A PLANK A DAY KEEPS THE DOCTORS AT BAY
A plank is a simple exercise that anyone can do to improve their core strength. This exercise helps you strengthen so many of your muscles, guiding them to work together. Your core muscles are vital to the health of your low back and spine. If you suffer from an achy back or neck, then try doing this exercise to feel better. How to do a plank (If you are unsure about doing this exercise, call us first) 1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. Come up onto toes and elbows Heart Healthy Tips To Improve Your Fitness Goals 1. Aim for lucky number seven. Young and middle-age adults who slept 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. If you don’t have high blood pressure, and are young, you should get your BP checked at least once every five years. However, as you age, your BP is likely to increase, and you should be checked more often. Every year is ideal. If you have recently been diagnosed with high blood pressure, you may be asked to monitor your BP 2-3 times per week, or even 2 times per day, in order for the doctor to help stabilize your BP. If your BP is high, make sure you let your physician know and ask us here at ZPT what non-medication approaches can be helpful for lowering your blood pressure.
if the knees and elbows position is easy. You may feel your muscles shake a little while doing this, which means they are working! For a healthy spine, keep doing your exercises and remember to see our ZPT physical therapists for a checkup. You see your dentist every 6 months to keep your teeth and gums healthy, why not see your PT for a muscle and joint checkup this year?
3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really unhealthy for your heart. So move as much as you can throughout the day! 4. Slash saturated fats. Pizza, cheese, ice cream, beef, sausage and other meat and dairy products are the main culprits for increasing unhealthy fats which adversely affect our cardiovascular system. Choose lean meats and healthy fats such as olive oil, nuts and fish. 5. Think beyond the scale. Measure your waistline and your chest. The chest measurement should be greater than your waistline. Ask yourself if you are carrying extra weight anywhere. If you have pounds or inches to lose, you will want to help heal yourself by changing your eating habits and becoming more physically active. (Ask Elaine how to do this!)
SPECIAL EVENT FOR SNOWBIRDS & TRAVELLERS Tuesday, April 17th, from 1:00 p.m. to 6:00 p.m., We will offer a Heart Wellness Event for those who were enjoying the sunny southern beaches or southwest deserts, or just forgot to register for the February 20th event. 5. Heart Healthy Snacks and Recipes to take home. 6. Information regarding Cardiovascular Risk Factors and Solutions, and Warning signs for Stroke and Heart Attack.
Just for our past patients (all ages) and their loved ones, ZPT is providing Heart Wellness and FitnessTesting at NO CHARGE. Your 60 minute session will include: 1. Taking your blood pressure, pulse, respiratory rate, and blood oxygen level. (no needles, no blood, just external testing) 2. Testing your balance and general mobility, using standard tests such as Berg Balance Scale and Timed Up and Go. 3. Cardio-specific testing such as the 6-Minute Walk Test or the Bruce Submaximal Treadmill Test. 4. Functional Movement Screening – all or part of this test for assessing strength and flexibility.
REQUIRED: registration by calling our office at 317.873.2033 OR e-mail us at ZionsvillePT@gmail.com so that we can contact you for an appointment slot. We will book these 30 minutes apart, but plan to be here for about an hour.
CALL TODAY! 317.873.2033
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