Penrose & Associates Physical Therapy - May 2021

THE PENROSE POST

MAY 2021

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THE PENROSES HAVE LEFT THE PLANET! 10 TIPS FOR AN EPIC NATIONAL PARK ROAD TRIP

Penrose Power is designed to improve bone density and full- body strength. If you need more strength to make daily life easier or to return to hiking, kayaking, traveling, or whatever you love doing, this is for you! Penrose Posture and Flexibility is a modified version of yoga using a chair. This version focuses on poses that increase bone density while improving your posture and mobility. You will FEEL more fluid and taller after this class. Monday: Penrose Power, 9 a.m. Tuesday: Penrose Posture, 9 a.m. Wednesday: Penrose Power, 9 a.m. Thursday: Penrose Posture, 9 a.m. Friday: Penrose Power, 9 a.m. Small-Group Training Sessions Now Being Held Virtually Via Zoom!

If you’re planning a road trip this summer, especially one with kids, I’d highly recommend visiting Yellowstone. Here are my top 10 tips for an epic national park adventure. 1. Start plotting out your trip months or years in advance. That way you can make sure to see all of your dream spots. 2. Consider your kids’ personalities and favorite activities. Which park would they enjoy most? 3. If you’re staying in the park, book your hotel rooms early! 4. Plan an activity to look forward to at the end of a long day of driving, like a trip to the hotel pool, a river walk, or a short hike. 5. Choose a destination with a lot of adventure opportunities that will keep the kids entertained. 6. If you’re spending most of your time in the park, pack a cooler full of snacks. In a pinch, I swear by the low-carb, low-sugar, high-fiber Barebells protein bars from Trader Joe’s. The caramel cashew flavor tastes just like a Snickers. 7. Try out less popular trails so that you can be alone with nature. 8. If you’re visiting a park with an app, use it! We downloaded the National Park Service’s

In the summer of 2019, my family took a road trip to another world. We hiked through fields of bubbling mud, watched geysers spew, and waded through clouds of steam floating up from the ground. I felt like I was leading Dan and the boys on a Martian exploration, but we only had to drive a few days from home. As you might have guessed, our vacation destination was Yellowstone National Park! We spent almost two weeks making it there and back for the epic trip, stopping at amazing places on the way. We visited Craters of the Moon National Monument and Preserve in Idaho, hiked Grand Teton National Park in Wyoming, and went whitewater rafting in Montana. Everywhere I turned in Yellowstone, I saw something straight out of a sci-fi movie. One day it was a herd of bison, next a field of flowers bursting with color or a mud pot I had to avoid stepping in. It’s a good thing we’re an active family, because even my 7-year-old walked 20,000 steps while exploring in a single day. My favorite memory of the trip is from a rainy morning. All of the other tourists hunkered down in their hotels and RVs, but like the Pacific Northwesterners we are, we put on our raincoats and went looking for an adventure. We ended up alone on a lesser-known trail. The rain combined with the volcanic features created clouds of steam along the path. It was very quiet, and walking through the fog felt like entering a mystical portal. Dan, the boys, and I were alone in the land of the dinosaurs!

Yellowstone app and used it to narrate our drive. It was both interesting and educational.

9. Do NOT feed or pet the wildlife. Trust me.

10. Brave the bad weather — you might be the only ones who do!

Good luck!

Penrose Posture, 1 p.m.

– Dr. Jennifer Penrose

Black Basin Trail

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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

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.

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.

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.

SHAVED ASPARAGUS SALAD Inspired by ACoupleCooks.com

TAKE A BREAK!

INGREDIENTS

DIRECTIONS

• 1 lb asparagus spears

1. With a vegetable peeler, shave each asparagus spear from tip to base. This is easiest to do if the asparagus is on a flat surface. 2. Place shaved asparagus in a bowl and blot off excess moisture with a paper towel. 3. In a separate bowl, make a vinaigrette by whisking together lemon juice, Dijon mustard, and olive oil. 4. Pour vinaigrette over shaved asparagus and add Parmesan cheese, salt, red pepper flakes, and black pepper. Toss to combine. Taste and adjust seasonings.

• 1 tbsp lemon juice

• 1 tsp Dijon mustard

• 3 tbsp extra-virgin olive oil

• 3/4 cup Parmesan cheese, grated

• 1/2 tsp kosher salt

• 1/8 tsp red pepper flakes

• Freshly ground black pepper, to taste

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

1445 Galaxy Dr. NE, Suite 301 Lacey, WA 98516

INSIDE THIS ISSUE

1.

THE PENROSES VISIT ANOTHER PLANET

2. THE SUPPORT YOUR POSTURE NEEDS

BRING PEACE AND BALANCE INTO YOUR LIFE

3. PROVING THE WEIGHT-GAIN CULPRIT SHAVED ASPARAGUS SALAD 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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