OrthosportsPT_Prevent injuries with physical activity

Health & Fitness We help people in pain return to normal naturally.

Are you in pain and want to know how physical therapy can help? Our therapists are happy to provide a free screening of your condition. Call 716.839.3705 (Amherst) or 716.634.1578 (Clarence) to schedule!

Our free workshops will begin again in the near future. More information will be posted on our website and Facebook page SPECIAL OFFER!

4 TIPS TO STAY MOTIVATED TO EXERCISE

Many people think “sprains” and “strains” are synonymous; however, they have one distinct difference. Sprains occur when a ligament is stretched beyond its limits or torn, while strains occur when a tendon is stretched beyond its limits or torn. Tendons are tissues that connect muscles to bones, and ligaments are tissues that connect bones to one another. Sprains and strains can both range from mild to severe, and even mild ones may take up to 6 weeks to heal. When they become more severe, braces or surgical correction may be necessary. This will require a longer recovery time, up to 8 weeks or longer, and physical therapy treatments will likely be prescribed. It is important to note that it is in your best interest to have a physical therapist make sure a sprain or strain is fully healed before returning to your normal level of physical activity, as it is common for old sprains and strains to develop again in the future if they have not been properly rehabilitated. Tendinitis is an overuse injury that causes the tendons to become inflamed. There are several reasons why tendinitis may occur, but whatever the case may be, we know that it has developed as a result of unnecessary amounts of strain. For example, some people may develop tendinitis in their shoulders or elbows because of improper posture. If the neck and back are not properly

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aligned, unnecessary stress is placed on other parts of the body. Movements in the shoulders and arms are altered as a way to compensate, causing increased strain on the tendons. Tendinitis can be corrected with physical therapy treatments since PTs are trained in relieving pain, decreasing inflammation, and restoring you to your normal posture, motion, and function. How can I prevent these injuries? While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: While it is always a wise decision to consult with a physical therapist, there are some tips you can implement into your personal life as well, in order to decrease your risk of sustaining an injury. These include: Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing. Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports drinks, such as Gatorade. Hydrating and eating nutritious meals. Did you know that your body is over 70% water? Because of this, it requires water in order to remain supple and function properly. Without adequate water and nutrition, your body’s tissues are more prone to over-stretching and injury. Make sure you drink the recommended 8 glasses of water a day, and always keep a water bottle with you when you are working out. If needed, you can also replenish your electrolytes with sports rinks, such as Gatorade. Staying within your abilities. It is important to train and practice for any physical activity you’d like to try. Start small in the beginning and build up from there. t ying within your ab l ties. It is important o trai and practice for any physical tivity you’d like to try. Start small in the beginning and build up from there. TIPS FOR PREVENTING AVOIDABLE INJURIESWITH PHYSICAL ACTIVITY (continued outside) aligned, unnec ssary stress is placed on other parts of the body. Movements in the sho lders and arms are alter as a way to compensate, causing i creased strain on the te ons. Tendini is can be corrected with physical therapy treatments since PTs ar trained in relieving pain, decreasing inflammation, and restoring you to your normal postur , motion, and function. How can I prevent these injuries? TIPS FOR PREVENTING AVOIDABLE INJURIESWITH PHYSICAL ACTIVITY (continued outside) Stretching. This is one of the most important ways to prevent injuries. Your tissues require water in order to be elastic, and stretching helps to bring water into the tissues. This increases muscle flexibility and prevents them from becoming stiff or tight, thus decreasing the chances of them over-stretching and/or tearing.

Call 716.839.3705 (Amherst) or 716.634.1578 (Clarence) to schedule today! Call 716.839.3705 (Amherst) or 71 .634.1578 (Clarence) to schedule today!

For example, if you aren’t used to running but you’d like to complete a 5k, don’t start off with 3-mile runs. Begin with a half-mile and slowly build up. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits of your body and can create an exercise plan for you to reach your physical goals. Using the proper equipment. When engaging in any type of physical activity, it is important to make sure you have the right equipment. For example, running shoes, hiking boots, helmets, and more can help you avoid injury and stay safe while doing the activities you enjoy. They can make all the difference when it comes to preventing injuries. What should I do now? If you are suffering from aches and pains, you think you may have sustained an injury, or you’d like to learn more about injury prevention, contact OrthoSports today. One of our dedicated physical therapists would be happy to meet with you for a consultation and discuss how our different programs can help you remain active and pain-free!

Relieve Pain In Minutes Try this exercise to strengthen your core muscles.

CALF FOAM ROLL Helps to massage calf muscles.

Sit on the floor and cross one ankle over the other. Using a foam roller, move your bottom calf back and forth over the roller. Repeat 20 times on each leg.

exercises copyright of

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Follow and review us on social media! Follow and review us on social media! F llow and r view us on social media! Fol ow and review us on s cial media! There is a saying that ays what gets measured, gets don so be sure to measure your progress and celebrate your successes. Ke p track of your monthly progress to see improvement. Update your exercise plan as you progress. And don’t forget to build rewards in to your plan. Treat yourself to a massage or something special you’ve been wanting to do when you meet your goals. Celebrate your successes! There is a saying that says what gets measured, gets done so be sure to measure your progress and celebrate your successes. Keep track of your monthly progress t see improvement. Update your exercise plan as you progress. And don’t forget to build rewards in to your plan. Treat yourself to massage or som thing special you’ve been wanting to do when you meet your goals. Celebrate your successes! We’ve all gone a little crazy during this COVID 19 pandemic, so to ease some of that craziness, Orthosports is having a sale on laser packages. For a limited time, we are offering 25% off the usual price of our packages. This is a great opportunity to take advantage of the benefits of what laser therapy offers. Do you have chronic pain? Stiff/swollen joints? How about a more recent injury that you want to speed up the healing process? If you said yes to any of these things, then laser treatment is for you. Call our office now at (716) 634-1578 to schedule a demonstration or to buy a package. This offer expires 09/30/20. Do you have chronic pain? Stiff/swol en joints? How about a more recent injury that you want to speed up the healing process? If you said yes to any of these things, then laser treatment is for you. Call our of ice now at (716) 634-1578 to schedule a de onstration or to buy a package. This offer expires 09/30/20. D you have chronic pain? Stiff/swollen joints? How about a mor rece t injury that you want to speed up the healing process? If you said yes to any of these things, then laser treatment is f r you. Call our office now at (71 ) 634-1578 to schedule a demons rati n or to buy p ckage. This off r expires 09 30/20. Do you have chronic pain? Stiff/swollen joi ts? How about a more recent injury that you want o spe d up the healing process? If you said yes to any of these things, then laser treatment is for you. Cal our ffice now at (716) 634-1578 to schedul a demonstration or to buy a package. This offer expir s 09/30/20. There is a saying that says what gets measured, gets done so be sure to measure your progress and celebrate your successes. Keep track of your monthly progress to see improvement. Update your exercise plan as you progress. And don’t forget to build rewards in to your plan. Treat yourself to a massage or something special you’ve been wanting to do when you meet you goal . Celebrate your successes! e’ve all gone a little crazy during this COVID 19 pandemic, so to ease some of that craziness, Orthosports is having a sale on laser packages. For a limited time, we are of ering 25% of the usual price of our packages. This is a great opportunity to take advantage of the benefits of what laser therapy of ers. We’ve all gone a ittle crazy during this COVID 19 pandemic, so to a e some of hat craziness, Orth sports is having sale on laser p ckages. For a limited time, we are offering 25% off the usual price f our p ckages. This is a great pportunity o take dv ntage of the benefits of wh t laser therapy offers. We’ve all gone a little crazy during this COVID 19 pandemic, so to ease some f that craziness, Orthosports is having a sale on laser packages. For a limited time, we are off ring 25% off the usual price of our packages. This is a great op ortunity to take dvantage of the benefits of what laser therapy offers. You’ll be more likely to exercise if you find a convenient time to do it. Maybe it’s first thing in the morning or after work before dinner. Combine activity with something that’s already part of your day, like walking the dog or doing housework. If you don’t have 30 minutes, shoot for 10 minute sessions throughout the day. Research tells us that three 10 minute sessions of activity is as effective as one 30 minute bout. 3. M ke Exercise a Soci l Activity The key to sticking wih exercise is to ake it interesting and enjoyable. Some people like to walk on a treadmill and others find that boring. Be creative. Do things you enjoy but do them at a faster pace. Be sure to include endurance, strength training, balance and flexibility exercise. Variety will help keep things interesting. Try something new to keep your interest alive. 2. Find Ways to Fit Exercise into Your Day You’ll be more likely to exercise if you find a convenie t time to do it. Maybe it’s first thing the morning or after work before din er. Combine activity The key to sticking wih exercise is to make it interesting and enjoyable. Some people like to walk on a treadmill and others find that boring. Be creative. Do things you enjoy but do them at a faster pace. Be sure to include endurance, strength training, balance and flexibility exercise. Variety will help keep things interesting. Try something new to keep your interest alive. 2. Find Ways to Fit Exercise into Your Day 25%OFF OUR LASER PACKAGES! SPECIAL OFFER! 25% FF OUR LA ER PACKAGES! SP CIA O E 25%O F OUR LASER PACKAGES! SPECIAL OFFER! 5%OFF OUR LASER PACKAGES! S E IAL OFFER! The key to sticking wih exercise is to make t inter sting nd enjoyable. Some people like to walk on a treadmill and others find that boring. Be creative. Do things you enjoy but do them at a faster pace. Be sure to include endurance, strength training, balance and flexibility exercise. Variety will help keep things interesting. Try something new to keep your interest alive. 2. Find Ways to Fit Exercise into Your Day Physical activity is a great way for older adults to gain substantial health bene its and maintain independence. Try to make exercise a priority. Rem b r that being active is one of he most importan things u can do each day to maintain and improve alth. Try these tips to help you stay motiv ted to exercise. 1. Find Ways to Make Exercise Fun & Enjoyable 3. Garlic. Garlic is a member of the allium family— which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. 3. Garlic. Garlic is a member of the allium family— which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. 2. Fatty fish. Fatty fish like salmo , tuna, trout and macke el are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taki g an omega-3 supplement. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawber ies, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones. 6. V tamin C. Antioxida ts n v tamin C may slow the progressi n of OA. You can ge v tamin C from strawberries, kiwi, pineapple, or cantaloupe. Howev r, e warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses v tamin C can incr as the risk of kidney stones. 6. Vitamin C. Antioxidants in vitamin C may slow the progression of OA. You can get vitamin C from strawbe ries, kiw , pineap le, or cantaloupe. Howev r, we warn you ag inst aking sup lements with much igher dose than 65 to 8 mill grams, becaus in large dose vitamin C can in rease the risk of kidney stones. Physical activity is a great way for older adults to gain substantial health benefits and maintain independence. Try to make exercise a priority. R member that being active is one of the most important things you can do each day to maintain and improve health. Try these tips to help you stay motivated to exercise. 1. Find Ways to Make Exercise Fun & Enjoyable P sical activity is a great way for older adults to gain subst ntial health enefits and mai tain independence. Try to make exercise a priority. R r t at eing activ i of he most important things you can d y to maintain an i e h alth. Try these tips to help you stay motiv ted to x rcise. 1. Find Ways to Make Exercise Fun & Enjoyable 3. Garlic. Garlic is a member of the alliu family— which also includes onio s and leeks. These items co t in a c mpound called diallyl disulfide th t may help with a number of diseases—including arthritis. 3. Garlic. Garlic is a member of the allium family— which also includes onions and le ks. Thes items contain a compound called ially isulfi e that may help with a number of disease —includ g arthrit s. 4 Tip to St y Motivated to Exercise ips to Stay Motivated to Exercise FOOD CHOICES TO HELP EASE ARTHRITIS PAIN CHOIC S TO H L EAS ARTH I IS PAI FOOD CHOICES TO HELP EASE ARTHR TIS PAIN FOOD CHOICES TO HELP EASE ARTHRITIS P IN FREE WORKSHOP! Our free workshops will begin again in the near future. More information will be posted on our website and Facebook page FREE WORKSHOP! Our free workshops will begin again in the near future. More information will be posted on our website and Facebook page FREE WORKSHOP! 1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. to steoarthritis. Try adding broccoli, Bru sels sprouts, c bbage, kale or cauliflower to your salad or stir-fry. 4 Tips to Stay Motivated to Exercise 4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward of inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly cur ies. 5. Turmeric. One of the best-res arched inflammation fighters i n’t a fo d at ll, but a spice. Tumeric ontains a compound called curcumin. T e compound has be n used for centuries in I dia to ward off inflammatory disease . You’ll find this yellow spice in I dian cu sines—particular y cur ies. 4. Tart cherries. Some people with arthritis have found relief from products made from tart cher ies. The ingredient in cher ies that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 4. Tart cherries. Some ople with arthritis have found relief from products made from tart cherries. The ingredie t in cherries t at helps with joint symptoms is the sam one that give this fruit its red color—anthocyanin. 4. Tart cherries. Some people with arthrit s ave found reli f rom p ducts made from tart che ries. The ingr dient in cherries that helps with joint symptoms i the am one that gives this fruit ts red col r—anthocyani . 5. Tu meric. One of the b t-researched inflammation fighters isn’t a food at all, but a spice. Tumeric co tains a c mpound called curcumin. The c mpound has been used for centuries in India to ward o f inflammatory di eases. You’ll find this yellow spice in Indian cui ines—particularly curries. 1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 2. Fat y fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fat y acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 2. Fatty fish. Fatty fish like salmon, tuna, trout and macker l are rich in omega-3 fatty acids, which help fight inflammation. Try ad ing fish to your diet a couple of times a week. If you’re not a big fan of sh, ask your doctor about aking n omega-3 sup lement. 1. Broc oli, Brus els prouts and cab age. Thes veg ies are pa t of the cruciferous family, and they are full of a c mpound called sulforaphane, which elps low cartilage d mage in joints due to os eoarthrit s. Try ad ing broc oli, Brus els sprout , cab age, k le or cauliflower to your sal d or stir-f y. 1. Br ccoli, Bru sels sprouts and c bbage. These v ggies are part of the cruciferous family, and they are full of a c mpound called sulfor phane, which helps slow c rtilage damage joints due Call us today at (716) 634-1578 or visit our website at orthosportspt.com to learn more about our Free Workshops and how they can help you! Call us today at (716) 634-1578 or visit our website at ortho portspt.com to l arn more ab ut ur Free Workshops and how they can help you! rkshops ill begin again in the near future. More i f r ti ill e posted on our website and Facebo k page ur fre Call us today at (716) 634-1578 or visit our website t rts t.com to learn more about our Fre Workshops and how they can help you! Finding an exercise buddy to partner with helps keep you motivated. Take a walk with coworkers during your lunch break. Take a dance class. Play sports during family gatherings or go for a hike together. 4. Keep Track of Your Progress with something that’s already part of your day, like walking the dog or doing housework. If you don’t have 30 minutes, s oot for 10 minute sessions throughou the day. Rese r h t ll u that three 10 minute sessions of activity is s effective as on 30 minute bout. 3. Make Exercise a Social Activity You’ll be more likely to exercise if you find a convenient time to do it. Maybe it’s first thing in the morning or after work before dinner. Combine activity with something that’s already part of your day, like walking the dog or doing housework. If you don’t have 30 minutes, shoot for 10 minute sessions throughout the day. Research tells us that three 10 minute sessions of activity is as effective as one 30 minute bout. 3. Make Exercise a Social Activity Find ng an exercise budd to pa tner with helps keep you motivated. Take a walk with coworkers during your lunch break. Take a dance class. Play sports during family gatherings or go for a hike together. 4. Keep Track of Your Progress Finding an exercise buddy to partner with helps keep you motivated. Take a walk with coworkers during your lunch br ak. Take a dance class. Play sp rt during family gatherings or go for a hik together. 4. Ke p Track of Your Progre s

4 Tips to Stay Motivated to Exercise Physical activity is a great way for older adults to gain substantial health benefits and maintain independence. Try to make exercise a priority. Remember that being active is one of the most important things you can do each day to maintain and improve health. Try these tips to help you stay motivated to exercise. 1. Find Ways to Make Exercise Fun & Enjoyable The key to sticking wih exercise is to make it interesting and enjoyable. Some people like to walk on a treadmill and others find that boring. Be creative. Do things you enjoy but do them at a faster pace. Be sure to include endurance, strength training, balance and flexibility exercise. Variety will help keep things interesting. Try something new to keep your interest alive. 2. Find Ways to Fit Exercise into Your Day The key to sticking wih exercise is to ake it interesting and enjoyable. Some people like to walk on a treadmill and others find that boring. Be creative. Do things you enjoy but do them at a faster pace. Be sure to include endurance, strength training, balance and flexibility exercise. Variety will help keep things interesting. Try something new to keep your interest alive. 2. Find Ways to Fit Exercise into Your Day You’ll be more likely to exercise if you find a convenient time to do it. Maybe it’s first thing the morning or after work before din er. Combine activity You’ll be more likely to exercise if you find a convenient time to do it. Maybe it’s first thing in the morning or after work before dinner. Combine activity with something that’s already part of your day, like walking the dog or doing housework. If you don’t have 30 minutes, shoot for 10 minute sessions throughout the day. Research tells us that three 10 minute sessions of activity is as effective as one 30 minute bout. 3. Make Exercise a Social Activity Finding an exercise buddy to partner with helps keep you motivated. Take a walk with coworkers during your lunch break. Take a dance class. Play sports during family gatherings or go for a hike together. 4. Keep Track of Your Progress Finding an exercise buddy to partner with helps keep you motivated. Take a walk with coworkers during your lunch break. Take a dance class. Play sports during family gatherings or go for a hike together. 4. Keep Track of Your Progress There is a saying that says what gets measured, gets done so be sure to measure your progress and celebrate your successes. Keep track of your monthly progress to see improvement. Update your exercise plan as you progress. And don’t forget to build rewards in to your plan. Treat yourself to massage or som thing special you’ve been wanting to do when you meet your goals. Celebrate your successes! Do you have chronic pain? Stiff/ wollen joints? How about a more recent injury that you want to speed up the healing process? If you said yes to any of these things, then laser treatment is for you. Call our office now at (716) 634-1578 to schedule a demonstration or to buy a package. This offe expires 09/30/20. Do you have chronic pain? Stiff/swol en joints? How about a more recent injury that you want to speed up the healing process? If you said yes to any of these things, then laser treatment is f r you. Call our of ice now at (716) 634-1578 to schedule a de onstration or to buy a package. This offer expires 09/30/20. D you have chronic pain? Stiff/swollen joints? How about a more r ce t injury that you want to speed up the healing process? If you said yes to any of these things, then laser treatment is f r you. Call our office now at (71 ) 634-1578 to schedule a demons rati n or to buy p ckage. This off r expires 09 30/20. Do you hav chronic pain? Stiff/swollen joi ts? How about a more recent injury that you want to spe d up the healing process? If you said yes to any of these things, then laser treatment is for you. Cal our ffice now at (716) 634-1578 to schedul a demonstration or to buy a package. This offer expir 09/30/20. There is a saying that says what gets measured, gets done so be sure to measure your progress and celebrate your successes. Keep track of your monthly progress to see improvement. Update your exercise plan as you progress. And don’t forget to build rewards in to your plan. Treat yourself to a massage or something special you’ve been wanting to do when you meet your goals. Celebrate your successes! There is a saying that ays what gets measured, gets don so be sure to measure your progress and celebrate your successes. Ke p track of your monthly progress to see improvement. Update your exercise plan as you progress. And don’t forget to build rewards in to your plan. Treat yourself to a massage or something special you’ve been wanting to do when you meet your goals. Celebrate your successes! Follow and review us on social media! Follow and review us on social media! F llow and r view us on social media! Fol ow and review us on s cial media! with something that’s already part of your day, like walking the dog or doing housework. If you don’t have 30 minutes, s oot for 10 minute sessions throughout the day. Research tells us that three 10 minute sessions of activity is as effective as one 30 minute bout. 3. Make Exercis a Social Activity You’ll be more likely to exercise if you find a convenient time to do it. Maybe it’s first thing in the morning or after work before dinner. Combine activity with something that’s already part of your day, like walking the dog or doing housework. If you don’t have 30 minutes, shoot for 10 minute sessions throughout the day. Research tells us that three 10 minute sessions of activity is as effective as one 30 minute bout. 3. Make Exercise a Social Activity 25%OFF OUR LASER PACKAGES! SPECIAL OFFER! 25% FF OUR LA ER PACKAGES! SPECIAL O E 25%O F OUR LASER PACKAGES! SPECIAL OFFER! 5%OFF OUR LASER PACKAGES! SPECIAL OFFER! FREE WORKSHOP! Our free workshops will begin again in the near future. More information will be posted on our website and Facebook page FREE WORKSHOP! Our free workshops will begin again in the near future. More information will be posted on our website and Facebook page Call us today at (716) 634-1578 or visit our website at orthosportspt.com to learn more about our Free Workshops and how they can help you! Call us today at (716) 634-1578 or visit our website t rts t.co to learn more about our Fre ops and how they can help you! Call us today at (716) 634-1578 or visit our website at orthosportspt.com to learn more about our Free Workshops and how they can help you! 4 Tips to Stay Motivated to Exercise Physical activity is a great way for older adults to gain substantial health benefits and maintain independence. Try to make exercise a priority. Rem ber that being active is one of the most important things you can do each day to maintain and improve lth. Try these tips to help you stay motivated to exercise. 1. Find Ways to Make Exercise Fun & Enjoyable P sical activity is a great way for older adults to gain substantial health enefits and maintain independence. Try to make exercise a priority. R r t at eing activ i of the most important things you can d y to maintain an i health. Try these tips to help you stay motivated to exercise. 1. Find Ways to Make Exercise Fun & Enjoyable ips to Stay Motivated to Exercise The key to sticking wih exercise is to make it interesting and enjoyable. Some people like to walk on a treadmill and others find that boring. Be creative. Do things you enjoy but do them at a faster pace. Be sure to include endurance, strength training, balance and flexibility exercise. Variety will help keep things interesting. Try something new to keep your interest alive. 2. Find Ways to Fit Exercise into Your Day Finding an exercise buddy to partner with helps keep you motivated. Take a walk with coworkers during your lunch break. Take a dance class. Play sports during family gatherings or go for a hike together. 4. Keep Track of Your Progress We’ve all gone a little crazy during this COVID 19 pandemic, so to ease some of th t razine s, Orthosports is having s le on laser packag s. For a limited time, we are offering 25% off the usual price of our packages. This is a great opportunity to take advantage of the benef ts of what laser therap offers. e’ve al gone a lit le crazy during this COVID 19 pandemic, so o ease some of that craziness, Orthosports is having a sale on laser pack ges. For a limited time, we are of ering 25% of the usual price of our packages. This is a great opportunity to take advantage of the benefits of what laser therapy of ers. We’ve all gone a ittle crazy during this COVID 19 pandemic, so to a e some of hat crazines , Orth sports is having sale on laser p ckages. For a limited time, we are offering 25% off the sual price f our p ckages. This is a great pportunity to take dv ntage of the benefits of what laser therapy offe s. We’ve all gone a little crazy during this COVID 19 pandemic, so to ease some f that crazin ss, Orthosports is having a sale on laser packages. For a limited time, we are off ring 25% off the usual price of our packages. This is a great op rtunity to take dvantage of the benefits of what laser therapy offers. FREE WORKSHOP! ur fre rkshops ill begin again in the near future. More i f r ti ill e posted on our website and Facebo k page FOOD CHOICES TO HELP EASE ARTHRITIS PAIN CHOIC S TO H L EAS ARTH I IS PAI FOOD CHOICES TO HELP EASE ARTHR TIS PAIN FOOD CHOICES TO HELP EASE ARTHRITIS PAIN 1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 2. Fat y fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fat y acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an om ga-3 supplement. 2. Fatty fish. Fatty fish like salmon, tuna, trout and macker l are rich in omega-3 fatty acids, which help fight inflammation. Try ad ing fish to your diet a couple of times a week. If you’re not a big fan of sh, ask your doctor about aking n omega-3 sup lem nt. 1. Broc oli, Brus els prout and cab age. Thes veg ies are pa t of the cruciferous family, and they are full of a c mpound called sulforaphane, which elps low cartilage d mage in joints due to os eoarthrit s. Try ad ing broc oli, Brus els sprout , cab age, k le or cauliflower to your sal d or stir-f y. 3. Garlic. Garlic is a memb r of the allium family— which also includes onions and le ks. Thes items contain a compound called ially isulfi e that may help with a number of disease —includ g arthrit s. 3. Garlic. G rlic is a member of the allium family— which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. 3. Garlic. Garlic is a m mber of the allium family— which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases—including arthritis. 2. Fatty fish. Fatty fi h like salmo , tuna, trout nd macke el are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of sh, ask your doctor about taki g an om ga-3 supplem nt. 1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. to steoarthritis. Try adding broccoli, Bru sels sprouts, c bbage, kale or cauliflower to your salad or stir-fry. 1. Br ccoli, Bru sels sprouts and c bbage. Th se v ggies are part of the cruciferous family, and they are full of a c mpound called sulfor phane, which helps slow c rtilage damage joints due 3. G rlic. Garlic is a member of the alliu family— which also includes onio s and leeks. These items co tain a c mpound called diallyl disulfide th t may help with a number of diseases—including arthritis. 4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—p rticularly curries. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward of inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly cur ies. 5. Turmeric. One of the best-res arched inflammation fighters i n’t a fo d at ll, but a spice. Tumeric ontains a compound called curcumin. T e compound has be n used for centuries in I dia to ward off inflammatory disease . You’ll find this yellow spice in I dian cu sines—particular y cur ies. 6. Vitamin C. Antioxidants in vitamin C ma slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in larg doses vitamin C can increase the risk of kidney stones. 6. Vi amin C. Antioxidants in vi amin C may slow the progression of OA. You can get vitamin C from strawber ies, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses vitamin C can increase the risk of kidney stones. 6. V tamin C. Antioxida ts n v tamin C may slow the progressi n of OA. You can ge v tamin C from strawberries, kiwi, pineapple, or cantaloupe. Howev r, e warn you against taking supplements with much higher doses than 65 to 85 milligrams, because in large doses v tamin C can incr as the ris of kidney stones. 6. Vi amin C. Antioxidants in vitamin C may sl w the progres ion of OA. You can get vitamin C from strawbe ries, kiw , pineap le, or cantaloupe. Howev r, we warn you ag inst aking sup lements with much igher dose than 65 to 8 mill grams, becaus n large dose vit min C can in rease the risk of kidney stones. 4. Tart cherries. S me people with arthritis have found relief from products made from tart cher ies. The ingredient in cher ies that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 4. Tart cherries. Some ople with arthritis have found relief from products made from tart cherries. The ingredie t in cherries t at helps with joint symptoms is the sam one that give this fruit its red color—anthocyanin. 4. Tart cherri s. Some pe ple with arthrit s ave found reli f rom p ducts made from tart che ries. The ingr dient in cherries that helps with joint symptoms i the am one that gives this fruit ts red col r—anthocyani . 5. Tu meric. One of the b t-researched inflammation fighters isn’t a food at all, but a spice. Tumeric co tains a c mpound called curcumin. The c mpound has been used for centuries in India to ward o f inflammatory di eases. You’ll find this yellow spice in Indian cui ines—particularly curries.