HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
The Importance of Staying Active During Winter Months STAY FIT ALL YEAR
Stay Fit All Year • Patient Results Exercises To Relieve Pain • Win A Gift Card
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
The Importance of Staying Active During Winter Months STAY FIT ALL YEAR Just because it is winter, it doesn’t mean you have to stay indoors! It is easy to want to stay in, nestled up in blankets, while it’s snowy and cold. However, remaining active in the winter months is just as important as remaining active during any other season! According to a study titled “Exercise in the cold,” found in the Journal of Sports Sciences, temperatures hovering around 50 degrees Fahrenheit are optimal for high or moderate intensity workouts. Conversely, low intensity workouts are better performed indoors during colder months, as sufficient metabolic heat may not be generated well enough to offset the cooler environment.
The winter presents several fun activities that can double as workouts. Even something as small as taking a walk around the neighborhood to look at holiday lights or building a snowman with your kids can give you the amount of daily exercise you need. At Advanced Physical Therapy, we can design specialized treatment plans for anyone who may need a little extra push in staying active during the winter. Contact us today to learn more!
Exercise also helps loosens muscles that may become stiff in the winter months, making it easier to maneuver around in your orthotic or prosthetic device. Additional benefits to winter exercising include: • Sunlight intake. Vitamin D is important! Many people lack Vitamin D in the winter, due to a scarcity of desire to venture out in the cold. However, simply stepping outside can have positive effects. Sunlight can act as a natural mood booster, which may even increase motivation to exercise. • Absence of heat/humidity. Too much heat or humidity can sometimes feel suffocating. During colder months, this isn’t an issue. In fact, exercising in the cold can feel invigorating, as the crisp air can increase your energy. You run out of breath easier when it is hot and humid, so when that is taken away, you may be able to work out for longer periods of time. • Immune system boost. According to the Centers for Disease Control and Prevention, even just a few minutes of outdoor exposure during the winter can help prevent against both bacterial and viral infections.
WHAT ARE THE BENEFITS OF EXERCISING DURING THE WINTER?
It is an undeniable fact that daily exercise is an important part of staying healthy and promoting wellness. It seems easier to get up and exercise when it is warm out, but there is actually evidence to support the benefits of working out in the cold. Depending on the type of workout, exercising in colder weather can actually have a more positive effect on the body than exercising in the heat.
Look inside to learn more about our health and fitness programs, and return to a pain-free, active lifestyle!
AVOIDING FALLS IN THE WINTER
While exercise in the winter is important, icy walkways unfortunately pose a higher risk of falling. This can lead to a higher risk of injury, such as strains, sprains, and tears. At Advanced Physical Therapy, we want to make sure you stay balanced this winter, so you can enjoy doing the activities of the season without fearing a harsh fall! There are some steps you can take on your own to decrease your risk of sustaining a fall-related injury while participating in winter activities. These include: • Choose shoes with winter soles for traction. You can also get a pair of ski or walking poles to help keep your balance. As an added bonus, these poles will also help you burn extra calories since your upper body is getting a workout too. • Add slip-on spikes to your boots on the extra icy days, to reduce your risk of slips and falls. • Allow at least 10 minutes to warm up when exercising in the winter. When it’s cold, your heart and muscles need more time to get ready and prepare for exercise – this can help you avoid unwanted injuries. • No matter what winter activity or exercise you’re partaking in, warm-ups should always include a combination of low-intensity movements that will
make the physical activity easier to perform. For example, if you decide to go on a walk or run through the winter wonderland that your street has become, you could warm up with lunges, squats, arm swings, or jumping jacks, making sure to also get a good stretch in your calves and thighs. This will keep your body warm while you exercise and will be a good way for you to feel out the terrain beforehand to see if it’s too icy. • Add in any additional assists, as needed. Snow and ice are the main culprits for many injuries during the wintertime, which is why it is important to add to your stability. Ice cleats or rubber-soled boots can provide you with grip and support. Using a cane or crutch can also help in remaining steady on frozen terrain. Our trained CPOs can help you figure out if an additional assist would benefit you.
CONTACT US TODAY!
Whether you’re looking for ways to get moving in the winter or figuring out how to maneuver icy terrain in your orthosis or prosthesis, Advanced Physical Therapy can help. Contact us today to find out how we can help make your winter season as enjoyable as possible!
Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
Have more energy. Feel better at work.
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Exercise Essentials Try these exercises to improve your balance.
Relieves Back Pain
My walking has much improved! Before therapy, I had fallen twice and had a lot of trouble walking. My balance was way off kilter. Since therapy, my walking has much improved, and my balance is way better. I will continue to work on my home exercise program they individualized just for me.” -G.B. I feel a lot safer when I walk! Before therapy, I was stumbling, shuffling, and falling when I walk. I had little coordination over any of my movements. Since therapy, all is much better. I still fall occasionally but not near as often. I feel a lot safer when I walk.” - J.B. I have regained my strength! Before therapy, I had difficulty walking and being on my feet for a long period of time. Since therapy, I have been able to walk without a limp and am walking normal now. I have regained my strength, and it feels so great! I appreciate all the professional therapy I have received– the staff have been great in helping me achieve my goals. So grateful that I choose to go to APT.” - B.H.
S I D E LY I NG TRUNK ROTAT I ON While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Stretches Low Back
Exercises copyright of
F ORWARD B END - LONG S I T T I NG Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 seconds and repeat as needed.
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