Malvern PT: Staying Active and Becoming Better Balanc…


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 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 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.


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