide an opportunity for you to interact with other people. If you live alone, this simple activity can increase your social circle and improve your mental health. Find the Right Pet Before taking advantage of the many benefits pets offer, it’s crucial to consider which pet is right for you. Doing research can help answer important questions about which animals might be a good fit for you and your lifestyle and which aren’t. Finding a perfect match may take some time, but once that connection is made, there is nothing that will bring more joy into both of your lives. The Centers for Disease Control and Prevention has a list of questions that will help guide you to the perfect pet. Take a look at CDC.gov/healthypets .

DON’T SLEEP ON THESE TRACKING DEVICES WANT A BETTER NIGHT’S REST?

table. Many track your heartbeat and movement. It’s important to keep in mind that while sleep trackers can provide valuable insights, the data they produce is based on an estimate rather than a direct measurement. For a full analysis of your sleep patterns, you should schedule a sleep study. Which device should you get? There are many trackers out there — including medical-grade trackers — so how do you decide which is right for you? You’ll want to assess both the cost of the device and the kind of data you’d like to collect. The Actiwatch is a medical- grade tracker that has been approved by the Food and Drug Administration and is often used by doctors. However, it can cost up to several thousand dollars. Store-bought sleep trackers are not as accurate as the Actiwatch, but they are more affordable and still provide useful insights. If you choose to use a FitBit, Jawbone Up, or an Android watch, you should track your nightly sleep as well as any naps you take throughout the day to get the best results.

Sleep is essential for good health. It recharges your body and helps you start your day refreshed and alert. With so many wearable devices and sleep tracking apps on the market now, you may be wondering if you should be tracking your sleep. If any of the following apply to you, you may benefit from using a sleep tracker. • You have difficulty sleeping soundly. You wake up repeatedly throughout the night, either due to environmental noises (a snoring partner) or a sleep disorder (sleep apnea). • You feel exhausted during the day. When you don’t get enough sleep at night, you’ll feel tired during the day and may have difficulty focusing and be less productive.

• You want to improve your performance. Whether you’re an athlete or you simply want to do your best at work, consistently getting a full night’s sleep is essential. What do sleep trackers monitor? A typical sleep tracker monitors your sleep phases, quality, duration, and environmental factors. Some devices strap to your wrist, while others clip onto a pillow or monitor from a bedside

If you are having a severe case of insomnia, narcolepsy, or any other sleeping disorder, it’s essential to speak to your doctor who knows your medical history. They can help you find the best solution to a good night's rest.

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FROM COLLEGE SPORTS TO SUPERSTARDOM 4 CELEBRITIES WHO WERE STUDENT-ATHLETES

April 6 is National Student-Athlete Day! Many students play sports in addition to their studies in high school and college, and many famous people also spent much of their youth playing sports while going to school. Here are four stars who were also college athletes. Singer Garth Brooks From a young age, Brooks loved sports and hoped that his athletic abilities would make him famous. He earned a track scholarship to Oklahoma State University as a javelin thrower and spent most of the 1980s perfecting his technique. In 1999, he played left field for the San Diego Padres, and he continued to play baseball in the early 2000’s, signing with the New York Mets and Kansas Royals. Today, the famous country singer provides children with health and education assistance as well as recreational and sporting opportunities through his foundation, Teammates for Kids.

Actress Emma Watson When Watson enrolled at Brown University in Providence, Rhode Island, she joined the field hockey team. She loved the sport as a child, and as an adult, her passion for field hockey continues to motivate her. She occasionally travels to elementary schools for a few friendly games in hopes of encouraging young players. Watson has also worked with Hockey Futures, an organization that promotes the sport to British youth. Actor Steve Carell Much like his character Michael Scott in “The Office” once said, Carell too has “been pretty much skating my whole life.” Carell is a fantastic ice skater and has played hockey since he was a child. He was a goalie for Denison University, a

Division III school in Granville, Ohio. Today, Carell still plays in a Los Angeles recreational league whenever he has the opportunity. TV Broadcaster Robin Roberts Roberts began her career in broadcasting as a sports director at Southeastern Louisiana University’s radio station. She also played on the school’s basketball team, the Lady Lions, between 1979 and 1983. During her career on the court, Roberts

scored 1,446 points and had 1,034 rebounds, which earned her a place in the Women’s Basketball Hall of Fame and on the NCAA's list of most influential student-athletes.

VEGAN POTATO SALAD

TAKE A BREAK!

Inspired by ThisSavoryVegan.com

• 1 1/2 lbs potatoes, any type • 1 cup plant-based mayonnaise • 2 tbsp white vinegar • 1 tbsp yellow mustard • 3/4 cup celery, chopped • 3 green onions, chopped • 1 kosher dill pickle, chopped • Salt and pepper to taste INGREDIENTS

DIRECTIONS

1. In a large pot, add the potatoes and cover with water. On high heat, bring potatoes to a boil, then lower to a simmer. Cook until tender. 2. Drain the water and let potatoes sit for 15 minutes. 3. In a large bowl, combine mayonnaise, vinegar, mustard, celery, green onions, pickle, salt, and pepper. Place in the refrigerator until ready for use. 4. Once the potatoes cool, slice them into 1-inch pieces. 5. Add the potatoes to the dressing and mix gently to avoid mashing the potatoes. 6. Add more salt and pepper to taste. 7. Cool the dish for 1 hour before serving.

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INSIDE THIS ISSUE

1. COVER TITLE 1. EARTH DAY, APRIL 22

2. CARING FOR PETS BRINGS HEALTH AND HAPPINESS DON’T SLEEP ON THIS ADVICE 3. 4 CELEBRITIES WHO WERE STUDENT-ATHLETES VEGAN POTATO SALAD 4. DID YOU KNOW ARCHERY CAN KEEP YOU FIT?

THE BENEFITS OF A BOW AND ARROW HOW ARCHERY KEEPS YOU HEALTHY The word “fitness” brings to mind a number of images: jogging, cycling, lifting weights — the list goes on and on. However, people rarely think of archery. This activity has been around for thousands of years, and a bow used to be a key weapon in hunting and war. Today, archery is most often practiced as a sport, and it confers many health benefits you may not be aware of.

Focus Archers benefit physically by strengthening their muscles,

but the mental focus required to succeed in this sport also provides a lot of benefit both in and out of the archery range. Keeping a steady and unwavering sight on the target while ignoring all distractions is key to making a perfect shot, and this focus can also help increase productivity at work and improve relationships.

Exercise Archery is a low-impact activity everyone can enjoy, regardless of age, gender, or ability. As with any sport, in order to perform well, archers need to practice consistently. Regular practice also means regular use of their upper bodies and exercise that helps maintain overall fitness. What’s more, archers also get exercise by walking to and from the targets and the designated shooting area. Strength It takes significant strength to pull a bow at full draw. In one motion, archers engage the muscles in their arms, hands, core, back, and chest. The more the motion of drawing and firing is repeated, the stronger these areas of the body will become. There are also many relatively easy exercises archers can do outside of this sport to build strength and improve their shot, including side planks, dumbbell exercises, and yoga.

Patience This is another key component to archery: If an archer rushes a shot, they’re more likely to miss their target. Knowing when to take a shot is just as important as knowing how. Patience is also important when training the body for archery. Archers must be willing to perform the same task over and over to finally hit that center target. It’s important to keep in mind that archery can be dangerous when not practiced correctly. Talk to a professional or get a lesson from an archery instructor to learn how to properly handle a bow.