HOW YOU CAN STAY ACTIVE & BECOME BETTER BALANCED N E W S L E T T E R MALVERN Physical Therapy
INSIDE: • How You Can Stay Active & Become Better Balanced • It’s Never Too Late To Be Active!
• Practice News! • Staff Spotlight
There are a million and one tips that are passed down generation to generation 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. (continued inside)
N E W S L E T T E R MALVERN Physical Therapy
HOW YOU CAN STAY ACTIVE & BECOME BETTER BALANCED
INSIDE: • It’s Never Too Late To Be Active! • Healthy Recipe
• Practice News! • Exercise Essentials
(continued from outside)
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 difficulty with 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 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.
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 how much time you spend at the gym, but it can also refer to how many 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 around with your children or your dog. Balance in many ways 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 down with 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 you wish 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 and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life.
MALVERN Physical Therapy
IT ’S NEVER TOO LATE TO BE ACTIVE!
INGREDIENTS For 5 Servings • 5 bell peppers, hollowed out • 2 cups cooked rice • Salt, to taste • Pepper • 1 can corn, drained • ½ onion, diced • 1 can black beans, drained • ½ cup tomato, diced • ½ cup salsa • 2 cups shredded cheddar cheese, shredded • ½ cup chicken stock SLOW COOKED STUFFED PEPPERS INSTRUCTIONS In a bowl, mix the rice, salt, pepper, corn, onion, beans, tomatoes, and salsa. Place the bell peppers hollowed side up into a 7-quart (6 ½ liters) slow cooker. Cut the bottoms of the peppers if needed to help them stand up better. Fill peppers halfway with rice mixture, then sprinkle on 1 cup of cheese. Fill to the top with rice mixture, and top with the remaining cheese. Pour chicken stock into the bottom of the slow cooker. Cook on high for 4 hours. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. 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 www.proactivephysicaltherapy.health 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 how much time is spent driving to and from work 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 how much 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.
MALVERN Physical Therapy
EXERCISE ESSENTIALS Strengthens Hips www.simpleset.net HIP ABDUCTION While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time. The bottom leg can be bent to stabilize your body. 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 one of our qualified physical therapists can help you achieve improved balance and a healthy lifestyle.
Patient Success Spotlight
Hannah Smothers Therapy Technician
Hannah is a current resident of Little Rock, AR. She lives there with her boyfriend and their 2 dogs. In her spare time she and her boyfriend like to hangout with friends and play with their dogs. She is looking forward to
finishing school so she can do some traveling. Hannah joined our team in March of 2019. She enjoys working with our patients and getting to learn a little more about them with each visit.
When asked what her favorite part of the job is she says:
“They do a great job of keeping an upbeat atmosphere.”
MALVERN Physical Therapy
“Seeing all the patients we work with recover” - Hannah Smothers
“The Therapy I received was amazing, everyone was professional and personal. They do a great job of keeping an upbeat atmosphere.” - Lisa H.
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