It is a common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with a lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals within your body are heightened, which can increase stress. As a result, your endocrine system becomes affected, which works to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At Iberia Sports & Rehab, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat any musculoskeletal condition that comes their way. To find out more about how our services can help you live a healthier, stronger, and more active life, contact our office today!
Health+Fitness N E W S L E T T E R
TIME TO KICK YOUR HEALTH INTO GEAR!
Need A Place To Start? 7 Tips to jumpstart your healthy active life!!
Exercise Essentials Try these exercises you can do indoors?
How’s Your Diet? Try adding these foods to boost your immune system!
Health+Fitness N E W S L E T T E R
KICK
R GEA HEALTH INTO DON’T JUST SIT AROUND! START YOUR HEALTHY, ACTIVE LIFE TODAY!
INCREASING YOUR STRENGTH AND FLEXIBILITY
It is a common aspiration to become healthier, stronger, or more active. However, this can sometimes be a difficult feat, with a lack of time, pain, injuries, or difficulty sticking to a nutritious diet. When you are in pain, undesirable chemicals withinyour bodyare heightened,which can increase stress. As a result, your endocrine system becomes affected, which works to regulate the hormones in your body. Fortunately, the vast majority of aches and pains can be successfully treated by a licensed physical therapist. At Iberia Sports & Rehab, our team is comprised of movement experts who have the knowledge and training to diagnose, evaluate, and treat anymusculoskeletal condition that comes theirway. To find out more about howour services
can help you live a healthier, stronger, and more active life, contact our office today! YOUR HEALTH AND YOU The term “health” is all relative. It essentially means that your body is operating at its highest levels of function in regards to breathing, circulation, digestion, and more. It doesn’t necessarily mean that you have to be the most athletic person in the room. Any step you make toward helping your body function at its optimum levels is a step toward becoming a healthieryou. Yourphysical therapist can provideyouwith exercises, stretches, and nutritional tips that can help increase your health and help you feel physically better overall.
It is no secret that strength and flexibility both play important roles in your health. Did you know that there are approximately 642 skeletal muscles in the human body? Your muscles work hard, not only to help you move but also to support your circulatory and breathing systems.Whenyou become stronger andmore flexible, you become healthier overall. Our physical therapists can guide you through proper exercises and specialized treatments in order to relieve your joint and muscle pain, increase your strength and flexibility, and improve your overall health.
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HEALTHY, ACTIVE LIFE TO J UMPSTART YOUR +HOW IBERIA SPORTS & REHAB CAN HELP 7 5. DRINKING MOREWATER. Water keeps your body systems functioning at an optimum level. 6. BREATHING! Work on your deep breathing in order to increase your oxygen intake and get your lymphatic system moving.
Physical therapy treatments can help improve your health, but they onlywork if you apply healthy lifestyle choices in your everyday life, as well. Some tips you can do on your own to become healthier, stronger, andmore active include: 1. TAKING CARE OF ACHES AND PAINS. Don’t let these long-term problems linger. Contact Iberia Sports & Rehab for professional help. 2. LIMITING YOUR SITTING. Get up every 30 minutes to walk around at work and home. 3. GETTING OUTAND MOVING. Exercise regularly, even if it’s just taking a short walk every day. 4. MAINTAINING A NUTRITIOUS DIET AND CONTROLLING PORTION. Make sure your food intake is nutritious and portioned. By chewing your food thoroughly, youwon’t feel as if you have to eat as much.
7. GETTING ENOUGH SLEEP. Sleep at least 8 hours a day. It is best to get into a routinewhere you are going to bed andwaking up on a regular cycle. This helps your endocrine system. CONTACT IBERIA SPORTS & REHAB TODAY! Are you looking for assistance with increasing your health, strength, and physical activity? Our team at Iberia Sports & Rehab would love to help you live your highest quality of life. Contact us today to begin your new chapter toward becoming a healthier you!
CAN’ T GET TO THE GYM? TRY THESE EXERCISES AT HOME!
WALKING LUNGE Take a large step forwardwith one leg, keeping your back foot in starting positionwhile rolling onto its toes. Keep your core tight and bend your knee to make right angles with your hip, knee, and ankle. As you lunge, you should feel a stretch across the front of the hip and thigh. Hold for 30 seconds and repeat 2-5 times.
WAND SHOULDER FLEXION Lie on your back with awand, with your hands grasping the wand and lining up with your shoulder holding a wand or long stick, palm face down on both sides, slowly raise thewand towards overhead and hold for 1-3 seconds before returning to the startingposition. Repeat 10 times.
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 3 seconds, then return to the starting position. Repeat throughout the day to relieve back pain.
HOW’S YOUR DIET GOING? IMMUNITY-BOOSTING TIPS!
VITAMIN B6 is vital for supporting chemical reactions in the immune systemand for the formation of new and healthy red blood cells. B6 also helps your body make interleukin-2 which helps direct the actions of yourwhite blood cells. Poultry, such as chicken and turkey, is high inVitamin B6. Sunflower seeds are also packed full of Vitamin B6 as well as phosphorus, magnesium, and Vitamin E. VITAMIN E is key to a healthy immune system as it helps to regulate and maintain function. It can be found in sunflower seeds, almonds, avocados, and dark leafy greens. ZINC is also needed byourbodies to support a healthy immune system. Shellfish such as crab, clams, lobster, and mussels are all packed with zinc. Make sure to stick to the daily recommended amount of 11mg for men and 8mg forwomen, as toomuch could actually inhibit the immune system.
The essential vitamins found within fruits and vegetables are key to making sure your immune system is as healthy as possible. VITAMINC helps your body boost its production of the antioxidant that is required by the immune system to function optimally.VitaminC increasesyour body’s production of interferon,which is anti-viral. Vitamin C is also thought to help boost the production ofwhite blood cells, key to fighting infections. Fruits high in Vitamin C include grapefruit, oranges, tangerines, lemons, limes, kiwis and clementines. Asingle papaya has 224 percent of the daily recommended amount ofVitamin C. Red bell peppers contain even twice as muchVitamin C than citris fruits. Vegetables such as broccoli and spinach boast a good amount ofVitamin C as well as antioxidants. VITAMIND is another effective supplement to help boost your immune system. Look for yogurt that is fortified with Vitamin D and that has a “live and active cultures” label. Vitamin Dmay stimulate your immune systemandboostyourbody’s natural defense against diseases.
TRY THIS FRUIT-FILLED HEALTHY RECIPE! INGREDIENTS • 1 cup chopped almonds • 1 cup dried figs • 1 cup dried apricots • 1 cup unsweetened shredded coconut DIRECTIONS Combine almonds, figs, and apricots in a food processor; pulse until finely chopped. Roll the mixture into small balls and dredge in coconut. To make ahead: Cover and refrigerate for up to 3 days or freeze up to 3 months.
CAN’ T GET TO THE GYM? TRY THESE EXERCISES AT HOME!
DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.
HEEL RAISES Standwhile holding a chair as shown. Slowly stand on your tip-toes, lifting your heels as high as you can and hold the position. Then repeat to the starting position. Repeat 6-10 times throughout the day.
HIP ABDUCTION | SIDELYING While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.
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