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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
FEBRUARY 2026
How Physiotherapy Can Help You Get Healthier
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
How Physiotherapy Can Help You Get Healthier From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest. At The Physiotherapy Center Ltd., we want to help you cut through the noise. As island-based physiotherapists, we take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regimen that works for you. Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference. Are you ready to start making healthy changes in your life? Call us today to set up an appointment! What It Even Means to “Be Healthy” The World Health Organization defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept. Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she lives independently and goes for daily walks on the beach. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health
might consider himself unhealthy because he struggles to keep up with his friends during long kayaking sessions. Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthily as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.” Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027933/, https://www.ncbi.nlm. nih.gov/pmc/articles/PMC6315424/, https://www.who.int/about/governance/constitution, https://www.nhlbi.nih.gov/health/sleep/why-sleep-important
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day. 5.Meditate Daily: Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health. Physiotherapy’s Role in Promoting Good Health Our physiotherapists have several tools to help you live the healthiest life possible: • We can help you manage or resolve injuries or painful conditions that keep you from being physically active. • We can help you develop a fun, effective exercise program that suits your interests and abilities. • We can identify areas of musculoskeletal weakness or impairment that might cause problems for you down the road — and give suggestions for managing that impairment now! • We can show you relaxation techniques to manage stress. • And much more! When you visit us, we’ll create a customized program that addresses your unique needs. Find Good Health with The Physiotherapy Center Ltd.! Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today!
5 Simple Tips for Healthy Living from Our Team 1. Get Enough Sleep: Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night. 2. Move Your Body: Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. And remember, “exercise” doesn’t have to mean hitting the gym! Beloved island activities, like snorkeling, hiking, or paddleboarding, all count. Just aim for 150 minutes of moderately intense exercise each week. 3.Eat a Nutritious Diet: Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats (like fresh seafood). One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices. 4.Stay Hydrated: As part of that nutritious diet, ensure you drink plenty of water throughout the day, especially during our hot, humid days. Hydration helps prevent
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Additional Tips to Help You Stick With Your Plan While getting started is usually the biggest hurdle, maintaining consistency can also be a challenge. Fortunately, a few small tweaks can help you do more with less effort. • Choose Cooler Times: You don’t have to suffer in the heat and humidity. Try to schedule activities for the early morning or early evening. • Keep Gear Handy: Store fins, mask, or water shoes where you’ll see them • When You’re Busy, Schedule Movement Snacks: Short on time? Incorporate some “movement snacks” into your day: these short, 10- to 15-minute sessions still count toward your daily exercise goals. • Pair Movement with an Existing Routine: Tying your exercise program to an existing routine can help you stay consistent. For example, you might go for a walk every evening after dinner. Reach Out for More Guidance Looking for some more personalized advice? The The Physiotherapy Center Ltd. physiotherapists are here to help! Schedule an appointment today to get started.
Make the Most of An Outdoor Lifestyle Using Your Favorite Island Activities to Be Consistent with Movement: There are lots of benefits to living in the Cayman Islands, but our favorite has to be how easy it is to stay active! With our gorgeous beaches and lush hiking trails, you can easily build movement into your week (without ever setting foot inside a gym). The Best Island Activities to Use for Your Workout Plan Not sure how to get started? Here are some of our favorite outdoor options for regular movement. Choose a couple that appeal to you, and then aim for 20 to 30 minutes most days. Consistency matters more than intensity. • Snorkeling: Great for gentle cardio and full-body endurance • Kayaking or Paddleboarding: Builds shoulder, core, and hip strength • Beach Walks: Supports heart health and joint mobility • Swimming: Low-impact movement that’s easier on sore joints (and a great way to exercise on hot days) • Jogging or Trail Walking: Improves balance and leg strength
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
Recipe Of The Month: Coconut Rice & Peas
Ingredients: • 2 cups long-grain rice, rinsed • 1 can (13.5 oz) coconut milk • 1 cup water (or adjust for
• 1 small onion, finely chopped
• 2 garlic cloves, minced • 1 scotch bonnet pepper (whole, optional for heat) • 1 tsp thyme (fresh or dried) • 1/2 tsp allspice • Salt and pepper to taste • 2 tbsp vegetable oil
desired consistency) • 1 cup kidney beans (cooked or canned, drained and rinsed)
Directions: Sauté Aromatics: In a large pot, heat the vegetable oil over medium heat. Add onions and garlic, sauté until soft and fragrant. Add Liquids and Spices: Pour in the coconut milk and water. Stir in thyme, allspice, salt, and pepper. If using, add the whole scotch bonnet pepper (do not break it unless you want more heat). Add Beans and Rice: Add the kidney beans and bring the mixture to a gentle boil. Stir in the rinsed rice. Cook the Rice: Reduce heat to low, cover the pot, and simmer for 20–25 minutes, or until the rice is tender and liquid is absorbed. Avoid stirring too much to keep the rice fluffy. Finish and Serve: Remove the scotch bonnet pepper. Fluff the rice with a fork, taste, and adjust seasonings if needed. Serve as a side with fish, chicken, or vegetables. Tips: For extra flavor, add a few sprigs of fresh thyme while cooking. You can substitute red beans for kidney beans if preferred. Pair with Cayman-style fish dishes for a truly local meal!
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost savings and make the health sector more We Offer Telehealth
resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.”
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
THE PHYSIOTHERAPY CENTER LTD. To help you “GET BACK TO BETTER AGAIN.”
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