Manual Edge: Exercise And Your Mental Health

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COVID-19 UPDATE

The country’s challenge to the COVID-19 pandemic has impacted everyone to some degree at this point. As of the printing of this newsletter, we are open for business as Physical Therapy is designated by the Department of Homeland Security as part of the “Essential Critical Infrastructure Workers During COVID-19 Response”. We know this is a scary time for all of us and some of you may be under a self imposed quarantine. We also know that stress and anxiety are running high, and our patients with pain and other medical conditions have seen their symptoms increase. Rest assured that we are following both the Centers for Disease Control guidelines, and our national Health Care Compliance experts, in keeping our clinic safe should you choose to get treatment. We are using enhanced disinfection protocols to sanitize everything you could come into contact with, and we provide care in private treatment rooms. In addition, we are not allowing patients to congregate in the waiting room. We are using masks as well. It is our opinion that we can provide you a safe environment for treatment.

In addition to treating patients at the clinic, all insurance companies are now paying for Tele- Health for Physical Therapy. That means if you do not want to come in for treatment, we can schedule a block of time with your therapist to instruct you on additional exercises, trouble shoot difficulties you may be having, and provide you further insight into your condition and how to manage it. To schedule a Tele-Health call with your PT, just call the clinic. We want all of you to come through this crisis in a good state of physical and emotional health. Manage your stress with exercise, meditation, prayer, and healthy dialogue. Get enough rest, eat well, limit alcohol consumption, and get the treatment you need, whatever that is. We will all get through this!

Tim Bonack

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EXERCISE AND YOUR MENTAL HEALTH

Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster,

but you may also be able to interrupt the flow of constant worries running through your head. Exercise and ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. Exercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking around the house, running on a treadmill, weight training, or dancing—are some of your best choices. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.

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CENTRAL GOVERNOR THEORY BY ERICA GAVEL

athletes may experience a dip then increase of motor output (running speed) (Noakes, 2008). The purpose of pacing is to allow completion of the task in the most efficient way possible (St. Clair Gibson et al, 2004). Given that the central governor theory proposes that exercise is regulated by the brain, the perception of ones’ state can and may dictate the type of performance they might have. Although strategies to “over-ride” the central governor are under review, an array of modalities have been shown to “trick” the brain and improve athletic performance, these include motivational self-talk (Inzlicht and Marcora, 2016), a carbohydrate mouth rinse (Carter et al, 2004), and a menthol mouth rinse (Stevens and Best, 2017). As for mouth rinses’, the mechanism is similar to motivational self-talk, it has been suggested that oral receptors within the mouth directly stimulate reward centres in the brain. Especially under HARD circumstances, one can expect an increase in motor output and improvement of performance (Chambers et al, 2009). All in all….Especially during endurance exercise, your mind is going to quit before your body does!!! Push harder and keep going. References: Carter, J.M., Jeukendrup, A.E., & Jones, D.A. (2004a).The effect of carbohydrate mouth rinse on 1-h cycle time trial performance.Medicine and Science in Sports and Exer- cise, 36(12), 2107–2111. Chambers, E.S.;Bridge,M.W.; Jones, D.A. Carbohydrate sensing in the human mouth: Effects on exercise performance and brain activity. J. Physiol. 2009, 587, 1779–1794. Inzlicht,M.,&Marcora,S.M. (2016).TheCentralGovernorModelofExerciseRegulationTeachesUsPreciousLittle about the Nature of Mental Fatigue and Self-Control Failure. Frontiers in Psychology, 7(967), 313–6. http://doi.org/10.3389/ fpsyg.2016.00656 Noakes,T.D. (2008c).Testing formaxi-mumoxygenconsumptionhaspro-ducedabrainlessmodelofhuman exerciseperformance.Br.J.SportsMed.42,551–555. TuckerR,MarleT,LambertEV,etal.The rateofheatstoragemediatesan anticipatory reduction inexercise intensityduring cyclingatafixed ratingofperceivedexertion.JPhysiol2006;physiological574 (Pt3):905-15 Weir,J.P.,Beck,T.W.,Cramer,J.T.,&Housh,T.J. (2006). Is fatigueall inyourhead?Acritical reviewof thecentral governormodel.BritishJournalofSportsMedicine,40(7),573–86–discussion586.http://doi.org/10.1136/bjsm.2005.023028

OUR POLICY ON CORONAVIRUS Mind over matte r— “Central Governor Theory.” Whether you’re a recreational athlete, active for life, or happen to be involved with high performance, most people have heard the phrase, “mind over matter”. As some may question whether or not this is actually true, work by Tucker et al, (2006) and Noakes, (2008) can support this statement from both a physiological and performance perspective. This concept “mind over matter”, is known as the “central governor theory”. The central governor theory is a proposed mechanism which takes input information about energetic needs, current physiological states, and various motivational drives to regulate physical exertion and save the body from catastrophic failure (Noakes et al, 2005). The central governor model proposes that the subconscious brain regulates power output to prevent the body from disrupting homeostasis (Weir et al, 2006). During exercise, once the subconscious informs the conscious brain of an increasing neural effort, the rating of perceived exertion (RPE) goes up and the body slows down. Variables that signal the subconscious brain of potential harm include environmental temperature, distance and difficulty of the course, and an increase in core temperature, skin temperature, and heart rate. Furthermore, dehydration and blood lactate accumulation can also cause an increase of RPE. The marathon race provides evidence of this. Before the start of the race, athletes race ‘in anticipation’ by setting a variable pace at the start dependent in part of the environment and expected difficulty of the course. Furthermore, as the race continues Manual Edge is committed to the health and wellbeing of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after ever session we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your part to prevent the spread of this contagious disease, we ask parents that if you are demonstrating symptoms of coronavirus— coughing, sneezing or fever—to please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. Our clinic features individual treatment rooms that are cleaned after each session for maximum safety.

EXERCISE ESSENTIAL

Relieves Arthritis Pain

www.simpleset.net

HAMSTRING STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Repeat 10 times on both legs.

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PATIENT SUCCESS STORY

LASER THERAPY

He explained each manipulation he performed on me...

“I was hit by a downhill individual on an innertube at an innertube hill in Frazer, Colorado during Thanksgiving 2019. The blow caused me to go airborne and I fell on my back which knocked me out. I was referred to Chris at Manual Edge Therapy by my doctor and was instantly impressed with Chris, including his ability to get to the cause of my pain. He explained each manipulation he performed on me and his ability to show and explain the exercises/stretches he has me doing. Chris is so easy to communicate with, listens well and is able to explain in detail how, why and what my body needs and how I can support my body with healing!” – Jim Y.

Manual Edge Physiotherapy offers the latest tools in rehabilitation, including Laser Therapy! To learn more about how Laser Therapy can help you, visit our website to learn more!

Call the clinic to schedule your laser therapy treatment today and your first treatment is FREE!

STAFF SPOTLIGHTS

WORKSHOP

Welcome Sarah Fogle, DPT

Sarah joined our practice on March 9th and has a specialty in Womens Health and pelvic floor treatment. She also treats general orthopedic and vestibular balance issues. We are happy to have her join our team!

Goodbye Veda McIntire, DPT

PELVIC PAIN AND BLADDER ISSUES WORKSHOP APRIL 18TH, 2020 @ 10:00 AM AT OUR CLINIC Just call the clinic to reserve your spot, as it will be limited to the first 20 registrants.

Veda has left Manual Edge to join her husband on a grand, semi-retirement, motor home journey. We will all miss her light, upbeat attitude. Good luck on your journey Veda and stop by to say “Hi”.

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