Health &Wellness The Newsletter About Your Health And Caring For Your Body
Are You Trying To Stay Active & Better Balanced?
INSIDE: • Spend Your Time Wisely! Don’t Wait! • Relieve Back Pain In Minutes • Healthy Recipe • Fun & Games
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Are You Trying To Stay Active & Better Balanced?
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. MENTAL AND PHYSICAL BALANCE Staying active and staying balanced, in many ways, go hand in hand. Staying active refers to theamountofactivity thatyouengage indaily.Thisofcoursecan refer to how much time you spend at the gym, but it can also refer to how many stepsyou take inaday,howoftenyoufindyourself runningaround theoffice,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 thiscategory,asdohouseholdchores.Butwhatabout theactivities thatyou simply love to do? What about the activities that you enjoy? Thinkabout the last time thatyousatdownwithabook thatyou lovedandmade 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
youhave looked forward tocompletingoranoldcar thatyou’vewanted tofixup. 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. Alongside 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.Therearecertainmarkersthat typically indicatetroublewithmaintaining 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 isagreat formofexercise touse to improveyourability tobalance,asyoga 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 Inadditiontofindingyourmentalbalancewithhowyouspendyourtime,becoming more physically balanced is just as important.
Schedule Your Appointment Today! Kewanee: 309.852-2200 Galva: 309.932.8100 Stark County: 309.695.4010.
S P E ND Y O U R T I ME W I S E LY ! D ON ’ T WA I T !
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 thenconsider the timespentdoing thingsyouhave todoathome, like thedishes 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. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. IT’S NEVER TOO LATE Youdon’tneed togrowupasanathlete toenjoyexerciseasanadult.There isno point in your life where it is too late to start being more active than you currently are.Thereareplentyofways to incorporate lightactivity intoyour lifestyle,suchas: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joiningyour localcommunitycenterandusing thepool toswim lapsseveral times a week • Engaging in light weight training at home before work • Taking a yoga class 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 a physical therapist can help you achieve improved balance and a healthy lifestyle.
Eating Right Never Tasted So Good!
Roquefort Pear Salad INGREDIENTS • 1 head leaf lettuce, torn into bite- size pieces • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar
• 1/2 cup pecans • 1/3 cup olive oil
• 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste
INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
ATTENTION PA I N SUF F ERERS !
DISCOVER HOW TO LIVE PAIN-FREE
At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are tired of living in pain • You want to feel better and move better • You have been in an auto accident • You have been injured on the job • You want to prevent injury
Did you know we offer free ebooks?
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
As a current or past patient, you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Visit our website kptrs.com , to download your copy today!
Relieve Back Pain In Minutes Try this movement to relieve back pain
Fun & Games Sudoku • Level Hard
www.simpleset.net Thoracic Rotation Sit with your arms folded in front your chest. Rotate your upper back to one side while keeping your lower back tight and as still as possible. Rotate to the other side, then repeat the motion 6-10 times.
Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.
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