Take a look at our June newsletter!
physical therapy and rehabilitation
June 2024
3600 Miller Road, Flint, MI 48503 • 810-620-8042 • horizonptflint.com
GUIDING CHILDREN TO A BRIGHTER FUTURE Dads as Coaches Basketball great Michael Jordan, well-known for challenging himself constantly to improve, often cited this memorable advice from his father: “It’s never too late to do anything you want to do. You don’t know what you can accomplish until you try.” This quote fits my life in many ways. As readers of this newsletter know, I have gone on a mission of self-discovery in the last couple of years, working with a coach and engaging in self-reflection, reading, and listening to podcasts to move down a path of personal growth. This has been an amazing process. It is making me a better businessman, a better husband, and a better father. As we celebrate Father’s Day this month, my focus with my two sons has become paying attention to the details — the little signs that tell me what they enjoy and how they react to interactions with me. Sometimes, kids get on your nerves. My younger son is 5, and understanding his behavior can be difficult. Instead of yelling at him, I try not to overreact. I focus on what he is trying to convey so I can respond appropriately. For example, he might be trying to be helpful by bringing me something he has noticed that I enjoy. If I don’t happen to want it at the moment, it’s easy to become irritated. Instead, I pause and pay attention, thank him, and praise him for what he is trying to accomplish. “As readers of this newsletter know, I have gone on a mission of self-discovery in the last couple of years, working with a coach and engaging in self-reflection, reading, and listening to podcasts to move down a path of personal growth.”
He is encouraged when he sees that his actions have made people happy. That underscores the fact that I need to act on opportunities to praise him. As he gets older, I want to build his self-confidence. My older son, who is 8, also likes to be encouraged; for him, it’s also a building process. I have been thinking deeply about the lessons I learned as a child. I was taught that I had to always work hard. But in today’s era, society is in such a rush. Our way of life pressures us to hurry — to finish school early, get work experience early, and make money early. People have lost sight of the importance of just enjoying the space they’re in and growing within that space. Today, our mantra needs to change. It needs to be, “Hey, you can work hard, but if you work hard in the right ways, you will get more value from your effort.” I have written about my work with a CliftonStrengths Coach and how that has helped me use my time in ways that have a bigger impact. I have moved beyond constantly feeling too busy toward taking a hard look at how I spend each moment. This has been good for my productivity, business, and relationships. We have all struggled in life. Some stages in my own life have certainly been harder than others. As a father, I want to give my sons the tools and resources to make their struggles more manageable. A first step toward that is to allow them to have fun, do kid things, and mature at a pace that matches their age. This Father’s Day, I hope you will have time to savor the moment and reflect on the values you want to pass on to your children. Wishing you a great day! -Dr. Jerome Adams
1
810-620-8042
Published by Newsletter Pro • www.NewsletterPro.com
STRIDING TO SUCCESS How Power Walking Boosts Your Fitness
Refreshing Ways to Revitalize Your Health Routine
Runners and other workout buffs often make fun of power walkers, saying that walking — even at a vigorous pace — isn’t a real workout. Try telling that to TikTok fitness influencer Stefana Avara. Avara says she got great results from power walking 30–45 minutes daily at a 15-minute mile pace (about 4 mph on a treadmill). In the past, she had built strong, bulky thighs playing lacrosse and claimed she wanted to smooth out her quads. After just five weeks of power walking, she attained slimmer thighs while maintaining excellent muscle tone. Power walking involves moving faster and with more intention than regular walking. You keep your arms bent at a 90-degree angle and pump them vigorously back and forth as you stride. Power walkers also move their feet smoothly from heel to toe while striding ahead. Doing this correctly engages your whole body, including your core muscles, raises your heart rate, and burns more calories.
A brisk walk elevates fat-burning hormones. According to Health.com, an hour of power walking uses more than 500 calories, compared with the 340 calories burned by a brisk walker and the 238 calories consumed by a casual stroller. Power walking is also easier on the joints than running. Power walkers’ feet never leave the ground at the same time, while runners’ feet repeatedly strike the ground with greater force. People who take frequent, vigorous walks reap almost as many health benefits as runners, according to a peer-reviewed 2013 study by researchers at Lawrence Berkeley National Laboratory and Hartford Hospital. Another study found that runners and vigorous walkers showed similar reductions in the risk of hypertension, diabetes mellitus, and coronary heart disease. Vigorous exercise also reduces such mental health problems as depression and anxiety, according to a 2006 study.
To get the most out of a power walk, keep your chin up and focus your eyes on a point about 10 feet ahead of you to lengthen your stride. Pull your abdomen muscles in toward your spine. Tighten your glutes to help propel you ahead. Follow these rules of good form and swing your arms while striding energetically ahead, Avara says, and you will get a workout worth doing!
CLIENT SUCCESS STORIES “I injured my shoulder while working on the job, was referred to my employer’s choice for PT, and was not satisfied. I was given the option to make my own selection and went with Horizon. From the first to the last day, Dr. Adams and his staff exceeded my expectations from the pre-surgery stages through post- surgery. The level of professionalism, the curriculum of my physical therapy, the knowledge shared, and the welcoming environment presented by the entire staff made my experience and the road to recovery top-notch! Thank you to the entire staff at Horizon Physical Therapy!” –Martavius C.
“If you’re looking to get back to your regular scheduled activities, pain-free, stronger, and sooner than later, Horizon PT is definitely the place you need to be! Dr. Adams has a wonderful, very friendly, and super knowledgeable staff. You’re greeted with nothing but smiles from the ladies at the front desk. Then on to the back, where all the doctors and assistants are sure to put you through some strength training you never thought you could do!” –Chancie J.
horizonptflint.com 2
ROCK STEADY Falls among older people have become so common that they are a recurrent theme in ads for medical alert devices, featuring frightened seniors alone after a fall.
An exercise program typically starts with three to five sessions every week for about eight weeks. A physical therapist will gradually introduce you to new exercises to help you learn to manage shifts in your base of support and center of gravity. Tackle Your Fear of Falling
The ability to keep one’s balance is an important predictor of well-being later in life. According to the Centers for Disease Control and Prevention, about 1 in 4 older adults report harmful falls each year. Deaths from falls among older adults have risen 60% in the last decade, and emergency department visits are up 20% in the same period.
Some examples include standing with your weight on one leg and your other leg raised to the side or behind. A tandem stance entails putting one heel right in front of the toe of the other foot. A sit-to-stand exercise requires simply standing up and sitting in a chair without using your hands. Squats serve the same purpose. A feet-apart exercise involves standing with your feet about shoulder- width apart and holding that stance for 10 to 30 seconds. After you’re comfortable doing those exercises, your therapist may ask you to do them with your eyes closed. To live your life without fear of falling, contact us for an assessment and helpful techniques to help you gain confidence and strength. A simple exercise program can significantly impact your outlook for a safe and active life!
Many older Americans’ lifestyles don’t include planned exercise of any kind. This habit is what allows older people’s sense of balance to decline. A skilled physical therapist can teach
seniors simple exercises that, if performed regularly, can make a big difference in safety and mobility. The goal is to improve confidence, core muscle strength, flexibility, and the ability to accurately process sensory information about the body’s position and posture.
Have a Laugh
SUMMER CHICKEN SALAD Inspired by FoodNetwork.com
Ingredients
Directions
• • • • • • • •
3 boneless, skinless chicken breasts
1.
Place chicken in a large plastic bag and pound with a mallet to flatten to 1/4-inch thickness. Drizzle with olive oil and sprinkle with salt and pepper.
Salt and pepper
4 ears of corn, shucked
3 tbsp minced dill
2. Heat grill, then grill chicken on both sides for about 4 minutes per side; set aside to cool before slicing. 3. Grill corn until the kernels begin browning, turning regularly for even cooking. Use a knife to shave the kernels off. 4. In a bowl, mix all dressing ingredients until combined. 5. In a large bowl, combine corn, dill, celery, and onions, then stir in chicken and top with dressing and blueberries as desired. 6. Separate the head of butter lettuce into “cups” to fill with salad and enjoy!
3 stalks celery, finely diced 1 red onion, finely diced 1 1/2 cups blueberries 1 head of butter lettuce
Dressing •
3/4 cup crumbled feta cheese
• • • • •
1/2 cup half and half 1/4 cup mayonnaise 1/4 cup sour cream
1 tsp sugar
Juice of 1 lemon
810-620-8042 3
3600 Miller Road Flint, MI 48503
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
THIS ISSUE Inside
On Father’s Day, Show Kids How to Enjoy the Moment
TikTok Embraces Power Walking
Client Success Stories
Free Yourself From Basophobia
Summer Chicken Salad
Hot Water Is Phenomenal for Your Health Revived and Revitalized The Wondrous Properties of Hot Water
We are aware that water drinkers consume fewer calories than nonwater drinkers, and the link between consuming sweetened beverages and obesity attests to this. Beverage brands may boast the supposedly remarkable attributes of their energy drink and mineral water brands, but none can beat the benefits of water — and there’s research to prove it. Water is necessary to keep our bodies functioning, and drinking enough is essential to live healthily and reach our full fitness potential. However, a new development shows that it is possible to unlock even more of water’s potential — by drinking it hot! ENHANCED WEIGHT LOSS While many know that drinking enough can make you feel full, it may actually do much more, depending on the temperature of the water and when you drink it. Research shows that drinking water can increase your metabolic rate and daily energy expenditure, which helps you burn calories and lose weight. If you want to lose weight, try drinking some hot water before your meal. Studies also show that drinking hot water 30–40 minutes before you eat can increase your metabolism by 40%, compared
to just 30% from drinking room- temperature water! Additionally, researchers recommend drinking 2 liters of water, heated to at least 98.6 degrees Fahrenheit, to kickstart your energy expenditure throughout the day. CLEANSE YOUR SYSTEM
One of the first side effects of drinking hot water is increased body temperature, which can lead to sweating and natural detoxification. Additionally, drinking hot water aids in preventing constipation, bloating, and hemorrhoids and helps break down food faster than cold water.
If you want to lose weight or partake in some natural detoxification, it may be time to incorporate some hot water into your diet. It may be a hot take, but science suggests that ditching soft drinks for some heated H 2 O will benefit your health!
4
horizonptflint.com
Published by Newsletter Pro • www.NewsletterPro.com
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Ebook Creator