Newsletter by FYZICAL Therapy & Balance Centers
DECEMBER, 2021
IMAGINE HOW MUCH FUN YOU CAN HAVE STAYING ACTIVE DURING THE WINTER
You Can Remain Active During Winter Months
Healthy Recipe
Patient Success Spotlight
www.fyzical.com/ncwv
DECEMBER, 2021
YOU CAN REMAIN ACTIVE DURING WINTER MONTHS
No physician referral needed — give us a call today! • WESTOVER OFFICE: (304) 225-5222 • SABRATON OFFICE: (304) 225-0910
• MORGANTOWN OFFICE: (304) 598-2212 • ADMINISTRATIVE/BILLING: 304-906-7860
Just because it is winter, it doesn’t mean you have to stay indoors! It is easy to want to stay in, nestled up in blankets, while it’s snowy and cold. However, remaining active in the winter months is just as important as remaining active during any other season! The winter presents several fun activities that can double as workouts. Even something as small as taking a walk around the neighborhood to look at holiday lights or building a snowman with your kids can give you the amount of daily exercise you need.
indoors during colder months, as sufficient metabolic heat may not be generated well enough to offset the cooler environment.
Exercise also helps loosen muscles that may become stiff in the winter months, making it easier to maneuver around. Additional benefits to winter exercising include:
•Sunlight intake. Vitamin D is important! Many people lack Vitamin D in the winter, due to a scarcity of desire to venture out in the cold. However, simply stepping outside can have positive effects. Sunlight can act as a natural mood booster, which may even increase motivation to exercise. •Absence of heat/humidity. Too much heat or humidity can sometimes feel suffocating. During colder months, this isn’t an issue. In fact, exercising in the cold can feel invigorating, as the crisp air can increase your energy. You run out of breath easier when it is hot and humid, so when that is taken away, you may be able to work out for longer periods of time. •Immune system boost. According to the Centers for Disease Control and Prevention, even just a few minutes of outdoor exposure during the winter can help prevent against both bacterial and viral infections. Continued inside
At FYZICAL, we can design specialized treatment plans for anyone who may need a little extra push in staying active during the winter. Contact us today to learn more!
What are the benefits of exercising during the winter? It is an undeniable fact that daily exercise is an important part of staying healthy and promoting wellness. It seems easier to get up and exercise when it is warm out, but there is actually evidence to support the benefits of working out in the cold. Depending on the type of workout, exercising in colder weather can actually have a more positive effect on the body than exercising in the heat. According to a study titled “Exercise in the cold,” found in the Journal of Sports Sciences, temperatures hovering around 50 degrees Fahrenheit are optimal for high or moderate intensity workouts. Conversely, low intensity workouts are better performed
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HAPPY HOLIDAYS!
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Avoiding falls in the winter. While exercise in the winter is important, icy walkways unfortunately pose a higher risk of falling. This can lead to a higher risk of injury, such as strains, sprains, and tears. At FYZICAL, we want to make sure you stay as balanced this winter, so you can enjoy doing the activities of the season without fearing a harsh fall! There are some steps you can take on your own to decrease your risk of sustaining a fall-related injury while participating in winter activities. These include: • Choose shoes with winter soles for traction. You can also get a pair of ski or walking poles to help keep your balance. As an added bonus, these poles will also help you burn extra calories since your upper body is getting a workout too. • Add slip-on spikes to your boots on the extra icy days, to reduce your risk of slips and falls. • Allow at least 10 minutes to warm up when exercising in the winter. When it’s cold, your heart and muscles need more time to get ready and prepare for exercise – this can help you avoid unwanted injuries. • No matter what winter activity or exercise you’re partaking in, warm-ups should always include a combination of low-intensity movements that will make the physical activity easier to perform. For example, if you decide to go on a walk or run through the winter wonderland that your street has become, you could warm up with lunges, squats, arm swings, or jumping jacks, making sure to also get a good stretch in your calves and thighs. This will keep your body warm while you exercise and will be a good way for you to feel out the terrain beforehand to see if it’s too icy. • Add in any additional assists, as needed. Snow and ice are the main culprits for many injuries during the wintertime, which is why it is important to add to your stability. Ice cleats or rubber- soled boots can provide you with grip and support. Using a cane or crutch can also help in remaining steady on frozen terrain. Our trained CPOs can help you figure out if an additional assist would benefit you. Contact us today! Whether you’re looking for ways to get moving in the winter or figuring out how to maneuver icy terrain, FYZICAL can help. Contact us today to find out how we can help make your winter season as enjoyable as possible!
FYZICAL North Central West Virginia wishes you and your loved ones a happy and safe holiday season. We look forward to working with you to achieve your goals so you can enjoy the holiday and be prepared for the near year!
HEALTHY CHEWY GINGER MOLASSES COOKIES
INGREDIENTS: • 1 flax egg 1 tablespoon
• 1 teaspoon Simply Organic Ginger • 1/4 teaspoon Simply Organic Allspice • 1/4 teaspoon sea salt • 1/4 teaspoon baking soda • 3 tablespoons coconut flour • Raw turbinado sugar for sprinkling optional
flaxseed meal + 3 tablespoons water
• 1/2 cup almond butter • 1/3 cup coconut sugar • 2 tablespoons molasses • 1 teaspoon Vanilla Extract
DIRECTIONS: Preheat the oven to 350ºF. Line a baking sheet with parchment paper and set aside. In a mixing bowl, combine the flax egg, almond butter, coconut sugar, molasses and vanilla. Beat with an electric mixer until smooth. Add the spices, salt, baking soda and coconut flour and beat again until a sticky dough forms. Using a small cookie scoop, drop the dough onto the baking sheet, spacing the cookies at least 2” apart. Repeat until all the dough has been used. Gently flatten the cookies with your hands and sprinkle with sugar. Bake on the center rack for 11 minutes. Remove from the oven and allow the cookies to cool for 10 minutes on the pan before transferring them to a wire rack to finish cooling. Once cool, pack up and/or enjoy!
www.fyzical.com/ncwv
www.fyzical.com/ncwv
PATIENT SUCCESS SPOTLIGHT
Check Out Our YouTube Channel! If you’ve been at home and you aren’t sure what to do about your pain, see if any of our videos can help you! This is a free resource we are providing YOU to help get you back to the life you deserve.
Watch a video on “Knee Exercises Phase 3/3” Scan the QR code below!
I came here for PT because I had a lot of pain in my right hip; the pain was so bad that I could barely sleep at night. Andrea quickly diagnosed the problem and got me on the right path. Now I’m in my third week and making a lot of good progress! I really like this place — facility is very clean and bright, the staff is welcoming and excellent, and Andrea is awesome!” - Joan C.
Exercise To Do At Home
FREE PAIN & INJURY EXAM
HIP FLEXION | BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Return to the start position with control. Repeat 10 times on each side. Use a chair or wall for balance if needed.
This month, we’re giving away 10 free 1-on-1 pain and injury discovery visits with our expert physical therapists at our Sabraton location!
Strengthens glutes
www.simpleset.net
Please call 304-225-0910 to schedule your visit today.
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