GlobalSpinePT.Staying Active & Better Balanced

HEALTH & WELLNESS

The Newsletter About Your Health And Caring For Your Body

STAYING ACTIVE & BETTER BALANCED

There are amillion and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, youmust stay active, and to stay happy, you must stay balanced.

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MENTAL & PHYSICAL BALANCE

Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to howmany steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them—work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you hadmore time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending timewith those hobbies can help you live amore balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming more physically balanced. You can improve your physical balance by:

• Increasing muscle strength • Improving stamina

• Improving core strength • Practicing balancing techniques

In addition to finding your mental balance with how you spend your time, becoming more physically balanced is just as important. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling, or feeling dizzy when standing too long. But even if you are not having fundamental issues with your physical balance, you may still have difficulty with whole-body balance. Yoga is a great formof exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination.

Think about the percentage of time that you spendworking during theweek. Formost people this number is well over 40 hours per week! Then consider howmuch time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about. Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed. I T ’ S NE V E R TOO L AT E You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of howyou could incorporatemore activity into your lifestyle without makingmany large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physical therapist can help you achieve improved balance and a healthy lifestyle.

Return to a pain-free, active lifestyle, by calling 810-695-0750 to schedule your appointment.

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WE CAN HELP: • Decrease your pain • Increase your strength • Increase your energy

• Increase your flexibility • Improve your health • Get back to living

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PATIENT SUCCESS STORIES!

“After trying many treatments for my foot pain with no improvement, someone told me about Global Physical Therapy in Grand Blanc. I have been amazed with the results. The upper part of my foot felt like I had a broken bone. Dr. McFarland explained what was going on with my foot and tendons. When I went to see him, I could hardly walk, and it hurt to put shoes on. He showed me stretching exercises and did dry needling. I walked out of his office after the first visit with no pain in my foot. I went on vacation for 4 weeks and walked 4-5 miles a day with no foot pain. I can’t say enough about the wonderful therapy and treatment I have received.” -Linda K.

www.globalptandspinespecialists.com

Healthy Recipe: Chocolate Chip Pumpkin Bread

INGREDIENTS

1/4 tsp nutmeg powder 3 eggs

1 1/4 cup blanched almond flour 1/4 cup tapioca or arrowroot flour 2 tbsp coconut flour 1 tsp baking soda 3/4 tsp unrefined salt 1 1/2 tsp cinnamon powder 1/2 tsp ginger powder

1/4 cup coconut oil 1 cup pumpkin puree (fresh or canned) 1 tsp vanilla extract 1/3 cup coconut sugar 1/2 cup chocolate chips

DIRECTIONS Preheat oven to 350° F. Grease a 9 inch loaf pan or line with parchment paper. In a large bowl, combine dry ingredients. In another bowl, whisk together wet ingredients. Pour wet into dry. Mix until well incorporated. Fold in chocolate chips and pour into prepared loaf pan. Scatter extra chips on top. Bake for 50-55 minutes, until top is golden, the center is set, and a toothpick inserted in the center comes out clean. Allow bread to cool in pan for about 15 minutes before turning out on a wire rack to cool completely before slicing and serving. Courtesy: savorylotus.com/pumpkin-chocolate-chip-bread-gluten-free

Exercise Essentials Try this simple exercise to relieve back pain

SHOULDER D2 PATTERN Stand with good posture. Start with your arm across your body with your hand rotated in, thumb pointed down. Bring your arm up and across your body diagonally. As you do, rotate your hand outward. Finish with your hand above your head and out to the side. Repeat 6 times on each side.

Exercises copyright of

The above exercise is designed to be performed under the instruction of a licensed physical therapist.

www.simpleset.net

DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Michigan, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

YOU CAN START NOW CALL TODAY!