PT Pro - September 2020

PT Pro - September 2020

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TAKE SELF-IMPROVEMENT ONE STEP AT A TIME And Find True Success In Your Goals

morning. Work your way up to cutting out more over time.

it! Long, intense workouts have their place, but it’s okay if I don’t go all-in every time. In fact, it just might be better when you don’t go all-in immediately. You may get more permanent results by moving slowly toward your goal rather that going hard at it and burning out quickly. The other thing to remember is that change is hard . When you’re thinking about making a major change in your life, such as improving your diet, getting more exercise, or even working on a project around the house, little steps can go a long way. For instance, when it comes to getting in some physical activity, a 15-minute walk every day is an excellent place to start, especially if you’re not used to being super active. Add 5-10 minutes every two weeks until you reach your goal. (30-60 minutes is a great goal!) We have a saying at the clinic: “Motion is motion.” As long as you get some movement, that’s what really counts. It’s important to get movement, and it’s important not to overexert yourself. The same can be said if you want to change your diet. You might want to drop the carbs, but as anyone who has given up carbs will tell you, it’s easier said than done. Take it one step at a time. Start with one source of carbs that you eat frequently, like breakfast cereal. Instead of eating a bowl of cereal every morning, switch to every other

This comes back to how physical therapy works. We look at a deficit someone may have – maybe they’re working through an injury, they’ve been in an accident, or they’re experiencing pain in one of their joints and are unable to move correctly. We don’t start with the hardest or most complex exercises. We start with success . We start with a program we know the person can complete. It gives us a place to start and to gauge what a person is capable of. It’s like a baseline. Plus, when they are able to complete a baseline program, it helps build confidence as we work our way up. A patient might ask, “How do you know it’s working?” We take objective measurements that tell us if a person is improving or not. After a few visits, I’ll ask them how they’re doing or how they feel they’re doing. If they say, “I’m about the same,” we can see if that’s the case or not. For example, I asked a patient to do heel raises on their first visit. They could only do seven raises before they had to stop. A few weeks later, I asked them to try another set of heel raises. This time they did 15 raises. That’s over a 100% improvement! That’s what we want to see.

September is Self-Improvement Month. When people hear the phrase “self-improvement,” many different images come to mind — self- help books, self-help gurus, changing habits overnight, pushing your limits. Honestly, it can be overwhelming. Many people take the idea of self-improvement at face value. They get wrapped up in the idea of making big changes in their lives. They set big goals for themselves to start a new diet or start a new exercise regimen. They go all-in at once and get discouraged quickly if they find it too challenging. I used to do some hardcore workouts every day. But if I knew I wouldn’t be able to get my full workout in, I would think to myself, “Why bother?” My thinking was very all or nothing. That really wasn’t a great way to think — especially in terms of exercise. I realized that ANY amount of exercise in a day is totally worth

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... CONTINUED FROM COVER

If someone sticks to their exercise routine for a whole year (adding incremental challenge), chances are they will be happy with the result AND the results will stick. Even better, sticking to a routine for longer gives you more time to develop positive habits. Let’s say your goal is to go on a walk every day. First, you have to make sure you do it every day for, say, 15 minutes. After about two weeks, you’ll get in the rhythm of walking 15 minutes. Then you start walking longer. Once you develop the rhythm, it starts to become a habit. You get that itch to go for a walk when it’s time. However, if you push yourself too hard — like walking 60 minutes right out of the gate — you may end up wearing yourself out and be much more likely to give up on this fitness goal. Work your way up to that 60 minutes. Give yourself time to develop positive habits. You won’t find instant gratification when it comes to real self- improvement, but you will find permanent change for the better. -Maureen Madden

change overnight. The muscles down to the cellular level have to adapt to changing circumstances. Most people start to see initial changes about two weeks after starting a new exercise program. Of course, the more time you give yourself, the better. When you set a big fitness goal for yourself, give yourself an entire year to hit that big goal. This applies to anything from running a marathon to losing weight.

It might not seem like much, but that kind of progress is huge. Taking objective measurements helps put these kinds of things into perspective. At the same time, it’s important to set goals. Just make them realistic, as well as incremental. The body doesn’t adapt to change quickly. Jumping into a new and strenuous exercise routine has the potential to do more harm than good. More than that, your body won’t

EXERCISE OF THE MONTH Single Leg Balancing

Why: Your muscles, joints, eyes, inner ear, and brain are constantly communicating to keep you upright and negotiating the world safely. It is best to keep this system tuned up and performing optimally to prevent unnecessary falls or even improve sports performance. How: Stand on your right leg (near a chair or wall … just in case) and swing your left leg around in random patters. Start with small motions and increase the challenge by making the motions bigger and/or quicker. Do 30 seconds on each leg twice per day. Want to up the challenge? Close your eyes and try the same thing. Keep it up daily, as studies show balance can always improve with practice!

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ARE YOU HYDRATED? How to Get the Right Amount of Water in Your Diet

MINTY CARROT TOP PESTO

Pesto may sound like a fancy ingredient on restaurant menus, but you can make it at home in minutes! This vegan recipe is a great way to use spare carrots tops, and it tastes delicious as a pasta sauce (thinned with water) or a cracker spread.

This month, we’ve been tackling the subject of self-improvement and incremental change. While we touched on diet and physical activity in this month’s cover article, there’s another change that can do your body good — drinking more water. The truth is, most people don’t get enough water throughout the day. But when they hear how much water they should be drinking, they ask, “How am I supposed to drink that much water?” HOWMUCHWATER ARE WE TALKING ABOUT? As a general rule, to stay hydrated, you should be drinking half your body weight — in fluid ounces — of water every day. In other words, if you weigh about 170 pounds, you would need to drink about 85 fluid ounces a day. That’s a little over half a gallon of water. Or, to put into cups, about 9 cups. It sounds like a lot, but when you stagger your intake over the course of a day, it becomes much more doable. Let’s get back to the idea of incremental change. If you don’t typically drink much water, you don’t need to start guzzling 85 fluid ounces tomorrow to hit the ideal amount per day, as recommended by health care professionals. Start small and work your way up. Another thing to remember is that you can get hydration from other sources, too, like milk, tea, juice, smoothies, and other beverages. No, you shouldn’t drink a bunch of juice or soda every day in place of water — the sugar content in these beverages brings with it health concerns all their own — but you don’t need to quit cold turkey, either. Sugar aside, these drinks are still sources of water, and as you work on incorporating more pure water into your day, you can continue to rely on alternatives for hydration as part of your overall total. Simply phase them out over time and replace them with just water, one step at a time. HOW CAN YOU MAKE IT EASIER TO STAY HYDRATED? Keep a reusable water bottle nearby at all times. When you keep water nearby, you’re more likely to drink it. Take your bottle with you to work, in the car, on the nightstand, in your workout bag — everywhere. Make it your constant companion, and before you know it, you’ll be getting the perfect amount of water every day without even thinking about it!

Ingredients

• • •

2 tbsp red wine vinegar Salt and pepper to taste

• • • •

1 large bunch carrot tops 1 clove garlic, chopped

3 tbsp olive oil

1/4 cup fresh mint 4 chives, chopped

Directions

1. To blanch the carrot tops, bring a pot of salted water to a boil. Meanwhile, prepare a large bowl of ice water. Remove the stems from the carrot tops and add the greens to the water. Boil for 3 minutes, then drain the water and dunk the tops in ice water. When they’re cool, wring out the extra liquid. 2. Use a food processor to blend the carrot tops and all other ingredients except olive oil. Add 1 tbsp of olive oil at a time to the food processor and blend until the pesto is smooth. Taste and serve!

Inspired by YupItsVegan.com

“The most difficult thing is the decision to act. The rest is merely tenacity.” –Amelia Earhart

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Find True Success in Your Goals

Exercise of the Month

There’s Nothing Like a Tall Glass of Water Minty Carrot Top Pesto Start Fall on the Right Foot With a Hike Around Seattle

STEP INTO AUTUMN 3 Great Fall Hikes Around Seattle

SKYLINE TRAIL LOOP Found in Mt. Rainier National Park, the trail is about 5.4 miles long, but the loop is a relatively straightforward hike on a maintained trail suitable for all ages (though there are some inclines to be mindful of). The great thing about the Skyline hike is the view. It takes you close to Mt. Rainier — but not too close — so you can enjoy the grand mountain and all of its surroundings, including a waterfall, unimpeded. The trail begins near Paradise Inn. TWIN FALLS TRAIL Generally accessible year-round, the Twin Falls Trail in Olallie State Park off I-90 is a great way to immerse yourself in nature without traveling too far from home. The 2-mile trail winds through a diverse forest full of maples, conifers, and much more. It’s another trail suitable for all ages. And as the name suggests, there are two waterfalls along the path. Hikers with more experience can head to the Olallie Trail,

a 20-mile trail, which offers an exceptional backcountry experience.

WASHINGTON PARK ARBORETUM This one is much closer to home and makes for a great morning or afternoon “hike.” It’s a great destination for anyone who doesn’t want to stray too far but still wants to get out and get moving. The arboretum even provides visitors with information on fall hikes, so you can get the most out of your adventure. Plus, the Seattle Japanese Garden is often an extraordinary burst of color in the fall — especially if you time it just right! As with any hike, it’s important to be prepared. Before hiking, be sure to check park websites for updates on weather-related closures or COVID-19 restrictions. Plan accordingly and make sure you have all the gear you need before heading out, including water, snacks, and a first-aid kit. Stay safe and have fun!

It’s hard to beat an autumn hike that takes you into a world of fall colors and cool, crisp air. It’s the perfect way to feel refreshed and revitalized. The great thing about the Seattle area is that there are so many hiking opportunities to take advantage of. You can easily spend the afternoon or a day exploring nearby trails. Even better, many of our area trails are accessible for those of most ages and abilities. Here are three great options:

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