Gilbert PT - September 2020

Stand Tall This Fall With Regular Exercise and Physical Therapy

BRAIN THERAPY! O ne out of three older adults will fall each year, according to Harvard Medical School, but it doesn’t have to be that way. Additionally, the Centers for Disease Control and Prevention (CDC) says that falling costs Americans more than $50 billion in medical expenses every year. The organization also notes that one fall increases a person’s risk of falling again, while 1 out of 5 falls can cause a serious injury. So, why are older adults at such an increased risk? As our bodies age, our muscle and joint strength can naturally wear away. Our inner ear functionality diminishes with age and use, too. Combined, all of these factors contribute to an increased risk of falling as you age. But don’t give up hope! You’re not careening toward a fall with every birthday. Along with wearing comfortable shoes and clearing your home of obstacles or clutter, studies have shown that the more you exercise and strengthen your body,

the more likely it is that you will stay upright and have better balance. This is because you are using your muscles for their intended purpose, which limits the risk of pain or limited movement, and strengthens capacity for keeping you upright and safe. Much like a swimmer needs to swim laps to improve their speed and skill, older adults must practice balance, strength, and movement to protect themselves from falls. This is where physical therapists shine. With simple exercises, physical therapists can help you stimulate the muscles and joints your body relies on to stay balanced. These exercises can also improve your inner ear balance to further protect you from falls. And like any exercise routine, physical therapists can create regimens designed to build upon your current progress. So, as your balance improves, your therapist can help you determine which exercises will become essential to your balance and ability to stay upright. If you do fall, seek help from medical professionals immediately. Afterward, consult with a physical therapist. This assistance may be vital in treating pain and reducing your chances of falling again.

Don’t live in fear of falling. Celebrate Fall Prevention Awareness Week from Sept. 22–28 by setting up a consultation with our team at Gilbert Physical Therapy by calling 717-591-0955.

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Easy Stuffed Sweet Potatoes

Inspired by EatingWell.com

Who says a loaded potato has to clog your arteries? In this healthy version that serves four, a sweet potato base is topped with fiber-rich bean salsa.

Ingredients

• 4 medium sweet potatoes • 1 15-oz can black beans, drained and rinsed • 2 medium tomatoes, diced • 1 tbsp olive oil

• 1 tsp cumin • 1 tsp coriander • 3/4 tsp salt • 1/4 cup sour cream • 1/4 cup fresh cilantro, chopped

Directions

1. With a fork, prick each sweet potato a few times. Microwave the potatoes on high 12–15 minutes, or until cooked through. 2. In a microwave-safe bowl, combine the beans, tomatoes, olive oil, cumin, coriander, and salt. When the potatoes are done, microwave the mixture on high for 2–3 minutes. 3. Cool potatoes slightly, then cut each potato open lengthwise. Pull the halves apart to create space to spoon the warm bean salsa inside. 4. Add a scoop of sour cream to each potato, garnish with cilantro, and serve!

Solution on Pg. 4

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