STAFF SPOTLIGHT
ELAINE TSAY PT, DPT, FAAOMPT
The Connection Between Exercise +Mental Health
“My interest in physical therapy came from personal experience after sustaining a
ruptured Achilles tendon while I was competing for the gymnastics team at the University of Texas at Austin. After a successful surgery and a handful of physical therapy sessions I was back to running, jumping, and eventually returned to tumbling again. I was amazed at how quickly I was able to regain function of my lower leg, all thanks to the hands-on skills and encouragement of my physical therapist. After graduating with a B.S. in Kinesiology in 2008 I got a job as a physical therapy technician at an outpatient orthopedic clinic. Being able to see first-hand the amazing progress patients were making made me realize that physical therapy was the perfect career choice for me. After working as a physical therapy technician for 2 years I applied for physical therapy schools and was accepted to Texas State University where I received my Doctor of Physical Therapy in 2014. My interest in outpatient orthopedics with an emphasis in manual therapy started early on in physical therapy school. To further advance my education, I enrolled in a clinical fellowship program through the Manual Therapy Institute. I am blessed to have the opportunity to work with and learn from my colleagues at Austin Manual Therapy Associates.” When not helping patients get better, Elaine spends her free time working out, promoting injury prevention for gymnasts, supporting the Texas Longhorns, and enjoying all of the food, sights and sounds of Austin.
Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. Though social distancing and orders to stay indoors due to the spread of COVID-19 may dissuade individuals from exercising outdoors, even quick indoor exercises or short outdoor walks can still promote your mental health. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. EXERCISE AND DEPRESSION. Maintaining an exercise schedule can prevent you from
relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. EXERCISE AND ANXIETY. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. EXERCISE AND ADHD. Exercising regularly is one of the easiest and most effective ways to
EXERCISES YOU CAN DO AT HOME!
HEEL RAISES Standwhile holding a chair as shown. Slowly stand on your tip toes, lifting your heels as high as you can and hold the position. Then repeat to the starting position. Repeat 6-10 times throughout the day.
FOUR POINT + ARM RAISE Starting on your hands and knees, lift one arm out in front of you and hold for 3 seconds. Bring it back down to your sides, and then repeat on your opposite arm. Repeat 8-10 times for both arms.
Learn more about Elaine and the rest of the AMTA staff by visiting our website at austinmanualtherapy.com
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