Kinetic PT - January 2021

JANUARY 2021

847-515-8970 • www.KineticPTS.com

TIME TO INDULGE IN YOUR HOBBY! FOR ME: YEAR-ROUND GOLF AT HOME

Did you know that January is National Hobby Month? I didn’t either! Each month seems to be dedicated to some type of holiday and celebration, and this one grabbed my attention this month. Hobbies are a great way for us to relax after a long day and occupy our free time. Personally, I don’t have a ton of hobbies, but the one I do have, I really enjoy. My main hobby is golf, though it took me a while to warm up to it. When I was younger, my dad and grandpa always went golfing, but I was never interested in it. All I wanted to play was sports like football, basketball, or baseball. It wasn’t until I was a teenager that I started to dabble a little bit in golf. Even then, I didn’t really get into it and start actively playing until I was about 30. Unfortunately, I don’t get to go out and play as much as I would like to. I try to get out at least a few times a year with some friends or my oldest son, Zach, but sometimes life happens, and we don’t make it. Sometimes I get a little jealous when some of my patients tell me they get out a couple times a week. This year, though, was especially hard for anyone to get out and swing their clubs. With the safety measures and restrictions in place, I didn’t make it out to the golf course hardly at all. Luckily, even if I can’t get out to the course, I can still practice at home. I’ve kind of taken practicing golf to the extreme — I have a net and a hitting mat set up down in my basement. No matter what time of year it is, I’m known to go down there and hit a few golf balls and practice my swing. That way, if I do actually get out — my whole three times a year — I’m not a complete hack out there. But, even though I have a whole setup and practice quite a bit, my shots are in no way perfect. There’s a dent in the water heater where I hit a golf ball and missed my mark. Plus, on

more than one occasion, I’ve had to duck for cover when a golf ball came bouncing back at me. No matter if I’m out on the golf course or down in my basement, golf is still a nice hobby and a great way for me to relieve stress. If I’m stressed about something, I can head downstairs and hit a few golf balls without worrying too much where they’re going because I’m just aiming for the net. It’s a great way for me to get away from it all for a while, and it helps me wind down, which is what I think all hobbies do for people. Finding a hobby that helps you destress is very important. In our situation right now with the pandemic, a hobby can give you a reprieve from the things that cause you stress. Giving yourself time to recuperate boosts your mental health and energizes you to take on the next day and the day after. To celebrate National Hobby Month at the beginning of the year, now is the perfect time to pick up a new hobby or rekindle one you may have set aside this past year. –Mike Ulmer

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Everyone’s done it. We’ve rung in the new year on the promise that this is our year to get healthy. We’re going to finally lose the weight, eat healthier, and feel better than ever. Sadly, many of us fail at this endeavor every single year . Let’s make 2021 different! Work toward your wellness goals by trying monthly challenges. These challenges allow you to focus on one area of your wellness each month, which will ultimately ensure you create sustainable habits. Here are three challenges to get you started! JANUARY: STEP UP Getting extra steps in during the day is the quickest way to introduce more activity into your life. Start easy and just track your regular steps for one week. Then, set a goal to get 1,000 more steps than that in the following week and build from there. Keep going until you’re regularly hitting a number that is at least 5,000 steps beyond your baseline! (If you don’t have an Apple Watch, Fitbit, or other fitness tracking device, find an old-fashioned pedometer and get to work!) FEBRUARY: DRINK UP Tracking your water intake and challenging yourself to drink more can help you feel more energized and make progress on your other goals. Start by calculating how much water you need to consume. Experts suggest

taking your body weight, dividing it by two, and drinking that many ounces of water each day. (For example, a person who weighs 150 pounds should drink 75 ounces of water.) Can you drink that much water each day for 30 days? If not, drink more each day throughout the month until you reach your goal. Give it a shot. We guarantee you’ll have more energy! MARCH: BULK UP Choose one area of your body to focus on this month. Want to improve your arm strength? Work your way up from five to 50 pushups throughout the month. Follow the same formula with squats if you want to focus on your legs. Or, try planking to strengthen your core. Start the month by holding the plank for 30 seconds and work your way up to 2–3 minutes! As you progress in each challenge, you’ll notice significant improvement. For the best results, rest whatever area of your body you’re focusing on during your regular exercise routine. (That’s how muscle grows!)

“Before I came to Kinetic Physical Therapy, the simplest things were extremely painful. Now that I have completed therapy, I can do those tasks pain-free. The staff at Kinetic was absolutely fantastic. My therapy was a fantastic experience.”

“Prior to my first visit with Mike, I had trouble sleeping because of the pain. I could not walk or stand for any length of time — now my pain is gone. I am sleeping better, and I can walk now with more confidence.”

–Gerald Knust

–Colleen Lajdziak

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to walk and maintain control of their movement, even on icy walkways. Nonslip shoes or slip-on cleats are excellent choices that can reduce your risk of slipping on slick surfaces. • Don’t rush yourself. Taking shortcuts through uncleared walkways rather than walking on cleared sidewalks and paths is dangerous. Even if you’re trying to save yourself a few extra minutes, take the long way around. These areas are cleared in order to keep people safe. Be sure to give yourself plenty of time to get from point A to point B. • Step carefully out of a vehicle. When stepping out of your car, it’s important to plant both feet firmly onto the ground before getting up and out. If you’re still uncertain about your footing, use the car door frame — not the door itself — to

Sudoku a slip-and-fall during these cold months. Luckily, physical therapy can help improve your balance by strengthening your body. To learn more, call Kinetic PT Specialists today at 847-515-8970. Unfortunately, ice and snow might not always be the primary cause for the fall. If someone’s balance isn’t what it should be, they have an increased likelihood of suffering ensure you have your balance before moving. Another important tip is to avoid walking on icy driveways and sidewalks. If you must walk to the mailbox, instead of walking across the dangerous driveway, get into your car to back up, then pull up to the mailbox to get your mail. It might take a little extra time, but it will help you avoid falling and injuring yourself. Additionally, you can look for snow removal services in your area to help clear your driveway for you.

Many of us look toward the coming winter months with mixed feelings. Some people enjoy the snow, cold weather, and prospect of curling up under a warm blanket with a hot cup of cocoa. Others look forward to the end of winter and the beginning of spring. Whether you enjoy winter or not, it’s still important to be aware that ice, snow, and sleet make for poor walking conditions, which increase the likelihood of slip-and-fall accidents. To protect and prevent yourself from slipping and injuring yourself this winter, you should follow several important tips. • Wear shoes with tread. The shoes you wear can help you avoid a slip-and-fall. Shoes with good traction help grip the ground firmly, allowing a person Avoid Slips and Falls This Winter Season

Easy One-Pot Lentil Soup

Inspired by MinimalistBaker.com

INGREDIENTS • 2 tbsp coconut oil • 2 cloves garlic, minced • 2 shallots, diced • 4 large carrots, sliced thin • 4 stalks celery, sliced thin • Sea salt, to taste • Black pepper, to taste

• 3 cups red potatoes, cubed • 4 cups vegetable broth • 2–3 sprigs fresh rosemary or thyme, chopped • 1 cup uncooked green lentils, rinsed and drained • 2 cups chopped kale

DIRECTIONS 1. In a large pot, heat oil over medium heat and sauté garlic, shallots, carrots, and celery for 4–5 minutes, adding salt and pepper to taste. 2. Add potatoes to pot, along with more salt and pepper. Sauté for 2 minutes. 3. Add vegetable broth and herbs, then bring soup to a simmer. 4. Add lentils, stirring until soup returns to a simmer. Then, turn the heat to low and cook soup uncovered for 15–20 minutes. 5. Finally, add kale and additional salt and pepper as needed. Cook for 3–4 minutes, thin soup with additional vegetable broth as needed, and serve!

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

847-515-8970 www.KineticPTS.com

11920 Oak Creek Parkway Huntley, IL 60142

INSIDE Finding Time to Practice My Swing PAGE 1

Make Resolutions Easier With Fitness Challenges PAGE 2

My PT Story PAGE 2

3 Tips to Prevent Slips and Falls PAGE 3

Easy One-Pot Lentil Soup PAGE 3

These Old-School Hobbies Are Making a Huge Comeback PAGE 4

January is National Hobby Month — and for good reason! As people set goals for 2021, they’re also thinking about trying new hobbies. But with so many out there, picking just one

has been kept alive. When many people were stuck at home last year, they rediscovered their card collections and remembered how much fun they were. As a result, card sales

can be a hobby in itself. Thanks in part to COVID-19, many people have rediscovered old-school hobbies. Some of these have been around for decades or even longer, and others have established communities that can rely on one another for support, sharing information, and more. Here are four

went through the roof, and online card communities lit up with activity from

all over the world. RESTORING CARS

Car restoration is a hobby that lets you get your hands dirty, and it’s one that you can do with your kids or grandkids. It can be not only educational for them but also fun! Together, you can track down parts, talk to folks who are also interested in restoration, and learn about the history of your car. Though car restoration can be a bit costly and time consuming, it’s certainly a journey worth taking. EMBROIDERING Embroidery has taken off because it’s both inexpensive and fairly easy to get into. Plus, many people have fallen in love with its meditative quality. One of the great things about embroidery is that you can use it to make amazing personalized gifts, like pillows, wall hangings, and kitchen towels!

great examples. MAKING BREAD

Over the last year, interest in this ancient hobby has skyrocketed. Homemade bread is tastier and more nutritious than store-bought, and it’s so satisfying to watch it come together. Not to mention it’s a great skill to have! With so many types of bread to try, you’re not going to run out

of ideas any time soon. COLLECTING CARDS

No matter what people were into during the ’70s, ’80s, and ’90s, there was a trading card game for it. And even going into 2021, that tradition

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