James River PT: Walking and Exercise

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER

WHAT HAPPENS TO YOUR BODY WHEN YOU WALK 10,000 STEPS EVERY SINGLE DAY

Exercise should be a key element in any wellness routine—but unfortunately, not everyone has the time to pull away from their desks, let alone complete a 60-minute sweat sesh three times a week. But if there’s one thing anyone can more easily incorporate into a busy schedule, it’s walking 10,000 steps per day. (continued inside)

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Details Inside

INSIDE : • 10,000 Steps Every Single Day

• Exercise Of The Month • Patient Success Spotlight

• Back To School Tips: Backpack Safety

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER

WHAT HAPPENS TO YOUR BODY WHEN YOU WALK 10,000 STEPS EVERY SINGLE DAY

(continued from outside) You’ve surely heard this recommendation before, but you might be wondering where that number even came from. According to a new study that was published in the Journal of the American Medical Association, it was derived from a Japanese marketing strategy. “In 1965, a Japanese company was selling pedometers, and it gave it a name that, in Japanese, means ‘the 10,000-step meter,’” lead researcher I-Min Lee told The Atlantic. While the Centers for Disease Control doesn’t specifically recommend this exact number of steps per day, it does suggest getting at least 30 daily minutes of moderate physical activity and refraining from being sedentary. While there might not be a magic number to help up your fitness game, 10,000 steps is a great goal to have if you want to be more mindful of your health. So what really happens when you walk those steps? After One Day If you don’t normally consider yourself an active person, Darria Long—an ER physician, clinical professor at the University of Tennessee College of Medicine, and author of the national best-selling book Mom Hacks—says that walking 10,000 steps after one day “will help you fall asleep a lot faster than you normally would that evening. You may even notice that [your muscles are] a little bit sore when you wake up the next morning.” While you may want to jump the gun and hit your daily goal on the first day, John M. Giurini, DPM, chief of the Division of Podiatric Surgery at Boston’s Beth Israel Deaconess Medical Center, recommends gradually leaning into this new activity and wearing proper running- or jogging-style shoes to provide better support for your feet. INSIDE : • Back To School Tips: Backpack Safety • Refer A Friend!

• Exercise Of The Month • Patient Success Spotlight

After One Week “When you increase your physical activity for a week, it creates a cascade of beneficial hormones that not only help you lose weight, but also send blood flow to your brain and major organs,” says Long. Basically, the combination of being more active and sleeping better will improve your memory and make you feel more alert and focused. However, this also depends on the time of day you decide to take a walk. Long says that if you do it during the afternoon, you may find yourself having more energy during your normal 2 p.m. slump. After One Month At this point in time, walking 10,000 steps will start to become a habit—and it can lead to other healthy habits. “We know from many studies, people who start walking—even when you don’t talk to them about diet or smoking—will naturally begin to reduce their volume of cigarettes if they’re smokers and will generally eat less saturated fats and consume more produce,” says Long. “They may also lose a little bit of weight.” Just be mindful of how much activity you’re getting. Giurini explains that “you should include breaks throughout the day to prevent getting stress fractures or tendinitis in your legs or feet.” After Six Months Expect all the health benefits to really kick in during this six-month mark. When you start walking almost every single day, your blood pressure can drop, your cholesterol lowers, and your blood sugar becomes more regulated, since exercising increases your sensitivity to insulin, according to Long. “Plus, in many cases, we’ve also seen people cut back on their medications because their health has improved,” Long adds. All you have to do is move your body more to live a healthier life—it’s that easy.

Source: https://www.domino.com/content/10000-steps-a-day/

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HAMSTRING STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs. Good For Knee Stiffness www.simpleset.net Try this movement if you are experiencing knee pain. EXERCISE OF THE MONTH

Back To School Tips: Backpack Safety Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a backpack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back. • Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. • If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the backpack. Wearing the backpack: • Distribute weight evenly by using both straps. Wearing a backpack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a backpack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the backpack fits snugly on the child’s back. A backpack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the backpack’s weight more evenly. • The bottom of the backpack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. • School backpacks come in different sizes for different ages. Choose the right size backpack for your child as well as one with enough room for necessary school items. • Only put items in your backpack that you need for the day. WRONG CORRECT Load too heavy Load nomore than 10%-15% of bodyweight f the child’s body weight. Carry only those items that e contents of the backpack by placing the heaviest dents have 2 sets of books, so as not to have to chool. Help oose a proper backpack and fit it specifically to your nd sizes, nd some have physical limitations that ally, a physical therapist can help improve posture s, and treat pain that can result from improper an also design individualized fitness programs to ong—and carry their own loads! n your area at www.moveforwardpt.com afety Tips the body to bear the weight of the backpack. By ht of the backpack is better distributed. rongest mid-back muscles ackpack is positioned on the back. It should rest oulder straps should be adjusted to allow the child to hout difficulty and allow free movement of the arms. the backpack should not extend below the low back.

HEALTHY RECIPE Crunchy Chicken & Mango Salad INGREDIENTS

peas, thinly sliced diagonally • 2 cups shredded cooked chicken breast • 1 medium mango, sliced • ½ cup coarsely chopped fresh mint • ¼ cup sliced scallions

• ⅓ cup orange juice • 3 tablespoons rice vinegar • 3 tablespoons less- sodium soy sauce • 1 tablespoon toasted sesame oil • 2 teaspoons sambal oelek (optional) • 6 cups thinly sliced napa cabbage • 2 cups sugar snap

• 2 tablespoons toasted sesame seeds

INSTRUCTIONS Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds.

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Refer A Friend! Who Do You Know That Needs Our Help?

Patient Success Spotlight

Do You Have Friends Or Family Unable To Do The Following:

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

“In just a short time I’m now back on the road running without pain. ” “Dan is Great! I had horrible foot pain and was so afraid my running was over. In just a short time I’m now back on the road running without pain. He really takes the time to explain everything. I hope I remain injury free but if not, I know where to go!” - T.P.

If you know someone suffering with aches and pains give the gift of health. Refer them to James River Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment with us.

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