Altitude Physical Therapy - June 2020

Altitude Physical Therapy - June 2020

CALDWELL 1906 Fairview Ave., Ste. 410 Caldwell, ID 83605 (208) 454-9839 Nampa, ID 83686 (208) 465-9418 THE ASCENT NAMPA - MIDLAND 130 S. Midland Blvd. Nampa, ID 83686 (208) 461-5057 NAMPA - SOUTHSIDE 3151 E. Greenhurst Rd.

JUNE 2020

WHAT I’M LOOKING FORWARD TO THIS SUMMER PLUS, FREE EXAM WEEK JUST IN TIME TO GET MOVING!

As we do move into this more active season, it’s always important to keep in mind where your body is and to not expect to jump right back in where you left off last summer. If it’s been a while since you went for a run, then remember to take it slow at first. This can apply to activities like gardening and cleaning, too. As tempting as it might be to go all in, you don’t have to do everything at once, and it’s healthy to take breaks and let your body rest in between activities, especially when you’re getting back into your workout routine. Warming up before you exercise — even just a few minutes of jogging in place or 50 jumping jacks — and stretching before and after you exercise are two excellent ways to help your body stay injury-free.

Are you looking forward to summer as much as I am? Thoughts of going for a long run in the foothills, going on some camping and backpacking trips, or just soaking up our beautiful Idaho outdoors have been on my mind a lot lately. It’s been a great feeling to see some positive changes and see things start to open up a bit in our state. Mostly, I’ve been looking forward to seeing more of our patients. I’ve missed you! It’s been great to connect with people through Facebook and hear that you’re doing well and enjoying the workouts we’ve been sharing, but it’s not the same as seeing you in person. I’m sure you’ve felt the same way with friends and family you only got to see over video for a couple of months.

If it’s hot out, then always remember to drink enough water and take breaks. It takes time to build your muscles back up, and by easing into your favorite activities and taking the time to warm up and stretch, you’ll be doing your body a favor so you can enjoy your favorite activities all summer long. I’ve also gotten questions from folks about back and neck pain, something people may be experiencing as a result of more time sitting and being at home. If you’re experiencing any neck or back pain or other issues, then please give us a call. We can do an evaluation and find customized exercises to help you get back to living your life without pain. To help with some of the effects of everyone being inside for the past couple of months, we are hosting a free exam week the second week of June. Space will be limited, so call now to reserve your seat! I look forward to seeing you there. Don’t hesitate to reach out if you have any questions. We’re here for you!

FREE EXAMWEEK! JUNE 8–12!

It's time to start thinking about bouncing back to normal ... Wouldn’t it be great to go into summer activities without worrying about pain or injury? For weeks now, people have been stuck in their homes, unable to do much of anything. Many people we've talked to have been in pain and unable to do anything because of it. We feel for you! To help, we are hosting a week of completely FREE exams for any of our past patients and their friends and family. It's time to get back to some normality, and that includes living a pain-free life. We are limiting the spots (10 per clinic) and will not be treating regular patients at this time. To secure your spot, call your local clinic! Caldwell: (208) 454-9839

Have a great start to your summer,

Nampa – Midland: (208) 461-5057 Nampa – Southside: (208) 465-9418

–Sean Weatherston

1 (208) 454-9839

3 TIPS FOR GOOD BRAIN HEALTH FROM HARVARD MEDICAL SCHOOL KEEP YOUR BRAIN YOUNG

of Harvard Medical School, also notes that “animals who exercise regularly increase the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought.” 2. PAY ATTENTION TO YOUR MENTAL HEALTH. Poor mental health can lead to impaired cognitive function. Chronic anxiety, depression, and exhaustion tend to cause low scores on cognitive function tests. But test scores aren't necessarily a sign of future cognitive decline, and Harvard Health Publishing urges readers to maintain good mental health and get restful sleep, as they are “certainly important goals” for improving cognitive function and overall well-being. 3. STAY CONNECTED. It’s not enough to focus on yourself. In order to maintain your long-term cognitive health, you should also focus on your connections with other people. According to Harvard Health Publishing, “Strong social ties have been associated with a lower risk of dementia, as well as lower blood pressure and longer life expectancy.” Make new friends, stay in touch with family members, and maintain positive relationships in your life. They say an ounce of prevention is worth a pound of cure. This is certainly true when it comes to your brain health. Do what you can today to protect your mental functions tomorrow.

As we age, our bodies change, including our mental functions. Cognitive decline is one of the biggest fears of aging, but it’s not inevitable. Though we’re still learning new things about how our brains work, there’s a lot of scientific research that shows how to keep your brain young. If you want to keep your mind sharp throughout your lifetime, then follow this advice from Harvard Medical School. 1. GET A GOOD WORKOUT. Exercising regularly helps all the muscles and organs in your body, even your brain! A good workout can lower your blood pressure and improve your cholesterol levels, which help your brain and your heart. Harvard Health Publishing, a website

2 WAYS TO REVIVE YOUR LIFE THIS SUMMER If the mercurial spring weather has prevented you from getting out as much as you would have liked these past few months, you might be feeling a bit of cabin fever about now. Luckily, you can still introduce positive changes to your life that help you feel healthier and younger. Here are two ways to awaken your body and mind. FEELING RENEWED AT ANY AGE

activity you may have always wanted to try but never had the chance, like yoga or even a video game. Trying out new things keeps your brain active. You may even discover a new favorite activity along the way!

PAY ATTENTION TO MENTAL HEALTH.

Although more years provide more experience and knowledge, sometimes they also come with heavy baggage. The loss of a loved one, trauma, and other struggles can impact your life in later years. This is why it’s good to practice mindfulness. Take some time to focus on the present. Go for a walk and listen to the world around you, feel the fresh air against your skin, fill your lungs, and take in everything you can see. Meditation is also a good way to spend a few minutes

ADOPT A NEW ACTIVITY.

As you get older, it’s not uncommon to drift further from the lifestyle you had in your 20s and 30s. Things have settled down, and you know a bit more about who you are, what you enjoy, and what you’re capable of. With this better understanding, you can make choices more aligned with your true interests and personality. Think about getting involved with a new

to focus on your body in the moment and the things in life that make you happy. Practices like these can help you feel lighter, both physically and emotionally. Growing older doesn’t mean you can’t feel renewed and positive. This isn’t just an impossible idea — it’s a reality.

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DO YOUR HOMEWORK! WHY YOUR AT-HOME PHYSICAL THERAPY EXERCISES MATTER FOR HEALING

make this process as easy for you as possible. If you’re struggling to commit to your at-home exercises or if you need additional instruction, talk to your therapy team. We can help you gain the confidence you need to crush those at- home exercises and get you back to the activities you love.

every single day. While rest is vital to the healing process, continuing to keep your joints limber, moving, and functioning at their best is also key! So, by sticking to your home exercise program, you are effectively supplementing the extensive care your therapist provides for you at each appointment. Additionally, doing your at-home routine while you are in physical therapy prepares you for life after this therapy ends. As much as we love seeing you at your appointments, you’re bound to return to the real world and not see us quite as often. That is the goal, after all! But in order to continue a healthy lifestyle, you have to continue moving your joints and body in a healthy way. Your at-home exercises are a great first step, and your therapist can offer progressions to continue challenging you when those moves become second nature to you and your body. Like many things in life, physical therapy comes with a need for dedication, but any physical therapist’s goal is to

Seeking rehabilitation through physical therapy can be one of the wisest choices you make for your health, well-being, and life. But committing to a physical therapy routine is much more than just showing up for your appointments. YOUR AT-HOME WORKOUT, OR HOME EXERCISE PROGRAM, IS JUST AS IMPORTANT. Working out may seem counterproductive to healing, but your home exercise program is designed specifically for your ailments. Your physical therapist will tailor an exercise routine for you and teach you the moves while offering specific advice and providing tools to guide you through each movement. If you can commit to doing your home exercise program on a regular basis, then you may just reap the benefit of healing faster. Think about it this way: Physical therapy heals through movement, yet you typically do not see your physical therapist for this healing movement

VEGAN BLT SALAD Inspired by RabbitAndWolves.com

TAKE A BREAK!

INGREDIENTS

• 1/2 cup water • 2 tsp agave • 2 tsp nutritional yeast • Salt and pepper, to taste • Lettuce of choice • 1/2 cup cherry or sun-dried tomatoes • Croutons (optional)

• 1/2 tbsp liquid smoke • 1 tbsp maple syrup • 5 tbsp soy sauce (or tamari), divided

• 1 cup coconut flakes • 15 oz extra-firm tofu • 1/2 cup coconut oil, melted • 2–3 cloves garlic • 1/4 cup apple cider vinegar

DIRECTIONS

5. To make the dressing: In a blender, add tofu, coconut oil, garlic, 4 tbsp soy sauce (or tamari), apple cider vinegar, water, agave, nutritional yeast, salt, and pepper. Blend until smooth. 6. In a large bowl, toss the lettuce, tomatoes, croutons, “bacon” bits, and dressing. 7. Serve chilled.

1. Heat oven to 350 F. 2. To make the “bacon” bits: In a large bowl, combine liquid smoke, maple syrup, and 1 tbsp of soy sauce (or tamari) and completely coat coconut flakes with the mixture. 3. On a prepared baking sheet, spread out the coated coconut flakes in a single layer. 4. Bake for 10–15 minutes or until the flakes are crispy. Let cool.

3 (208) 454-9839

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1906 Fairview Ave., Ste. 410 Caldwell, ID 83605

(208) 454-9839 altitudept.com

INSIDE THIS ISSUE

1. COVER TITLE 1.

LOOKING FORWARD TO SUMMER

2. HARVARD'S TIPS TO KEEP YOUR BRAIN YOUNG HOW TO FEEL RENEWED AT ANY AGE 3. WHY A HOME EXERCISE PROGRAM IS VITAL TO HEALING 4. BATTLE YOUR FRIENDS AND GET HEALTHIER WITH THESE 3 PLATFORMS

GAME ON! 3 PLATFORMS FOR COMPETING ONLINE AND CRUSHING YOUR FITNESS GOALS

StepBet, and RunBet ask each user to place monetary bets on their ability to achieve various wellness goals. You can also challenge your friends and family to place bets and stay motivated together. All the money is placed into a pot, and when you complete your goal, you get your money back. Some users say they’ve even made a profit! Search for DietBet, StepBet, and RunBet in your app store and get started.

Through smartphone apps like Words With Friends and 8 Ball Pool, you can compete against your loved ones from virtually anywhere, and creators in the fitness world have taken notice. Now, a number of virtual fitness programs offer the same level of friendly competition along with the satisfaction of completing your fitness goals. Below are three platforms to get you started! VIRTUAL RUN EVENTS With all the excitement of a footrace and no crowd to deal with, Virtual Run Events brings 1-mile, 5K, 10K, half-marathon, and full marathon races to you. Racers choose a distance to run around their neighborhood, on the treadmill, or at the park, and their friends and family compete in the very same races wherever they happen to be. As a bonus, proceeds from a number of these events also support nonprofit organizations. Visit VirtualRunEvents.com to sign up for a race and lace up your shoes wherever you are. DIETBET, STEPBET, AND RUNBET Looking for a little extra motivation to meet your health and fitness goals? Try involving money and a little friendly competition. DietBet,

FITOCRACY Calling all gamers! This is the fitness platform just for you. Invented by gamers, Fitocracy tracks fitness achievements and rewards users as if they were playing a video game. With quests, badges, and multiplayer gaming options, you’ll be motivated to work hard for your goals. Connect with new online friends or invite your loved ones to join you on Fitocracy. It doesn’t get much better than dueling friends or family in a classic one-on-one wellness competition! Learn more at Fitocracy.com.

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FREE EXAM WEEK

WHEN: June 8–12, 2020

WHERE: Altitude Physical Therapy 1906 Fairview Ave., Suite 410, Caldwell 208.454.9839 130 S. Midland Blvd., Nampa 208.461.5057 3151 Greenhurst Rd., Nampa 208.456.9418

Spaces are limited — only 10 slots per clinic! Call now to reserve your spot!

BOUNCE BACK TO NORMAL AFTER COVID-19 It’s been a long, hard couple of months.

Many people were directly or indirectly impacted by COVID-19. Whether you were working in a hospital, grocery store, delivery service, or any other business that kept our daily lives running as close to “normal” as possible, or if you were practicing social distancing from home to help flatten the curve, everyone has one thing in common …

IF YOU SUFFER FROM: Lower Back Pain Neck Pain Shoulder Pain Knee Pain Arthritis Difficulty Walking Sciatica Poor Balance Come in for a 30 minute FREE EXAM by a physical therapist to determine the cause of your pain and outline a plan for a successful treatment.

COVID-19 did not help to get rid of your pain. Many of our patients have told us that they’ve been at home, sore, stiff, and in pain because they cannot get out and move like they’re used to doing. With that being said, we are having a week of completely FREE EXAMS for all of our past patients and their friends and family members. We can’t wait to see you! Remember, space is limited , so give us a call!

–Sean Weatherston

Caldwell: 208.454.9839 Nampa - Midland: 208.461.5057 Nampa - Southside: 208.456.9418 AltitudePT.com

CALL NOW! Free exam times will fill up! You must schedule in advance!