Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
INCREASE YOUR ENERGY By GettingUp&MovingToday!
INSIDE: • How Can I Get Moving? • The Health Benefits Of Pet Ownership • Exercise Essentials • Enjoy This Healthy Recipe
Health & Wellness The Newsletter About Your Health And Caring For Your Body
INCREASE YOUR ENERGY By Getting Up & Moving Today!
Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. WHY IS PHYSICAL ACTIVITY SO IMPORTANT? When you don’t participate in frequent physical activity, your muscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processes within your body. In fact, your circulation and lymphatic
systems can slow down, which can pose harmful risks. These systems work in producing and excreting toxic wastes (such as cholesterol) and these wastes can build up when the systems aren’t functioning as efficiently as they should. Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made. Contact Priority Physical Therapy today to figure out how a consistent exercise plan can increase your energy and help you live a healthier life!
WWW.PRIORITYPT.NET
HOW CAN I GET MOVING?
There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Some easy pain-relief and energy-boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day. 6. Don’t push yourself too far if you feel pain. 7. Make sure you are sitting properly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week.
In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Priority Physical Therapy we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.
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CALL US TODAY! MISSOURI 573.769.6166 SOUTH CAROLINA 843.536.4888
HEALTHY RECIPE: GLUTEN-FREE BREAKFAST HASH
Do you have shoulder pain with any of the following day to day activities... • Reaching overhead? • Reaching in the back seat? • Reaching behind your back? • While sleeping? • Are you looking for permanent relief of your shoulder pain without more medications, injections, or unnecessary surgery? If you answered ‘YES’ to any of the above and are having shoulder pain with day to day activities, then the Shoulder Pain Workshop may be right for you. And remember, it is FREE. MONTHLY SHOULDER WORKSHOP Join us the third Tuesday of each month to find relief from your shoulder pian.
INGREDIENTS • 5 medium-large potatoes washed and peeled • 1 large white onion chopped • 2 tbsp extra virgin olive oil • 2 green onions, finely chopped • 4 eggs • 1/4 c shredded cheddar cheese • salt and pepper to taste
• 1/4 tsp paprika INSTRUCTIONS
Cut potatoes into 1/2 inch wedges. Heat olive oil in a large cast iron skillet or frying pan over medium heat. Cook potatoes for 25 minutes, covered, stirring every 4-5 minutes. Add chopped white onion. Cook for another 5-10 minutes, uncovered, and stirring constantly. When potatoes are crispy and golden brown, add green onions, salt, and pepper. Stir through. With your spatula, make four wells in the potatoes and crack an egg into each one. Sprinkle shredded cheddar all around. Cook until the egg whites are set, or until your liking. Cover pan with lid for poached eggs. Add more olive oil on eggs if desired. Sprinkle eggs with a pinch of paprika seasoning. Serve immediately.
This Month: July 21 at 6:30 PM
MISSOURI 1219 S. Main St. Palmyra, MO 63461 P: 573.769.6166
SOUTH CAROLINA 2521 S. Cashua Drive Florence, SC 29501 P: 843.536.4888
MISSOURI 573.769.6166
SOUTH CAROLINA 843.536.4888
WWW.PRIORITYPT.NET
Exercise Essentials Try these movements to help strengthen your core.
Patient Spotlight
FRONT PLANK FOREARMS & FEET Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvis to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.
BIRD DOG 4-POINT ARM & LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.
FITNESS: Pets need regular activity and, if a dog becomes your pet of choice, you’ll also be signing up for brisk daily walks to help your furry friend keep in shape. In turn, you’ll also feel the benefit of regular, low-impact exercise. According to a recent survey, 36 percent of pet owners said that having a pet has helped them lose weight. Who needs a personal trainer? SOCIAL: Believe it or not, having an animal can even have an impact on your social life… in a good way. Walking the dog around the local park or taking it to obedience lessons are just two settings where you’ll have the opportunity to meet new faces and interact with people you might not otherwise have come into contact with. And don’t be surprised if you’re stopped by strangers in the street who are eager to pat your furry friend and find out more about her. CHILDHOOD LEARNING & RESPONSIBILITY: Having a pet in the home is a great way for children to learn valuable life lessons in a fun, rewarding way. From the daily responsibility of feeding, exercising and caring for the animal to understanding more about illness and loss, it can equip your children (or grandchildren) with the emotions to cope better with important life events as they grow up. COMPANIONSHIP: The sheer presence of a pet in the home can boost your mood, especially after a hectic day at the office or even following a difficult conversation. The stresses of life can melt away “I now feel stronger than ever.” “My experience at physical therapy was spectacular. There was never a time I dreaded coming to therapy. Kimmakes my time at therapy enjoyable and very productive at the same time. She is more than just your typical therapist, she is also a friend. In my time here, I progressed more than I could imagine. Right after my surgery, I felt as if sports would never be the same. Fast forward 4 1 /2 months, I now feel stronger than ever and I’m chomping at the bit to be able to test out my updated version of my leg. Thanks a ton Kim and I hope I don’t see you here again!” -Ross A.
as soon as you walk through the front door and see your beloved pet, desperate for your affection. Said animal will also be your go-to companion of choice to watch a movie with or cuddle up to read a book with on a cold winter’s day. What’s better than a furry hot water bottle who listens to every word you say and doesn’t answer back? MENTAL HEALTH: Not only do pets provide companionship and help improve your physical health, they can also provide therapeutic and emotional benefits. According to Ingrid Collins, a consultant psychologist at the London Medical Centre, “A pet is better than Prozac. Animals have a completely different agenda to humans, and bring things back to basics. They want comfort, feeding and love. In return, they give huge affection.” THE HEALTH BENEFITS OF PET OWNERSHIP
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