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NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
AUGUST 2025
How Strength Training Can Improve Your Health
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
In the past, many people associated strength training with oiled-up, musclebound bodybuilders — and, as such, decided strength training wasn’t the workout for them. But that idea couldn’t be farther from the truth! In a way, we get it. Strength training can be incredibly intimidating if you’re coming at it cold: you have to grapple with unfamiliar equipment, uncertainty about proper lifting techniques, and confusion about which exercises to perform. But once you find your footing, strength training is one of the best things you can do for your overall health and wellness. At Physiotherapy Center LTD, we want to help make strength training accessible to all, regardless of age, health history, or ability level. To help you see the many benefits of strength training, we thought we’d share the stories of two patients: Alisha and Michelle (we’ve changed their names). Both of these patients are ordinary women in their late 50s. Neither were hardcore athletes, but both discovered the health benefits of strength training. Alisha: A New Hobby in Middle Age Alisha first came to see us after she slipped and fell while exploring a particularly rocky beach, hurting her back. Like most older people, Alisha’s muscle mass had been steadily decreasing, and the resulting weakness had ultimately led to her accident. We provided her with a customized treatment plan, including dedicated strength training focused on strengthening her core, back, and lower body. We wanted to enhance her balance and stability in addition to addressing her injury. She was surprised by how much she enjoyed the exercises, including how great she felt after completing them. How Strength Training Can Improve Your Health
As her rehabilitation neared completion, Alisha asked her physiotherapist for more information about strength training. She didn’t want to give up her island-friendly active lifestyle and figured she should continue improving her strength, balance, and stability. We were more than happy to help Alisha out and developed a general strength training program using barbells and dumbbells. We walked her through each exercise, assessed her lifting form, and guided her on gradually increasing intensity. The result? Alisha found a new hobby. She became an avid weightlifter, hitting the gym three times a week. Even better, she restored some of her lost muscle mass, making it much easier for her to hike the beach, paddle board in the ocean, and enjoy all the fun our island offers.
Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm •https://onlinelibrary. wiley.com/doi/abs/10.1002/ejp.1796 •https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9339797/
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Michelle: A Resistance to Resistance Training
Michelle had developed osteoarthritis in her hips in her mid-50s. Although the pain wasn’t severe, she found herself struggling in her job as a tour guide at the National Museum, which required her to be on her feet for long periods. Eventually, she contacted us for help managing and slowing her condition. Regular exercise is one of the best ways to manage osteoarthritis pain, but Michelle was nervous about doing anything too strenuous, including strength training. She was especially wary of anything involving heavy weights. However, strength training is an important piece of osteoarthritis management. Strong muscles stabilize and support the impacted joints, helping to relieve pressure (and symptoms). Michelle’s physiotherapist was sympathetic to her concerns, especially since low-impact exercises are generally better for people with osteoarthritis. To that end, she suggested that Michelle start with a daily swimming routine in her community pool, which would help get her used to physical activity while still building muscle strength and endurance. After a few weeks, Michelle’s physiotherapist started her on simple bodyweight
exercises that wouldn’t put too much pressure on her knee joints. They weren’t as difficult or painful as Michelle feared, and she eventually decided she wanted to add a little more resistance after all. But she didn’t go all in with heavy barbells, as Alisha had. Instead, Michelle used a blend of resistance bands and light dumbbells. We provided the necessary guidance to keep her safe, and before Michelle knew it, she was performing strength training routines twice a week. The result? Less pain and stiffness from Michelle’s arthritis meant more mobility and an easier time at work (and with her grandkids!) How Will Strength Training Benefit You? Good health means different things to different people. At Physiotherapy Center LTD, we focus on improving your overall function so you can do the things in your life that matter most. Whether you want to kickstart an intense strength training program (like Alisha) or simply ensure you’re meeting health recommendations of 2 days of muscle strength work a week (like Michelle), we’ve got you covered. Call us today to get started on your strength training journey!
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
NEWSLETTER Your Resource for Health, Wellness & Caring For Your Body
Safe Water Workouts: Low Impact Exercises for The Ocean or Pool Here in the Cayman Islands, we’re surrounded by one of the best tools for low-impact movement: water! Exercising in the water offers restorative and refreshing movement, particularly for people who struggle with joint pain. Why You Should Work Out In the Water Keep your shoulders relaxed and swing your arms naturally. 2.Leg Lifts: Stand in chest-deep water and lift each leg to the front, side, and back in slow, controlled motions. If you need extra balance support, perform this movement in a pool and hold on to the edge.
3.Arm Circles: Hold your arms straight out to the side and underwater. Move them in circles, and perform both forward and backward rotations. 4.Flutter Kicks: If you’re in a pool, hold onto the edge and rapidly kick your legs out behind you. If you want to try this exercise in the ocean, perform the kicks while holding onto a boogie board. 5.Calf Raises: Stand in waist-deep water and slowly raise your heels. Contact Us for More Water-Based Tips! Our team is here to help you make the most of the benefits of island living! Schedule an appointment to learn how physiotherapy can help you feel stronger, move more easily, and fully enjoy everyday island life.
The natural buoyancy of water supports your body, easing strain on muscles and joints. At the same time, its resistance builds strength and stamina. The result? You can stay active with less risk of injury. This is especially useful for people with arthritis, chronic pain, or limited mobility. Simple Water Exercises You Can Try Now Here are some ideas for getting started with water- based workouts, whether in the ocean or the pool. And if you need any extra guidance, reach out to the team at Physiotherapy Center LTD! 1. Water Walking or Jogging: Simply walk or jog forward, backward, and sideways through chest-deep water.
THEPHYSIOTHERAPYCENTER.COM
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Recipe Of The Month: Cayman Conch Stew
Ingredients: • 2 lbs fresh conch, cleaned and tenderized • Juice of 1 lime (for cleaning conch) • 2 tbsp white vinegar (for cleaning conch) • 2 tbsp vegetable oil or coconut oil • 1 medium onion, diced • 1 bell pepper (any color), diced • 2 cloves garlic, minced • 2 sprigs fresh thyme (or 1 tsp dried thyme) • 2 scallions, chopped • 1 scotch bonnet pepper, whole (for flavor, not heat— optional) • 2 medium tomatoes, chopped
resilient. Since remote communication and treatment of patients reduce the number of health service visits, transport-related emissions and operational requirements emissions are reduced. In addition, fewer space demands can result in smaller health facilities, with concurrent reductions in construction materials, energy and water consumption, waste, and overall environmental impact.” Directions: Rinse conch with lime juice and vinegar, then rinse thoroughly with fresh water. Cut into bite- sized pieces and tenderize by pounding lightly with a meat mallet. Place conch in a pot with water, bring to a boil, reduce heat, and simmer for 45–60 minutes until tender. Drain and set aside. In a large pot, heat oil over medium heat. Add onion, bell pepper, garlic, scallions, and thyme. Sauté for 3–4 minutes until fragrant and softened. Stir in tomatoes and tomato paste. Cook for another 2–3 minutes until the tomatoes begin to break down. Add the conch, broth, and coconut milk. Stir well. Add scotch bonnet (leave whole and remove before serving), allspice (if using), and season with salt and pepper. Bring to a gentle boil, reduce heat, and simmer uncovered for 30 minutes. Add potatoes and cook until tender, about 20–25 minutes more. Remove scotch bonnet. Taste and adjust seasoning. Garnish with chopped parsley. Serve hot with white rice, Cayman-style fried plantains, or Johnny cakes.
• 1 tsp tomato paste • 1 cup coconut milk • 2 cups fish or chicken broth • 2 medium potatoes, peeled and cubed • Salt and black pepper, to taste • ½ tsp allspice (optional) • 1 tbsp chopped parsley (for garnish)
“Telehealth involves using telecommunications and virtual technology to deliver healthcare outside of traditional healthcare facilities. Telehealth, which requires access only to telecommunications, is the most basic element of “eHealth,” which uses a broader range of information and communication technologies (ICTs). Telehealth examples include virtual home health care, where patients such as the chronically ill or the elderly may receive guidance in specific procedures while remaining at home. Telehealth has also made it easier for healthcare workers in remote field settings to obtain advice from professionals elsewhere in diagnosis, care, and referral of patients. Training can sometimes also be delivered via telehealth schemes or related technologies such as eHealth, which uses small computers and the internet. Well-designed telehealth schemes can improve healthcare access and outcomes, particularly for chronic disease treatment and vulnerable groups. Not only do they reduce demands on crowded facilities, but they also create cost savings and make the health sector more We Offer Telehealth
From: Health and sustainable development – https://www.who.int/sustainable-development/ health-sector/strategies/telehealth/en/
To ensure you have a great appointment, please check the following: • Camera Position & Location: Your camera should be set up to allow you to move around and remain visible to your physiotherapist. • Device Power Source: It is best to have the device plugged in. • Audio: Consider using earbuds or Bluetooth headsets for more precise sound. • Internet Connection: It should be 15Mbps or higher. You may check your internet connection at fast.com. • Environment: A quiet private space free of distraction is recommended so that you will be more focused.
THEPHYSIOTHERAPYCENTER.COM
CALL US AT 345.943.8700
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