AdvancedRehab: Staying Active & Becoming Better Balanced

Health &Wellness The Newsletter About Your Health And Caring For Your Body

ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y

CAITY BECKINGER, PTA Get To Know The Tell City Clinic Staff

Where did you grow up/attend school? Grew up in Columbus, IN and went to college at University of Evansville. If you had a job prior to coming to ARI, what did you do? I worked in Newburgh at an assisted living facility. What is your favorite flavor of ice cream? Mint chocolate chip. What is the craziest food you’ve ever eaten? Alligator - yummy! What is a book you would recommend? Hope Rising by Kim Meeder What 3 things would you like to have if you were on a deserted island? 1) husband 2) my fur babies 3) sunscreen What is your most memorable vacation? Honeymoon in Greece (Santorini Island and Athens) What is a favorite quote? Whoever is happy will make others happy too. - Anne Frank. What tv show are you currently addicted to? The Resident and New Amsterdam.

What pops into your head when you hear the words “scary movie?” No thanks! Tell me about your family? I’mmarried and have 5 fur babies (2 cats: Trixie and Luna; 2 dogs: Jabba and Maverick; 1 horse: Chevy). My husband and I live in Richland, Indiana on 13 acres. I have an older brother who lives in Maryland with his wife, Sarah, and 2 daughters, Sophie and Maddie. My parents still live in Columbus. My mom is retired and enjoying her hobbies, and my dad is still working as an electrical engineer. I enjoy making baby quilts for my friends and spending time outside with my fur babies, whether that means playing fetch, riding horses, or camping in the summer.

Health & Wellness The Newsletter About Your Health And Caring For Your Body

ADVANCED REHABILITATION, INC. P H Y S I C A L T H E R A P Y

STAYING ACTIVE AND BECOMING BETTER BALANCED

Inside:

• You Can Improve Your Physical Balance • Exercise Essential • Patient Success Spotlight • Healthy Recipe

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 the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, 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 Meghan Carroll, DPT

are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made 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 you have looked forward to completing or an old car that you’ve wanted to fix up. 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. If you feel mentally balanced, are you physically balanced? There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. Read the article inside on how to improve your physical balance. Look inside to learn more about our programs and say good-bye to pain!

Stay updated on times and dates of our beneficial workshop sessions. Check out our website for more info about our upcoming workshops!

YOU CAN IMPROVE YOUR PHYSICAL BALANCE

You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques

Even if you are not having fundamental issues with your physical balance, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. 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 then consider the time spent doing things you have to do at home, like the dishes, 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 NeverToo Late. You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day GRILLED FLANK STEAK SALAD WITH GINGER WASABI DRESSING Healthy Recipe

• Joining your local community center and using the pool to swim laps several 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. For more information on how Advanced Rehabilitation can improve your balance, contact us today!

INGREDIENTS •1¼ cups water • ¾ cup quinoa • 3 scallions, chopped • 3 tbsp coarsely chopped fresh ginger • 3 tbsp rice vinegar

• 2 tbsp reduced-sodium tamari • 1 tbsp honey • 2 tsps wasabi powder

• ½ tsp kosher salt, divided • 1 lb flank steak, trimmed • ¼ tsp ground pepper • One 5 oz package baby spinach • 2 cups shredded carrots • 2 cups coleslaw mix or shredded cabbage

• 2 tbsp lime juice • 2 tbsp canola oil

DIRECTIONS Combine water and quinoa in a medium saucepan. Bring to a boil. Cover, reduce heat and simmer for 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Transfer to a large bowl. Preheat grill to medium-high.Meanwhile,combinescallions,ginger, ricevinegar, lime juice,oil, tamari,honey,wasabipowder and¼ teaspoonsalt inablender.Pureeuntilsmooth.Seasonsteakwithpepperand theremaining¼ teaspoon salt. Oil the grill rack. Grill the steak, turning once, 4 to 6 minutes per side for medium. Transfer to a clean cutting board to rest for 5 minutes.Thinly slice against the grain.Toss spinach (or kale or arugula), carrots, coleslawmix (orcabbage)and½cupof thedressingwith thequinoa.Divide thesaladamong4 largebowls, top with the steak and drizzle each serving with 1 tablespoon of the remaining dressing. An oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack

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Sudoku Puzzle

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Why You Need To Come Back In For A Tune- Up: � Move without pain 8 7

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� Walk for long distances � Live an active and healthy lifestyle 5 3 n° 329837 - Level Hard

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Improves Balance

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STEP DOWN Stand on a step. Lower one foot slowly towards the ground. Keep your hips level! Step down and then off the step. Keep your knees aligned over your feet. 5 7 6 9 1 3 http://1sudoku.com

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3 6 1 9 5 7 3 4 “Now, I know I can continue to live my life!” “I came to ARI for treatment of severe vertigo. I didn’t think there was a treatment until my wife looked it up on the computer. Everything had a surreal look to it. Everything was moving right to left even when I was sitting still. I felt terrible and can honestly admit that I was in distress. At first, I didn’t like any of the activities. They didn’t make me sick, but they didn’t immediately ease my symptoms. The movements were unpleasant considering everything was already moving, but we stayed with it. We stayed with the plan and I slowly, steadily improved. Nothing ever happens fast enough when you are my age, especially when you’re trying to recover from something like vertigo.Today, I can reflect on my treatment and realize just how effective it was. I have been shown how to continue to help myself and control this condition. I was afraid of what my future held for me. Now, I know I can continue to live my life without worry thanks to the knowledge ARI has given me! I am so grateful to everyone at ARI!The compassion and expert care I received was incredible! My thanks to everyone!” - Gary G. 2 3 2 6 1 6 5 7 8 4 8 3 5 4 9 4 8 3 2

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If you are not sure about how to do this exercise, please consult with your physical therapist before starting.

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