May 2019
Pilates can benefit everybody and every BODY. That’s a message our new Pilates instructor, Amy, is excited to share. Amy has been teaching Pilates since 2016, and it’s her clients (and their heartwarming stories and triumphs) who keep her inspired to teach. She discovered Pilates through the recommendation of her doctor when it helped her recover from a ligament tear. As she learned more about Pilates, she discovered the story of Joe Pilates himself, who developed this method of exercise so that it could be utilized by people of all abilities and body types. He inspired Amy to share the peace and enthusiasm she finds by enjoying Pilates almost every day. Amy is thrilled to be passing on these lessons so that, as a group, people can become in tune with their bodies and discover and develop muscles they weren’t even aware of. Group classes are a perfect way to reach new levels and goals, and there is no safer or more encouraging environment than Rising Sun Physical Therapy. Our Pilates classes and private Pilates sessions are a perfect complement to, or continuation of, all of your hard work here at Rising Sun. We can’t wait to share your joy when you discover your body anew. Private Pilates classes are good for you if you want to have more personal attention to the specifics happening in your body. Please see our website, or give us a call for more information and to schedule your first class, or even a private session, with Amy. MONTHLY MOMENTS Bettina’s
GetMoving! C elebrate N ational S enior H ealth and F itness D ay T his M ay
As you age, it may feel like you don’t recognize your own body anymore. You’d swear that manufacturers are printing product packaging with smaller fonts, you groan whenever you sit or stand, and you visit the bathroom at least once every night. Aging is an adventure, and staying physically active is a constant battle between your aching joints and the will to get moving. Starting a physical fitness routine may be one of the healthiest choices you can make. As we approach National Senior Health and Fitness Day on May 29, take some time to evaluate your fitness activity level. You can use the following tips to live a more active lifestyle — no matter how old you are! Physical activity is one of the keys to a long and healthy life. For older adults, the benefits of physical activity are increased tenfold. When you participate in physical activity at least once per day, your chances of developing heart conditions, diabetes, and arthritis decrease. For patients who already have arthritis, low impact activities like water aerobics or walking can provide relief for the joints. Exercise is also essential to maintaining a healthy heart after a heart attack or stroke. Probably the most important benefit of staying physically active is helping you stay upright. According to the National Council on Aging, exercise helps prevent senior citizens from falling — one of the deadliest things that can happen to an older adult. According to the council, every year 1 in 4 Americans aged 65 and older falls in their home. Forming a habit of stepping outside for a walk every day could mean the difference between staying healthy or suffering a tragic fall. GET STRONGER!
-Bettina Neumann
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(415) 282-4083 • 1
Cover story, continued ...
HAVE FUN!
Before you begin any physical fitness regimen, consult with a medical professional. They can give you advice on what types of activities to try and what pains to look out for. Whatever you do, just get out there andmove!
Spending even 20 minutes of every day devoted to some kind of physical activity is a huge benefit to your heart and joints. Yet, one of the biggest misconceptions about physical activity is that it has to be a specified workout regimen to qualify as physical fitness. Instead of slapping on your sweatband to get your heart rate up, try strengthening your body with leisurely activities or even household chores. Try a local dance class or spruce up your garden. Tackling the mess in the garage, walking to lunch with a friend, or volunteering to walk the dogs at your local humane society are all fun ways to work physical fitness into your daily life. The best part is you can mold your workout to your lifestyle. Do what feels right, fun, and active! While you’re strengthening your heart, you may find yourself creating strong bonds with other older adults —which can also be vital to your health! According to a study at the University of California, San Francisco, more than 40 percent of seniors experience loneliness on a regular basis. Spouses pass on, children become busy, and seniors may start feeling like they’re all alone. Living with constant loneliness can be just as detrimental as smoking 15 cigarettes every day! Studies have also found enhanced mental well-being when people remain active. So, joining an exercise class at your local gym or senior center can help you flex those muscles and build new relationships. MEET NEW FRIENDS!
SNACKING What Is It Good For?
WHO BENEFITS FROM SNACKING?
There are many different opinions on the healthiness of snacking. Some people think of snacks as processed foods with high calories, but snacks don’t have to be junk food. Depending on what snacks you’re eating, and how often, these little in-between-meal bites can be highly beneficial or detrimental to your overall health.
Depending on your weight, fitness level, and medical conditions, snacking throughout the day can be more effective than eating three large meals a day. Individuals who are crunched for time, have particular health conditions, are athletic, or are trying to lose or maintain weight all benefit from healthy snacking throughout the day. People who have high cholesterol or diabetes can better maintain their cholesterol and blood glucose levels if they eat frequently during the day. For athletes, snacking helps distribute the consumption of nutrients their body needs throughout the day instead of all at once. This way, their energy levels stay the same instead of fluctuating with their meal times. If you find yourself in need of a quick bite, think clementines and almonds instead of chips and Pop-Tarts. You’ll still satisfy your hunger without jeopardizing your health or increasing your waistline.
HEALTHY VS. UNHEALTHY SNACKS
People snack when they’re hungry, but they also do it when they’re stressed, bored, or have a habit. When people snack on unhealthy junk food when they’re bored, the result is weight gain. An excellent way to avoid unhealthy snacks is to surround yourself with healthy alternatives. Fill your fridge and pantry with whole grains, fruits and vegetables, and nuts and legumes. With those in your kitchen, you’ll have plenty of healthy options to choose from when you’re hungry.
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GOGREEN
Get Out There With These Eco-Tourism Tips
Vacations can come with great expense, and not just for your bank account. According to a 2018 study published in Nature Climate Change, travel accounts for 8 percent of global greenhouse gas emissions. Cut through the greenwashing and do your part to lessen these emissions by traveling sustainably.
than Iceland, Finland, and Sweden, which are ranked the three most environmentally friendly places in the world.
DO GREEN
Man-made attractions like the Egyptian pyramids and Machu Picchu are some of the world’s greatest wonders, but Earth itself is pretty breathtaking. Check out natural attractions while hiking or camping in preserved forests, or soak up all the Caribbean has to offer by snorkeling, scuba diving, sailing, kayaking, canoeing, and paddleboarding. When you’re mindful of your surroundings and remain unobtrusive, there are endless outdoor activities you can explore. Some locations even partner with environmentally conscious organizations you can donate to or volunteer with.
TRAVEL GREEN
When possible, trains, hybrid buses, and carpooling are great alternatives to larger, more environmentally intrusive travel methods. Large cruise liners are detrimental to oceans, and airplanes emit large amounts of toxins into the air. However, you can cruise and fly with the earth in mind. Some cruise lines are working to reduce their impact by installing more eco-friendly lighting and materials, and flight experts recommend using “green” airports, choosing fuel-efficient airlines, staying longer, and traveling less. If anything, it’s an excuse to extend your European vacation!
Opt for a green vacation and know that while you relax, the earth is getting a little relief too.
STAY GREEN
Where you stay impacts the environment as much as how you get there. Hotels use copious amounts of water for bathing and laundry, and they struggle to reduce energy because guests leave their lights and televisions on. However, many luxury resorts, woodsy cabins, and even entire countries have opted to make eco-tourism easier. If you’re looking for a region of the world committed to preserving nature, look no further
Take a Break!
Strawberry Mango Paletas
Ingredients
Inspired by Food & Wine Magazine
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1 1/4 cups strawberries, chopped
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1/2 teaspoon kosher salt
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1/2 cup granulated sugar
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2 medium ripe mangoes, peeled, pitted, and chopped
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3 tablespoons fresh lime juice
Directions
1. In a saucepan, toss strawberries with 1/4 cup sugar and let stand at room temperature for 15 minutes. 2. Add 1/4 cup water and bring to a simmer over moderate heat. Cook strawberries until mixture thickens, about 5 minutes. 3. Remove from heat and stir in 1 tablespoon of lime juice and 1/4 teaspoon of salt. Let cool completely, about 45 minutes. 4. Meanwhile, in a blender, purée mangoes with 1/4 cup sugar, 2 tablespoons lime juice, and 1/4 teaspoon salt until smooth. Scrape into a medium bowl and clean the blender. Then, purée strawberry mixture until smooth. 5. Into 8 3-ounce ice pop molds, spoon 2 tablespoons mango purée. Add 2 tablespoons strawberry purée to each mold, then top with remaining mango purée, leaving 1/2 inch between filling and top of mold. 6. Using a small knife, gently swirl layers together. 7. Insert ice pop sticks and freeze until solid. 8. Dip molds in hot water for a few seconds, then unmold paletas and serve immediately.
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Rising Sun Physical Therapy
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
risingsunphysicaltherapy.com (415) 282-4083 M–F 8:00 a.m.–7:00 p.m.
500 Sutter Suite 514 San Francisco, CA 94102
INSIDE THIS ISSUE Bettina’s Monthly Moments PAGE 1 Exercising As You Age PAGE 1 A Healthy Snack PAGE 2 How to Travel Sustainably PAGE 3 Take a Break PAGE 3 Strawberry Mango Paletas PAGE 3 Is Your Company Ready for the 4-Day Workweek? PAGE 4
MONDAY–THURSDAY
Are 4-Day Workweeks the Secret to Productivity?
• Ensure policy is well-supported and resourced. • Create a policy that can flex depending on workloads, projects, or customer requirements. • Let your customers know what’s going on and assure them there will be no drop in service. • Ensure the new employment structure doesn’t cut across legal requirements. • Be clear that the aim of the initiative is to benefit the company as well as the employees. • Recognize that flexible working initiatives aren’t magic bullets. If you’re interested in learning more about Perpetual Guardian’s four-day work week, check out the white paper written by The University of Auckland researchers at 4DayWeek.co.nz/four- day-week-trial.
Could you get more done with one less day in the week? Of course not! Most of us need more time in the week, not less. At least, that’s the assumption. But a New Zealand company recently proved that when it comes to company productivity, less may mean more. In March of 2018, Perpetual Guardian, a finance management company in New Zealand, began testing a four-day workweek for its 240 employees. Researchers from the University of Auckland and Auckland University of Technology studied the firm before, during, and after the trial. Perpetual Guardian isn’t the first company to test-drive a four-day workweek, but during the trial period, they did something unusual: They didn’t reduce employees’ salaries. Paying employees for five days of work while only requiring four days sounds like a surefire way to bankrupt a company, but researchers found the change had the opposite effect. By trimming the hours down and maintaining pay, Perpetual Guardian saw a 20 percent increase in
productivity. The shorter workweek motivated employees to get their work done quicker by cutting down meeting times, becoming more self-motivated, and telling their colleagues when they were being distracting. After the trial, employees at Perpetual Guardian also reported feeling 7 percent less stressed and a 24 percent improvement in work-life balance. Considering the fact that burnout — and the sick days that come with it — is such a problem in the United States, providing employees with a better work-life balance may be the secret to a happier, more productive workplace. After the successful trial, Perpetual Guardian opted to stick with the four-day workweek permanently. They provide several tips for implementing a four-day workweek at your company. • Do your own web and local research. • Speak to your staff and be clear about your objectives.
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Published by The Newsletter Pro • www.NewsletterPro.com
PILATES WITH AMY Our Pilates classes and private Pilates sessions are a perfect complement to, or continuation of, all your hard work here at Rising Sun Physical Therapy.
To sign up for a class or private session, please visit our website: Risingsunphysicaltherapy.com or give us a call: 415-282-4083
Coupon: AMYCLASS Mention this coupon and receive one FREE Pilates with Amy class!
Coupon: AMYPRIVATE Mention this coupon and receive a 20% discount on your first private Pilates
with Amy session! EXPIRES: 5/15/19
EXPIRES: 5/15/19
415-282-4083
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