www.mhrpt.com • (207) 247-3216 MAY 2019 Massabesic Monthly
FROM THE DESKS OF Jim Stevenson & Hayes Sweeney
GET MOVING! C elebrate N ational S enior H ealth and F itness D ay T his M ay
HAVING SHOULDER PAIN
At first, your shoulder pain likely felt more like an annoyance rather than a problem. Gradually, however, the pain increased, and you began to have difficulty reaching overhead in cupboards, dressing, putting on your seat belt, and sleeping. Perhaps you tried to apply ice or heat or take some pain medications. Maybe you said to yourself, “I’ll wait, and see what happens.” Thing just got worse over time, though. Shoulder pain can happen to anybody. It doesn’t only occur in athletes, and it’s not always the result of an accident. The fact is: You can get shoulder pain from doing household chores, working at a computer desk, or from lifting heavy objects. One day, you might be playing with the kids or dogs, and the next day you can’t even put on your shirt. If you are experiencing shoulder pain, you should know about a clinical, proven, long-term solution: Physical therapy. Call today for your free screening.
As you age, it may feel like you don’t recognize your own body anymore. You swear that manufacturers are printing product packaging with smaller fonts, you groan whenever you sit or stand, and you visit the bathroom at least once every night. Aging is an adventure, and staying physically active is a constant battle between your aching joints and the will to get moving. Starting a physical fitness routine may be one of the healthiest choices you can make. As we approach National Senior Health and Fitness Day on May 29, take some time to evaluate your fitness activity level. You can use the following tips to live a more active lifestyle — no matter how old you are! Physical activity is one of the keys to a long and healthy life. For older adults, the benefits of physical activity are increased tenfold. When you participate in physical activity at least once per day, your chances of developing heart conditions, diabetes, and arthritis decrease. For patients who already have arthritis, low impact activities like water aerobics or walking can provide relief for the joints. Exercise is also essential to maintaining a healthy heart after a heart attack or stroke. Probably the most important benefit of staying physically active is helping you stay upright. According to the National Council on Aging, exercise helps prevent senior citizens from falling — one of the deadliest things that can happen to an older adult. According to the council, every year, 1 in 4 Americans aged 65 and older falls in their GET STRONGER!
–Jim and Hayes
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home. Forming a habit of stepping outside for a walk every day could mean the difference between staying healthy or suffering a tragic fall.
While you’re strengthening your heart, you may find yourself creating strong bonds with other older adults — which can also be vital to your health! According to a study at the University of California, San Francisco, more than 40 percent of seniors experience loneliness on a regular basis. Spouses pass on, children become busy, and seniors may start feeling like they’re all alone. Living with constant loneliness can be just as detrimental as smoking 15 cigarettes every day! Studies have also found enhanced mental well-being when people remain active. So, joining an exercise class at your local gym or senior center can help you flex those muscles and build new relationships. Before you begin any physical fitness regimen, consult with a medical professional. They can give you advice on what types of activities to try and what pains to look out for. Whatever you do, just get out there and move!
HAVE FUN!
Spending even 20 minutes of every day devoted to some kind of physical activity is a huge benefit to your heart and joints. Yet, one of the biggest misconceptions about physical activity is that it has to be a specified workout regimen to qualify as physical fitness. Instead of slapping on your sweatband to get your heart rate up, try strengthening your body with leisurely activities or even household chores. Try a local dance class or spruce up your garden. Tackling the mess in the garage, walking to lunch with a friend, or volunteering to walk the dogs at your local humane society are all fun ways to work physical fitness into your daily life. The best part is you can mold your workout to your lifestyle. Do what feels right, fun, and active!
THEWORLD’S BEST EXERCISE
of physical activity per day, but the good news is that you can split those minutes up throughout your day. For example, you can take a brisk 20-minute walk in the morning before work, followed by another one at lunch and one more after dinner. Those 60 minutes also don’t have to be strenuous; they just need to happen. However, the more time you put into walking, the more you will get out of it. If you slowly increase your distance and speed, you’ll end up burning more calories and strengthening your legs over time. The great thing about walking is that it’s not particularly taxing on the knees, and you can move at your own pace. It doesn’t get any better than that! To get the most out of walking, schedule your walks for after mealtimes, especially the ones that come later in the day, like lunch and dinner. It’s a great way to aid digestion and burn calories —which can’t hurt your waistline!
Not all exercises are created equal. In fact, there is one form of exercise that is better than many others: walking. Harvard Medical School took a look at various exercises and concluded that walking is up there with swimming and tai chi in terms of health benefits. Regular walking can help maintain good cholesterol and blood pressure levels and keep your bones strong and healthy. One study showed that 40 minutes of walking every day helped people reduce blood pressure from hypertension to prehypertension, and then eventually to normal over several months. Walking can even keep many different kinds of diseases at bay, such as diabetes and heart disease. In addition to these physical benefits, walking daily can improve your mood and overall mental health.
As simple and straightforward as walking is, it can be difficult for many people to find the time. Most experts agree that you need 30–60 minutes
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There are many different opinions on the healthiness of snacking. Some people think of snacks as processed foods with high calories, but snacks don’t have to be junk food. Depending on what snacks you’re eating, and how often, these little in-between-meal bites can be highly beneficial or detrimental to your overall health. People snack when they’re hungry, but they also do it when they’re stressed, bored, or have a habit. When people snack on unhealthy junk food when they’re bored, the result is weight gain. An excellent way to avoid unhealthy snacks is to surround yourself with healthy alternatives. Fill your fridge and pantry with whole grains, fruits and vegetables, and nuts and legumes. With those in your kitchen, you’ll have plenty of healthy options to choose from when you’re hungry. SNACKING What Is It Good For? HEALTHY VS. UNHEALTHY SNACKS
WHO BENEFITS FROM SNACKING?
Depending on your weight, fitness level, and medical conditions, snacking throughout the day can be
more effective than eating three large meals a day. Individuals who
are crunched for time, have particular health conditions, are athletic, or are trying to lose or maintain weight all benefit from healthy snacking throughout the day. People who have high cholesterol or diabetes can better maintain their cholesterol and blood glucose levels if they eat frequently during the day. For athletes, snacking helps distribute the consumption of nutrients their body needs throughout the day instead of all
at once. This way, their energy levels stay the same instead of fluctuating with their meal times. If you find yourself in need of a quick bite, think clementines and almonds instead of chips and Pop-Tarts. You’ll still satisfy your hunger without jeopardizing your health or increasing your waistline.
Take a Break!
CHIPOTLE BLACK BEAN BURGERS
Ingredients
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2 cans black beans, drained and rinsed 1/2 mediumonion, roughly chopped
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2 teaspoons cumin
1 pinch salt
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1 tablespoon cornstarch 1 handful fresh cilantro
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3 cloves garlic
1 teaspoon Sriracha
2 tablespoons chipotle peppers in adobo sauce
1/2 cup gluten-free rolled oats
1–2 tablespoons olive oil
Directions
1. Place half the black beans, onion, and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over mediumheat. Formmixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week.
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INSIDE THIS ISSUE From the Desks of Jim Stevenson and Hayes Sweeney PAGE 1 Exercising as You Age PAGE 1 What Is the World’s Best Exercise? PAGE 2 A Healthy Snack PAGE 3 Take a Break PAGE 3 Chipotle Black Bean Burgers PAGE 3 Does Watching the NBA Finals Make You Want to Hit the Court? PAGE 4 If you’re a basketball fan, you’ll probably be watching the NBA semifinals and finals this month. Now that the weather is cooperating, you might even be inclined to head out to a local court and prove that you’re a basketball champion too. But in your haste to prove that you’ve still got some mad ups, you may increase your chances of injury. According to the National Athletic Trainers’ Association, there are a handful of injuries basketball players suffer more than anyone else. Here are three that basketball players commonly experience and how you can avoid them during pickup games. FEET AND ANKLES Whether it’s rolling an ankle, coming down wrong when rebounding, or accidentally getting stepped on, basketball naturally leaves athletes susceptible to these types of injuries. To protect your lower extremities,
3 COMMON BASKETBALL INJURIES And How You Can Prevent Them
but you can still suffer from minor sprains and strains while shooting hoops. In fact, knee injuries are the third most common basketball injury. To keep your knees from working too hard, make sure you’re committed to a good stretching regimen. You should also consider using a brace if you’ve suffered a prior injury. While many injuries are unavoidable, showing up to the court unprepared is a surefire way to increase your chances of getting hurt. Follow these tips and be sure to consult a physical therapist if you have any questions or concerns. Your body will thank you for it!
you need to focus on your overall support. Playing with high-top basketball shoes is a great start because they impede your ankles’ ability to roll from side to side. It also doesn’t hurt to wrap your ankles with athletic tape if you want to take extra preventative measures or are prone to ankle injuries. HIPS AND THIGHS Jumping, running, pivoting, and playing defense all place strain on the legs and hips. Bruises and strains in these areas can result from contact on the court or overextending muscles and ligaments. The more flexible your muscles and tendons are, the less likely you are to overextend and injure them in the process. Take the time to stretch your legs and hips to prevent future injuries. KNEES Severe knee injuries, like ACL tears, are more common in high-contact sports,
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