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Your Resource for Health, Wellness, And Caring For Your Body NEWSLETTER
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Treat yourself this Valentine’s Day WITH FUN, HEART- HEALTHY ACTIVITIES!
Valentine’s Day is just around the corner, but in February, we celebrate more than romance–we also celebrate hearts! February is American Heart Month, and it’s a great time of year to think about improving your cardiovascular health. At OSR Physical Therapy, we’re here to help provide you with the tools you need to get heart healthy. Your heart is the center of your cardiovascular system, working to pump fresh, oxygen-rich blood through your body so that it can function. Because your heart does so much for you, why not show it a little TLC this Valentine’s Day? Treating your heart right is a matter of making a few simple lifestyle changes–and you’ll find that they’ll make you feel great, too! For more healthy heart self-care tips, call OSR Physical Therapy to schedule an appointment. Our physical therapists are excited to celebrate American Heart Month with you! Treat your heart right with these self-care tips While the idea of cardiovascular disease can be frightening, preventing it is surprisingly easy. All you need to do is increase your physical activity, eat healthfully, and reduce stress. Not sure how to get started? Take some time for yourself (and your heart) this Valentine’s Day with these fun, relaxing, and heart-healthy self-care ideas: Sign up for a dance class: Aerobic exercise is one of the best things you can do for your heart, and dance is a fantastic way to get your heart rate up. You’ll have so much fun that it won’t even feel like a workout!
Go for a daily walk: Walking is another great way to get your cardio in and help you destress. A 20-minute walk around your neighborhood is a quick, free addition to your daily routine. Being out in nature offers various psychological benefits, including lower stress and a better mood. Choose heart-healthy Valentine’s Day treats: Healthful eating doesn’t mean giving up holiday snacks. For example, high-quality dark chocolate has been shown to reduce the risk of cardiovascular disease, and fruits like strawberries and pomegranates are healthy, sweet, and festive for the season. Cook a healthy family meal: Celebrate Valentine’s Day with the entire family by cooking a healthy, delicious meal centered around fruits and vegetables, whole grains, lean meats, and healthy fats like olive oil.
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Take a relaxing bubble bath: Reducing stress is as important to heart health as eating right and exercising. If you’ve been saving a bath bomb “for a special occasion,” now’s the time to pull it out! Then light some scented candles, shut the door, and relax with your favorite music or a good book. Spend some time in meditation: A few moments of quiet meditation every Day can tremendously benefit our overall wellness. Mindfulness meditation, in which you slow down your thoughts and focus on your breath, has been shown to reduce stress and anxiety, decrease blood pressure, and lower the risk of cardiovascular disease. Improving your heart health doesn’t have to be a chore. However, if you need help getting started with these tips, the physical therapists at OSR Physical Therapy are here to help! How physical therapy can help with heart health At OSR Physical Therapy, we want to help you live a heart-healthy lifestyle–in February and beyond. Our team of physical therapists is here to help you improve your heart health, whether it’s increased exercise or stress reduction strategies. We’ll begin by evaluating your overall health status. If you’re experiencing any pain or mobility issues that might make exercise difficult, our physical therapists will provide hands-on treatments to help you feel better and get you moving and your heart pumping! From there, we can help you develop a personalized exercise program How Physical Therapy Can Help With Heart Health
to improve your cardiovascular fitness, strength, and flexibility. We can also walk you through some calming stretches to help slow down and reduce stress. We’re happy to offer guidance on specific mobility and overall health goals to ensure you’re living your healthiest, happiest life possible. Celebrate your heart health with OSR Physical Therapy and schedule an appointment today! At OSR Physical Therapy, we’re dedicated to the health and well-being of all our clients. So if you want to learn more about heart health this Valentine’s Day, including tips for getting more physically active, call OSR Physical Therapy to schedule an appointment. We’ll have your blood pumping in no time! Sources: https://www.science.org/doi/10.1126/sciadv.aax0903 https://www.sciencedirect.com/science/article/abs/pii/S0002914920306202 https://jamanetwork.com/journals/jama/article-abstract/2773280
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At-Home Exercise
Strengthens knees
KNEE SQUAT Start by kneeling on a foam pad with your butt on
your heels and your torso standing tall. Drive your hips forward to go into a tall kneeling position with your hips locked out; hold a few seconds then lower back to kneeling with control. 3 sets, 10 reps.
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Always consult with your physical therapist or physician before beginning an exercise you are unsure of.
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Seasonal Recipe: Chocolate Nut Bar
Know anyone looking for a new opportunity in their career? Have them email their resume to careers@osrphysicaltherapy.com to apply!
Ingredients: • 2 cups semisweet, bittersweet or milk chocolate chips, melted
• 1 ½ cups assorted nuts, such as hazelnuts, almonds and cashews, plus more for garnish
Here's how to make it: Line a rimmed baking sheet with foil. (Take care to avoid wrinkles.) Combine melted chocolate and nuts in a medium bowl. Scrape the mixture onto the foil and spread it into an approximate 12-by-9-inch rectangle. Sprinkle with additional finely chopped nuts, if desired. Refrigerate until set, about 20 minutes. Transfer the bark and foil to a cutting board. Use a sharp knife to cut into 1 1/2-inch pieces. https://www.eatingwell.com/recipe/249999/chocolate-nut-bark/
Patient Graduation Patient Success Spotlight
Congratulations to our most recent grad out of our N. Phoenix Clinic! After months of hard work and rehab, Ava's getting back to volleyball and track. Our whole team is so proud of you, Ava! #wegetrestults
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SEASONAL RECIPE: CHOCOLATE NUT BAR Find The Recipe Inside
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PHONE: 602.607.4950 FAX: 602.607.4963 EMAIL: referraldepartment@osrphysicaltherapy.com
February is Heart Health Month!
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HOW SELF-CARE CAN HELP IMPROVE YOUR HEART HEALTH
INSIDE:
• How Physical Therapy Can Help With Heart Health • Patient Success Spotlight • Get Rewarded For Helping Us Help Others! • Seasonal Recipe
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