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CAMPUS COMMONS
FINDING TIME FOR FAMILY AND FUN
THERE’S MORE TO LIFE THAN WORK
The holiday season is almost upon us, and many people will use this opportunity to travel. Some people will travel across the state or country to visit their family, while others may take a vacation somewhere brand new. Not everyone finds it easy to travel around the holidays, though. Many small-business owners have a difficult time taking time off from work, and when they do get an opportunity to travel, they worry about work the entire time they’re away. I’m someone who can always find something to do, whether it’s at work or at home. I try to stay as busy as possible; it’s just how I’m wired. I don’t want to be late on something or completely miss a task that needs to get done because I worry about what could potentially happen if it never gets completed. I’ve had a few moments of reflection over the past few weeks about this and have come to the realization that I need to take time for vacations. It’s something I need to do for my family, if not for myself. I don’t want to wake up later in life and realize that I didn’t get to see the world or spend enough time with my family doing the things we love. My kids are growing up quickly, and I don’t want to miss out on opportunities to spend time with them. I need to make more of a committed effort to make time to have fun when I’m away from work, and that starts with taking some time for myself and my family. Now, I’m focused on reprioritizing the important things in my life. Of course, my business is still near the top, but I need to ensure that my family’s needs are met as well. I know that if I hire the right people and set up the proper systems, I can take more time for myself when it’s needed. The team I currently have is amazing, and we are always looking for more team members to support our continued growth. I‘m actually seeing more patients now than at any other point during the past five years! I want to make sure that every patient who needs to come in for an appointment can come in.
For other business owners who experience a similar situation as me, we have to be committed to the idea of taking time for ourselves in order to actually do so. Nobody is going to ask us to take time off besides our family. We need to put our focus on our families and find time to do things for them. We’re so busy accommodating others that we often forget to accommodate ourselves or our families. Make an effort to take time off and stick to it regardless of what you think you need to do. Otherwise, you’re going to work so hard that you won’t even notice the years slipping by. It doesn’t make sense to put all of your time and efforts into your business if you can’t enjoy the benefits that come with it. For me, I have to get over my wiring. I don’t want to make a mistake or divert my attention away from the business, but it’s necessary that we take breaks from our responsibilities from time to time. When we go on vacation, we gain a mental and physical recharge. If you don’t get that recharge, you quickly drain yourself, and that’s something I want to avoid. I’m not too sure what we’ll do at this moment, but my family and I will surely be taking a trip when the holiday season rolls around. If you’re a business owner, I advise you to do the same and experience the benefits of a vacation recharge firsthand. You won’t regret it. “I DON’T WANT TO WAKE UP WHEN I’M 70 AND REALIZE THAT I DIDN’T GET TO SEE THE WORLD OR SPEND ENOUGH TIME WITH MY FAMILY DOING THE THINGS WE LOVE.”
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WINTER IS PRIME TIME FOR INJURIES
PT Can Help Prevent Them Every year, people slip on ice or hurt themselves shoveling snow and turn to physical therapy to help them recover. But wouldn’t it be better if those people didn’t get hurt in the first place? Physical therapy isn’t only reactive — it can also be preventive. And it can help you have a safer winter. There are many winter dangers. Ice and shoveling are the primary culprits. Meanwhile, melting snow can create slippery puddles indoors. Winter activities like skiing, ice skating, and sledding also play a role. But we can’t bundle ourselves up inside all season, and a little preparation can give us additional freedom. First, it’s essential to stay active. Our bodies tense up in winter in an attempt to keep warm. But that defensive mechanism can make injury more likely, especially when we aren’t getting enough movement. Studies show that general exercise for 15–20 minutes daily makes major injuries less likely. So, move now to reduce your risk. Everyone should also perform stretching exercises before engaging in outdoor activities, including shoveling. And that’s doubly true to anyone with a bad back. A physical therapist can show you some of the best ways to warm up.
When shoveling, remember to bend your knees, bend at the hips while picking up snow, and keep your back straight. You can also use extra precautions for walking outside. Take small steps, and bend your knees slightly. Lift your foot all at once, rather than shifting from heel
to toe, and keep your weight focused directly above the moving foot. Plant your foot back down on the ground as firmly and completely as you lifted it.
If you need additional help feeling steady on your feet outdoors this winter, sessions with a physical therapist can help you improve your overall balance. They will develop a comprehensive plan to make you less prone to a fall. You’ll see these benefits year-round, indoors and out, so you can feel more confident going through everyday life. And if you do injure yourself this winter, don’t wait to seek the help you need. The earlier you receive treatment, the faster your physical therapist can get you back to doing the things you love. Call us if you ever need help — whether before an injury or after.
3 Ways to Make Cardio More Exciting compete with yourself and see your improvements in real time. There are many applications on your phone that will keep track of your steps, how many miles you ran, and more. You can even use augmented reality apps like Pokémon GO to keep track of your miles, which will allow you to do something fun while you move. START SMALL. One of the largest mistakes that people make when starting a cardio routine is going too big. You don’t need to run 5 miles the first time you lace up your running shoes. This can quickly create a negative association with cardio in your mind. Instead, start with smaller goals. Take walks during your lunch break or go for a 10-minute jog to start your day. As you achieve these smaller goals, you can then start to build up to longer and/or more intensive exercises. TRY DIFFERENT CARDIO ACTIVITIES. Your options for cardio activities aren’t only running or jogging. Other activities like biking, hiking, dancing, and swimming get your heart rate up and will provide you with a little more excitement than running on a treadmill. Find a physical activity you enjoy and add it to your routine — it’ll only help you get moving more!
Including cardio exercises in your workout routine is incredibly important, as they improve cardiovascular health, lower blood pressure, and much more. But even with all of these benefits, many people fail to do cardio regularly. Some have difficulty finding the time, whereas others simply don’t enjoy performing cardio.
If you’re someone who dislikes cardio, there are things you can do to make the experience more enjoyable.
TRACK YOUR PROGRESS There’s nothing like a little competition to make things more interesting, and that’s exactly what you get when you track your progress. You can
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AVOID BACK PAIN THIS HOLIDAY SEASON
WITH PROPER LIFTING TECHNIQUES
The holiday season is rapidly approaching, and our free time will be spent putting up Christmas trees, lights, and other decorations. When we’re not putting up decorations, we’re out buying gifts that are oftentimes large and/or heavy, so it’s vital that we understand the proper way to lift things. Experts estimate that 80% of Americans will experience back pain at some point in their lives. If you don’t want to become part of that statistic or if you want to avoid increasing your back pain, you need to know how to lift heavy, cumbersome objects. Follow the steps below, and you’ll set yourself up for a back pain-free holiday season.
readjust to find a comfortable way to carry the item. If you can’t find a way to comfortably carry it, find someone who can help you or utilize a hand cart.
BEND AND LIFT WITH YOUR KNEES.
A significant percentage of serious back injuries occur when someone tries to lift something with improper form. Never lift with your back! Keep your back straight and your body upright as you lower yourself to the object you’re trying to lift. Once you have a good grip, rise back up using your legs.
BE CAREFUL WHEN YOU SET THE OBJECT DOWN. You can be injured just as easily when you
GET CLOSE AND HAVE A STRONG GRIP. When you’re about to lift an object, don’t reach for it with your arms. Get as close as possible to the box or item, as this will minimize the force in your arms, back, and shoulders that’s needed to lift the object. Always hold the item close to your body as you carry it. If you notice that you don’t have a good grip on the item you’re carrying, do not try to push through. Stop and
set an item down as you would when lifting. To avoid the risk of injury, keep the item or box close to your body, lower yourself by bending your legs, and move slowly as you place the item in its designated position. Do not twist or reach while carrying an item.
TAKE A BREAK
Winter Vegetable Shepherd’s Pie
Inspired by BBCGoodFood.com
INGREDIENTS • 6 1/2 cups potatoes, cut into large chunks
• 4 garlic cloves, sliced • 1 sprig rosemary • 15-oz can diced tomatoes plus liquid • 1/2 cup water • 1 1/2 cups frozen peas • Milk, to desired consistency
• 2 tbsp olive oil • 2 onions, sliced • 1 tbsp flour
• 2 large carrots, cut into rounds • 1/2 cauliflower, broken into florets
DIRECTIONS 1. In a pot, boil potatoes until tender.
2. In a pan, heat oil over medium heat. Add onion and cook until softened. Stir in flour and cook for 2 minutes. Add carrots, cauliflower, garlic, and rosemary and stir until softened. 3. Pour tomatoes into mix and add water. Cover and let simmer for 10 minutes, then remove lid and cook for 15 minutes until thickened. Stir in peas and simmer. 4. Drain and mash potatoes. Stir in milk to desired consistency. 5. Preheat oven to 375 F. Spoon hot vegetable mix into pie dish, then top with mashed potatoes. Bake until top is golden brown.
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INSIDE
THIS ISSUE
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Balancing Our Work and Personal Lives
Preventing Winter Injuries With PT
How To Add Excitement to Your Cardio
Lifting and Carrying Heavy Items During the Holidays
Winter Vegetable Shepherd’s Pie
Banish Trash With Plogging
of
S T
Y O U R H
According to Our World in Data, the world manufactures more than 270 million tons of plastic annually. About 8 million tons of this plastic winds up in the ocean — that’s 3%! Plogging, a fad that originated in Sweden to help minimize pollution, is taking the world by storm. Essentially, you jog and pick up litter at the same time! Some cardio and a giant clean- up effort? It’s a great way to enjoy the cool winter temperatures while doing
according to the Farmer’s Almanac, comes from a combination of jogging and the Swedish word for “pick up,” which is “plocka upp.” All you need is a pair of running shoes, a trash bag, stamina, some free time, and water to stay hydrated! If you’re interested in taking up the hobby or plogging every now and then to make a difference in our environment, here are some tips to keep the activity fun and interesting!
initiative together. If you’re up for it, you can even make it a contest!
ADD IN DIFFERENT EXERCISES. Plogging doesn’t only have to incorporate jogging — while gathering trash; you can do squats, burpees, lunges, or even pushups. SWITCH UP ARMS. While plogging, holding the garbage bag in the same hand can become uncomfortable, especially as that bag gets heavier! Be sure to change which arm holds it from time to time! INCORPORATE SPRINTS. If jogging becomes too simple for you, try sprinting between trash to intensify the activity. Plogging is a great way to reduce pollution while getting in your workout! Local parks, neighborhoods, and common areas are a great place to start!
something good for the environment! Plogging can be done with others, at any time,
HEAD OUT IN GROUPS. Everything is
and pretty much anywhere litter or trash exists. It’s a win-win!
more fun with others! Round up a group of friends, family, or coworkers and join the
The origin of the word “plogging,”
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