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.
Physical Therapy N E W S L E T T E R
STAYING ACTIVE & BECOMING BETTER BALANCED MANTENERSE ACTIVO Y MEJORAR EL EQUILIBRIO
Exercise Essentials Try this exercise to relieve your back pain
Healthy Recipe! Try this grill-ready healthy summer veggie recipe!
Become More Active What you can do to be more balanced & live heathier
N E W S L E T T E R
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 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. Alongside with the task of becoming more mentally balanced with the things that you spend time within your life is the challenge of becoming more 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. But even if you are not having fundamental issues with your ability to stay balanced in this way, 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. STAY I NG ACT I VE & BECOMI NG BE T T ER BAL ANCED
MANTENERSE ACT I VO Y ME J ORAR EL EQU I L I BR I O Hay una infinidad de consejos que se transmiten de generación en generación sobre cuál es la clave para disfrutar de una vida prolongada y exitosa. Algunos dicen que el secreto para la longevidad y la felicidad es concentrarse en la familia; otros dicen que todo se reduce a encontrar la profesión adecuada. No obstante, cualquiera que sean sus valores y las decisiones que tome en su vida, existen varias verdades fundamentales que casi siempre se cumplen con precisión: para mantenerse saludable, debe mantenerse activo; y para mantenerse feliz, debe mantener el equilibrio en su vida. Equilibrio físico y mental Tener una vida activa activa y mantener el equilibrio van de la mano de muchas maneras. Tener una vida activa se refiere a la cantidad de actividades que realiza a diario. Por supuesto, esto puede referirse a cuánto tiempo pasa en el gimnasio, pero también a la cantidad de pasos que da en un día, la frecuencia con la que corre por la oficina y la frecuencia con la que usa el patio de su casa para correr con sus hijos o su perro. El equilibrio funciona en muchos sentidos de acuerdo con los mismos principios. Hay algunas actividades que realiza todos los días porque tiene que hacerlas: el trabajo a menudo cae en esta categoría, al igual que las tareas domésticas. Pero ¿qué papel desempeñan las cosas que simplemente le encanta hacer? ¿Qué lugar tienen en su vida las actividades que disfruta? Piense en la última vez que se sentó con un libro que le encantó, o preparó una taza de té o café y disfrutó al máximo de ese momento. Quizás no desea tener más tiempo para leer, sino para atender un jardín donde han crecido las malas hierbas porque no le ha dado el cuidado que merece. Podría ser un proyecto en su hogar que ha querido terminar desde hace tiempo o un viejo automóvil que desea reparar. Todos tenemos pasatiempos e intereses especiales que nos atraen, y dedicar tiempo a los suyos puede ayudarle a vivir una vida más equilibrada. Junto con la tarea de mejorar su equilibrio mental al distribuir el tiempo de manera adecuada en su vida, también debe tener en cuenta el desafío de mantener su equilibrio físico. Hay ciertas señales que por lo general indican problemas para mantener el equilibrio, como tropezar y caer con frecuencia o sentirse mareado al estar parado por mucho tiempo. Pero incluso si no presenta estos tipos de problemas evidentes para mantener su equilibrio, es posible que tenga dificultades en lo que respecta al equilibrio de su cuerpo en general. El yoga es una excelente forma de hacer ejercicios para mejorar su capacidad de equilibrio, ya que ayuda a fortalecer los músculos centrales y a mejorar la coordinación.
Suffering from aches and pains? Call 253.850.9780 to schedule a consultation with your physical therapist at Physioworks today!
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WHAT YOU CAN DO TO BECOME MORE ACTIVE
You can improve your physical balance by:
It’s Never Too 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 • 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.
• Increasing muscle strength
• Improving core strength
• Improving stamina
• Practicing balancing techniques
In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. 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 howmuch time is spent driving to and fromwork 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 howmuch 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.
YOUR HEALTH IN MIND!
EXERCISE ESSENTIALS Perform This Exercise To Improve Balance In Minutes!
We are excited to announce that we are offering telemedicine to all our clients due to the COVID-19 pandemic. In the clinic, we are taking all the necessary precautions so that we may keep working to care for our clients. We want to encourage those who do not think that they need hands-on care to stay at home and receive their treatment through the telemedicine option. If you do wish to continue with physical therapy in person, treatment is still available for you! We look forward to continuing to care for you on either platform. Our doors are currently open for full rehabilitation services, in addition to our telemedicine option. For more information, feel free to call us at 253.850.9780. Everyone stay safe and stay healthy.
BALANCE TANDEM STANCE Start by placing one foot in front of your other foot in a heel to toe position. Maintain your balance. Return to starting position and repeat. Attempt this exercise alternating the opposite foot in front. For an added challenge while in this stance, slowly turn your head to the left and hold for 3 seconds. Repeat by turning your head to the right, up, and down, all of which holding for 3 seconds. If feeling confidant in your balance, challenge yourself further by standing on a thick pillow or with your eyes closed.
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QUÉ PUEDES HACER PARA SER MÁS ACTIVO
Usted puede mejorar su equilibrio físico al:
Nunca es demasiado tarde No es necesario haber practicadomuchos deportes durante la infancia para disfrutar del ejercicio como adulto. No hay ningún momento en la vida en el que sea demasiado tarde para comenzar a ser más activo. Hay muchas formas de incorporar actividades ligeras a su estilo de vida, como: • Dar una caminata en la tarde-noche con su familia • Usar un podómetro e intentar aumentar la cantidad de pasos cada día • Unirse al centro comunitario local y usar la piscina para nadar varias veces a la semana • Hacer entrenamiento de fuerza con pesos ligeros en casa antes de ir al trabajo • Participar en una clase de yoga Estos son solo algunos ejemplos de cómo podría incorporar más actividad a su estilo de vida sin realizar muchos cambios importantes a su horario habitual. Comuníquese con nosotros si siente que su salud física o una antigua lesión le impide mantenerse activo. Trabajar con un fisioterapeuta puede ayudarlo a lograr un mejor equilibrio y un estilo de vida saludable.
• Incrementar la fuerza muscular
• Mejorar la fuerza del torso
• Mejorar su resistencia
• Practicar técnicas de equilibrio
Además, tomar medidas para asegurarse de dormir bien toda la noche, hacer ejercicio con regularidad y tener una dieta saludable son todos componentes sólidos para garantizar que pueda mantener un buen equilibrio. Piense en la cantidad de tiempo que pasa trabajando durante la semana. ¡Para la mayoría de las personas ese número supera las 40 horas! Después considere cuánto tiempo se la pasa manejando su auto hacia y desde el trabajo y por la ciudad para hacer sus compras, y sume también el tiempo que dedica a hacer sus tareas domésticas, como los lavar platos o la ropa. Entonces, analice cuánto tiempo dedica realmente a hacer las cosas que le hacen sentirse mejor, incluidos no solo sus pasatiempos preferidos, sino también mantenerse activo y pasar tiempo con las personas que quiere. Parte de convertirse en una persona más equilibrada implica encontrar maneras de distribuir su tiempo de modo más inteligente y dedicar más tiempo para usted mismo según sea necesario.
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HEALTHY RECIPE! GRILLED ZUCCHINI WITH PARMESAN
Ingredients
• 2 cloves garlic, finely chopped • ¼ teaspoon crushed red pepper, or to taste • ½ cup whole-wheat Panko bread crumbs • 2 ounces Parmesan cheese, grated ( ½ cup)
• 1½ teaspoons fresh thyme leaves • 1 teaspoon lemon zest • ¼ teaspoon salt • 2 large zucchini, halved lengthwise • Lemon wedges for serving
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Instructions
Combine oil, garlic and crushed red pepper in a small skillet over low heat. Cook, stirring often, until the garlic is softened and light golden, 3 to 4 minutes. Remove fromheat; let cool for 5minutes. Stir in panko, Parmesan, thyme, lemon zest and salt. Preheat grill to very high (at least 500°F). Oil the grill grates, using tongs to hold an oil-soaked paper towel. Place zucchini, cut-sides down, on the oiled grates; grill, uncovered, until tender-crisp, about 5 minutes per side. Flip the zucchini so they are cut-side up; spoon the panko mixture evenly on top. Grill, covered, until the topping is golden brown in spots, 2 to 3 minutes. Carefully transfer to a serving platter. Serve with lemon wedges.
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