Health & Fitness Newsletter: How Physical Therapy Can Help You Get Healthier by Physical Therapy Specialties
Health & Fitness The Newsletter About Your Health And Caring For Your Body BE HEALTHY?
DISCOVER HOW PHYSICAL THERAPY CAN HELP GET YOU THERE!
If you are experiencing pain, contact Physical Therapy Specialties today for help!
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. BE HEALTHY! PHYSICAL THERAPY CAN HELP GET YOU THERE! Health & Fitness The Newsletter About Your Health And Caring For Your Body
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’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise. Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthy 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.”
At Physical Therapy Specialties, we want to help you cut through the noise. Our trained experts 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 regime 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!
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for Healthy Living from Physical Therapy Specialities 5 SIMPLE TIPS
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. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week — that works out to about 22 minutes daily! 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. 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. Hydration helps prevent 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.
Physical Therapy’s Role in Promoting Good Health Our physical therapists have several tools to help you live the healthiest life possible: • We can help you manage or resolve injuries and/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 Physical Therapy Specialties! 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!
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Simple Strategies for Incorporating Exercise Into Your Daily Routine
Regular exercise is crucial to so many aspects of your health. It can prevent chronic health conditions like cardiovascular disease or diabetes, help you stay mobile well into old age, and even regulate your emotions. Unfortunately, your workouts are often the first to slip when life gets busy. It can also be challenging to begin a regular exercise routine, especially if you have to fit it into an already jam-packed schedule. The good news is that you don’t have to work out like a professional athlete to reap the benefits of staying active. In fact, a few simple strategies can increase your daily activity levels — no matter how busy you are! 5 Easy Tips for Sneaking in Physical Activity 1. Park at the far end of the parking lot, so you have to walk a little further to get to the store. 2. Take the stairs whenever possible. Visit Physical Therapy Specialties for More Tips!
Our physical therapists can work with you to develop a program for daily physical activity, no matter your needs. We can show you efficient strength training routines, suggest daily mobility exercises, and help you set movement goals. We can also help you resolve any pain or other conditions that might limit your physical activity. Incorporating movement into your daily routine helps exercise feel like second nature. Schedule an appointment to get started!
3. Do some stretches or core exercises while you’re watching TV. 4. Go for a quick walk around your building during your lunch break. 5. Try a micro-workout. Micro-workouts are short, 10-minute circuit-style workouts that pack a big punch. Keep a set of dumbbells by your desk and work out on your break!
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or want to improve your health, a doctor referral is not needed. In the state of California, you have direct access to physical therapy!
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See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
Improve your health naturally
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PATIENT SPOTLIGHT What our patients have to say!
Do you have your own PT success story? Why not share it with others and maybe you will be the inspiration someone needs to get the help they are seeking. Just scan the QR code to leave a Google Review.
“…IF I NEED SERVICES IN THE FUTURE, I WOULD DEFINITELY COME BACK TO PHYSICAL THERAPY SPECIALTIES!” “Physical therapy really helped me with my lower back pain. Ning was great and took time to really understand the origin of my pain, and tailored
exercises to focus on that area and surrounding muscles. She provided me with many exercises to help strengthen my muscles to prevent relapse. This was my first experience with physical therapy, and if I need services in the future, I would definitely come back to Physical Therapy Specialties!” —Rachel C.
Improve Your Health In Our Warm Water Therapy Pool!
Has a New Pain Started? Have you experi- enced an injury?
I n c r e a s e range of motion M o v e freely P r o t e c t joints R e d u c e pain O b t a i n cardio fitness V i t a l i z e muscle strength E n h a n c e flexibility and balance
Pool Therapy and Water Classes Offered Daily. Schedule is on our website.
www.pt-specialties.com COME BACK TO PT Make an appointment today with one of our therapists and get back to the activities you enjoy — pain-free! 925.417.8005
Exercise Essentials Try these simple exercises to help keep you loose and pain-free... Share this with a friend or family member to help keep them healthy, too!
This exercise helps improve shoulder mobility.
ABDUCTION/ADDUCTION PENDULUM WITH SUPPORT Start by placing your non-working hand on a table or chair for support with your working arm hanging straight down in front of your chest with a light dumbbell in your hand. Slowly start moving your hips from side to side and let the momentum from your lower body cause your hanging arm to begin moving in a side to side motion.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Who do you know that needs our help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely
9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
If you know someone suffering from aches and pains give the gift of health. Refer them to Physical Therapy Specialties today. Pass along this newsletter or have them call us directly for a Physical Therapy Consultation.
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CALL TODAY! 925.417.8005 3908 Valley Ave., Suite B Pleasanton, CA 94566 INSIDE: • Be Healthy! Physical Therapy Can Help Get You There • Simple Strategies for Incorporating Exercise Into Your Daily Routine • Exercise Essentials • Patient Spotlight
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