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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