As the days shorten and the weather cools, heralding the approach of another winter, our physical therapy team offers a word of warning:

While hibernation may seem appealing this time of year, especially as we trudge through the current health crisis, it’s paramount we all continue to stay active with regular aerobic and strength training.

Regular exercise is good for us on countless levels. We all know this.

However, as people tend to feel more sluggish and unmotivated this time of year, we remind everyone to strive to remain “summer active” as we wind down 2020.

Not only will this help keep us both physically elevated and mentally sharp during colder, darker months. It can also help us stay out of the doctor’s office.

That’s right.

Exercise itself, combined with some of the benefits experienced by those who exercise regularly (i.e., lower weight, greater energy, better, sleep, a more positive attitude), give our bodies a good immunity boost.

And, as we all know, these benefits come along with many others including lower blood pressure; the prevention or management of several health issues like heart disease, stroke, diabetes, arthritis, osteoporosis, depression, etc.

Considering all this, the fact that exercise is critical no matter the time of year cannot be overstated.

How Much Exercise Do We Need?

According to the Department of Health and Human Services, exercise guidelines suggest we all need two types of activity: aerobic and strength (resistance) training.

Aerobic Activity

The average person should get a weekly total of 150 minutes of moderate aerobic activity (e.g., brisk walking, swimming, etc.) or 75 minutes of vigorous activity (e.g., running, cycling, aerobics, etc.).

Strength Training

Strength training for all major muscle groups should be done twice each week. This involves at least a single set of exercise per muscle group, at a weight that tires your muscles after 12 to 15 reps.

Depending on the shape you’re in or your medical history, these guidelines can be adjusted slightly one way or the other to accommodate your limitations and your exercise goals. It’s important to consult your physician and your physical therapist before getting started on any new program.

Establish a Routine

Once your specific exercise requirements are set, the next challenge is establishing a consistent routine. For this, we offer the following advice:

Set a Goal

Write it down, and be as specific as possible. “I want to lose weight” won’t work. A better goal would be, “I want to lose 15 pounds over the next 90 days.”

Be Consistent

Create a weekly routine for yourself that’s repeated day after day, week after week. Follow these routines until they become habit, like showering in the morning, brushing your teeth, or making dinner.

Work Out with a Friend

Whether walking, running, going to the gym, or taking an exercise class, do it with a friend (or friends). This is a great way to be accountable and to support one another with motivation.

Put It on the Calendar

Take your exercise times as seriously as work meetings and social gatherings. Block these times out on your calendar … but not “as time permits.” Be selfish with these times.

Be Competitive

According to a 2016 study published in the journal Preventative Medicine Reports, competition was an overwhelmingly greater motivator than social support. This doesn’t mean you need to run out and sign up for a race. Simply find ways (either interpersonal or online) to make your workouts competitive.

How Physical Therapy Can Help

Of course, if motivation and planning isn’t a problem but pain or movement limitations are, it may be time to consult with a physical therapist.

The first step is to simply schedule a pain, movement or injury assessment with one of our PTs. Once your issues and their causes are determined, we can provide you with a personalized plan for treating and correcting all that’s holding you back!

We all know that visiting your physician for an annual physical is critical in maintaining long-term health, just as dental exams twice each year helps ensure oral health throughout a lifetime. But what about annual check-ups with a physical therapist? 

According to physical therapists across the country, including those with the American Physical Therapy Association (APTA), annual physical therapy checkups provide the third critical (and often overlooked) piece in long-term health and preventative care. 

“The annual physical therapy checkup provides something that no other health provide checkup provides,” said physical therapist Lisa Culver, senior practice specialist with the APTA. “By using the movement system as the lens to look at how a person’s doing, we can play a part in disease prevention, help patients take better control of their health, and avoid or better manage a lot of chronic conditions.” 

This includes identifying weaknesses, limitations, defects and other factors affecting one’s musculoskeletal system – issues that could lead to discomfort, pain or injury. Based on the results of a physical therapy “checkup” examination, a physical therapist is able to provide clients with individualized treatments and/or programs meant to help prevent future, movement-limiting issues. 

“Too often, I hear older patients as, ‘Why didn’t someone tell me this earlier,’” wrote Carole B. Lewis in the Atlas of Science. Lewis works in the George Washington University’s College of Medicine, Department of Geriatrics. “Their forward head, their muscle weakness, ankle inflexibility or balance issues did not develop overnight.” 

“Annual physical therapy screens and exercise programs starting at age 50, or younger, could prevent injurious falls, reduce compression fractures and improve quality of life,” Lewis added. “Most people know that physical therapists are essential to rehabilitation after surgery or accidents, but too few realize that physical therapists are the key to optimal aging.” 

Physical therapists are highly-educated, licensed health care professionals who help patients reduce pain and improve or restore mobility. During a preventative checkup, a physical therapist will evaluate such things as movement/injury history, balance, aerobic capacity, functional strength, flexibility and quality of movement (i.e., gait, reach, bending, etc.). 

In addition, a physical therapist will work with each person to address any personal limitations, weaknesses, pain or other impairments that may be holding them back from reaching their lifestyle and movement goals. 

“Everyone, but especially middle-aged and older persons, will benefit significantly from annual screenings conducted by physical therapists … much like annual dental checkups,” Lewis said. 

Physical therapy exams and/or assessments should also be considered: 

• Whenever one experiences pain, discomfort or strain when doing an activity they enjoy; 
• Whenever one is considering a new fitness or training program, or starting a new sport; 
• Following the completion of post-surgery rehab, when trying to resume normal activities; or 
• After any surgery or condition that has led to bed rest. 

For more information about annual physical therapy checkups, contact your physical therapist with questions or to schedule an evaluation. 

The Holiday Season is a time for giving, and that includes supporting causes and organizations that make our communities stronger. 

It’s in this spirit that we share some holiday giving suggestions that offer a more healthful return than simply writing a check. 

After all, as physical therapists, it’s our goal to improve lives and the community by helping people move better and live healthier, more active lives. 

It’s based on this that we thought to offer some ideas for how people can give back to their communities while, at the same time, also benefiting from various levels of physical activity. 

Increase Joy, Reduce Stress 

Such an approach to holiday giving isn’t just about contributing to one’s 150 minutes of moderate aerobic activity per week, as recommended by the Department of Health and Human Services. 

The holidays are a pretty stressful time for a lot of people, and exercise is a proven way to reduce stress and anxiety while improving overall happiness. It just so happens giving and volunteering provide similar health benefits. 

Put them together, and you’re likely to experience a more joyful and relaxing holiday season.” 

With this in mind, consider following five ways to give back and be fit this Holiday Season: 

Volunteer ‘Sweat Equity’ 

There are lots of ways to volunteer during the holidays, and many involve various levels of physical activity. 

Collecting gift donations for a local children’s charity, for instance, or helping sort and deliver food donations for a food pantry, requires time, muscle and (if it’s a charitable year) good endurance.  

Do a Charity Fun Run 

Running continues to grow in popularity, and so do charity fun runs – even during the colder months of the year. 

Registration for these runs typically goes to local charities, and some allow for added individual or team fundraising so you can maximize your donation. 

Check your local event calendar for options.  

Lend a Neighbor a Hand 

Most of us have neighbors who could use a helping hand on occasion, be they elderly, disabled, alone, or short on time or money. 

The holidays are a great time to check in with them and see if they could use some help with physical tasks like yard work, clearing the driveway of snow or ice, putting out Christmas decorations, or even childcare.  

Walk Your Best Friends 

Are animals your passion? Perfect! Animals need exercise just like people do, and most animal shelters welcome volunteers eager to play with and walk the dogs and cats. 

Not only is walking great exercise for both people and pets, but spending time with animals can also lower stress and blood pressure. 

Arm Your Smartphone 

If the interpersonal aspect of volunteering doesn’t quite fit your personality, you still have options. 

Some smartphone apps exist (Charity Miles is the most prominent) that allow you to convert workout miles and/or daily activity into donations to reputable nonprofit organizations. 

Of course, if one or more of these ideas sound appealing, but discomfort, pain or a movement limitation is holding you back from giving back in this way, come by the physical therapy clinic. 

At our clinic, we can assess the issue and put you on a path toward being more active – both physically and as a contributor to your community. 

When a demanding holiday season leaves you twisted in knots from the stresses of commitments, crowds, shopping and entertaining, mounds of research point to a simple solution to such anxiety: sweat away that stress by making exercise a part of your holiday routine. 

Besides the obvious benefits of improving your physical condition and fighting disease, the Anxiety and Depression Association of American (ADAA) points out that exercise also does wonders for the mind. 

“Exercise is also considered vital for maintaining mental fitness, and it can reduce stress,” states the ADAA in the article “Exercise for Stress & Anxiety” on its website. “Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function.” 

From a more scientific perspective, the Mayo Clinic points out that physical activity leads to the increased production of endorphins, which are neurotransmitters in the brain that ward off pain and help you feel good. In addition, exercise has a “meditation in motion” effect as the focus on physical activity helps you forget about the stress of your day. 

“Exercise serves as a distraction from the stressor, and results in reduced muscle tension and cortisol secretion,” said Christina Geithner, Ph.D., with the American College of Sports Medicine (ACSM). “The additional benefit of exercise is that when done alone or used in combination with other stress reduction methods, it also improves physical fitness and has the potential for more profound effects in chronic disease risk reduction than other stress reduction strategies.” 

Exercise also does wonders for improved self-confidence, post-exercise fatigue helps you relax during the day, and those who exercise regularly tend to sleep better. Nearly any form of exercise – walking, running, lifting weights or taking yoga classes – can serve as stress relievers, especially during particularly difficult times of the year like the holiday season. 

“If your body feels better, so does your mind,” states the ADAA. 

The Centers for Disease Control and Prevention (CDC) recommends that each week, adults get at least 150 minutes of moderate aerobic activity (brisk walking or swimming) – or 75 minutes of vigorous-intensity aerobic exercise (e.g., running) – plus some strength training on two or more days. 

If you currently don’t abide by an exercise routine, the Mayo Clinic and the ADAA offer the following recommendations to get you started: 

Consult your physician. If you have health concerns or just haven’t exercises in a while, it’s worth making sure your body can handle the increased workload. 

Start small. Don’t try to start at the top. Set small, incremental goals that will help build your fitness level, easing you into longer workouts and the consistency of a daily routine. Be patient; you’ll get there. 

Have fun. Commit to activities you enjoy and which fit your personality. If you’re competitive, take up a racquet sport. If you’re social, join a group fitness class. And if you’re more introverted, find a good solo activity. 

Use the buddy system. Workout buddies help infuse an element of positive peer pressure to your exercise routine, ensuring better consistency and accountability. Plus, working out with a friend is more fun and helps your workout seemingly move along much quicker. 

Mix it up. Change your workout once in a while to break up the monotony. Allow yourself to explore a diverse set of activities and disciplines that may challenge your body in different ways. 

In addition, certified movement experts like physical therapists can help you establish a workout routine that’s more in-tune with your body’s strengths and limitations as well as your personal fitness goals. Contact your physical therapist to learn how. 

At a time when studies indicate people are getting increasingly less sleep, one thing remains clear: we need to take sleep much more seriously as it is critical to both health and healing. 

Those who don’t get enough sleep are prone to lots of health-related issues that can interfere with quality of life and even life expectancy. This can also interfere with healing, especially when regular exercise, rehab and visits to the physical therapist are necessary. 

Multiple studies show that people who struggle to get enough sleep at night are more susceptible to issues and conditions such as weight gain, diabetes, high blood pressure, heart disease, a weakened immune system, and even anxiety and depression. 

According to the Centers for Disease Control and Prevention (CDC), the average adult requires between 7 to 9 hours of sleep every night. School-aged children 6 to 12 years old need 9 to 12 hours per night, while teens require 8 to 10 hours. 

However, when people wake up tired, then spend the rest of the day longing for a chance to take a nap, it goes without saying that they’re not getting enough sleep. Over time, one will likely find this lack of sleep begins to affect other areas of life, whether it’s mood or a lack of motivation and drive to get things done in their day-to-day activities. 

It can become a spiral if the lack of sleep is not remedied. 

Having trouble getting enough sleep at night? Consider the following tips: 

• Keep a Schedule: Maintain a regular bed and wake-up schedule, even on the weekends. 
• Be Relaxed: Establish a regular, relaxing bedtime routine such as soaking in a hot bath, reading a good book or listening to music. 

• Consider the Environment: Create a sleep-conducive environment – on a comfortable mattress – that’s quiet, dark, comfortable and cool. 
• Careful What You Consume: Have your last meal or snack 2 to 3 hours before bedtime, and avoid consuming caffeine, nicotine and alcohol shortly before you go to bed. 
• Cut Off Screen Time: Turn off all lit screens – smartphone, computer, TV, etc. – at least 30 minutes before lying down.  
• Exercise Regularly: It’s no coincidence that people who exercise regularly or who spend their days more physically active often report better sleep than those who are more sedentary. 

Physical therapists like to use the phrase, “movement is medicine,” and exercising for better sleep is one of many examples where this often holds true. Just be sure to complete your exercise regimen a few hours before bedtime.

It’s been said that too much of anything can be bad for you. And according to a physical therapist, this theory holds true with sitting – or, pretty much any prolonged sedentary behavior, for that matter. 

In an age when more people find themselves sitting for hours at a time at home, in transit and at work, researchers are finding sobering parallels between inactivity and an increased risk of health complications and chronic diseases. Yet studies have shown that the average American spends more than half of his or her waking hours in a sitting position, mostly while at work. 

“We’re at an incredible time in our country when a growing number of people are beginning to accept the fact the movement is medicine, and yet they still find themselves sitting throughout most of the day. “Without making concerted efforts to overcome all this sitting, this can unfortunately lead to issues like obesity, cardiovascular disease and diabetes.” 

One Mayo Clinic cardiologist, Martha Grogan, M.D., has even compared the effects of excessive sitting with that of smoking. So how does one combat such inactivity, especially if work or career requires a lot of time in a chair? 

“It’s all about moving, engaging your muscles and waking up your body, even if it’s just a little at a time.” Such efforts help keep your body alert, burning calories and increasing your energy levels. 

To accomplish this within a work environment, we offer the following advice: 

Sweat Your Commute: Instead of driving or taking the bus/train to work, get up early and walk. Or, ride your bike. If you have to drive, park at the far end of the lot, then take the stairs whenever possible. 

Take a Stand: Take advantage of any opportunity you have to stand. If you can’t get your boss to buy you an adjustable-height desk, then stand when you’re on the phone or eating your lunch. And, trade internal instant messaging for a quick walk to a coworker’s desk. 

Break for Fitness: When you take breaks, don’t just sit in the lounge with a coffee, snack and your smartphone. Take a quick walk around the building or block, or do some stretching. 

Have a (Fitness) Ball: Trade your chair for a fitness/stability ball. Sitting on one of these all day will improve your balance and tone your core muscles while you accomplish your daily tasks. 

In addition, sitting throughout the day can cause weaknesses in your muscles and joints which can lead to poor posture and unhealthy imbalances in your body. Over time, this can cause discomfort, pain, injury or other complications. If this is a concern, a physical therapy team like that at our clinic can assess a person’s individual situation, identify weaknesses and imbalances in the body, and put her or him on track toward preventing future complications. 

 For the majority of future mothers who experience mild to debilitating back pain during and after pregnancy, Imua physical therapist offers some encouraging news: 

Education and exercise therapy have proven effective in reducing back pain for most expecting mothers. 

According to a study published in the Journal of Orthopaedic and Sports Physical Therapy, a physical therapist-directed exercise regimen that focuses on the muscles around the spine and pelvic floor – a program that includes strength training, aerobic exercise and balance training – can greatly benefit the approximately 2.5 million women who experience lower-back pain related to pregnancy each year. 

“While some back discomfort is normal during pregnancy, the pain shouldn’t keep you from your usual daily activities,” “If the pain or discomfort is such that it’s impeding your ability to live your life, a physical therapist can guide you toward exercises, advice and a personalize treatment program that offers relief.” 

According to Imua PT, the added weight of pregnancy, coupled with the release of hormones that relax the ligaments in the pelvis, lead to strain in the hips, pelvis and lower-back. Diagnosing the exact cause of pain, however, is essential in determining the safest and most effective treatment paths for pregnant and postpartum moms. 

Following a thorough examination, a physical therapist may offer the following treatment options: 

Stabilization Exercises: As hormones relax the ligaments, stronger muscles can help stabilize the pelvis and lower-back. A physical therapist can teach women safe and effective exercises that specifically target the muscles in this region of the body – exercises that can often be performed at home. 

Stretching: Along with strength exercises, stretching the muscles around the hips, pelvic floor and back can also help relieve pain and discomfort. 

Aerobic Exercise: The American College of Obstetricians and Gynecologists (ACOG) suggests expecting moms exercise for 15 minutes three to four times per week, at a heart rate of 140 beats per minute. A physical therapist will help identify aerobic exercises, like walking, swimming, yoga, etc., that are both safe and effective. 

Other Options: A physical therapist may decide that other treatment options, such as manual therapy or braces, might be effective based on one’s specific diagnosis. 

“Movement is often key to relief, and as physical therapists, we not only treat expecting mothers, but we help them alter the way they perform everyday tasks in order to reduce pain,”. “We show patients how to improve posture and better manage their average daily activities, and we educate them on why such changes are effective.” 

Headaches can have many causes directly tied to other physical ailments which are often ignored and can bring relief when treated. A common mistake many people make is relying on temporary solutions, such as pain killers, to treat chronic headaches without addressing the underlying issues.

The National Headache Foundation, individuals suffering from certain types of headaches, such as cervicogenic headaches, often also suffer from ailments such as a stiff neck and muscle tenderness. Because of this connection, pain from these symptoms and chronic headaches can often be relieved through the proper physical therapy treatment.

Working with a physical therapist can help patients who suffer from pain and headaches:

• Identify and create a plan of action to treat their pain triggers
• Decrease the frequency of headaches and intensity of their symptoms
• Improve their mobility and range of motion
• Modify and break bad habits to prevent pain and headaches in the future
• Improve muscle strength in their back and shoulders

A licensed physical therapist can work with a patient to determine their specific triggers and develop a treatment plan to relieve their pain. If you suffer from chronic headaches and would like to learn if physical therapy treatment is right for you, contact us to learn more.

Herniated disc pain is one of the most debilitating ailments affecting individuals from age 30 and up. Herniated discs in the lower back and neck can irritate nearby nerves, causing individuals extreme pain in the neck, shoulders, arms, and/or legs.

The pain caused by a herniated disc can be extremely uncomfortable and can negatively impact an individual’s quality of life. Fortunately, while surgery is used as a last resort, many individuals suffering from a herniated disc are able to treat and manage their pain without it.

We offer the following tips to help individuals manage pain caused by herniating discs.

• Relieve Inflammation with Hot and Cold Treatment: Applying a heating pad or ice pack to the affected area can help you relieve inflammation and reduce pain.

• Avoid Movements that Can Trigger Pain: Avoiding any physical movements or activities that can further aggravate your spine such as bending up or down or lifting heavy objects.

• Improve Your Strength and Range of Motion: Having a good range of motion can help relieve pressure around the affected area and reduce the chance of muscle imbalance.

• Improve Your Strength and Flexibility: Tight or weak muscles can worsen the pain. A licensed physical therapist can work with you to improve strength and flexibility and reduce pressure on your herniated disc and spine.

• Reduce Pressure on the Area: Avoid sitting for long periods of time, laying down on your stomach, or wearing heels to avoid placing additional stress and pressure on your back and spine.

A treatment plan that involves physical therapy can help individuals decrease pain from a herniated disc in only a matter of weeks. We invite you to contact us for more information about working with one of our physical therapists to help you manage your pain.

Many people who work at a desk job often complain about feeling achy and stiff at the end of the day, and this pain can often accompany them well into the weekend. Pain caused from sitting all day can often become chronic when underlying issues and habits are not addressed.

Furthermore, physical therapists are seeing an increase in patients coming in with complaints as individuals have transitioned to working from home. “Many people are now working from the couch or their kitchen table, and, while these work setups are okay from time-to-time, they can lead to poor posture and other habits that can result in chronic pain.”

Thankfully, there are modifications and practices individuals can implement to create a safer and more comfortable work environment. If your day involves sitting in front of a computer for most of the day, there are a few things you can do to prevent chronic pain, and we offered the following tips:

Set up a comfortable workspace: An ergonomic workspace with a desk and chair that makes it comfortable for you to work will help you avoid bad posture and the long-term chronic pain that often comes with it.

Make sure your screen is at eye level: Positioning your screen where you can easily see it will keep you from hunching over, helping you prevent neck and shoulder pain.

Get up and move: Avoid staying in a static position by getting up and moving around at least once an hour to help keep your body mobile and your spine healthy.

Stretch for a few minutes each day: Even a few minutes of stretching at your desk can help you prevent neck, back, and shoulder pain. Try adding a few different exercises into your day, such as moving your head from side to side and rolling your shoulders.

While desk workers often suffer from many kinds of pain, that doesn’t have to be the case. Contact our clinic to learn more about how a physical therapist can work with you to diagnose and treat your chronic pain, as well as offer you tailored advice to help you prevent it in the future.