An Ideal First Step Toward a Healthy Life
Getting Fit? Start With a Walk At Focus Physical Therapy, we work with a huge number of patients who want to get active but aren’t sure where to start. Certainly, when you’re considering ways to get a little fitter and reap the endless benefits that come with physical activity, it can be overwhelming. To make the most of your strolls,
there are a few guidelines you should follow. Experts recommend 150 minutes of moderate physical activity per week, which means walking briskly or performing a similar activity for 30 minutes a day for five days a week. However, when you’re first starting out, it’s probably a better idea to take it slow. Take three shorter 10-minute walks during your day and slowly ramp up toward taking the full 30-minute walk once you feel comfortable. And while walking seems totally straightforward, there is a right way to do it. No matter your pace, make sure you’re constantly engaging your core muscles with every step. Do your best to stand up straight with your chin parallel to the ground, not leaning too far forward or backward. On the cover of this month’s newsletter, Julian Manrique challenged all our patients to make a small tangible effort toward better fitnes. So, put on a comfortable pair of walking shoes, step outside the door, and take the first stride toward having full-body health!
Of course, if you’re a patient of our clinic, the best starting point will be your set of prescribed exercises. These are specially selected for your particular condition and are top priority for a speedy recovery. But if you’re among the millions of Americans trying to move just a little bit more, there’s one exercise that nearly everyone can do with no planning, equipment, or preparation: walking. For years, scientists have been documenting the massive benefits of a regular walk around the block. According to the Mayo Clinic and numerous other sources, walking can help you maintain a healthy weight, prevent heart disease and high blood pressure, strengthen some of the most important bones and muscles in your body, improve your mood, help you sleep, and keep you feeling alert during the day — the list goes on and on. Best of all, it’s easy, rarely results in injury, and costs absolutely nothing.
HAVE A LAUGH
PEA SOUP MINT
With the beautiful spring weather, peas will soon be ripe enough to slip out of their pods. In honor of the season, this recipe pairs peas and pearl onions with mint to make a refreshing soup. It can be served hot or cold.
Ingredients
• 1 tablespoon agave nectar • Juice of 1 lemon • Salt to taste • Pistachios for garnish
• 3 pearl onions, diced • 3 tablespoons olive oil • 6 cups fresh or frozen peas • 5 cups vegetable stock • 3/4 cup fresh mint, plus more for garnish 1. Place pot on stove over medium heat. Add olive oil. Add onions and cook until translucent. 2. Add peas and stock. Cook until peas are just tender and still bright green. Instructions
3. Put the mixture in a blender. As you blend, add mint, agave, lemon juice, and salt. 4. Once blended, pour into a bowl, garnish with mint and pistachios, and serve!
Focus Physical Therapy • Call 949.709.8770 • 3
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