There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced.
The Newsletter About Caring for Your Health
Staying Active Means Better Balance
ALSO INSIDE: • EXERCISE ESSENTIALS • MEET THE STAFF • PATIENT SUCCESS • UPCOMING WORKSHOPS • HEALTHY RECIPE
Health+Fitness Newsletter
Staying Active Means Better Balance
or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.
There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced. Mental & Physical Balance Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling
You can improve your physical balance by:
• Improving stamina • Improving core strength
• Practicing balancing techniques • Increasing muscle strength
In addition to finding your mental balance with how you spend your time, becoming more physically balanced is just as important. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling, or feeling dizzy when standing too long. But even if you are not having fundamental issues with your physical balance, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed.
Call & schedule your appointment today! Bristol 860.585.5800 • Southington 203.272.8490 • Wallingford 203.741.9948
It’s Never Too Late To Start Exercising You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as:
• Taking a walk in the evening with your family
• Wearing a pedometer and trying to take more steps every day
• Joining your local community center and using the pool to swim laps several times a week
• Engaging in light weight training at home before work
• Taking a yoga class
These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding youback frombeingactive,contactus.Workingwithaphysical therapist can help you achieve improved balance and a healthy lifestyle.
For more information about physical therapy for overcomingbodilypain,contactFYZICALTherapy!
FREE Educational Workshop Series Learn the 3 biggest mistakes people make!
Exercise Essentials
Low Back Pain & Sciatica Workshop May 6 • 7 pm - 8 pm Wallingford Location Low Back Pain & Sciatica Workshop May 20 • 7 pm - 8 pm Bristol Location Low Back Pain &
Shoulder Pain & Rotator Cuff
May 30 • 7 pm - 8 pm Wallingford Location Low Back Pain & Sciatica Workshop June 17 • 7 pm - 8 pm Bristol Location Low Back Pain &
Runner’s Step Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.
Sciatica Workshop May 22 • 7 pm - 8 pm Southington-Cheshire Location
Sciatica Workshop June 19 • 7 pm - 8 pm Southington-Cheshire Location
Reserve your spot today by calling Fyzical Therapy & Balance Centers at 203.272.8490 or by emailing amy@fyzicalct.com
Exercises copyright of
www.simpleset.net
Call Today! Bristol 860.585.5800 • Southington 203.272.8490 • Wallingford 203.741.9948
Patient Success Spotlight “I can say that I have zero leg pain!”
“I have primary progressive MS. I came in with leg pain radiating down my leg to my foot. I thought it was my piriformis muscle. My PT was able to isolate the pain to my lower back. I would never have guessed! Four weeks later with PT and home exercises, I can say that I have zero leg pain. This staff knows how to diagnose you properly and provide exercises to get you back on your feet.” - S.M.
Meet The Staff Staff Spotlight
Nicole Dolan, DPT, Physical Therapist
rehabilitation. She is looking forward to working with patientswhomayexperiencevertigo,dizziness,or trouble with balance, and helping them back to their prior level of function. She plans to begin her training with the McKenzie Institute next, to further refine her diagnosis and treatment of the spine and extremities as well. Nicole enjoys working with people of all ages, from vestibular and balance clients, to athletes, weekend warriors, and post-surgical patients. In her free time, she loves to stay active and enjoys running, yoga, and hiking, as well as getting creative in the kitchen, baking treats for her family and friends.
ExperienceandSpecialties
• Certified Balance Specialist, Level 3
Nicole joined the FYZICAL team in2018aftercompletingaclinical internship at our Southington clinic during her education to
• Vestibular Therapy
becomeaPT.Nicolegraduated fromQuinnipiacUniversity with a Bachelor’s degree in 2015, and was awarded her Doctorate in Physical Therapy in 2018. With a background in competitive gymnastics, Nicole has a special interest in balance, and has taken courses continuing her education in vestibular and balance
• Sports Rehabilitation
• Post-Surgical Rehabilitation
Healthy Recipe Blackened Chicken With Avocado Sauce
You Could Win!
INGREDIENTS • 4 (4 oz) chicken breasts
• 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado • 1 tsp lemon juice • ½ tsp garlic powder • 1 tsp salt • 2 tbsp green onions, thinly sliced
Can You Find The Hidden Timer?
Directions Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.
Call in with the location of the timer hidden somewhere in this newsletter, and you will be entered to win a prize!
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