There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
STAYING ACTIVE & BECOMING BETTER BALANCED Mantenerse activo y mejorar el equilibrio
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Staying Active & Becoming Better Balanced Mantenerse activo y mejorar el equilibrio
Hay una infinidad de consejos que se transmiten de generación en generación sobre cuál es la clave para disfrutar de una vida prolongada y exitosa. Algunos dicen que el secreto para la longevidad y la felicidad es concentrarse en la familia; otros dicen que todo se reduce a encontrar la profesión adecuada. No obstante, cualquiera que sean sus valores y las decisiones que tome en su vida, existen varias verdades fundamentales que casi siempre se cumplen con precisión: para mantenerse saludable, debe mantenerse activo; y para mantenerse feliz, debe mantener el equilibrio en su vida. Equilibrio físico y mental Tenerunavidaactivaactivaymantener el equilibrio van de la mano de muchas maneras. Tener una vida activa se refiere a la cantidad de actividades que realiza a diario. Por supuesto, esto puede referirse a cuánto tiempo pasa en el gimnasio, pero también a la cantidad de pasos que da en un día, la frecuencia con la que corre por la oficina y la frecuencia con la que usa el patio de su casa para correr con sus hijos o su perro. El equilibrio funciona en muchos sentidos de acuerdo con los mismos principios. Hay algunas actividades que realiza todos los días porque tiene que hacerlas: el trabajo a menudo cae en esta categoría, al igual que las tareas domésticas. Pero ¿qué papel desempeñan las cosas que simplemente le encanta hacer? ¿Qué lugar tienen en su vida las actividades que disfruta? Piense en la última vez que se sentó con un libro que le encantó, o preparó una taza de té o café y disfrutó al máximo de ese momento. Quizás no desea tener más tiempo para leer, sino para atender un jardín donde han crecido las malas hierbas porque no le ha dado el cuidado que merece. Podría ser un proyecto en su hogar que ha querido terminar desde hace tiempo o un viejo automóvil que desea reparar. Todos tenemos pasatiempos e intereses especiales que nos atraen, y dedicar tiempo a los suyos puede ayudarle a vivir una vida más equilibrada. Junto con la tarea de mejorar su equilibrio mental al distribuir el tiempo de manera adecuada en su vida, también debe tener en cuenta el desafío de mantener su equilibrio
físico. Hay ciertas señales que por lo general indican problemas para mantener el equilibrio, como tropezar y caercon frecuenciaosentirsemareado al estar parado por mucho tiempo. Pero incluso si no presenta estos tipos de problemas evidentes para mantener su equilibrio, es posible que tenga dificultades en lo que respecta al equilibrio de su cuerpo en general. El yoga es una excelente forma de hacer ejercicios para mejorar su capacidad de equilibrio, ya que ayuda a fortalecer los músculos centrales y a mejorar la coordinación. Usted puede mejorar su equilibrio físico al: • Incrementar la fuerza muscular • Mejorar su resistencia • Mejorar la fuerza del torso • Practicar técnicas de equilibrio In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed.
There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental and Physical Balance Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life
is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed.
www.cprnj.com
IT’S NEVER TOO LATE
You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.
NUNCA ES DEMASIADO TARDE No es necesario haber practicado muchos deportes durante la infancia para disfrutar del ejercicio como adulto. No hay ningún momento en la vida en el que sea demasiado tarde para comenzar a ser más activo. Hay muchas formas de incorporar actividades ligeras a su estilo de vida, como: • Dar una caminata en la tarde-noche con su familia • Usar un podómetro e intentar aumentar la cantidad de pasos cada día • Unirse al centro comunitario local y usar la piscina para nadar varias veces a la semana • Hacer entrenamiento de fuerza con pesos ligeros en casa antes de ir al trabajo • Participar en una clase de yoga Estos son solo algunos ejemplos de cómo podría incorporar más actividad a su estilo de vida sin realizar muchos cambios importantes a su horario habitual. Comuníquese con nosotros si siente que su salud física o una antigua lesión le impide mantenerse activo. Trabajar con un fisioterapeuta puede ayudarlo a lograr un mejor equilibrio y un estilo de vida saludable.
Tasty Recipe TURKEY PUMPKIN CHILI
Receta sabrosa CALABAZA DE TURQUÍA Y CHILE
INGREDIENTS • 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey • 1 large onion • 2 cloves garlic • 2 cans green chiles
INGREDIENTES • 2 tazas de caldo de pollo • 1 lata de puré de calabaza • 1 1/2 cucharadita de comino molido • 3/4 cucharadita de chile en polvo • 1/2 cucharadita de canela • 1 cucharadita de pimienta de cayena • 1/2 kg de pavo picado
• 2 cans white beans • sour cream • shredded cheese (try sharp cheddar for an extra bite) • sliced radishes
• 1 cebolla grande • 2 dientes de ajo
• 2 latas de chiles verdes • 2 latas de frijoles blancos • Crema agria • Queso rallado (prueba el queso cheddar fuerte)
INSTRUCCIONES En una olla de cocción lenta de 5 a 6 cuartos, mezcla el caldo de pollo, el puré de calabaza, el comino molido, el chile en polvo, la canela y la pimienta de cayena. Agrega el pavo picado, separado y mezcla para combinar. Agrega la cebolla, los dientes de ajo, los chiles verdes y las judías blancas, y cocina tapado, hasta que el pavo esté bien cocido, de 4 a 5 horas a fuego alto o de 6 a 7 horas a fuego bajo. Sirve con crema agria, queso rallado, rábanos y cilantro, si lo deseas. Courtesy of: goodhousekeeping.com/food-recipes/a14898/slow-cooker-turkey-pumpkin- chili-recipe-wdy0115
DIRECTIONS In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired. Courtesy of: goodhousekeeping.com/food-recipes/a14898/slow-cooker-turkey-pumpkin- chili-recipe-wdy0115
ELIZABETH
JERSEY CITY
Attention Pain Sufferers!
“Everything is easy again with absolutely no pain at all.” Patient Success Spotlight
¿Conoceaalguienque tengadificultadaldoblarseoestirarse?
We can help:
Nosotros podemos ayudarlo a:
• Decrease their pain • Increase their strength • Increase their activity level • Increase their flexibility • Improve their health • Get back to living
• Disminuir su dolor • Aumentar su fuerza • Aumentar su nivel de actividad • Aumentar su flexibilidad • Mejorar su salud • Devolverle una vida normal
Share This Coupon With A Friend Or Family Member FREE PAIN SCREENING Comparta este cupón con un amigo o familiar EVALUACIÓN GRATIS DE DOLOR CARE TO SHARE
Expiration Date: 11/28/2019
ELIZABETH (908) 527-6001
JERSEY CITY (201) 433-6001
Relieve Pain In Minutes Try this movement to improve your strength.
“I came in to physical therapy with so much wrist pain. I had difficulty with the simplest tasks, including dressing myself and cooking and preparing meals. I was miserable until I came here. Now, it has improved so much. Everything is easy again with absolutely no pain at all. I loved the way I was treated here. Humberto and his staff showed me so much care during each visit. With his help, I knew where the pain came from and how to stop it from coming back. I would recommend anyone to come here. Thank you!” – Louisa T. “Todo es fácil de realizar nuevamente sin ningún dolor”. “Llegué a fisioterapia con mucho dolor en la muñeca. Tuve dificultades con las tareas más simples, como vestirme, cocinar y preparar comidas. Me sentía muy mal hasta que vine aquí. Ahora, ha mejorado mucho. Todo es mucho más fácil de realizar nuevamente cuando no se sufre dolor alguno. Me encantó la forma en que me trataron aquí. Humberto y su personal me trataron con mucho cuidado durante cada visita. Con la ayuda recibida, supe de dónde venía el dolor y cómo evitar que volviera. Recomendaría a todos venir aquí. “¡Gracias!” – Louisa T.
Alivia el dolor en minutos Prueba este movimiento para reducir tu dolor.
REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. REPETIR FLEXIÓN DE TRONCO | AL SUELO Siéntate en una silla con buena postura. Pon tus manos en los muslos. Deja que tu tronco se hunda hacia el piso y usa tus brazos para controlar el movimiento. Deja que tus brazos cuelguen al suelo. Ahora usa tus brazos para levantarte.
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