Check out our January newsletter!
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718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
January 2026
ON THE
MOVE
It’s Freezing Out There … But Maybe That’s Exactly What You Need
If you’ve stepped outside lately, you know the kind of cold I’m talking about. It’s that bone-deep chill that hits you the second you open the door, the type of cold that makes you question every life choice that led you to live north of Florida. But as it turns out, that icy air might actually be doing us some good. Jan. 20 is Take a Walk Outdoors Day. Yeah, and I know just reading that made you shiver, but there’s something beautiful about the idea. Getting outside, breathing in that sharp, fresh air, and taking a walk even when it’s freezing sounds so simple, but the benefits are huge … seriously! We spend so much time inside, hiding from the elements, when just stepping out into the cold can do wonders for our body and mind. Speaking of the cold, it got me thinking about the time I used to do cold plunges with full-on ice baths. It sounds absolutely crazy, but hear me out! See, cold plunges are what’s called a hormetic stressor. That’s a fancy way of saying it’s a small, controlled stress you put on your body that’s not big enough to hurt it, but enough to challenge it. It’s the kind of stress that makes your system stronger when you recover. Lifting heavy weights, sitting in a hot sauna, and even certain types of fasting are all hormetic stressors. But the thing is that more isn’t better … it’s just more. I learned that the hard way. With too many ice baths, workouts, and heat, you can actually make yourself sick. It’s all about finding the right balance, because when you do, it’s incredible, and you feel invincible.
The day I’d do a cold plunge, I noticed something amazing: My stress levels dropped through the floor. I didn’t get rattled as easily, and I had this mental peace that carried me through the day. Because when you’re sitting in a tub of freezing ice water trying to slow your breathing down, you’re basically training your nervous system not to panic. Your body’s screaming, “We’re dying!” and your brain’s learning to say, “Relax, we’ve got this.”
He got into it after his wife’s passing, searching for a way to heal. And through breathing, cold, and focus, he found something that changed his life and many others, too. Now, I’m not saying you need to fill your bathtub with ice cubes tomorrow (although if you do, invite a friend and don’t go alone … safety first!). But taking a little bit of cold, a little bit of discomfort, can make you stronger. Even just a brisk walk outside on a cold January morning counts. That’s your mini hormetic stressor. Bundle up or don’t bundle up too much. A little chill is good for the body. Your mom might’ve told you to wear three hats and a scarf up to your eyes, but maybe that’s not helping as much as she thinks. Our ancestors didn’t have heated homes or parkas, yet they somehow managed to survive and thrive. We’ve gotten so used to comfort that we’ve forgotten how tough we can be. The most resilient people aren’t the ones who avoid stress; they’re the ones who learn to overcome it. So, this winter, step outside. Feel the cold. Take that walk. Breathe slow and steady. Let that icy wind wake you up. You don’t have to do a full-on polar bear plunge (though, hey, bonus points if you do). Just take a moment to remind your body and your mind how strong you really are. After all, sometimes, a little cold is exactly what we need to feel alive. –Dr. Robert Morea
That’s the magic. You’re teaching your autonomic nervous system, the part of you that runs your heart rate and breathing on autopilot, to chill out (literally), and that skill carries over into real life. Next time you’re stuck in traffic, facing a tough meeting, or just overwhelmed, your body remembers. You’ve been through worse. You can handle this. You might’ve heard of Wim Hof, the “Iceman.” He’s the guy who made this stuff famous. He can literally sit in ice for hours without freezing. Scientists have studied him and found that he can control his breathing, circulation, and even his immune response. It’s wild.
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Free Balance Screenings
Free Screenings on Wednesday, Jan. 21 Limited seating. 5 spots available, so don’t wait. Call 718.747.2019 for an appointment. • Are you afraid when you walk? • Are you less active because you feel unsteady on your feet? • Do you want to walk better, without a cane or a walker?
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
Design Your Dream Days in Retirement Find Purpose and Passion Beyond Your 9-to-5
After years of structure, responsibility, and hard work, retirement allows you the freedom to create days that belong to you. But with so much free time, it’s natural to feel adrift. Gone are the days of planning around PTO and weekends. You only need intention and self-compassion to design a full, joyful, and meaningful life. You never need a job to give you that. Start with a balanced foundation. Every fulfilling life rests on balance, during a career or retirement. Think of your foundation as four pillars: financial security, emotional wellness, mental stimulation, and physical health. When you nurture these, it’s easier to feel grounded and ready to embrace every day with purpose. Give your days a gentle shape. You don’t need a rigid schedule anymore. Instead, imagine your day
as a gentle rhythm. Mornings could be for reading or learning something new, afternoons for a walk in the sunshine or coffee with a friend, evenings for creative hobbies or quiet reflection. This flow keeps life balanced while leaving room for surprise and spontaneity. Rediscover what lights you up. One of the greatest gifts of retirement is the chance to explore passions you may have set aside. Maybe it’s painting, gardening, joining a book club, or volunteering for a cause close to your heart. These activities aren’t “filler”; they fuel your sense of purpose and joy. Care for your body and mind. You deserve to feel vibrant. Gentle movement like yoga, swimming, or walking daily can bring energy and strength. Paired with mental workouts like puzzles, brain games, meditation, or even learning new technology, to keep
your mind sharp and engaged. Your body and spirit thrive when given daily care. Embrace flexibility with kindness. As you plan your days, remember that this is not about perfection. It’s about creating a life that feels both nourishing and flexible. At the end of the day, reflect on what brought you joy and what you’d like to carry into tomorrow. And if plans shift? That’s okay. Retirement is your chance to live life on your terms. With a little structure, a spirit of curiosity, and a focus on well-being, each day can feel like a new adventure filled with purpose and possibility.
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OVER THE HILL AND LOVING IT Hobbies That Help You Pause With Purpose
Life is a marathon. For the first few decades of our lives, everything is go-go- go. We constantly look ahead to the next stage of life and wonder what we need to do to reach it, whether it’s finishing high school, earning a college degree, or moving up in our industry. As we settle down and start families, things slow down slightly, but life remains chaotic. Many tire of the hustle culture as they approach that “over the hill” age. They’ll start looking for a quieter lifestyle, ideally as part of their retirement. This way of life calls on us to slow down and shift our habits to align with what matters most. One of the best moves we can make to incorporate this idea of slower living fully is participating in hobbies that allow us time for introspection and reflection. Here are three accessible and simple hobbies that allow us to focus on what matters most.
Walking There’s something magical about being outside in nature. Walking is a great way to add extra movement to your day, connect with nature, and refocus your thoughts. While you can walk anywhere, it’s best to get out in the wilderness, where distractions are in short supply.
Arts & Crafts If you can find an activity that speaks to your artistic side, you’ll gain a new way to express yourself and center your thoughts. The best part of arts and crafts is that there are activities for everyone. You can journal, write short stories, paint awe-inspiring landscapes, knit beautiful pieces of clothing, sculpt something from clay, make soap, or even work on your calligraphy. Baking Those who want to lose themselves in thought while creating something delicious should head to the kitchen. Baking is a great way to create something from nothing while relieving stress, developing patience, and expressing yourself creatively. All you need to get started are a few ingredients, a recipe, and the willingness to bake!
KOREAN GROUND BEEF
TAKE A BREAK!
INGREDIENTS
DIRECTIONS
Sauce • 1/4 cup reduced-sodium soy sauce • 1 tbsp honey, or a liquid sugar- free sweetener • 1 tsp cornstarch • 1/2 tsp red pepper flakes
1. In a small bowl, whisk together soy sauce, honey, cornstarch, and red pepper flakes. Set aside. 2. In a large skillet, heat avocado oil over medium-high heat. Add beef and cook, stirring, until no longer pink, breaking it into crumbles as you cook, about 5 minutes. 3. Drain the beef and return it to the skillet. Add garlic and ginger and cook, stirring, for 1 minute. 4. Stir sauce into the beef, then cook for 2 more minutes, until heated through and the sauce thickens. 5. Off heat, drizzle the dish with sesame oil, sprinkle with sliced green onions, and serve over white rice (if desired).
Stir Fry • 2 tbsp avocado oil
• 1 lb lean ground beef, 85/15 • 1 tbsp fresh garlic, minced • 1 tbsp fresh ginger root, minced Finishing Touches • 1 tbsp toasted sesame oil • 1/4 cup green onions, thinly sliced
Inspired by HealthyRecipesBlogs.com
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718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
1. Your Nervous System Needs a Chill, Literally INSIDE THIS ISSUE
2. Free Balance Screenings
Create a Retirement Routine That Inspires You
3. Rediscover Yourself With Hobbies That Heal, Create, and Inspire Korean Ground Beef
4. Find Your Flow and Fall Back in Love With Exercise
Get Back on Track and Feel Stronger Than Ever Ease Back Into Fitness Without the Stress
Restarting your workout routine after a long break can feel like climbing a mountain, but you don’t need to scale Everest on day one. You should start small and start smart. Even one or two weekly workouts can reignite your energy and rebuild your confidence. The key isn’t intensity at first, but creating a rhythm you can stick to. Crush short-term goals. Small victories spark momentum. Instead of staring at a massive goal and feeling defeated, focus on micro-challenges: Walk an extra 1,000 steps daily, or squeeze in 20-minute workouts three times a week. Every little win builds confidence and sets the stage for bigger achievements, like hitting 10,000 steps daily or finishing a full-length fitness class. Schedule workouts around your life. Fitness should fit your life, not disrupt it. Figure out your prime energy hours.
Maybe mornings fuel your focus, or evenings recharge your motivation. Even 15–20 minutes count when you’re easing back in. Start where you are, and gradually increase intensity. Remember, your stamina will grow alongside your consistency, not overnight. Reinforce motivation with retail therapy. A new pair of shoes, a matching workout outfit, or a fancy water bottle can make exercise feel like a reward rather than a chore. Then, try a 30-day challenge to keep things interesting: a mile walk every day, one new workout a week, or short movement breaks during work hours. At the end of the month, reward yourself with a massage, a new gym bag, or a small treat to reinforce your progress. Buddy up for accountability. Accountability is a game-changer. A workout buddy or group can push you to show up on lazy days, celebrate your
wins, and keep the process fun. Studies show that having someone alongside you can boost your consistency, motivation, and happiness. Getting back into exercise isn’t about perfection. It’s about showing up, celebrating small wins, and making fitness a part of your life again. Start small, plan smart, and enjoy every step of the journey.
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