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the increased blood flow from stretching also allows these areas to remove waste products from cells. Your muscles give off carbon dioxide and water as waste. When these components are left sitting in your muscle cells, they can cause your muscles to fatigue and weaken, which slows down the healing process. • Reduced Muscle Soreness: During exercise, you’re making small tears to your muscle fibers, creating the soreness you feel the next day. Stretching loosens up those muscles and alleviates some of the stiffness and soreness that causes pain. This, in turn, can make it a lot easier to maintain an exercise routine because you won’t have to work out while in pain! • Mental Relaxation: As we mentioned above, stretching helps reduce the tightness and pain you may feel after exercising. However, you actually receive a secondary mental boost by doing this. When you stretch and eliminate the tension from your muscles, your brain releases serotonin into your system. Serotonin is one of the “happiness hormones,” as it stabilizes our mood, reduces stress, and makes us feel good overall. So, just by stretching, you’ll feel a lot happier, too! Now, you may have read that list and would like to receive some of these benefits but don’t know how to stretch properly. That’s okay! Many people probably haven’t stretched since their gym class. That’s why I’m providing a few simple stretches you can easily incorporate into your warm-up or cool-down routines.
We all lead busy lives, especially those with children starting school and after-school sports or activities this month. But even if your children are grown and out of the house, our long list of daily duties makes it easy to overlook the importance of movement and, most importantly, a proper warm-up and stretching session before and after exercising. In fact, only 10% of the American population stretches, according to Statista. The reason this number is so low can be due to a few things, but most people tend to skip stretching before or after exercise because it adds time to their workout or they don’t think it actually matters. I’m here to tell you that they’re wrong and stretching offers numerous benefits to your body and mind, including: • Improved Flexibility and Performance: By stretching regularly, your muscles, ligaments, tendons, joints, and skin surrounding your joints will increase their range of motion, meaning they can comfortably tolerate more “stress.” In this case, stress means more weight or tension, which is what you do by exercising! When your muscles can handle more of this stress, you’ll have a better workout and fewer injuries. • Better Circulation: When you stretch those muscles, you promote blood flow to those areas, providing them with the essential nutrients and oxygen needed to work at their highest efficiency. Not only that, but DON’T SKIP THE STRETCH! Why Your Warm-Up and Cool-Down Matter
RECOMMENDED STRETCHES Stretch No. 1: Hamstring Stretch
Start by sitting on the ground with one leg extended and the other bent so the sole of one foot touches the inner thigh of your extended leg to make a “4.” Then, reach for your ankle on the extended leg, and hold for 30 seconds. Switch legs and repeat. Stretch No. 2: Quadriceps Stretch While standing upright, hold onto a sturdy support such as a wall or chair with one hand. Then, with your free hand, grab the ankle of your leg on that same side, pulling your heel toward your buttocks. You will feel the stretch on the
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Why It Matters More Than You Think Save Your Neck From the Digital Age!
How can you prevent tech neck? If you're worried about forming tech neck or are concerned you may already suffer from the condition, don't worry! While the problem can be troublesome, it's not irreversible if you're willing to make a few changes to your daily habits. Check yourself before you tech neck yourself! The first step to overcoming tech neck is realizing you're doing it. Next time you're on your phone or computer, take a moment to check your posture. Are you hunching over? Is your neck extended down and forward? If yes, straighten up! Raise your devices. Tech neck forms when looking down at a device, so an easy solution is to raise what you're looking at! Set your computer monitor on a box or stack of books to elevate it to eye level, and make a conscious effort to hold your phone higher so you don't have to bend. Take tech breaks. Once an hour, give your posture a break by stepping away from your electronic devices, taking a walk, rolling your shoulders, and stretching your neck to loosen up those tight tech neck muscles.
Technology is great, but we didn't build it with our bodies in mind. With cellphones and computer monitors part of everyday life, so is a condition called "tech neck." Tech neck is "the act of stressing muscles while using phones, tablets, and computers, resulting in neck and shoulder pain, stiffness, and soreness," according to the NewYork-Presbyterian Hospital. Typically, this looks like a head and neck extended in front of the shoulders while sloping downwards, sometimes even to a 60-degree angle. Why should you worry about tech neck? Bending once or twice to get a closer look at your phone isn't a big deal, but when this posture is chronic, it can lead to headaches, tingling or numbness in your hands, insufficient blood supply to the brain, loss of the natural curve in the spine, and even cervical spine damage. And when tech neck is permanent, it causes the muscles in your neck to become lengthened while the muscles in your chest become shortened, making it more likely for your neck to experience an increase in spinal pressure.
Color Outside Life’s Lines HOW CREATIVITY HELPS YOU LIVE LONGER
Think outside the box — and travel there too. Traveling is more than fun; it's great for inspiring creativity. In fact, a historical study by the Journal of Personality and Social Psychology found that individuals who travel have more creative success, perform better on divergent thinking tests, and are generally more open-minded. The trick with thinking and traveling outside the box doesn't always need to be about going to far-off lands with another language. Sometimes, it's just about trying that new deli that opened down the block, going to that flower show on the other side of town, or even trying to bake bread for the very first time. The goal is to expose yourself to any new experience and view it with a childlike wonder. Worry about nothing other than having fun!
When considering the key factors in active aging, most people talk about things like diet, exercise, and social connections. And while these things are all important, some studies show engaging in creative activities can also lead to greater longevity. To many people, "creativity" sounds like something you do with a paintbrush or pencil, but according to University of Connecticut professor James C. Kaufman, this doesn't have to be the case. You can find creativity in everyday tasks like parenting, yardwork, or even talking with friends — you just have to know where to look! So if you're looking to reignite your creative spark and live longer as a result, here are three ways you can bring more creativity into your everyday life.
Use what you know to make something new!
As we age, we collect a lifetime's worth of valuable knowledge, but just having information isn't creative. Combine your wisdom with family recipes, knitting, sewing, or woodworking to develop a brand-new creation! Seek new perspectives. If you do the same thing every day and only surround yourself with like-minded people, you'll never be exposed to new ideas. The trick to inspiring creativity in your life is to see the world in a different way. You can do that by reading literature, talking to people, and listening to media that challenges your ideas.
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FIND YOUR STRIDE How Nordic Walking Can Help You Get Moving
You've heard from your doctors, family, and friends alike how important movement is for individuals as they age. Regular walking is the best way for many older adults to get that daily movement in. But what if going for a walk is easier said than done? That's why many older adults who suffer from balance and/or mobility issues are partaking in something called Nordic walking or pole walking. What is Nordic walking? Nordic walking is when an individual uses two chest-height poles, much like ski poles, while pushing each one into the ground with every step. The benefit of the poles is that they help the user balance and stand straight, while the act of pushing the poles into the ground actually increases upper body strength and flexibility. What are the benefits of Nordic walking? Aside from helping with balance, strength, and mobility, Nordic walking
touts a few other health benefits users can enjoy. • Low Impact: Since Nordic walking uses poles to support the body through each step, there is much less impact on the joints and ligaments. • Reduces Joint Pain: Because Nordic walking poles help the body balance, the user's joints (especially the back and knees, which the body typically tends to overcorrect) can find relief. • Improved Cardiovascular Health: Remember, almost any movement is good for you, and Nordic walking is no different. By getting those steps in, you'll lower your cholesterol and enjoy improved cardiovascular fitness. • Improved Mental Health: Research shows that physical activity boosts mood while actively lowering the risk of depression. And since
users of Nordic walking typically walk outdoors, they also enjoy the mental benefits of being around nature.
Where can you find Nordic walking poles? The most accessible place to find Nordic walking poles is online. Retailers like Amazon and Bass Pro Shops sell the poles, but a great resource is YorkNordic.com America's No. 1 Nordic walking pole retailer. If you prefer to shop in person, Target, Walmart, Dick’s Sporting Goods, and athletic stores typically carry poles too. If you'd like more information on Nordic walking, you can always search the term on Google or YouTube for tips and tricks on starting the habit!
Grilled Halibut With Roasted Red Pepper Sauce Inspired by FoodAndWine.com
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front part of your thigh. Hold for 20- 30 seconds and switch legs. Stretch No. 3: Shoulder Stretch While either standing or sitting, bring one arm across your chest and use your other arm to gently pull it toward your body, feeling the stretch in your shoulder. Hold for 20-30 seconds and switch arms. And remember, at Active Kare Physical Therapy, our goal is to help you stay active and healthy, so if you ever feel pain or discomfort that stretching
INGREDIENTS
• 1 16-oz jar roasted red bell peppers, drained • 5 garlic cloves • 1 tbsp sherry vinegar • 2 tsp honey
• 1 tsp kosher salt • 1/4 tsp black pepper • 1/2 cup olive oil • 4 6-oz skin-on halibut fillets
DIRECTIONS
1. In a food processor or blender, mix bell peppers, garlic, vinegar, honey, salt, and black pepper until smooth. Transfer sauce to a bowl; whisk in oil. 2. Into a large plastic zipper bag, pour 1 cup of sauce; add halibut fillets and seal bag; turn to coat fillets. Let marinate in refrigerator for 20 minutes. Reserve remaining sauce for serving.
3. Preheat a grill to medium-high (400–450 F). Remove halibut from marinade; scrape off excess. 4. On oiled grill grates, arrange fillets and grill, covered, until fish flakes easily, 4–5 minutes per side. 5. Transfer fillets to serving plates or a large platter. Drizzle with reserved sauce. Serve alongside preferred veggies and crusty bread.
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INSIDE THIS ISSUE
1. Stretch Your Way to a Healthier You
2. You Might Have 'Tech Neck' Want a Longer Life? Get Creative! 3. Walking Just Got Easier! Grilled Halibut With Roasted Red Pepper Sauce 4. Say Goodbye to Grogginess!
Wake Up Refreshed With Sleep Syncing SLEEP LIKE A CELEBRITY
How do you start sleep syncing? The first step is to create a consistent sleep schedule, which requires a bit of self-research. Start by writing down the time of night you feel sleepy, when you fall asleep, and how many hours of sleep you need to feel rested. Collecting data may take a week or two, but once you know how much sleep you need and when you start to feel sleepy, you can choose your new sleep and wake times. Pick a realistic morning wake time to get ready (no snoozing!), and then reverse engineer your
If one thing is for sure, Americans are not getting enough sleep. One in three people report not getting enough rest, according to the Centers for Disease Control and Prevention, and 40% of people admit to falling asleep during the day without meaning to at least once a month. Celebrities are no exception, which is why many stars use "sleep syncing" to ensure they get their beauty rest every night. And you can use it, too! So, what is sleep syncing? Sleep syncing aligns your circadian rhythm, your body's natural internal clock, with your daily routine. Unlike many celebrities, ordinary people don't have much control over what they do every day; things like work, appointments, children's schedules, and family duties more or
sleep time. For example, if you need eight hours of sleep and must be up by 7 a.m., you likely need to be in bed by 10:30 p.m. to fall asleep by 11 p.m.
The key to successful sleep syncing is to stick to your schedule — even on the weekends. With consistency and practice, you'll wake up naturally feeling more rested and ready to take on your day!
less set our daily schedules for us. That's why the trick with sleep syncing is to align your body around that schedule so waking up for work or taking the kids to school feels natural. After a while, you may not even need an alarm!
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