Take a look at our July newsletter!
theptdoctor.com
718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 4 p.m.
July 2023
ON THE
MOVE
Throwing Punches Is … Good For You? The Story Behind Our Boxing Classes
Last year, I was sitting at my computer watching YouTube videos when a boxing clip popped up. It wasn’t Muhammad Ali-level boxing. In the video, older guys with gray hair were throwing jabs and uppercuts! Even crazier, every one of them had Parkinson’s disease — and the program, Rock Steady Boxing, was designed to help them fight it. I’m not going to lie: I got a little emotional watching the seniors bob, weave, and punch. They reminded me of my dad, who passed away with Parkinson’s disease in 2019. Watching the video and seeing the awesome strength, agility, and flexibility on display, I thought, “Dang, I wish I’d known about this program back then. Maybe it could have helped him.”
too, and following the instructor’s commands keeps your mind occupied. Focusing forces you to live in the moment — for me, it was almost like taking a vacation from the stress in my head! I got my certification, and when I came home, we hired Affrick, a physical therapy aide who just happens to be a boxer. He and our therapists have been teaching one-on-one boxing classes in our office ever since, and mixing stretches and other exercises in with the punches. People who took Rock Steady Boxing experienced so many improvements to their balance, mobility, and independence that we added another boxing class for everyone — not just people with Parkinson’s — called Boxing for Balance. I knew from talking to my patients that the Rock Steady Boxing and Boxing for Balance classes worked. But I wanted proof! So, one of our students, Juliat Saju from the New York Institute of Technology, did a little study. She surveyed everyone in the classes, and the results were amazing: People reported positive changes in almost every area! The patients taking Rock Steady Boxing saw improvements in walking, turning, and squatting to pick up objects. Overall, their balance was much better (up to 90% for some people!), and they felt more independent. The patients taking Boxing for Balance also felt more confident and capable of walking, turning, squatting, and climbing stairs, and almost all of them reported that their balance was 50% better. These results prove that getting old isn’t the end of the road, and neither is a Parkinson’s diagnosis! If you have the right support system and start moving, you can slow down the effects of both. Remember, starting to exercise can improve your health even more than quitting smoking, according to a new study. Check out the inside of this newsletter to learn more about Boxing for Balance and our free workshop coming up soon.
Then, it hit me: I was too late to help my
dad with boxing, but I wasn’t too late to help people like you. So, I went
off to Minneapolis to take a Rock Steady Boxing certification course from the
experts. Physical therapists from all over the country showed up to box with a heavy bag (which reminded me just how out of shape I am), learn about the health benefits of boxing, and figure out how to teach it to people with Parkinson’s. I’d never done much boxing before, but it didn’t take me long to see that moving in a circle and punching at the same time is a great way to keep your body in top shape. Punching a bag or a boxing pad on someone’s hand takes strength, and you need good mobility to get the footwork right. Standing while you go through the motions of a jab, hook, and uppercut works your core,
–Dr. Robert Morea
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Simple Stretches for Immediate Relief Leave Back Pain Behind
If you've picked something up, fallen, slept, stood, walked, or done anything wrong and hurt your lower back before, you're not alone. According to the World Health Organization, "Low back pain [is] the single leading cause of disability in 160 countries" and affects roughly 1.71 billion people. Low back pain can be extremely frustrating to live with. Not only is it painful, but it can also be impossible to predict or avoid. Luckily, a physical therapist can create a treatment plan that targets the lower back and works with your body to improve mobility and reduce pain over time. And while you should always follow the program your physical therapist provides, you can perform a few stretches at home to find some relief. Prone Press-Up With this stretch, getting in the correct position is vital. It requires you to lie flat on your stomach, so if that is difficult
for you, place a pillow under your belly and use that as your starting position. 1. Lie on your stomach with your feet hip-distance apart and your hands pressed flat to the floor next to your chest, similar to a pushup position. 2. Using only your upper body, push down on your hands and lift your head and chest while keeping your shoulders pulled back. 3. Continue until your arms are nearly straight, with only a slight bend at the elbow. 4. Lower yourself back down and release the pose. Cat/Cow Pose Stretch These two stretches work well together, so feel free to use them consecutively. Cat Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders.
2. Press down on your hands and round your spine toward the ceiling. Allow your head to drop, forming a sideways "C" shape. 3. Hold this position for a few seconds before releasing and returning to the hands and knees position. Cow Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders. 2. This time, push your back toward the ground, forming a "U" shape. Lift your chin and chest at the same time.
3. Hold this position for a few
seconds before returning to your neutral hands and knees position.
Quiet Your Mind, Improve Your Health WHY MEDITATION IS A MUST FOR OLDER ADULTS
Meditation has been practiced for thousands of years and offers many benefits. The best part is that it's accessible to anyone; you don’t need special equipment or a membership to practice, just your mind and body! While meditation is great for everyone, meditation can be particularly powerful for older adults due to its emotional and cognitive perks. Here are some key benefits you can expect. Less Anxiety For some, anxiety can be a response to a specific life event, such as a health scare or losing a loved one.
Anxiety often involves worrying about the future, and meditation helps alleviate it by pushing you to focus only on how your body feels at that precise moment. Focusing only on the now is an excellent way to help combat those intrusive "what if" and "when" thoughts. Reduced Chronic Pain It's not uncommon for people to experience pain as they age. And while meditation can't treat the cause of the pain, it can help reduce the amount of pain you feel. According to a study from The Journal of the American Osteopathic Association, 89% of participants reported that meditation helped them cope with their chronic pain, drastically reducing their overall pain levels. Better Memory
memory as they age, but it doesn't make the experience any less stressful or frightening. Meditation helps to boost memory as it increases blood flow to areas of the brain in charge of attention and executive function. By giving these areas of the brain more "power" through increased blood supply, they can work more efficiently to help you retain and recall information. If you don't know how to start, close your eyes and focus on counting your inhalations 10 times before restarting. You can set a timer or continue as long as you feel comfortable. You can also find several guided meditation apps if you need a bit more help. It only takes a few minutes to complete a meditation exercise and begin reaping its incredible health benefits!
For others, anxiety can appear later in life for no apparent reason. Regardless of why it starts, anxiety is both uncomfortable and harmful to your health.
It's normal for older adults to experience some lapse in
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HEALTHY JOINTS MATTER Safeguard Your Movement for Years to Come
Our knees, wrists, elbows, shoulders, and hips are integral parts of our bodies — all joints connecting our bones. After years of pressure plus wear and tear on our joints, they risk wearing down and developing conditions such as osteoarthritis, a common degenerative joint disease seen in older adults. However, aging isn’t the only thing that can adversely affect our joints. Sometimes, overuse of a particular joint can cause pain, discomfort, and eventually limited mobility. Here are four tips to incorporate into your daily routine to keep your joints healthy, lubricated, and mobile. Sit up straight.
your joints, mainly your knees, ankles, and hips, increasing your risk of joint damage and complications. Get moving. Staying active and building strong muscles and bones provides the stability and support your joints need to thrive. Dynamic stretching and low-impact exercises strengthen your joints and keep them in optimal shape. Remember, the more you move, the easier it becomes. Practice safety first. When performing activities that may place more demand on your joints, rely on padding and protection. For example, wear knee and wrist pads if you go roller skating or ice skating! If your wrist is sore or injured,
Did you know your posture plays a significant role in the health of your joints, even your knees? Standing and sitting up straight helps reduce unnecessary pressure on any part of
a brace will protect it and provide the support it needs to heal. Even if you’re gardening outside and kneeling often, be sure to kneel on a soft pad or area to safeguard your knees. Protection is always key! Maintaining a safe and active lifestyle is the key to keeping your joints healthy for years to come. Take care of your joints now so they can care for you — no matter your age!
your body and protects your back, hips, knees, shoulders, and neck. It also helps to prevent injury to the surrounding muscles. Maintain a healthy weight. If you allow your body to become overweight, you inevitably slow down and move less. The extra weight also places more strain and pressure on
Grilled Steak Salad With Peaches
TAKE A BREAK!
Inspired by Delish.com
DIRECTIONS
INGREDIENTS
1. In a large resealable plastic bag or baking dish, combine steak, vinegar, garlic, and brown sugar. Marinate 20 minutes at room temperature. 2. Remove steak from marinade, coat with vegetable oil, and season generously with salt and pepper. 3. On a grill or pan set to high heat, cook steak until desired doneness. Rest 5–10 minutes, then thinly slice against the grain. 4. In a small bowl, whisk olive oil and lemon juice to make dressing. Season with salt and pepper. 5. In a large serving bowl, add arugula, peaches, blue cheese or feta, and steak. Drizzle with dressing and gently toss.
• 1 lb skirt steak, fat trimmed • 1/4 cup balsamic vinegar • 1 clove garlic, minced • 1 tbsp light brown sugar • 1 tbsp vegetable oil • Kosher salt • Black pepper • 1/4 cup extra-virgin olive oil • 1 large lemon, juiced • 6 cups baby arugula • 2 ripe peaches, thinly sliced • 1/3 cup crumbled blue cheese or feta
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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. Robert Shares the Health Benefits of Boxing 2. No More Achy Breaky Back! Meditate Your Way to a Healthier You 3. Take Care of Your Joints Grilled Steak Salad With Peaches 4. Summer Fun Without the Burn INSIDE THIS ISSUE
PROTECT YOUR SKIN WITH THESE SIMPLE TIPS Don't Get Burned!
Summer is in full swing, which means the sun's rays are shining bright for most of the country. In fact, the average UV index, or the intensity of ultraviolet light, across the U.S. is 7 or above on a scale of 13. To put that into perspective, a UV index of 3 is strong enough to damage the skin. However, just because the UV index is high doesn't mean you have to hide inside — you just need to practice a bit of safety when you’re outdoors! To protect you and your family during the hottest months of the year, here are three ways to keep your skin sunburn-free. Use sunscreen whenever you're outside — even when it's cloudy. Many think sunscreen is only necessary at the beach or near a pool. However, the sun's harmful rays will always reach your skin, no matter what you're doing outside. Also, remember that while
clouds may look like they're blocking the sun, UV rays easily penetrate them and water like an ocean, lake, or pool. That's why sunscreen is essential whenever you're outside, even for just 20 minutes on a cloudy day. Choose a broad-spectrum sunblock that is at least 30 SPF and protects against both UVA and UVB radiation. Reapply every two hours, and if you’re swimming or playing in the water, reapply every hour! Choose your outside time wisely. The sun's rays are strongest between 10 a.m. and 4 p.m., so your skin is much more susceptible to damage during this period. If you can, save outdoor tasks (like yardwork) for early morning or late afternoon. If you are planning to spend some time outside within this time frame, it's best to do so in the shade.
You can also use the shadow rule: If your shadow is shorter than you are, the sun's rays are strong enough to damage your skin, so it's time to find shade. Pick the right outfits. If possible, choose darker-colored, long-sleeved shirts and pants made with tightly woven fabrics like canvas or synthetic materials such as nylon. Then, protect your face, neck, and ears with a wide-brimmed hat and cover your eyes with 99% to 100% UV-absorbent sunglasses. These types of clothing and accessories block more of the sun's rays from ever reaching your skin and minimize your risk of a severe sunburn.
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Bone Strengthening and Balance Training Screening
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.
bioDensity machine (left)
Do you feel unsteady when you walk? Are you afraid of falling? Learn how to improve your balance and reduce your risk of falling! Protect yourself with advanced and effective Balance Training techniques. FREE SCREENING ON JULY 19 Call us today at 718.747.2019 to schedule your screening.
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
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! BOXING FOR BALANCE
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
Call us today at 718.747.2019 to schedule your screening. FREE SCREENING ON JULY 19
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
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