Newsletter for AgeWell Physical Therapy & Wellness, P.C.
N E W S L E T T E R
STAYINGACTIVE ANDBECOMING BETTER BALANCED
There are a million and one tips that are passed down generat ion to generat ion 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. (Read more inside...)
I N S I D E TIPS AND TRICKS TO LIVING A WELL BALANCED LIFE HEALTHY RECIPE: BLACK BEAN VEGGIE BURGERS STAYING MOTIVATED TO EAT HEALTHY EXERCISE ESSENTIALS
AGEWELL PT IS CELEBRATING 15 YEARS OF PROVIDING INDIVIDUALIZED AND CARING PT TO EACH OF OUR VALUED CLIENTS!
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N E W S L E T T E R
STAYING ACTIVE AND BECOMING BETTER BALANCED
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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 difficultywith 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
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 howmuch time you spend at the gym, but it can also refer to howmany 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 aroundwith your children or your dog. Balance in manyways 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 downwith 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 youwish 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
Get Moving Today with AgeWell Physical Therapy!Call 516.488.8808 to talk with your physical therapist!
TIPS AND TRICKS TO LIVING AWELL BALANCED LIFE
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 howmuch time is spent driving to and fromwork 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 howmuch 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.
HEALTHY RECIPE: BLACK BEAN VEGGIE BURGERS
INGREDIENTS • 1 (16 ounce) can black beans, drained and rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled
• 1 egg • 1 tablespoon chili powder • 1 tablespoon cumin • 1 teaspoon Thai chili sauce or hot sauce • ½ cup bread crumbs
INSTRUCTIONS 1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. 2. In a medium bowl, mash black beans with a fork until thick and pasty. 3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. 4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. 5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. 6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
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STAYING MOTIVATED TO EAT HEALTHY
WE’RE OPEN!
We’re happy to announce that we’re open and accepting patients! We’re taking all precautions recommended by the CDC for your safety. Your cooperation in this tough time is what makes us able to continue to provide valuable services to your and your family. We appreciate your support! I N - OF F I CE SPECIAL TEST ING SERV I CES AgeWell PT offers in-house electrodiagnostic testing and musculoskeletal diagnostic ultrasound testing for all of our patients. We hope our therapy patients take advantage of these tests to improve their rate of recovery and therapy outcome.
1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Keep processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track. https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/
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E X E R C I S E E S S E N T I A L S H E L PS S T R E TCH L E G
REFER A FR I END!
Exercises copyright of
Get a free gift whenever you refer a friend or family member to Agewell Physical Therapy. It’s our way of saying “Thank You!” for spreading the word!
STRAIGHT LEG RAISE
While lying or sitting, slowly raise your leg, keeping your knee straight and your toes pointed outward. Hold for 2 seconds, then slowly lower your leg to the starting position. Repeat 6-10 times with each leg.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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