First, what is your ideal lifestyle? Some people give this a lot of thought while others don't bother giving it a second thought. To keep this simple, just identify your top 3 priorities and top 3 goals in life. Hopefully health and wellness make it in your top 3 priorities! Even better would be to have a fitness-related goal such as participating or competing in an event, learning a new sport or skill, or weight lifting goals. Even if maintaining peak physical fitness isn't a 'Top 3' priority for you, we'll bet that good health is a necessity for achieving whatever your top three priorities and goals are.
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
Achieving Your Ideal Lifestyle It's Global Employee Health & Fitness Month! With the bulk of our days spent at work, creatively weaving in physical activity throughout the day is a major component to leading a healthy and productive lifestyle.
INSIDE: • Achieving Your Ideal Lifestyle
• How to Creatively Increase Your Daily Physical Activity Levels at Work • Staff Spotlight - Exercise of The Month - Patient Success Spotlight
www.bodygears.com
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
®
Achieving Your Ideal Lifestyle
First, what is your ideal lifestyle? Some people give this a lot of thought while others don't bother giving it a second thought. To keep this simple, just identify your top 3 priorities and top 3 goals in life. Hopefully health and wellness make it in your top 3 priorities! Even better would be to have a fitness-related goal such as participating or competing in an event, learning a new sport or skill, or weight lifting goals. Even if maintaining peak physical fitness isn't a 'Top 3' priority for you, we'll bet that good health is a necessity for achieving whatever your top three priorities and goals are.
Below is a simple 3 step process of simple questions to answer to get you started (the hardest part) on creating the lifestyle you’ve been picturing for yourself. Be sure to write down your answers to convert them from intangible thoughts to concrete plans. Step 1: What components of your daily life do you want to improve on and what would you like to incorporate? Step 2: What’s stopping you from making those changes right now? Make a list! Step 3: Create very simple action items for each thing on your list. A list of 50 easily-
completed action items is better than a list of 3 big daunting items that feel like too much work to get done right now (eg. Instead of "1. Exercise more" write "1. Schedule workout times on my weekly calendar"). The more basic and easy you can make the first action item, the easier it will be to get the rest done. Be sure to take a nice long walk after to mentally psych yourself up for the amazing new lifestyle choices you’re going to be making (and get your steps in)!
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How to Creatively Increase Your Daily Physical Activity Levels at Work
Probably THE biggest barrier to being more physically active is time. The biggest thing to remember is that “getting your steps in” isn’t just a fad. Not only can you burn around 500 calories (depending on your weight) by getting 10,000 steps in, but you’re also reducing the amount of sedentary time you log each day. Researchers are concluding that being sedentary for even an additional 3 hours per day significantly increases all-cause mortality 1 . Let’s get creative instead. 1. Scenic Parking: If you use public transport, then you’re already getting more steps in to get to your stop, so good job! If you’re driving, parking at the far end of the lot or even a couple blocks away will not only let you decompress from your road rage before you start your workday, but gets you those extra steps that add up to a more active lifestyle. 2.SneakyFootwork: A rocking footrest,abalance disc, or even a mini skateboard under your desk can serve as a continuous source of low level foot or lower leg movement that keeps the blood circulating, takes you out of the completely sedentary category, and can even serve as your fidget device to keep you mentally focused.
3. Lunching Actively: Unless you have a physically strenuous job and can’t wait to sit down at lunch, lunch isn’t the time to do more sitting! You can probably finish eating your lunch in about 10 minutes, leaving the rest of the time to go for a walk. If the weather is bad you can always walk the stairwells of your building or at the very least, spend your time surfing the web onyourphonestandingup. Ifyou’reworriedabout the social awkwardness of it all, get one of your closest colleagues to set the same priorities as you and join you or again, head to the stairwell. 4. Bathroom Squatting: We don’t mean loitering in thebathroom,wemean literallydoingsquats. If you feel self-conscious doing lunges through the breakroom then do some squats in the privacy of your bathroom cubicle. A quick set of ten before you drop your pants (or after if nature was really calling you) and no one has to know.* 5. Getting Up: Whether it’s setting alarms for micro breaks, getting a standing desk, or making frequent trips to the water cooler for gossip or water,findaway to introducemorevariety toyour day that breaks up the consecutive hours you wouldotherwisespendsitting in frontofascreen.
® 1.Ekelund,U.,Steene-Johannessen,J.,Brown,W.,Fagerland,M.,Owen, N., Powell, K., Bauman, A. and Lee, I. (2016). Does physical activity attenuate,oreveneliminate, thedetrimentalassociationofsitting time withmortality?Aharmonisedmeta-analysisofdata frommore than 1millionmenandwomen.TheLancet,388(10051),pp.1302-1310. If your workplace is hosting an Employee Health & Fitness Month event, we’d love to join in! Bring Body Gears to your workplace as part of a health and wellness fair, request a customized workshop, or even have you and your colleagues screened for injuries by our Doctors of Physical Therapy. Just email social@bodygears.com to get the conversation started. *Noonewillbeable to tellyou’redoingsquatsbecauseyouwillhave practicedpropersquatting techniquewithyourphysical therapistand yourshinboneswillno longerbe travelling forwardorbackwardmuch over your ankles. Request a quick Free Screening on our website to have your squat techniqueassessed.
Patient Success Spotlight
PREPARE TO SWIM IN THE WATER SAFELY! Swimming is a great recreational sport that can be enjoyed by people ofallages.But it’s important toknow how to be safe while you’re in the water. These important swimming safety tips are what you should be aware of before you head out to the pool or beach. • If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time.
“These guys are awesome. I came in on crutches barely able to sit up on my own from a back injury and I walked out of there 3 months later and right back into the gym. I liked the philosophy they had of not treating patients but tuning athletes. I would recommend this place to anyone young or old, an athlete looking to improve your performance or anyone with a sore anything!” – S. W. (Body Gears Graduate) "I would recommend this place to anyone young or old, an athlete looking to improve your performance or anyone with a sore anything!”
•Protectyourskin.Limit theamount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15. • Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.
• Swim in designated areas supervised by lifeguards. • Always swim with a buddy; do not allow anyone to swim alone. • Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water.
Dr. Michaela ‘Micki’ Murzynski, PT, DPT, ATC, CWcHP
Staff Spotlight
Micki earned her Doctor of Physical Therapy degree from Duquesne University in Pittsburgh. She also has a Bachelor of Science degree in AthleticTraining from the University of Charleston and was a D2 softball college athlete. Micki worked as a student athletic trainer during her undergraduate studies with Men’s Basketball, Women’s Volleyball, Women’s Soccer, Baseball, and Football teams and continues to enjoy treating all types of athletes. She has experience in manual therapy and Functional Dry Needling as well as treating worker’s compensation injuries. Certifications & Training • Doctor of Physical Therapy • Licensed Physical Therapist by the State of Illinois • APTA/IPTA Member • Certified Athletic Trainer (ATC) • Certified Worker’s Compensation Healthcare Professional (CWcHP) • Functional Dry Needling, Level 1 Education: Duquesne University- Doctorate in Physical Therapy, 2015 University of Charleston - Bachelor of Science in Athletic Training, 2012
Q & A With Dr. Michaela ‘Micki’ Murzynski
Q: Why do you work for Body Gears? A: Body Gears invests in continued education and fosters a constant learning environment for their clinicians. I am challenged every day and know they truly care that I become the best clinician that I can be. I love the teamwork approach where everyone is lifting each other up and helping out. I also love how they have a commitment not only to their patients, but to the physical therapy community as well. Q: What certifications are you working towards? A: I am looking forward to the classes I will be taking through the Institute of Physical Art, the
Q: What sparked your interest in physical therapy? A: I have always been interested in anatomy and how the body works. Being an athlete my whole life, I had several injuries myself that landed me in physical therapy. What I discovered was a profession that combined my love for sports, body movements, anatomy, and working with people all in one and I knew it would be the right choice for me. I also love being able to help people achieve their goals through physical therapy and get back to doing activities that they were unable to do.
® creators of Functional ManualTherapy™. I also plan to work towards becoming an Orthopedic Clinical Specialist (OCS) through the American Board of Physical Therapy Specialists. Q: How do you stay active? A: I enjoy spin classes, weight lifting, riding my bike along the lake shore, walking through the city, and playing softball in rec leagues. Q: Describe your perfect Saturday. A: Get a workout in or do something active outdoors, then try out a new restaurant or something new in the city, whether it’s going to a concert, show, game, festival, or a museum.
Exercise of theMonth Pivot Prone Stretch at theWall
Wall Angels
Rest your back against a wall with a slight bend in the knees and keep the natural curve in your lower back. Also ensure the back of your head is touching the wall. Bring your arms up into a W-shape on the wall and attempt to get your elbows, wrists, and fingers to all touch the wall. If they don’t, fill the gaps with towels or even a pillow. Raise the arms up overhead and back down to your sides while trying to maintain full arm contact with the wall. If you’re unable to complete this exercise (or even get your head to touch the wall), request a Free Screening with one of our physical therapists to help you achieve a more efficient posture that sets your body up for success.
7 SIMPLE WAYS TO STAY ACTIVE BECAUSE SITTING IS THE WORST Written by: Dr. Julia Melanson, PT, DPT Edited by: April Oury, PT, MSPT, IOC, CFMT, FAAOMPT, Founder
Do you have an all-or-nothing attitude when it comes to staying fit? So many of us are too “slammed” at work to go to the gym or our kids’ activities are keeping us in the car and off the cardio machine. Waiting until you have the time to get a good run or workout in could mean big gaps in your fitness routine. Despite what we like to think, research has shown that you can’t offset the hours you spend sitting every day with getting a good workout in a few times a week (or a few times a month)¹. Don’t give up on your health just yet! Instead of spending more time beating yourself up for not exercising than beating up a punching bag, you can just live a more active life! That’s right, simply reducing the amount of time you spend not moving (i.e. driving, desk work, watching tv) is a bigger step towards better physical health than running a few miles every once in a while. Here at Body Gears, we recommend a few basic elements you can easily include in your daily life that truly add up to a more active lifestyle and more years of healthy living. 1. Take the Longest — or Hardest — Distance Between Two Points In our busy lives, speed and efficiency is
the name of the game, but does the time saved parking close to the store really do you any favors? While it may seem more convenient to park as close as you can to the door, it’s also a convenient time to get some physical activity in. Start parking at the far end of the lot (the further you just drove the further you should park) so that you have to walk, push a cart, or carry a bag a greater distance. When there are stairs, take them. If there’s only an escalator, don’t just stand there, stick to the left and walk up the steps. When your destination is 20 minutes away or less, just walk, and when the pedestrian light starts counting down, run to make it before it gets to zero! 2. Pay for Your Lunch — in Footsteps Skip the cafeteria in favor of a healthy eatery down the street. If you brought your lunch, walk outside for 20 minutes before digging in or take a lap around the office while waiting for the microwave. If you’re retired or working from home, walk to the corner grocer’s to gather the goods for lunch. Don’t start eating until you’ve been up and moving for 5 minutes at the very least and be sure to get a total of 20 minutes of movement in before your lunch break ends.
3. Consider a Standing Desk Although you’re just swapping one sedentary position for another, standing still for hours is the lesser of two evils. For one thing, it burns more calories through microbalance corrections. You’ll also hunch less (if it’s set up to the right height), meaning that neck and shoulder pain isn’t a big problem. Standing can also boost your health by keeping blood sugar more steady after a meal and by encouraging more movement overall (if you’re already standing, you’ll be more likely to walk somewhere to get something or speak to someone). 4. Fool Yourself Into “Running Errands” Using a smaller glass for water — or mug for green tea — means that you have to return to the water cooler or kitchen more often to fulfill your daily hydration goals. The more you’re drinking the more you’re also walking to the bathroom. Likewise, you can make going down the hall to borrow a stapler and hiking upstairs to ask someone in HR about your vacation schedule separate trips. When you go to the grocery store, walk up and down every aisle even if you only needed milk (you might find a great sale).
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Also, store the TV remotes in the most remote corner of your home so you at least get a little walk in before and after those binge-watching marathons. If wearable pedometers have taught us anything, it’s that a hundred extra steps here and there really do add up over the course of the day. 5. Use Fitness Benefits as an Incentive for Doing Chores Organizational experts know that 20 or 30 minutes of chores a day adds up to a cleaner, more organized space. You can certainly get a lot of toys into baskets during that time — not to mention mopping a floor or vacuuming the car. So if you remember that these dreaded tasks also burn calories and build up your core strength, it may help you feel more like tackling them.
7. Use an Innovative Physical Therapist The most obvious way physical therapy helps you stay active is by addressing the aches and pains that keep you from pursuing physical activities. In addition, physical therapy sessions are often a workout in and of themselves, which can help you meet your weekly cardio and strength goals. A physical therapist is also a great resource for giving you tips on tweaking your daily habits, going over what a normal day looks like for you and offering advice on how to make it a more active one. If chronic pain is an issue, your PT can show you specific moves that streamline the physical challenges. Use our online form to request an appointment and find out how physical therapy can help you live a pain-free and more active life.
6. Keep Equipment Handy Stash a yoga mat or 5-pound weights under your bed. Hang resistance bands on a hook in the kitchen. Keep a foam roll in the coat closet. That way, you’ll be far more likely to do a few reps while watching TV or waiting for the pasta to boil!
Request AComplimentary Screening
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Schedule Your FreeDiscovery Session www.BodyGears.com | 877-709-1090 VISITOURWEBSITEORGIVEUS ACALL: Whether you’re recovering from an injury, training for a competition, or you’re striving for better health, wellness and freedom of movement, Body Gears can help you achieve your optimum self. This 20-minute appointment will allow you to meet a physical therapist, share your story, and complete a mini-assessment. The purpose of this screening is to answer two questions: 1. Which techniques will help you change your story? 2. How can Body Gears help you achieve your functional goals? Our physical therapists will be able to quickly provide you the information you need to take the next step. We hope it's with us!
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