Superior Physical Thearpy's Monthly Newsletter
STAYING ACTIVE & BECOMING BETTER BALANCED
INSIDE:
• How Can I Be More Balanced?
• Leftover Turkey Salad • Exercise Essentials
NOVEMBER 2021
INSIDE: HOW CAN I BE MORE BALANCED? LEFTOVER TURKEY SALAD EXERCISE ESSENTIALS
Staying Active & Becoming Better Balanced There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. MENTAL & PHYSICAL BALANCE Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made
yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.
We will get you back to living life free from pain. Call us or visit us at www.superiorphysicaltherapy.org
Come back to physical therapy today! Call us or visit us at www.superiorphysicaltherapy.org
HEALTHY RECIPE: L E F TOVER TURKE Y SAL AD
FEATURED TREATMENT: EMG EMG (Electromyography/Nerve Conduction Study) measures the electrical activity of muscles at rest during contraction. Nerves control the muscles in the body by electrical signals (impulses), and these impulses cause muscles to react in specific ways. If you’re suffering from back pain, neck pain, numbness or tingling in the hands or feet, weakness in legs, arms, or hands, ask your physician if EMG/NCS testing is right for you.
• ¼ tsp ground pepper • 8 cups mixed salad greens • 2¼ cups chopped leftover turkey • 1 cup leftover roasted vegetables • 3 tbsp dried cranberries
• 1 cup leftover bread stuffing • 4 tbsp extra-virgin olive oil • ¼ cup leftover cranberry sauce • 1 tbsp cider vinegar • 1 tsp grated orange zest • ¼ tsp salt
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add stuffing and cook, stirring, until crisp, 8 to 11 minutes. Set aside. Whisk cranberry sauce, remaining 3 tablespoons oil, vinegar, orange zest, salt and pepper together in a large bowl. Add greens, turkey and roasted vegetables; toss to coat. Sprinkle with the stuffing croutons and dried cranberries.
EXERCISE ESSENTIALS T RY T H I S MOV EMENT TO I MPROV E BA L ANC E .
ANKLE STRATEGY Stand with good posture. Sway backwards and forwards keeping your knees and hips straight. Maintain your balance by using your ankles. Sway for 30 seconds. Rest. Repeat 5 times.
STAFF SPOTL IGHT
DAV I D SOUTHWORTH, PTA Dave is a native to Pocatello, Idaho. He completed the PTA program at Idaho State University in 2019. He enjoys working with patients and being able to assist them with meeting their goals. He gained interest in physical therapy having been a patient a couple
exercises copyright of
times and seeing howmuch it helped with his rehabilitation. Dave enjoys playing tennis, downhill skiing, spending time outdoors and traveling with his wife and two girls.
w w w . s i m p l e s e t . n e t
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.SUPERIORPHYSICALTHERAPY.ORG
HOW CAN I BE MORE BALANCED?
Our family has long enjoyed spending time in the beautiful mountains of our state. Skiing, mountain biking, boating, and hiking are all popular activities with my three kids. I have seen the ways that staying active has been a major benefit to me and my family. There are a few ways that an active lifestyle increases your quality of life too. From an emotional standpoint, dozens of studies have shown that the natural endorphins released through activity play an important role in boosting mental health. From a health perspective in our sedentary tech driven world, fighting weight gain is an active struggle for everyone. Managing weight through an active lifestyle can play a valuable role in preventing diseases like diabetes, osteoporosis, or cardiovascular disease. Perhaps the most tangible benefit though is our ability to spend time with loved ones. I had the wonderful blessing of taking my 18-month-old grandson to the park last weekend where I was able to let him enjoy the swings, play hide and seek, and go down the slide. Sometimes, it can be easy to take the motions of lifting, twisting, pushing, and bending for granted on the impact that they can have on our body. If you also have ever found yourself unable to do these kinds of activities due to discomfort or pain, then physical therapy is for you. Even a few weeks of treatment can help overcome the barriers that can get you back on the path of an active lifestyle that can improve your mental health, your general health, and ensure that you get to spend more time with those that you love. Give us a call to set up an appointment today! Sincerely, Bart McDonald, PT, MPT, ECS, FMSK ABPTS Board Certified Clinical Electrophysiologist CEO Superior PT and Diagnostics A MESSAGE FROM OUR CEO , BART MCDONALD
YOU CAN IMPROVE YOUR PHYSICAL BALANCE BY: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques
In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. IT’S NEVER TOO LATE You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as:
• Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.
You can find relief from your pain. Call Today or visit us at www.superiorphysicaltherapy.org We can help you live your life again, pain-free!
www.superiorphysicaltherapy.org
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