Swoon Over Better Health: The Magic of Physical Therapy
From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest.
At National Physical Therapy we want to help you cut through the noise. Our trained experts take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regime that works for you.
Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference.
Are you ready to start making healthy changes in your life? Call us today to set up an appointment!
What It Even Means to “Be Healthy”
The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept.
Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise.
Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthy as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.”
5 Simple Tips for Healthy Living from Our Team
- Get Enough Sleep: Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night.
- Move Your Body: Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week–that works out to about 22 minutes daily!
- Eat a Nutritious Diet: Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices.
- Stay Hydrated: As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day.
- Meditate Daily: Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health.
Physical Therapy’s Role in Promoting Good Health
Our physical therapists have several tools to help you live the healthiest life possible:
- We can help you manage or resolve injuries and/or painful conditions that keep you from being physically active.
- We can help you develop a fun, effective exercise program that suits your interests and abilities.
- We can identify areas of musculoskeletal weakness or impairment that might cause problems for you down the road — and give suggestions for managing that impairment now!
- We can show you relaxation techniques to manage stress.
- And much more! When you visit us, we’ll create a customized program that addresses your unique needs.
Find Good Health with National Physical Therapy!
Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today!
Healthy Recipe
Sicilian Eggplant Caponata
Ingredients
- 3 tbsp golden raisins
- 1 1/2 tbsp red wine vinegar
- 2 tbsp olive oil
- 8 oz eggplant
- 1 cup chopped red bell pepper
- 3/4 cup chopped white onion
- 1 cup chopped tomato
- 2 tbsp chopped drained capers
- 1/4 tsp crushed red pepper
- 2 tbsp chopped fresh mint
Directions
Combine golden raisins and red wine vinegar in a bowl. Heat olive oil in a large nonstick skillet over medium-high. Cut 8 oz. eggplant into 3/4-inch cubes. Add chopped red bell pepper, chopped white onion, and eggplant cubes to skillet. Cook, stirring occasionally, until softened, 10 to 12 minutes. Stir in chopped tomato, chopped drained capers, crushed red pepper, and raisin mixture. Simmer until slightly thickened, about 5 minutes. Sprinkle with chopped fresh mint.
The Importance of Staying Active During the Winter Months
Do you dread the wintertime? If so, you’re not alone. The cold weather, the shorter days, and the lack of sunlight can all contribute to feelings of depression and anxiety. However, staying active during the winter months can help boost your mood and keep you mentally and physically healthy!
Staying active during the winter months can help to prevent things like seasonal affective disorder (SAD), weight gain, and vitamin D deficiency. It also allows you to feel more energized, less stressed out, and happier overall.
Do you want to become more active this season but are unsure what to do when the weather turns cold? Take a look at this list of fun wintertime activities for inspiration:
- Snowshoeing: Snowshoeing is a great way to enjoy the outdoors and get some exercise at the same time. It’s easy enough for beginners but offers plenty of challenges for seasoned hikers too.
- Ice Skating: The cold winter months are the perfect time to take up ice skating. The ice rink offers friends, family members, and co-workers a chance to come together and enjoy the winter weather. Ice skating is also a low-impact activity that burns calories, improves bone density, and helps you stay in shape.
- Cross Country Skiing: Cross-country skiing is a great way to keep fit and healthy during the colder months. Anyone can do it, regardless of their fitness levels and age. The health benefits of cross country skiing include improved cardiovascular capacity, reduced risk of chronic disease, and improved muscle tone.
Our Patients Get Great Results
“I have been going to National Physical Therapy for a few weeks now and I am very happy I made this choice. Mark started me off slowly and I’m working my way up. I’ve had no discomfort during my sessions and I’m getting stronger as I go along. Mark is entirely professional, knowledgeable, and a pleasure to work with.”
– Lin S.
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Our purpose at National Physical Therapy is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
Simple Strategies for Incorporating Exercise Into Your Daily Routine
Regular exercise is crucial to so many aspects of your health. It can prevent chronic health conditions like cardiovascular disease or diabetes, help you stay mobile well into old age, and even regulate your emotions.
Unfortunately, your workouts are often the first to slip when life gets busy. It can also be challenging to begin a regular exercise routine, especially if you have to fit it into an already jam-packed schedule.
The good news is that you don’t have to work out like a professional athlete to reap the benefits of staying active. In fact, a few simple strategies can increase your daily activity levels–no matter how busy you are!
5 Easy Tips for Sneaking in Physical Activity
- Park at the far end of the parking lot, so you have to walk a little further to get to the store.
- Take the stairs whenever possible.
- Do some stretches or core exercises while you’re watching TV.
- Go for a quick walk around your building during your lunch break.
- Try a micro-workout. Micro-workouts are short, 10-minute circuit-style workouts that pack a big punch. Keep a set of dumbbells by your desk and work out on your break!
Visit National Physical Therapy for More Tips!
Our physical therapists can work with you to develop a program for daily physical activity, no matter your needs. We can show you efficient strength training routines, suggest daily mobility exercises, and help you set movement goals. We can also help you resolve any pain or other conditions that might limit your physical activity.
Incorporating movement into your daily routine helps exercise feel like second nature. Schedule an appointment to get started!
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Meet Our Team
Lisa Gusti
PTA,RN
