6 Steps to Improve Your Balance
Sidestepping: If necessary, place your hands on a countertop or wall for stability. Take 10 sideways steps in one direction with your toes pointed straight ahead, then take 10 steps back to your starting point. Repeat in the opposite direction. Once this becomes easier, use a resistance band around your ankles or calves. Single-Leg Stand: Stand on one leg for up to 30 seconds, then switch legs and repeat. Try to do this 3–5 times per leg. To challenge yourself, multitask by brushing your teeth or talking on the phone while performing this exercise. Sit to Stand: Sit in a firm chair, such as a wooden dining room chair. Stand without using your arms, sit back down immediately, and repeat for a total of 10 times. Tandem Standing or TandemWalking: Place your feet so the heel of one foot touches the toes of the other foot. Try maintaining this position for 30 seconds. Once this becomes easy, try walking heel-to- toe, as though walking a tightrope. At Gilbert Physical Therapy, we understand that losing your balance can be frustrating. We want to give you back the life you deserve. Call us today at 717-591-0955 to learn more about balance impairment and how we can help.
As you age, poor balance becomes more of a reality, but falling doesn’t have to be a normal or accepted part of aging. At Gilbert Physical Therapy, we provide education to retrain your neurological and muscular systems so you can regain the independence you deserve. A physical therapist will diagnose you and determine the treatment that’s best suited for you. After they’ve made their assessment, they will pick a treatment plan that fits with your goals. This may include balance training, strength training, and pain management. Many exercises to improve your balance, such as leg strengthening, can be done safely at home. The American Physical Therapy Association recommends these six easy exercises that you can do practically anywhere. Perform these moves near a countertop, wall, or other sturdy surface for support. Standing March: March in place for 20–30 seconds. As it becomes easier, challenge yourself by moving to different surfaces, such as carpet or grass. Standing 3-Way Kicks: Standing on one leg, move your other leg out in front of you, then to the side, then behind you. Repeat 10 times, then switch legs.
SUDOKU
BALSAMIC GLAZED PORK CHOPS
This flavorful take on pork chops is the perfect centerpiece for yourmeal. You can serve the chops alongside a simple salad, charred asparagus, or any other summer veggies youwant.
INGREDIENTS
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4 boneless pork chops
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1 teaspoon crushed red pepper flakes
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1/4 cup balsamic vinegar
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1 teaspoon fresh thyme
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3 tablespoons raw honey
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Salt and freshly ground pepper, to taste
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2 cloves garlic, minced
DIRECTIONS
1. Heat oven to 400 F. 2. Generously season pork chops with salt and pepper. 3. In a saucepan, combine balsamic vinegar, honey, garlic, red pepper flakes, and thyme. 4. Bring to a boil, reduce heat, and simmer gently for 5–6 minutes. 5. On high heat in an oven-safe
saute pan or skillet, sear the pork chops for 1–2 minutes on each side.
6. Brush chops with half of glaze and transfer to oven. 7. Roast 6–8 minutes. 8. Remove fromoven and brush with another coat of glaze. Let cool 5–10 minutes and serve.
Inspired by paleoleap.com
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