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STERLING HEIGHTS 43200 Dequindre Road, Ste. 109, Sterling Heights Michigan 48314; Phone: 248-432-1618
WARREN 7560 East 9 mile Road, Warren, Michigan 48091 Phone number: 586-619-7922
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AUGUST 2025
Kindness, Movement, and Fall Momentum STAYING MOTIVATED THROUGH SEASONAL SHIFTS
Hey Active Kare Family,
things that sneaks up on you. What many people don’t realize is how effective physical therapy can be in managing it. The goal is to relieve pain, restore
There’s something about the end of summer that brings reflection. Maybe it’s the quieter evenings or the school routines kicking back in. This time of year feels like a mental reset — and for many of our patients, it’s also a physical one. Whether you’re recovering from an injury, managing chronic pain, or just trying to stay consistent, this seasonal transition is the perfect time to refocus on your goals. Recovery, like the changing seasons, has its ups and downs. Some days feel strong. Other days … not so much. And that’s okay. The important thing is to keep going. We’ve seen so many patients
mobility, protect your joints, and help you stay active without relying solely on medications or invasive procedures. Whether it’s your knees,
hips, or spine, we work to build strength around the joints, improve balance, and help you move better for longer.
As we head into fall, routines tighten up, daylight gets shorter, and it’s easy to let physical activity slip down the priority list. We see it every year — movement takes a back seat, and motivation dips. But this is actually when consistency matters most. Here are a few things we suggest to our patients: • Pair movement with something you already do (walk while listening to a podcast). • Keep your gear where you can see it; visual cues make a difference. • Treat your sessions like important meetings. Put them on your calendar, and show up for yourself. This isn’t about perfection. It’s about doing something to keep the momentum going. Your body will thank you, and come winter, you’ll be glad you kept moving. So, here’s to transitions, persistence, small wins, and the little things like kindness and movement that add up to something much bigger. We’re proud to walk alongside you through all of it.
get discouraged midway through their treatment — not because it’s not working, but because they’re not seeing results as fast as they hoped. But the truth is, progress rarely looks like a straight line. We remember one patient who came in barely able to walk without pain, and now she’s back to hiking because she showed up, stuck with the plan, and didn’t give up, even when she wanted to. And if there’s one thing that helps make the hard days easier, it’s kindness — both from others and toward ourselves. We talk a lot about technique, exercises, and treatment plans, but we don’t always talk enough about attitude. Patients who feel supported, encouraged, and heard tend to heal faster. And sometimes, it’s the smallest things, like a smile at the front desk, a check-in call, or someone simply remembering your name, that shift your mindset. I still remember when a patient brought in snacks for the entire team as a thank-you for the support she felt. It wasn’t the food; it was the feeling behind it. Speaking of healing, one of the most common conditions we help people with is osteoarthritis. It’s one of those
Stay strong, stay kind, and keep showing up.
–Ashesh Vyas and Your Active Kare PT Team
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EXERCISE THAT FITS YOUR LIFE STAYING ACTIVE WITH CHRONIC CONDITIONS
If you’re dealing with a long-term health issue, exercise might feel like one more thing that’s out of reach. But for many, finding a way to move regularly can help reduce symptoms, improve mobility, and make daily life more manageable. That doesn’t mean you have to commit to high-intensity workouts or long sessions at the gym. It doesn’t even have to be every day. Ten minutes of walking, stretching, or lifting weights a few times a week might help you sleep better or stay steadier on your feet. It often starts with simple habits, like light
Memory changes? Regular activity can help with stability. Those with mild cognitive issues can often follow exercise routines without much help, while others may do better exercising in short bursts with a caregiver or friend nearby for support. Joint pain? Arthritis and osteoporosis make some movements harder but not impossible. Low-impact routines like tai chi or pool-based exercises may help reduce stiffness without adding stress to bones and joints. What about heart disease, diabetes, or high blood pressure? Movement doesn’t cure anything, but it does help the body handle stress better. Blood pressure tends to improve
low-resistance leg raises while seated might keep things in better balance. Do you have COPD (chronic obstructive pulmonary disease) or other lung issues? These conditions may require a slower pace or coordination with a therapist. Many pulmonary rehab programs include breathwork and light arm or leg movements. These everyday activities strengthen arms, legs, and the muscles needed for breathing and can help you more easily handle day-to-day tasks.
gardening, short walks, or a few seated exercises. A bit of motion every day builds up over time and can help with various conditions. The main idea here is not to aim for perfection. Focus on what’s possible. Ask your doctor what makes sense for you, and build a manageable routine. Movement doesn’t have to be overly complicated to be effective. Just find a way to do something active regularly. Smaller Plates, Bigger Results SIMPLE TRICKS FOR SMARTER EATING with activity, as does glucose control. Even a short walk after meals or a few
Let’s be honest — portion control sounds less exciting than a cheat day. But the truth is that mastering portions is one of the simplest ways to stay on track with your health goals without counting every calorie or giving up your favorite foods. In fact, a recent study by the Food Institute found that since the pandemic, roughly 58% of people in the U.S. are consuming smaller portions. Let’s look at a few portion control hacks that work — and won’t leave you “hangry.” Use smaller plates and bowls. It might sound too easy, but science backs this one. Switching out your dinner plate for a salad can trick your brain into feeling more satisfied with less food. The same goes for bowls and cups. Remember, less space on your plate equals less food and more mindfulness. Portion your snacks. If you tend to grab a whole bag of chips, that’s a rookie mistake. Instead, divide snacks like nuts, crackers, or
trail mix into single-serving containers ahead of time. That way, you can grab and go without mindlessly munching through an entire bag during your favorite television show. Follow the half-plate rule. When you’re filling your plate, aim to make half of it veggies. Then fill a quarter with lean protein and a quarter with healthy carbs like brown rice or sweet potato. It’s a simple visual that encourages balance without needing a food scale. Eat slowly and without distractions. Your brain takes roughly 20 minutes to realize you’re full. If you’re rushing or distracted by TV, you’ll likely overeat. Sit down, chew slowly, and enjoy your meal — you’ll feel fuller with less. Use your hand as a guide. If you don’t have measuring cups and food scales, no problem! Your hand is a great tool: your palm for protein, a
cupped hand for carbs, your thumb for fats, and your fist for veggies. It’s practical and always with you! The bottom line is portion control isn’t about depriving yourself — it’s about creating habits that help you enjoy your food while feeling your best. A few small changes can make a big difference without making you feel like you’re dieting. After all, small plates, slow bites, and smart portions are lifestyle upgrades you can stick with!
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PILLOW TALK PREP FOR YOUR BEST REST YET
Relax, Rewind, Rest You can use many tools to help relax and unwind from the day and prevent intrusive
When your head hits the pillow, are you counting sheep but not catching any z’s? It’s time to hit snooze on nights of tossing and turning and wake up refreshed with a better sleep routine! Getting the proper amount of rest every night is crucial to living a healthy life and can even help prevent mental health issues like depression and anxiety. A sweet slumber starts with the proper routine. Here’s the dreamy plan to wake up feeling your best. Bedtime Boundaries Consistency and bedtime boundaries can help your body and mind get into a regular rhythm to reach REM sleep. Try to go to bed around the same time every night to train yourself to get sleepy regularly. It doesn’t matter what time you choose as long as you stick as close to your sleep schedule as possible. You should also select a time before bed when you consistently turn off your phone, computer, and other devices. The blue light from electronics makes your mind think it’s daytime and can distract you from dreaming. Summer Chickpea Salad
thoughts and tension from keeping you up at night. Listening to gentle music before entering the bedroom can put you in a sleepy state of mind. Journaling or writing a to-do list before it’s time to nod off can remove lingering stresses or racing thoughts. Try meditation or yoga to ease your muscles, focus your mind, and eliminate anxious feelings. Dine Right, Sleep Tight Though a late-night snack or a delayed dinner might seem harmless, it can make drifting off difficult. Your digestive system takes time and energy to break down food, which can keep you awake if you eat too late. Eat light, healthy suppers so your stomach can take a snooze with you, and avoid eating anything several hours before you plan to hit the hay.
TAKE A BREAK!
Inspired by HowSweetEats.com
INGREDIENTS • 2 (15-oz) cans chickpeas, drained and rinsed • 4 green onions, thinly sliced • 2 ears grilled corn, cut kernels from the cob • 1 pint cherry tomatoes, quartered • 3 tbsp chopped fresh basil • 2 tbsp chopped fresh chives
• 1/4 tsp salt • 1/4 tsp pepper • 3 tbsp olive oil • 2 tbsp red wine vinegar • 1 1/2 tbsp honey • 3 garlic cloves, minced or pressed • 1 lime, zested and juiced
DIRECTIONS
1. In a large bowl, combine chickpeas, onions, corn, tomatoes, basil, and chives. 2. Toss well with salt and pepper and set aside. 3. In a small saucepan over low heat, add oil, vinegar, honey, garlic, lime juice, and zest. 4. Whisk until the mixture is warm and garlic begins sizzling. 5. Pour over the chickpea mixture and toss well to coat. 6. Cover with plastic wrap and refrigerate for at least 30 minutes before serving.
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CONTACT US TODAY! 866-372-0747 www.ActiveKarePT.com
43200 Dequindre Road, Suite #109 Sterling Heights, MI 48314
INSIDE THIS ISSUE
1. Fall Back Into Healthy Habits
2. Keep Moving Despite Health Challenges
The No-Diet Guide to Portion Control That Sticks
3. Your Guide to Dreamy Sleep Habits
Summer Chickpea Salad
4. The Natural Way to Fight Off Summer Bugs (No Harsh Sprays Needed!)
How to Use Plants and Scents to Repel Insects Nature vs. Nature
Use Natural Aromas Many bugs have super-sensitive noses, and certain scents repel them. Essential oils like citronella, eucalyptus, lavender, peppermint, and lemongrass are natural bug repellents. You can make your own spray by mixing a few drops of any of these scents with water and a carrier oil (like witch hazel or coconut oil), then spritzing it on your skin or clothes. Just make sure you’re cautious with essential oils around pets and kids. Smoke Them Out Burning herbs like sage or rosemary in your campfire or fire pit not only smells amazing but also helps keep mosquitoes and gnats at bay. Bugs hate the smoke from these plants, and it’s an easy, low-effort way to keep them off your picnic table.
There’s nothing quite like summer. Backyard barbecues, evening hikes, and late-night stargazing. All of it is magical — until bugs crash the party. Mosquitoes, gnats, and ticks don’t need an invite, and before you know it, you’re scratching your ankles and swatting at the air. But you don’t have to douse yourself in strong sprays and chemicals to keep them away. Here are five natural ways to repel bugs this summer — no chemicals required. Choose Loose Clothing Believe it or not, your outfit can make a big difference. Light-colored, loose-fitting clothing is less attractive to mosquitoes and helps prevent them from biting through fabric. Covering up exposed skin is one of the easiest ways to protect yourself. It’s specifically helpful to wear long sleeves and pants at dusk and dawn, when bugs are most active.
Watch Your Scents Surprisingly, it’s not just about what repels bugs — it’s also about avoiding what attracts them. Fragranced lotions, perfumes, and even certain soaps can lure bugs to you. In summer, it’s smart to go unscented when heading outdoors. Keep Your Space Clean If you have standing water on your property, it’s a mosquito’s favorite breeding ground. Make sure you dump water from flower pots, birdbaths, or kiddie pools regularly. And if you’re entertaining outside, clean up food scraps and trash — flies and ants will sniff that out fast.
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