WADE INTO WELLNESS
THE BENEFITS OF WATER WORKOUTS
Water is one of a physical therapy patient’s best friends.
minutes will benefit your body in ways that meet or exceed the effects of walking on land.
With sunny days prompting many of us to take a refreshing dip in our pools, now is the perfect time to use them as the best source of exercise you’ll likely find this season. According to Harvard Medical School, swimming and other water-based workouts can strengthen muscles, improve sleep, elevate your outlook, and even reduce the risk of diabetes, heart ailments, and cancer. Here are a few interesting facts and tips to help you build a more vigorous aquatic exercise routine. THE REWARDS OF RESISTANCE Because water is denser than air, it offers up to 14% more natural resistance than working out on dry land. Water also provides more support to muscles and joints while serving as an excellent means of cardio and strength training. Perhaps most significantly, research shows that water exercise improves mobility in people with knee osteoarthritis and other joint diseases. AQUA EXERCISE ESSENTIALS Whether in your home pool or at the beach, water can be used to your advantage in several ways. If you enjoy walking around the neighborhood, try strolling in water instead. Starting in waist-deep water, stand tall and walk heel-first with your arms at your side. Moving in this position for 5–10
If you’re looking for a wet way to work your arms, stand in shoulder-high water with foam dumbbells at your side. With your palms facing upward, move your elbows toward your torso to reach the water’s height. From there, turn your wrists and return to your starting position. Based on your comfort level, gradually work up to three sets of up to 15 reps each.
As with any new exercise routine, it is recommended that you consult with
your physician and physical therapist before undertaking aquatic aerobics to help prevent injuries and other unintended issues. Please contact us for resources and suggestions on making water work for you.
TAKE A BREAK
Creamy Chicken Carbonara
Inspired by TheKitchn.com
With tender chicken, crispy pancetta, and a velvety egg-based sauce, this is a rich, satisfying take on classic carbonara — and it comes together in about 30 minutes.
INGREDIENTS •
12 oz spaghetti or linguine
• • • • •
3 oz Parmesan cheese
•
1 boneless, skinless chicken breast, sliced (8 oz)
4 oz pancetta or bacon, diced
2 cloves garlic, minced
• • •
Salt and pepper
1/2 cup pasta water
1 tbsp olive oil
1 tbsp chopped parsley, optional
4 large eggs
DIRECTIONS 1. Cook pasta in boiling water until al dente. Save 1/2 cup of pasta water, then drain. 2. Season chicken with salt and pepper. Heat olive oil in a pan over medium heat, and
cook chicken until golden and fully cooked. Remove chicken. 3. In a bowl, mix eggs and Parmesan cheese until smooth.
4. Add pancetta to chicken pan, cook until crispy, then stir in garlic and cook for 30 seconds. 5. Toss pasta with pancetta, then remove from heat. Stir in egg mixture, adding reserved pasta water gradually until creamy. 6. Mix in chicken and garnish with parsley before serving.
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