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APRIL 2024
248-432-1618 | www.ActiveKarePT.com
Spring is nature’s wake-up call. We know it’s not just bears waking up from hibernation around this time of year; we hope you all use this new season as a fresh start toward hitting your fitness goals and feeling amazing! Seasons affect all of us: As temperatures rise, so do our spirits. The sun is shining, flowers are blooming, birds are chirping — gifting all of us with renewed energy. Here are some causes that make spring ideal for getting up and running again. In honor of Good Deeds Day on April 14, let me share a secret that may seem rather straightforward: Emotional health — just like physical health — gets a boost from positivity and encouragement. Being empathetic, focusing on others’ needs and feelings, and spreading good vibes wherever we go can turn people’s days around. If you want to contribute to the emotional well-being of others, try helping out a neighbor, share words of kindness, or even try making someone laugh. When we do good, we feel good! “We can be your health coaches and cheerleaders, uplifting you, giving you the game plan necessary to succeed, and sharing high-fives with you along your health and fitness journey.” The timeless cause — supporting the brave men and women of the armed forces — is brought to the forefront on Armed Forces Day. The selflessness, courage, and strength of our servicemembers are like the perfect protein shake, fueling us with inspiration and an appreciation of all the freedoms we enjoy. We can’t speak of spring without giving much-deserved kudos to amazing moms everywhere! This Mother’s Day, the women who helped raise us and continue to fill our lives with love and encouragement need to be celebrated. And Spring Into Shape Kickstart Your Fitness This Season
in return, we need to be beacons of strength, resilience, and support for our loved ones. On a serious note: We need to have a chat. We know life throws all of us some unexpected curveballs. As a result, we have to do incredible physical work to recover from them. In those difficult moments, our bodies can be our biggest motivators and champions — but even champs occasionally need a little fine care and tuning. That is where Active Kare PT can help. We can be your health coaches and cheerleaders, uplifting you, giving you the game plan necessary to succeed, and sharing high-fives with you along your health and fitness journey. To stay on top of your game, I encourage you to have your annual therapy check-up. It is more than just routine; it is essential. Our physical therapists bring a wealth of education, experience, and expertise that allows them to provide you with a comprehensive health screening. This proactive approach helps us track your progress, catch potential concerns early, and develop an evaluation and treatment plan personalized to your needs. We promise to be vigilant and attentive to your needs, doing our utmost to ensure you remain in the best of health and can pursue your passions vigorously and joyfully. If you want to learn more about how an annual therapy check-up can contribute to your fitness journey, please call us now at 248-432-1618. –The Active Kare Physical Therapy Team
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7 Astonishing Facts About the Human Body
The human body is as strange as it is amazing. While we live in them for our entire lives, they are nonetheless mysterious. From enlarging hearts to our walking speed, the human body is fascinating and puzzling. No. 1: When you wake up, you’re 1 centimeter taller than when you went to sleep. During the day, gravity compresses cartilage between your bones, making you shorter. Lying down for a prolonged period allows your body to return to its 1-centimeter taller self. No. 2: Most humans spend 92 days of their lifespan sitting on a toilet. That’s over a third of a year! Consider cutting down the time by leaving the phone outside. No. 3: Over your lifetime, you have about 1,000 different skins. Your largest organ replaces itself every 27 days, shedding 30–40 thousand dead skin cells a minute. No. 4: By age 70, your heart beat 2.5 billion times. Every day, it beats around 100,000 times on average and 35 million times annually. Not everyone has the same heartbeat, so it may vary. No. 5: The average person could walk around the Earth in 691 days if they walked 12 hours daily. While walking speed varies depending on age, gender, and health, the
average person can walk 36 miles every 12 hours. Since the Earth’s circumference is 24,901 miles, those 36 miles ensure humans can meet their around-the-world goal in 691 days (not including obstacles like mountains and oceans). No. 6: Tongues have anywhere between 2–10 thousand tastebuds. Every tastebud has 50–150 cells dedicated to tasting food. The large discrepancy comes from aging. As we grow older, we lose taste buds. Kids love sugar so much for a reason.
No. 7: Ears never stop getting bigger. It’s not because they’re growing but because gravity gradually stretches them as the years pass. The human body is its own universe, composed of over 36 trillion cells interacting with each other. It has exciting facts; listing a fraction in any article is impossible. Celebrate the complexity of your body and nature’s magnificence.
5 TIPS FOR SUSTAINING YOUR EXERCISE ROUTINE
of achievement that will fuel your motivation to continue. 2. Create a Schedule Just as you schedule appointments and meetings, prioritize scheduling your workout sessions. Designate specific days and times for exercise, treating them with the same importance as any other commitment. This structured schedule helps integrate exercise into your routine seamlessly. 3. Find Exercises You Enjoy Exercise shouldn’t be a monotonous chore. Exploring various activities to find those you genuinely enjoy will help you remain consistent. Whether it’s rock climbing, hiking, cycling,
term commitment as the exercise is something you want to do. 4. Enlist a Workout Buddy Journeys are more enjoyable when shared. Find a workout buddy who shares similar fitness goals and schedules. Exercising with a friend will establish accountability and bring a fun social element that encourages staying on track. 5. Be Kind to Yourself Understand that setbacks are natural. If you miss a workout or face setbacks in your fitness journey, that’s okay! Be kind to yourself and avoid self- criticism to just focus on recommitting to your routine. Consistency is built over time, and resilience is crucial in maintaining it. You can’t be resilient without assuring yourself that you can do it despite the challenges.
Beginning a journey toward a healthier, more active lifestyle is commendable; one key to success is a consistent commitment to exercise. Here are five tips to ensure you’re consistent in your journey. 1. Set Realistic Goals Establishing realistic goals is the foundation of a consistent exercise routine. Instead of aiming for dramatic changes overnight, focus on incremental milestones. Celebrate these little wins to foster a sense
Zumba, or aerobics, you need to find engaging activities that you love. This will increase the likelihood of long-
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Nutrition trends come and go, but a holistic diet is a timeless approach to nourishing the body, mind, and spirit. Holistic nutrition is rooted in the belief that well-being encompasses more than physical health. Let’s explore what a holistic diet is and how it can affect you. At the core of a holistic diet is the idea that food is not merely fuel but a source of energy that influences every aspect of our being. This diet focuses on whole, unprocessed foods, with an emphasis on organic and locally sourced ingredients. The idea is that you can improve and optimize your overall health and well-being by choosing foods in their most natural states, devoid of additives and preservatives. Incorporating this mode of mindfulness and intentionality into your eating habits is a key aspect of holistic diets. By paying attention to where your food comes from and what is in it, individuals can cultivate a deeper connection with their meals. Learning about who grows your food will also promote a human connection to food, often forgotten in this age of industrialization. Bringing that mindfulness and attention to texture, taste, and how food impacts your body will encourage better digestion and nutrient absorption. A Diet Should Be Balanced EATING WITH INTENT
skin health, and mental health. Holistic diets recommend pure, filtered water over juice, soda, and mineral or sparkling water as a primary beverage choice. Water will further help digestive processes and complement the cleaner food you’ve added to your diet. A holistic diet can be part of a lifestyle that nourishes a whole person. By focusing on unprocessed foods, intentionality toward foods, and the interconnectedness of bodily systems, you begin a journey toward well-being within your body. It’s a reminder that true wellness involves every aspect of ourselves.
Furthermore, holistic diets often spotlight hydration. Adequate water intake is crucial for maintaining bodily functions, but it encourages detoxification,
GRILLED STEAK WITH CHIMICHURRI SAUCE Savor the flavor with our mouthwatering grilled steak, paired perfectly with vibrant chimichurri sauce.
TAKE A BREAK!
INGREDIENTS
For the chimichurri sauce: • 1 cup fresh parsley, chopped • 2 cloves garlic, minced
• 2 lbs steak
• Juice of 1 lemon • 2 tbsp olive oil • 1 tsp red pepper flakes • Salt and pepper, to taste
(flank, sirloin, or skirt steak)
• 2 tbsp olive oil • Salt and pepper, to taste
DIRECTIONS
1. Preheat grill to medium-high heat. 2. Rub the steak with the olive oil, salt, and pepper.
3. Grill the steak for 4–5 minutes per side or until it reaches desired doneness. 4. Meanwhile, make the chimichurri sauce: In a small bowl, mix together the parsley, garlic, lemon juice, olive oil, red pepper flakes, and salt and pepper. 5. Let the steak rest for 5 minutes before slicing. 6. Serve the steak with the chimichurri sauce and enjoy!
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CONTACT US TODAY! 248-432-1618 www.ActiveKarePT.com
43200 Dequindre Road, Suite #109 Sterling Heights, MI 48314
1. Answering Spring’s Wake-Up Call 2. Extraordinary and Unusual Facts About Your Body Unlocking the Power of Consistency 3. Exploring the Holistic Diet Lifestyle Grilled Steak With Chimichurri Sauce 4. Celebrities Standing Up to End the Mental Health Stigma INSIDE THIS ISSUE
BREAKING THE STIGMA Adele, Markle, and Reynolds All Speaking Up
Mental health awareness is an ever-evolving landscape as more people speak candidly about their struggles. Celebrities have played a large role in fostering solidarity to break the stigma associated with mental health issues.
During a 2021 interview with Oprah, Meghan Markle revealed that she experienced suicidal ideation as a “frightening constant thought.” She, too, wants to be candid about her struggles so others feel less alone. At the Ripple of Hope Awards gala in New York City, she said, “We all need to, when we can, if we feel brave enough, to just speak honestly about your own experience. It gives other people space and the courage to do the same, but more than that, to really feel like you’re not alone because I think that is often what can be the largest hindrance when you feel that way; you don’t see a way out.” There is power in truth, and by sharing their experiences, celebrities become powerful catalysts for change. They can and have challenged societal pressures to stay silent and foster an environment where mental health issues are destigmatized and prioritized. As they continue championing candidness, the global conversation will hopefully become more compassionate and understanding toward mental wellness. If you or someone you know is having a difficult time, call or text 988 to reach the suicide and crisis lifeline. This hotline is free, confidential, and available 24/7.
Even superheroes struggle with mental health issues. Ryan Reynolds, Deadpool himself, has shared that he’s struggled with anxiety. When he was young, he was incredibly shy and would make
Photo credit: Wikimedia commons, Flickr, Marcen27, Adele 3 (26102821816).jpg
self-deprecating jokes to cope. Many people of all ages can relate to this feeling, and his openness can help others feel more comfortable asking for help. Adele revealed she has bipolar disorder in 2022, and her decision to share her journey shows these conditions can affect anyone, regardless of their achievements or public image. She’s shared that she attends therapy and is dedicated to breaking any stigma associated with mental health challenges to set an empowering example for those struggling in silence.
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