DO WHAT’S GOOD FOR THE HEART!
EXERCISE ESSENTIALS
Strengthens Core
FRONT PLANK FOREARMS & FEET Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.
PATIENT SUCCESS SPOTLIGHT 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate to high intensity exercise.Try to move regularly throughout the day as well, rather than sitting for hours on end. You can also break exercise up into smaller time increments as short as even just a few minutes.Think of these as exercise snacks; if you can perform several exercise snacks a day that get your heartrate up enough to where holding a conversation is difficult, you should be creating a sufficient cardiovascular challenge that will ultimately improve your heart health. 4. Eat more plants and whole foods. You don’t have to be a vegetarian or vegan to be heart-healthy. But most nutrition plans and diets that seem to work have one thing in common, and that is eating an abundance of plants throughout the day. Remember, food is fuel for your brain and your body.The less refined and processed your food is, the more nutrient-rich it will be, and therefore the better it will be for your heart and the more energy it will provide for you. 1. Aim for QUALITY sleep. Getting enough sleep can be challenging for a variety of reasons. Even if you can’t add more hours to your nighttime routine, there are lots of ways to improve the quality of rest you get, includingavoidingscreens30minutesbeforebed,usingblackoutcurtains to make your bedroom completely dark, and going to bed and waking at the same time each day, regardless of whether it’s during the week or weekend. Good sleep allows for better overall recovery and reduces stress, which translates to better heart health. 2.Keep thepressureoff. Getyourbloodpressurecheckedevery3-5years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure that’s been confirmed, check it every year.
Alwaysconsultyourphysical therapistorphysician before starting exercises you are unsure of doing.
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“I appreciate that Nicole is knowledgeable about PT and running.” “Going to PT at ProMotion and working with Nicole Jankowski helped me get back to what I love doing and without knee pain… running! I appreciate that Nicole is knowledgeable about PT and running. She understood my desire to keep doing what I enjoyed and challenged me each session to maximize my potential. The entire staff is helpful and truly wants to see every patient get back to his/her max level of health. “ - Sarah
Stay tuned for details on our next free running workshop later this spring. LAKE CITY 148B Sauls Street FLORENCE 610 W. Palmetto Street
Lake City, SC, 29560 TEL: 843-374-0185 FAX: 843-374-0189
Florence, SC, 29501 TEL: 843-407-0377 FAX: 843-799-1944
www.physiosc.com
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