Newsletter for The Physio Studio
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
STAYING ACTIVE AND 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 and 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.
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IMPROVE YOUR BAL ANCE
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. 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
3 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 8 1 6 3 4 6 7 • 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 4 7 5 3 7 9 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 physiotherapist can help you achieve improved balance and a healthy lifestyle. 7 5 8 4 5 9 6 2 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
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FUN & GAMES
Try this movement in order to strengthen your core. EXERCISE OF THE MONTH
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n° 318548 - Level Hard
Stregthens Core
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BIRD DOG 4-POINT ARM & LEG RAISE
Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.
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n° 36953 - Level Hard
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Who Do You Know That Needs Our Help?
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• Move Without Pain
• Stand Comfortably • Run & Walk For Longer Distances • Live An Active Lifestyle
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• Bend & Move Freely
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• Balance Confidently
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IF YOU KNOW SOMEONE THAT MAY BE ABLE TOBENEFIT FROM PHYSIOTHERAPY, PLEASE PASS ALONG THIS NEWSLETTER OR HAVE THEM CALL US DIRECTLY TO SCHEDULE AN APPOINTMENT.
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n° 310547 - Level Hard HEALTHY RECIPE
AJAX LOCATION: 289-205-0646 WHITBY LOCATION: 905-665-1999 OSHAWA LOCATION: 905-841-9118 Please provide your name and a requested time if you wish to use this service. We Accept Text Appointments
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Broccoli Salad
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5 3 2 9 6 5 7 3 2 1 5 8 9 INGREDIENTS • 2 strips low-sodium bacon • 1/2 cup ice cubes • 1/2 medium red onion, thinly sliced • 1/2 cup buttermilk • 1/3 cup reduced-fat sour cream • 1/4 tsp finely grated lemon zest • 1 tbsp fresh lemon juice • Kosher salt & black pepper • 6 1/2 cups broccoli florets • 1/3 cup golden raisins • 2 tbsp salted roasted sunflower seeds DIRECTIONS
8 3 4 8 1 3 5 6 1 Combine the ice cubes, onions and 1 cup water in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, then drain and pat dry. Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, reserving 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve. Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour and up to 4 hours. Season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds. Courtesy of: 2012 Television Food Network, G.P. 8 n° 315994 - Level Hard
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