RX PT. Women's Health Matters

A R E Y O U S U F F E R I N G F R OM S E A S O N A L A F F E C T I V E D I S O R D E R ?

Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this time of year can contribute to feelings of sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder. EXERCISE AND SEASONAL AFFECTIVE DISORDER According to the Centers for Disease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). But research shows that many people can manageoravoidSADwith30 to60minutesofexerciseand20minutesofexposure tosunlighteachday. In addition,datashowexercisershave lowerratesofrecurrentdepressioncomparedwithstudyparticipants whodonotexercise.Thesefiguresemphasizethe importanceofexercisingthroughoutthewinter,especially if your goal is health and well-being as well as a trim waistline. Try these tips for maintaining your winter exercise routine this winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective GET PROFESSIONAL HELP FOR SAD IF YOU NEED IT Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physiotherapists. We will provide you with techniques in addition to exercise to manage stress.

H E A R WH Y O U R P AT I E N T S L O V E U S !

“ I H I GH LY R E C OMME ND R X PH Y S I C A L T H E RA P Y !”

“Justin is a great physical therapist! I wasn’t even able to lift a coffee mug without pain due to my injured shoulder. In less than 6 weeks, I am able to perform a complete shoulder workout without any pain. I highly recommend RX Physical Therapy!”

References: RosenLN,TargumSD,TermanM.Prevalenceofseasonalaffectivedisorderat four latitudes.PsychRes.1990.31;131-144. RosenthalNE.Winterblues:everythingyouneed toknow tobeatseasonalaffectivedisorder.NewYork,NY:GuilfordPress;2006.

BlumenthalJA,BabyakMA,DoraiswamyPM,etal.Exerciseandpharmacotherapy inthetreatmentofmajordepressivedisorder.PsychosomMed.2007;69(7):587-96. Centers for Disease Control (CDC) and Prevention. CDC Features. Insufficient sleep is a public health epidemic. www.cdc.gov/features/dssleep/. Accessed November1,2016. CentersfordiseaseControlandPrevention.AlcoholandPublicHealth.Frequentlyaskedquestions.http://www.cdc.gov/alcohol/faqs.htm.AccessedNovember1,2016.

- Matthew E.

R E F E R A F R I E N D !

E X E R C I S E E S S E N T I A L S A SAFE EXERCISE TO RELIEVE INCONTINENCE

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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Move without pain Bend and move freely Balance confidently & securely

Sit comfortably for long periods Walk longer distances Maintain a healthy life

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Sit inachairwithtall,relaxedposture.Slowlyandgraduallycontract your pelvic floor until you reach maximum strength. Then slowly return to your relaxed position.

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