Foothills PT News FoothillsPTMaine.com • 207-625-4300
FROM THE DESK OF Tom Thoman
When Tom first met me at a party, he asked me to join Foothills. “You need to get in shape,” he said.
“Round is a shape,” I answered as I stored several hundred mozzarella balls into my pelican-like chins to enjoy later. I took his advice, six years later. Why? Because my A1C, the diabetes measure, was getting into double digits and my doctor said, “Gee, I’d hate to lose you. You actually pay your bills.” Being planet sized, I started off on Tom’s secret treadmill, the heavy duty one normally used for healing a thoroughbred’s legs. First day, I set the treadmill at 1 and after 10 minutes upped it to 1.1 before I got dizzy. Three months later, it’s 3 or over for 30 minutes. Almost fell off the elliptical after 20 seconds the first day. Now 30 minutes at level 4. It’s across from a sign that says, “When you feel like quitting, remember why you started.” Being 71, that wasn’t easy since I can’t remember what I had for breakfast. My A1C is now 8.
THE 4TYPES OF EXERCISE A nd W hy Y ou N eed T hem A ll
From the Thighmaster to the Shake Weight, every era has had its own ridiculous fitness fad. However, in a world increasingly obsessed with health and fitness, silly, single-use items have given way to complex workout methodologies. Instructors and gyms now offer varying pro- grams for success, and each will tell you their system is the best way to get and stay fit. While the debate over the best way to work out continues to rage on, one thing is indisput- able: Exercise is essential to a healthy lifestyle. According to the Harvard Health Letter, there are four types of exercise everyone should do. Each provides unique benefits to your overall health and wellness. Rather than deciding that one is better than the others, it’s smart to make sure you’re mixing them all together regularly. “People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness are ignored,”says Rachel Wilson of Brigham andWomen’s Hospital. Don’t end up over- looking an integral aspect of any well-rounded fitness regimen. Examine the four most-import- ant types of exercise and ask yourself if you’re getting enough of each.
If I get hungry working out, I simply bring up a mozzarella ball, still safely stored away.
Aerobic exercise, which comprises any cardiovascular conditioning (cardio), speeds up your heart rate and breathing. Whether through walking, swimming, running, cycling, or another mode of repetitive movement, cardio increases your endurance and works out your heart and lungs. Your cardiovascular system is the pump supplying fuel to your muscles. If it’s not
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tear and begin to break down. Balance exer- cises allow you to keep these systems healthy and well-functioning. Some types of exercise, like yoga and tai chi, help maintain your balance. They’re also incredibly easy to start at any point in your life because they don’t have a high barrier to entry. Even if you don’t have balance issues, you may want to consider trying them out. Alternatively, those already dealing with problems should consult a physical therapist, who will provide you with a specific set of ex- ercises designed to recover your lost balance. Many sources will tell you that one type of exercise reigns supreme. The problem with this thinking is that it inhibits all the ad- vantages you can gain from a multifaceted fitness plan. There’s no rule that states you can only pick one or two of the four essential types of exercise, so why limit yourself? Like a balanced diet, the best fitness system is the one that covers all the bases. BOTH/AND, NOT EITHER/OR
firing on all cylinders, you’ll never perform at your best. That’s why regular aerobic exercise is so important. As Anthony Joshua, the heavyweight champion of the world, says, “Cardio is a nice way to start the morning … it’s good to get up, get the body active.”
When you’re young, it’s easy to take flexibil- ity for granted. A middle schooler can run around all day without warming up and have no fear of straining a tendon or overworking a joint. That’s not the case for older adults, who need to stretch in order to stay limber. Regular stretching will increase your range of motion while reducing your chances of injury — a win-win. Begin by warming up your muscles with dynamic stretches like arm circles or walking in place. Once your blood is flowing, move to static stretches that require you to hold a position. Areas like the calves, hamstrings, shoulders, neck, and back are particularly important to stretch.
Where aerobic exercise targets the cardiovas- cular systems, strength training is all about building muscle mass. “Regular strength training will help you feel more confident and capable of daily tasks like carrying gro- ceries, gardening, and lifting heavy objects around the house. Strength training will also help you stand up from a chair, get up off the floor, or get upstairs,” says Wilson. You don’t need to lift massive amounts of weight to get the benefits of strength train- ing. Body weight exercises, like squats and pushups, are a great way to strength-train. Because muscle mass is actually built during rest periods, be sure to schedule recovery days each week.
Balance is the result of many systems — vi- sion, the vestibular system, leg muscles, body mechanics — working with one another. As we get older, these systems suffer wear and
Adding Nutrients toYour Meals The Importance of Green Foods
You can start adding greens into your diet by adding them as side dishes. For dinner, serve a bowl of steamed broccoli or green beans. Instead of grabbing a burger at lunchtime, pack a leafy green salad topped with protein, such as nuts or chicken. This time of year, soups and stews that contain leafy greens will warm you up. If you don’t enjoy eating greens, hide them in smoothies and juices. The more you eat leafy greens, the more you’ll develop a taste for them. Who knows? Before long, you might find yourself reaching for the broccoli instead of the potato chips when you’re craving a snack!
vegetables, grains, and meats. Vegetables or fruits should take up half of your plate. One- fourth should be lean proteins, and one-fourth should be whole grains. This guarantees that you’re eating a well-balanced meal and not overloading yourself with large portions of unnecessary calories. When you eat a well-balanced meal, you provide your body with the right nutrients and the calories it needs. If you’re unsure how many calories you should eat to maintain your current weight, multiply your weight in pounds by 12. If you want to lose weight, start by subtracting 500 calories per week to lose approximately 1 pound per week.
Being healthy is at the forefront of many Americans’minds. The nutrients you put into your system are critical to keeping your mind and body healthy. Everyone knows that staying away from junk, fried, and sugary foods is a good start, but knowing what to add to your diet is equally crucial. Leafy greens, such as kale, mizuna, and spinach, are rich in dietary fiber, calcium, potassium, and iron. They also contain vitamins C, K, and E. Adding these greens into your diet can support weight loss and reduce your risk of high blood pressure and heart disease.
To make sure you’re eating enough greens, divide your plate up between fruits,
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Chi Chi the Rescue Dog A Quadruple Amputee Who Inspires the World
In our darkest moments, it can be hard to believe joy can be found again. But one amazing dog proves that no matter what happens, through love and patience, we can make the world a better place. Chi Chi is a golden retriever who was found in a dumpster by an animal rescue group in South Korea. Badly injured and left in a garbage bag with her legs bound together, the only way to save Chi Chi’s life was to amputate all four of her legs. As she recovered, the call went out to find a family who could care for a dog with serious medical needs. As a quadruple amputee, just getting Chi Chi’s prosthetics on so she could go outside in the morning would be time-consuming. Fortunately, Elizabeth Howell from Arizona saw a video about Chi Chi’s plight online. “She stole my heart,” Howell said, taken by how Chi Chi was still wagging her tail despite her injuries. After seeing Chi Chi’s perseverance and her will to live, Elizabeth and her family took on
the challenge. There were struggles as Chi Chi learned to trust people again, but with time, Chi Chi found peace and joy with her new family. “She exemplifies resilience and forgiveness and willingly shares her love and compassion in abundance,”Howell has said. “Her sweet-tempered and gentle spirit opens people’s hearts and her perceptive spirit senses where her love is needed.” Chi Chi’s vet has called her a “miracle dog,” referring both to the fact that she survived losing all her legs and to the joy she brings to the world. Today, Chi Chi is a registered therapy dog, offering strength, love, and support to those who need it most. She visits VA hospitals, assisted living facilities, and children with disabilities. To celebrate her journey of survival, courage, and love, Chi Chi was honored with the American Humane Hero Dog Award in 2018. You can follow the adventures of this brave, loving canine at Facebook.com/ChiChiRescueDog.
Take a Break!
SPICY SALMON TARTARE
3/4 teaspoon fresh ginger, peeled and finely grated
1 8-ounce boneless, skinless salmon fillet
1 1/2 teaspoons fresh cilantro, minced
1 tablespoon fresh lime juice
1/4 teaspoon lime zest
1 1/2 teaspoons fresh chives, minced 1 1/2 teaspoons grapeseed or vegetable oil
1/4 cup cucumber, seeded and finely diced 1 1/2 teaspoons jalapeno peppers, seeded and minced 1 1/2 teaspoons shallots, minced
Salt and freshly ground pepper, to taste
Crackers or chips, for serving
1. Place salmon in freezer for 20 minutes tomake slicing easier. 2. Meanwhile, prepare other ingredients for mixing. 3. Thinly slice salmon into sheets and cut sheets into strips and strips into cubes. When finished, you should have 1/8-inch cubes. 4. In a mixing bowl, combine salmon with all other ingredients. Season with salt and pepper. 5. Garnish with chips or crackers and serve.
HEART LOVE PISCES ROSES
AQUARIUS ARROW CANDY CHOCOLATE
Inspired by Bon Appétit
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INSIDE THIS ISSUE From the Desk of Tom PAGE 1 The 4 Essential Types of Exercise page 1 Getting Important Greens on Your Plate PAGE 2 3 Cheers for Chi Chi! PAGE 3 Take a Break PAGE 3 Spicy Salmon Tartare PAGE 3 Healing Tips: What Helps andWhat Hinders PAGE 4
WHAT’S STOPPING YOU? Daily Habits That Impede Your Healing
on that list. Nicotine, the powerful chemical that makes tobacco so addictive, keeps your immune system from doing its job. Smoking also makes exercise more difficult because of the toll it takes on your cardiovascular system. Painkillers can also inhibit the healing process because they mask pain without treating the source. Use them when necessary, but don’t rely on them for a long- term solution if you can avoid it. You already know that food is fuel for your body, but what you eat can also affect your quality of life. Ingredients that cause inflammation — such as saturated fats, alcohol, and sugars — can increase pain in your joints and put extra strain on them. Instead, stick to a healthy diet of lean proteins, leafy greens, low-sugar fruits, and EAT FOR YOUR JOINTS
Physical therapy can help your body harness its healing power, but without a lifestyle change, you may actually be hurting your body. Add these three tips to your PT regimen to help your body heal as well — and as quickly — as possible.
TOO MUCH YET NOT ENOUGH
Rest is necessary for healing, but when you rest too much, you do more harm than good. Nursing an injury by using crutches for too long or favoring a limb encourages unhealthy movement and keeps your body from healing normally. On the other hand, not resting enough can be harmful. So be active but take it easy, and avoid spending hours on the couch or the treadmill.
complex carbohydrates to give your body the boost it needs to heal.
Making or breaking a habit can take weeks, so take it slow, understand that change is a process, and ask your physical therapist for advice. It may make your healing process more challenging, but it’ll be worth it in the long run.
SNUFF YOUR HABIT
Smoking comes with a long list of health risks, and “inability to heal from an injury” is
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