Advanced PT and Fitness - May 2021

Advanced PT and Fitness - May 2021

MAY 2021

WWW.ADVANCEDPTANDFITNESS.COM | 970-301-3149

HAPPY NATIONAL NURSES DAY! A SHOUTOUT TO MY WIFE, SISTER, AND HARDWORKING NURSES EVERYWHERE

Every night when my wife, Renee, comes home from work and tells a story about her day, I’m blown away by the amount of heart and compassion she puts into her job. Renee is an international board-certified lactation consultant at North Colorado Medical Center. During every shift, she works with new moms before and after they give birth, helping them get their babies off to a good start with breastfeeding. National Nurses Day is coming up this month on May 6, and I couldn’t resist sharing a bit about Renee’s amazing work. For as long as I can remember, I’ve had immense respect for nurses and other health care professionals. I come from a family of nurses, including my sister, brother-in-law, sister- in-law, and a handful of cousins. Over the years, I’ve heard directly from them and Renee about how challenging and rewarding their work can be. I have also experienced some of the best and worst parts of nursing firsthand. When I was in high school and considering entering the medical field, my sister encouraged me to take a position as a certified nursing assistant (CNA) at a local nursing home. She told me that working an entry-level nursing job would be a solid foundation for me no matter which branch of the medical field I went into, and it would help me gain respect for nurses on every rung of the ladder. She was right! Working as a CNA involved a lot of hard physical labor. My coworkers and I handled all aspects of our patients’ personal care, including bathing, dressing, feeding, and helping them move from their beds to their chairs (and vice versa). It was a difficult job, but I learned a lot about caring for patients and the compassion, dedication, and idealism you need to survive a career as a nurse. Ultimately, nurses go into the profession to make their patients’ lives better in any way they can, and it takes a special person to shoulder that responsibility. Although I didn’t go into nursing myself, I think that my experience as a CNA made me a better, more compassionate manager and provider through PT school and beyond. Renee and I agree that the greatest joys of working in the medical field are seeing our efforts come to fruition and being able to improve our patients’ lives. For me, that happens when a patient returns to the clinic to tell me that

because of PT, they can finally ski, run, or play with their grandkids again. For Renee, it happens during her follow-up appointments with moms and babies. When she opens the door to a happy mom and a healthy baby six months after childbirth, she can really see the fruits of her labor! (Pardon the pun.) There is no better feeling. COVID-19 presented all of the nurses I know with new challenges. Fortunately, we are nearing the end of the pandemic, but that doesn’t make the stress and exhaustion of the past year go away. If you know any nurses, consider buying them a meal or sending them an encouraging text message this month for National Nurses Day. And if you are a nurse, thank you for your work on the front lines! People like you, my wife, and my sister inspire me every day. –Dr. Thomas Cleveland

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STRAIGHTEN THE SLOUCH 3 TOOLS TO HELP YOU PERFECT YOUR POSTURE

Slumping our shoulders is a form of poor posture that often results in neck, shoulder, and back pain. It can be a hard habit to break, so sometimes people need a little more than self- correction to improve their posture. Enter posture correctors: tools specifically designed to help correct a person’s posture. Though they should not be used regularly, they can help remind your body of what a correct posture is and how to maintain it without support. Here are three correctors that can help you. Truweo This supporter is for anyone who is on a small budget and looking to improve their posture. The Truweo posture corrector is used by wrapping around the shoulders — both over and under clothing — and can be adjusted for optimum comfort. It is lightweight, breathable, washable, and can be worn for all activities. Whether you are sitting at a desk, working out, or walking, Truweo will be there to offer you the extra support you need. Find it now on Amazon! Forme Wearing both a corrector and a bra can be uncomfortable, which is why Forme is perfect for anyone hoping to avoid that discomfort. The Forme sports bra offers an under-bust band

for posture improvement and also includes eight functional panels to help you stay comfortable, especially during physical activity. You can find this and other health-conscious clothing items at Forme.science. Aspen If you need lower-back support, this posture corrector is a great choice. Easily fitted under or over clothes, this device can ease back pain caused by fatigued muscles, spasms, or flare-ups in addition to offering lumbar support. The Aspen Lumbar Support is completely adjustable, so you are in control of the amount of pressure applied. To learn more about this item, visit the Aspen website at AspenMP.com. Before deciding which corrector you should use, talk to your doctor. They can help you choose the best option for this journey of posture correction and overall health improvement.

AN ANCIENT PRACTICE WITH MODERN BENEFITS

GIVE TAI CHI A TRY

Martial artist and actor Li Lianjie — aka Jet Li — is best known for his roles in the films “Fist of Legend,” “Shaolin Temple,” “Fearless,” and “Hero.” He has over 30 years of experience as a tai chi practitioner and is an advocate for the traditional Chinese martial art form. That’s because it comes with a long history that shows its many benefits.

Yang, Chen, Wu Hao, Wu, and Sun styles. The most commonly practiced form is Yang, which places an emphasis on slow and exaggerated movements accompanied with slow, deep breaths. Because it includes gentle movements, Yang tai chi can be practiced by many individuals, regardless of their age or mobility. Tai chi is also a perfect way for anyone recovering from an injury to exercise without straining their bodies. Benefits For aging adults, tai chi offers many benefits, including balance, strength, and flexibility, which begin to fade with age but are necessary to help people stay active and reduce the risks of falling or developing arthritis. Because tai chi also focuses on the mind and breathing, it also improves mental and emotional well-being.

Origins While the exact age of this martial art form is unknown, tai chi can be dated back to as far as 2,500 years ago. Tai chi, also known as tai chi chuan or qi gong, was originally created and used as a form of self-defense. However, practitioners adapted it over the centuries, and many began using it as a form of meditation and exercise. Today, tai chi includes a focus on the mind, breathing practices, body awareness, and motion through slow and deliberate movements. Practicing this discipline brings calm and balance into the mind and body, which can be integrated into every aspect of life.

Learning tai chi is easy, and it starts with attending the right class. Find a local martial arts school or consider joining Jet Li’s online academy at TaijiZen.com. Through this ancient form, you can bring peace, balance, and health into your life.

Forms Tai chi consists of several different forms, including

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‘FINALLY, A LEGIT NUTRITION STUDY!’ THE LINK BETWEEN PROCESSED FOOD AND WEIGHT GAIN

Instagram star, Doctor Mikhail “Mike” Varshavski went truly viral in 2015 after being dubbed “the sexiest doctor alive” by People magazine. Though his good looks brought him initial fame, Doctor Mike’s steadfast approach to his profession as a certified primary care physician is what keeps him relevant. Today, he shares educational videos on his YouTube channel about medicine and health. In his video, “Finally, a LEGIT Nutrition Study,” he breaks down new research on highly processed foods and our health. Studies have shown that a diet filled with highly processed food increases our risk of obesity and diseases like diabetes and heart disease. These all too common health concerns decrease our longevity, yet the Centers for Disease Control and Prevention (CDC) reports: • 42.2% of the U.S. population is considered obese. • 1 in 10 people has diabetes. • 18.2 million adults over the age of 20 have coronary artery disease, the most common type of heart disease. Despite knowing this, scientists were unsure whether these outcomes were linked to people eating highly processed foods or people not eating enough unprocessed whole foods. Doctor Mike explains that this uncertainty was due to a lack of randomized controlled studies. But in 2019, the

National Institutes of Health conducted such a study and was able to prove a causal relationship for the first time. “Eating a diet rich in highly

processed food causes weight gain,” researchers concluded.

In this study, 20 participants lived in a facility where their meals were prepared for them. For two weeks, participants received meals made only

from highly processed foods, and for the other two weeks, all meals were made with unprocessed foods. On the weeks that participants ate processed foods, they gained 2 pounds per week on average. On the weeks they ate unprocessed foods, they lost 2 pounds per week on average. The study also showed that when the participants ate only processed foods, they consumed an extra 500 calories per day. Doctor Mike theorizes that’s because those foods are addicting, they taste better, and they’re more accessible. If you’re interested in learning more about the relationship between food and health or any other medical topic, check out Doctor Mike’s YouTube channel. His fun and educational videos dive deep into these topics and offer easy-to-understand explanations.

GRILLED CORN WITH PLANT- BASED AIOLI Inspired by SimpleVeganBlog.com

TAKE A BREAK!

INGREDIENTS

• 4 ears corn, unhusked • 1 clove garlic • 1/4 cup unsweetened soy milk

• 1/2 cup sunflower oil • 1 tsp apple cider vinegar • Sea salt, to taste • 1/2 cup raw spinach

DIRECTIONS

1. In a large pot, boil corn for 30 minutes. 2. In a large blender or food processor, add garlic, soy milk, sunflower oil, vinegar, and salt. Combine until smooth by pulsing the blades. 3. Once the aioli mixture is blended, add raw spinach and blend again.

4. Drain corn and transfer to the grill for 10 minutes, rotating as necessary. 5. Taste aioli for consistency and flavor. Add more milk or oil to thicken it and add more salt to taste. 6. Top corn with aioli and serve.

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

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1. COVER TITLE 1. DR. CLEVELAND’S MESSAGE FOR NURSES INSIDE THIS ISSUE

2. THE SUPPORT YOUR POSTURE NEEDS

BRING PEACE AND BALANCE INTO YOUR LIFE

3. PROVING THE WEIGHT-GAIN CULPRIT GRILLED CORN WITH PLANT- BASED AIOLI 4. CAN YOU DO CARDIO AT HOME?

GET YOUR HEART PUMPING AT HOME! 4 LIVING ROOM CARDIO WORKOUTS

parallel with the floor. Using your shoulder and back muscles, pull your arms toward you then back out in front, as though you were rowing a canoe. Repeat this exercise 8–10 times.

Walking for 30 minutes a day is a great way to get in some exercise, but getting in a daily walk outdoors isn’t always possible. If you're unable to enjoy your regular cardio exercise, what can you do? Try these four cardio workouts to get your heart pumping right from your living room. March in Place Marching is a great way to start slowly increasing your heart rate. Start by standing in place then lifting the legs up in a steady march, lifting each knee as high as you can without losing your balance. Make sure that you are also pumping your arms in time with your feet. For the best outcome, lift your legs 20 times. Side Steps Start by standing in the middle of the room with plenty of space for you to step left and right. Take a side-step in one direction, then two side-steps in the opposite direction, then move back two steps. If you’re worried about keeping your balance, try doing this within an arm’s length of a wall so you can reach out to steady yourself, and remember to keep your back straight. Repeat 20 times. Seated Rows While sitting in a chair, keep your spine straight and shoulders back. Extend your arms until they’re out in front of you,

Dance Dancing is a great cardio exercise and plenty of fun

too! Pick your favorite dance style and start moving those feet. Some styles, such as ballet or hip-hop, can be more challenging, especially if your mobility is limited. However, freestyle is plenty of fun too. No matter how you choose to dance and whether you’re by yourself, with a friend, or with your spouse, turn on some music and start grooving to your favorite tunes. A Note on Safety: Before you get started on any exercises, make sure that the space around you is safe. Give yourself plenty of room to move around so you don’t have to worry about bumping into furniture and accidentally hurting yourself. If you’re an older adult, be sure to have a stable surface nearby just in case. A chair, for example, can help you steady yourself if you begin to lose your balance.

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