The Therapy Bulletin by Physical Therapy & Rehab Specialists
The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body A DAY TO GIVE BACK A DAY TO MAKE A DIFFERENCE SAVE THE DATE Wednesday, February 20 th , 2019
F R E E CON S U LT S !
Physical Therapy & Rehab Specialists in partnership with United Way of Midland County will be providing FREE Physical Therapy Consults at West Midland Family Center and Coleman Family Center. This event is open to the uninsured and our community of patients that we have been serving for the last 15 years.
Sincerely, The Staff At Physical Therapy & Rehab Specialists
www.ptandrehab.com
FEBUARY 2019 The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body DON’T LET THE COOLER WEATHER SLOW YOU DOWN THIS WINTER
When winter blows in, you can pull the blankets over your head and go back to sleep—or you can suit up and head out for an outdoor winter adventure! The American Heart Association offers these tips for working out in the cold of winter. There’s no reason you need to take a break from physical activity when the temperature drops. In fact, exercising in cooler weather has some distinct advantages over working out in warmer weather. Tips to Keep in Mind 1. No heat and humidity to deal with. Winter’s chill might even make you feel awake and invigorated. 2. You may be able to work out longer in cold weather—which means you can burn even more calories. 3. It’s a great way to take in the sunlight (in small doses). Not only can light improve many people’s moods, it also helps you get some vitamin D. 4. Exercise boosts your immunity during cold and flu season. Just a few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention. Try these outdoor activities:
• Brisk walking or hiking • Jogging or running • Biking • Shoveling snow
• Ice skating • Sledding • Cross-country skiing • Snowshoeing
Some people are afraid to exercise due to health conditions such as a heart attack, poor balance, past injury, etc. But regular physical activity can help reduce your chances of having to face more poor health conditions. If you would like to consult with one of our therapists on what activities may be the best for you this season, schedule an appointment with us today!
If the winter weather prevents you from getting outside, don’t just reach for the remote. Make your time inside count. There are many ways to get physical activity indoors—no gym required. Hand weights or resistance bands are a great addition, but not necessary. You can also wear a heavy backpack to add intensity to your workout.
www.ptandrehab.com
FUN ACTIVITIES TO DO IN THE SNOW
For most families, winter break brings with it celebrations, decorations, a ton of food and a whole lot of holiday fun. But what happens during the rest of the winter season? We understand that playing with indoors can only go so far in keeping the kids entertained, so, to help you out, we’ve compiled a list of awesome, family-oriented activities that are specially designed to keep you active this winter. 1. Enjoy the snow as a family What better way to celebrate this season than to spend a little time outdoors in it? Rather than huddling in your nice, warm house, take some time to bundle up and enjoy the snow. Build a snowman, go sledding or have a family snowball fight. If you want to see the snow but not be in it, setting up a family nature walk is a great way to appreciate the beauty of winter. Spot different varieties of birds, collect leaves and twigs or take time to notice how things change with each season. The best part about being outdoors is you can always top it off with some nice hot chocolate and winter treats as a family. 2. Go ice skating One great thing about living in Michigan is the accessibility of awesome resources like the ice arenas. Take advantage of that by going ice skating as a family. Even the elderly can enjoy some time on the ice with a walker or other arena provided resources. 3. Craft it up Keep the family activities free and fun with some at-home and do-it- yourself style craft projects that can be catered to family members of all ages. From making paper snowflakes to indoor snowmen and edible snow, these tips and ideas are sure to provide hours of family fun with items you probably already have.
Do you plan on being active this season with family, but are concerned about possible injuries occurring? Schedule an appointment with our physical therapists for a consultation on any risks or health conditions you may be concerned with. We’ll help you accomplish your active goals before the season ends!
Kenner,Kari. “Top10WinterBreakActivities forFamilies:FunWays toKeepKidsBusyuntilSchoolStarts.”DailyHerald,26Feb. 2014,www.heraldextra.com/momclick/activities/top-winter-break-activities-for-families-fun-ways-to-keep/article_b79c4fdc- 7246-11e3-8a04-0019bb2963f4.html.
No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Michigan you have direct access to physical therapy!
Save time
Improve your health naturally
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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3 Healthy Tips To Live By
Patient Success Spotlight
“I was seen at PT after a total knee replacement. I had been dealing with pain and limitation for about two years. I love to walk several miles a week and I was no longer able to walk to the mail box. PT is not for the faint of heart. It is extremely hard work. I left every session feeling physically and emotionally better. I have more work to do but I am back walking. I highly recommend Physical Therapists and Rehab Specialists. Hopefully I am done with PT but if I ever need it again they will be my first phone call. Thanks Ben!!” - S.F. “I have more work to do but I am back walking. I highly recommend Physical Therapists and Rehab Specialists.”
SUPPORTED BRIDGE Try these movements if you are experiencing back pain. Exercise Essential 3. Hydrate - Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day. 1. Shop Well For Yourself - It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise - Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week.
Healthy Recipe
TRAIL MIX
Strengthens Core
Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
INGREDIENTS • 1 cup raw almonds • 3/4 cup raw cashews
• 2 tbsp unsweetened dried cranberries, chopped • 2 tbsp vegan dark chocolate chips • sea salt for taste
• 2/3 cup raw pumpkin seeds • 1/3 cup raw sunflower seeds
DIRECTIONS Chop any large ingredients if necessary to make everything about the same size. Give the dried fruit a light sprinkle of sea salt before you mix it in (it sticks better), or sprinkle the whole mix with salt if you prefer. Combine all ingredients in a bowl and enjoy! Store in an airtight container for up to 2 weeks.
www.simpleset.net
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