PT 360 May 2019

PT 360 May 2019

Getting you back to the life you want to live.

360

M ay 2019

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P eeling O nions

point and viewpoint for me, one that helped me turn what had been a too long wish into an achievable goal. Now, it may seem that I am so goal oriented because I’m a type A hardworking individual, but I don’t think that’s so much true. I always feel like I could be doing more, which means I am always feeling a little guilty about *something*, except when it comes to a goal I am actively chipping away at. There, I remain laser focused. It’s not so much that I like to achieve things either, although it probably looks like that too. The real reason I jump from goal to new goal to new goal is personal growth. I’m a big believer that I am on this earth to learn and grow and be a better person than I was yesterday, everyday. I often reflect that life is an onion, and just when you think you’ve got a handle on it, you dig deeper, peel back another layer, have a whole ‘nother challenge that feels overwhelming. But the new you, the current you can handle it because ‘yesterday you’ did the work. It’s rewarding to dig deeper- more rewarding than hitting the numbers. I know the joke will be on me in my old age- I’ll be handed a whole new onion! My wish for you is that you hand ‘tomorrow you’ a leg up. The effort, and the journey, is worth it. Shelly Coffman –-Shelly Coffman

What happens when you get what you want? As you’ve probably noticed, I’m more than just a little focused on goals. I spent much of 2018 focused on a goal I’d had for many years: losing weight. I was doing great staying on top of my goal, and slowly chipping away at it. I was proud of myself for being able to stay on top of what seemed like a lofty goal and keep making progress. That is, until I hit my goal, and wasn’t sure what to do from there. I set a goal to attain my college weight- the time when I actually worked out daily, and could essentially eat whatever I wanted. It seemed like a pipe dream, but I set my laser focus on that number as part of a weight loss challenge at my gym. 5 weeks into the challenge, I met my goal, which led me down a different rabbit hole. So, finally achieving the magic number on the scale? It made me think. A LOT. I was able to reflect on all of the choices that got me where I wanted to go. I reflected on all of the support I received, from new faces as well as old friends. I reflected on taking away the doubt this time- instead of “Can I?” it was “I can….”. It was a new starting

GET MOVING!

C elebrate N ational S enior H ealth and F itness D ay T his M ay

As you age, it may feel like you don’t recognize your own body anymore. You’d swear that manufacturers are printing product packaging with smaller fonts, you groan whenever you sit or stand, and you visit the bathroom at least once every night. Aging is an adventure, and staying physically active is a constant battle between your aching joints and the will to get moving. Starting a physical fitness routine may be one of the healthiest choices you can make. As we approach National Senior Health & Fitness Day on May 29, take some time to evaluate your fitness activity level. You can use the following tips to live a more active lifestyle — no matter how old you are! G et S tronger ! Physical activity is one of the keys to a long and healthy life. For older adults, the benefits of physical activity are increased tenfold. When you participate in physical activity at least once per day, your chances of developing heart conditions, diabetes, and arthritis decrease. For patients who already have arthritis, low impact activities like water aerobics or walking can provide relief for the joints. Exercise is also essential to

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a local dance class or spruce up your garden. Tackling the mess in the garage, walking to lunch with a friend, or volunteering to walk the dogs at your local humane society are all fun ways to work physical fitness into your daily life. The best part is you can mold your workout to your lifestyle. Do what feels right, fun, and active! M eet N ew F riends !

maintaining a healthy heart after a heart attack or stroke.

T he W orld ' s B est E xercise Spending even 20 minutes of every day devoted to some kind of physical activity is a huge benefit to your heart and joints. Yet, one of the biggest misconceptions about physical activity is that it has to be a specified workout regimen to qualify as physical fitness. Instead of slapping on your sweatband to get your heart rate up, try strengthening your body with leisurely activities — or even household chores. Try Probably the most important benefit of staying physically active is helping you stay upright. According to the National Council on Aging, exercise helps prevent senior citizens from falling — one of the deadliest things that can happen to an older adult. According to the council, every year 1 in 4 Americans aged 65 and older falls in their home. Forming a habit of stepping outside for a walk every day could mean the difference between staying healthy or suffering a tragic fall. H ave F un !

While you’re strengthening your heart, you may find yourself creating strong bonds with other older adults — which can also be vital to your health! According to a study at the University of California, San Francisco, more than 40 percent of seniors experience loneliness on a regular basis. Spouses pass on, children become busy, and seniors may start feeling like they’re all alone. Living with constant loneliness can be just as detrimental as smoking 15 cigarettes every day! Studies have also found enhanced mental well-being when people remain active. So joining an exercise class at your Not all exercises are created equal. In fact, there is one form of exercise that is better than many others: walking. Harvard Medical School took a look at various exercises and concluded that walking is up there with swimming and tai chi in terms of health benefits. Regular walking can help maintain good cholesterol and blood pressure levels and keep your bones strong and healthy. One study showed that 40 minutes of walking every day helped people reduce blood pressure from hypertension to prehypertension, and then

local gym or senior center can help you flex those muscles and build new relationships.

Before you begin any physical fitness regimen, consult with a medical professional. They can give you advice on what types of activities to try and what pains to look out for. Whatever you do, just get out there and move!

As simple and straightforward as walking is, it can be difficult for many people to find the time. Most experts agree that you need 30–60 minutes of physical activity per day, but the good news is that you can split those minutes up throughout your day. For example, you can take a brisk 20-minute walk in the morning before work, followed by another one at lunch and one more after dinner. Those 60 minutes also don’t have to be strenuous; they just need to happen. However, the more time you invest in walking, the more you will get out of it. If you slowly increase your distance and speed, you’ll end up burning more calories and strengthening your legs over time. The great thing about walking is that it’s not particularly taxing on the knees, and you can move at your own pace. It doesn’t get any better than that! To get the most out of walking, schedule your walks for after mealtimes, especially the ones that come later in the day, like lunch and dinner. It’s a great way to aid digestion and burn calories — which can’t hurt your waistline!

eventually to normal over several months.

Walking can even keep many different kinds of diseases at bay, such as diabetes and heart disease. In addition to these physical benefits, walking daily can improve your mood and overall mental health.

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B arre - ing I t A ll

B urn F at W ith T his B allet W orkout

not find the results they crave from barre. Likewise, if you are living with diabetes or other chronic conditions where cardiovascular

If you’ve ever dreamed of becoming a ballerina, barre might be the perfect workout for you. With classes and studios popping up across the country, barre is trending. You don’t need the grace of a dancer to get the most out of this ballet-inspired workout. W hat I s I t ? Derived from ballet, barre focuses on flexibility, strength, and toning. Students learn common ballet poses and do low-impact movements that burn fat and strengthen the smaller muscles that are often missed in strength training and cardio routines. Routines can range from using weights to relying solely on the body, while adaptations in barre can be more complex. For example, barre high-intensity interval training (HIIT) combines the muscle-sculpting capabilities of barre with the calorie- torching efforts of HIIT. W ho S hould D o I t ? Anyone can incorporate a barre routine into their fitness regimen. However, there are some demographics that can benefit most from a barre-style workout. Because barre involves low-impact moves, it’s great for women who are pregnant, people with arthritis, and those just dipping their toes into the world of fitness. The injury risk with barre is low, and those who struggle with balance will see an improvement. Additionally, most moves within a barre routine involve progressions, so if a position becomes too strenuous, students can scale back to a lower progression. W hat ’ s the D ownside ? Despite barre’s ability to tone and shape with precision, there are some limits. Those looking to lose weight will

workouts are ideal, barre isn’t the best choice. However, like most fitness routines, barre is a great workout to weave into your regimen. For example, rather than

relying on it for weight loss, use it to boost your stability and strength for other workouts.

The beauty of a barre workout is that it’s flexible. Find a routine and style that is best for you and be prepared for how amazing your muscles will feel. (Once the burn fades away, of course.)

C hipotle B lack B ean B urgers

These vegan, gluten-free chipotle black bean burgers are so full of flavor they will knock the socks off any meat burger!

Ingredients

• 1 pinch salt • 1 tablespoon cornstarch • 1 handful fresh cilantro • 1 teaspoon Sriracha • 1/2 cup gluten-free rolled oats • 1–2 tablespoons olive oil

• 2 cans black beans, drained and rinsed • 1/2 medium onion, roughly chopped • 3 cloves garlic • 2 tablespoons chipotle peppers in adobo sauce • 2 teaspoons cumin

T ake A B reak !

Instructions

1. Place half the black beans, onion and garlic in your food processor. Blend for 20–30 seconds until combined. Add chipotle, cumin, salt, cornstarch, cilantro, and Sriracha. Blend for another 10–20 seconds. 2. Transfer to a large mixing bowl. Stir in oats and remaining black beans. 3. Heat olive oil in a large skillet over medium heat. Form mixture into patties and carefully transfer to skillet. Cook for about 5–7 minutes until bottom is browned and set. Very carefully flip and cook for an additional 4–6 minutes until opposite side is browned and set as well. 4. Serve immediately, or store refrigerated in an airtight container for up to 1 week.

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Peeling Onions Exercising as You Age Page 1 What Is the World's Best Exercise? Page 2 I nside T his I ssue

Beginning a Barre Routine Chipotle Black Bean Burgers Page 3 Does Watching the NBA Finals Make You Want to Hit the Court? Page 4

3 C ommon B asketball I njuries and H ow Y ou C an P revent T hem If you’re a basketball fan, you’ll probably be watching the NBA semifinals and finals this month. Now that the weather is cooperating, you might even be inclined to head out to a local court and prove that you’re a basketball champion too. But in your haste to prove that you’ve still got some mad ups, you may increase your chances of injury. According to the National Athletic Trainers’ Association, there are a handful of injuries basketball players suffer more than anyone else. Here are three that basketball players commonly experience and how you can avoid them during pickup games. F eet and A nkles

H ips and T highs Jumping, running, pivoting, and playing defense all place strain on the legs and hips. Bruises and strains in these areas can result from contact on the court or overextending muscles and ligaments. The more flexible your muscles and tendons are, the less likely you are to overextend and injure them in the process. Take the time to stretch your legs and hips to prevent future injuries. K nees Severe knee injuries, like ACL tears, are more common in high-contact sports, but you can still suffer from minor sprains and strains while shooting hoops. In fact, knee injuries are the third most common basketball injury. To keep your knees from working too hard, make sure you’re committed to a good stretching regimen. You should also consider using a brace if you’ve suffered a prior injury.

Whether it’s rolling an ankle, coming down wrong when rebounding, or accidentally getting stepped on, basketball naturally leaves athletes susceptible to these types of injuries. To protect your lower extremities, you need to focus on your overall support. Playing with high-top basketball shoes is a great start because they impede your ankles’ ability to roll from side to side. It also doesn’t hurt to wrap your

While many injuries are unavoidable, showing up to the court unprepared is a surefire way to increase your chances of getting hurt. Follow these tips and be sure to consult a physical therapist if you have any questions or concerns. Your body will thank you for it!

ankles with athletic tape if you want to take extra preventative measures or are prone to ankle injuries.

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