Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems.
Health &Wellness The Newsletter About Health And Self-Care
Also Inside: • Practice News • Exercise Essentials • Patient Success Spotlight • Healthy Recipe
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Health & Wellness The Newsletter About Your Health And Caring For Your Body
UP&AT 'EM! Increase Your Energy By Getting Up and Moving Today!
Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. Contact Physical Therapy of Melissa today to figure out how a consistent exercise plan can increase your energy and help you live a healthier life! WHY IS PHYSICAL ACTIVITY SO IMPORTANT? When you don’t participate in frequent physical activity, your muscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processes within your body. In fact, your circulation and lymphatic systems can slow down, which can pose
harmful risks. These systems work in producing and excreting toxic wastes (such as cholesterol) and these wastes can build up when the systems aren’t functioning as efficiently as they should. Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made. HOW CAN I GET MOVING? There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems.
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S I MP L E WAY S Y O U C AN G E T MO V I NG T O D AY !
6. Don’t push yourself too far if you feel pain. 7. Make sure you are sitting properly at your desk or computer. 8. Take frequent breaks for breathing exercises. Inhale and exhale deeply. 9. Stretch your arms overhead frequently throughout the day. 10. Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Physical Therapy of Melissa, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.
Some easy pain-relief and energy-boosting steps you can take on your own include: 1. Decide to get up and get moving 2. Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. 3. Walk or exercise at least 30 minutes every day. 4. Drink plenty of water. 5. Stretch your legs, hips, spine, and neck for 10 minutes every day.
Healthy Recipe: Homemade Black Bean Veggie Burgers
INGREDIENTS
• 1 (16 ounce) can black beans, drained and rinsed • ½ green bell pepper, cut into 2 inch pieces • ½ onion, cut into wedges • 3 cloves garlic, peeled
• 1 egg • 1 tablespoon chili powder • 1 tablespoon cumin • 1 teaspoon Thai chili sauce or hot sauce • ½ cup bread crumbs
INSTRUCTIONS If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. Source: ht tps: //www.al l recipes.com/recipe/85452/homemade-black-bean-veggie- burgers/?internalSource=hub%20recipe&referringId=84&referringContentType=Recipe%20 Hub&clickId=cardslot%209
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PATIENT SUCCESS SPOTLIGHT
PRACTICE NEWS
WELCOME TO OUR TEAM, BRADEN!
Braden Towns was born and raised in Lubbock, Texas. Braden graduated from Abilene Christian University in 2015 with a B.S. in Kinesiology: Health Promotion. He later went on to attend and graduate from Odessa Col lege in 2020 where he received an Associate’s of Applied Science: Physical Therapist Assistant .
Braden chose to pursue Physical Therapy as a profession because it provided a way that he could use his desire to help and assist his patients when they needed help the most. Braden also loves forming relationships with his patients and sees that as, “the best part of the job.” In his spare time Braden enjoys exercising, playing guitar, and spending time with friends.
I came to Melissa PT with severe Lower back pain that kept me from doing normal daily activities. Some days I needed help just getting out of bed. Today I am walking 3-4 miles per day, I’ve lost 30+ lbs and I am able to do almost any activity without pain. Taylor, Pam & the staff at PT of Melissa have been great. Thanks!” — George J.
www.ptofmelissa.com @ptofmelissa
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Exercise Essentials
Exercise To Strengthen Shoulders
Do You Suffer From Back or Neck Pain?
REVERSE FLY | SINGLE ARM WITH DUMBBELL Start with one knee on a bench, dumbbell in hand as shown. Bring weight out to the side, even with your shoulder. Return to the start position with control. Repeat for 8-10 reps on each arm.
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If you have neck pain, please give us a call and schedule a free screening so we can get you going!
For other exercises to help relieve back pain and stay active, contact your physical therapist at PT Of Melissa today!
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