PT360 - June 2020

Getting you back to the life you want to live.

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J une 2020

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T he B efore T imes ...

CAN EXERCISE STAVE OFF SICKNESS?

Shelly Coffman

Looking back at life before coronavirus feels a little surreal at this point. The week that I’m writing this is the week I hit my wall. Taking on more jobs and navigating volumes of information that has been a constantly shifting ground while also homeschooling and managing schoolwork and big feelings is, without a doubt, IMPOSSIBLE. Success was never going to be the destination. Somehow, I thought I could do it though. I planned, I worked, and I was ready to dig in for as long as it would take ... until I realized it was going to take more than I had to give. I am FULL of fortitude. I was ready to do what I needed to do to support my child, my family, and my work family. I realized that no matter how much I WANTED to do eight jobs, reality punched me in the face (probably more of a throat punch/gut punch at the same time). Instead of smooth transitions and homeschooling, we have had LOTS of tears, lots of crying, and SO much yelling (only a little bit by me). And I know this has been most families’ experiences with small children. It has been ROUGH. I am grateful for my work family. We are there for each other and our patient family. We have seen our work as a respite — doing positive things and making things a little easier to manage for our patients and for each other. We are grateful to have had that anchor to hang on to in this new time where stability is a rare treat. That brought my thoughts back to our basic human need for some stability. My usual jam is to be in a “growth phase.” I love to learn, adapt, and shift to where I

need to be. Starting telemedicine? Check. Instituting safety measures and protocols? Done. New policies?Written. Building a marshmallow bridge?Wait ... what? Doing division, learning geometry while building a “fraction aquarium,” and writing about the Hanging Gardens of Babylon? Bring me my wine. It’s time to slow down. As much as our PT 360 team has built our careers on being geeky, superskilled manual therapists, we consider a large part of our gig to be helping, educating, and putting the ground back underneath you. Creating stability, crafting knowledge and understanding, building a sturdier “you” to be able to tolerate whatever life throws at you — that’s who we are at our center. Being knocked off center (the “American Ninja Warrior” kind of knocked off) was HARD. It has made me realize that I need to grab on to the little bits of stability that float my way and pull them in to create my own little flotilla to rely on. We are ditching a lot of the structured schoolwork. We are making time for fun and friends. We are letting kids’ deadlines go by the wayside (and some adult ones too). And most importantly, we are letting other people help us. It’s great to feel strong and be strong. It’s greater when those external struts come in to help bolster the structure,until it can get better secured when it’s looking a little wobbly. My wish for you is that you know when you need some better engineering, whether it be social, emotional, or physical support. The parts are there for you, and better engineering is how we survive the shake ups. –-Shelly Coffman

W hy Y our W orkout R outine M ight P rotect Y ou F rom I nfection

Unless you’ve been living under a rock since January, you know all about COVID-19, more commonly known as the coronavirus, and the global chaos it has caused, including massive quarantines, flight cancellations, and medical supply shortages. Understandably, people have since picked up new habits to avoid contracting the illness, like washing hands more thoroughly, wearing masks outdoors, and avoiding big crowds. Those are all good precautions, but according to The New York Times, there might be another strategy you can employ year-round to boost your immune system: regular exercise. If that surprises you, you’re not alone! Back in the 1980s, misleading research conducted on marathon participants spread the myth that a tough workout suppresses your immune system, making you more susceptible to illness. However, in recent years, new studies on both mice and humans debunked that theory. In 2014, scientists at Umeå University in Sweden found that elite endurance athletes — the people you’d think would be sick all the time if hard workouts really did reduce immunity — actually took fewer sick days than athletes who exercised

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less. And in 2005, a study on mice showed that jogging for 30 minutes a day over several weeks made them more likely to survive rodent flu. What’s even more interesting is that according to The New York Times, a 2008 study conducted on mice in Germany suggested that rather than dying off during exercise, immune cells “traveled to the animals’ lungs, guts, and other parts of their bodies potentially most vulnerable to germ invasions during exercise” before returning to the bloodstream. Basically, exercise helped the mice become even better illness-fighting machines! On top of staving off illnesses like the flu, there’s evidence that working out can help control allergy symptoms. Fitness andWellness News reports that the link between the two comes down to blood flow. When you exercise, your blood flow speeds up, which moves allergens more quickly through your body so your kidneys can eliminate them. On the contrary, sedentary living encourages allergens to stay put and destroy nearby tissues. As Fitness andWellness News puts it, “Constant movement of the allergens through the bloodstream prevents these delicate tissues from becoming inflamed.”One of the best movements for allergy sufferers is swimming because it’s a great full-body workout and the humid air is gentle on the lungs. With hay fever and other pollen allergies in full swing, now might be the perfect time to start a new routine. If you do decide to start exercising more regularly, just remember not to overdo it right away. Going from entirely sedentary to training like a marathon runner overnight actually can be damaging to your body

because the change is such a shock — you might end up sick as a result! Instead, ease yourself into your new workout regimen by adding a bit more duration and/or intensity to your sessions over time. Also, if you’re already feeling sick or suffering from severe allergies, do yourself and others a favor and stay home. Going out when you’re under the weather will just spread your germs to other people trying to stay healthy. Here’s the bottom line: While it’s been proven to help, exercise isn’t a silver bullet for preventing or controlling illness. It’s still smart to take other common-sense precautions against illnesses like the flu and COVID-19, like washing your hands regularly (including before and after you work out), getting enough sleep at night, and avoiding people who are coughing or sneezing.

F eeling R enewed at A ny A ge 2 W ays to R evive Y our L ife T his S ummer

Pay attention to mental health.

If the mercurial spring weather has prevented you from getting out as much as you would have liked these past few months, you might be feeling a bit of cabin fever about now. Luckily, you can still

Although more years provide more experience and knowledge, sometimes they also come with heavy baggage. The loss of a loved one, trauma, and other struggles can impact your life in later years. This is why it’s good to practice mindfulness.

introduce positive changes to your life that help you feel healthier and younger. Here are two ways to awaken your body and mind.

Adopt a new activity.

Take some time to focus on the present. Go for a walk and listen to the world around you, feel the fresh air against your skin, fill your lungs, and take in everything you can see. Meditation is also a good way to spend a few minutes to focus on your body in the moment and the things in life that make you happy. Practices like these can help you feel lighter, both physically and emotionally.

As you get older, it’s not uncommon to drift further from the lifestyle you had in your 20s and 30s. Things have settled down, and you know a bit more about who you are, what you enjoy, and what you’re capable of.

With this better understanding, you can make choices more aligned with your true interests and personality. Think about getting involved with a new activity you may have always wanted to try but never had the chance, like yoga or even a video game. Trying out new things keeps your brain active. You may even discover a new favorite activity along the way!

Growing older doesn’t mean you can’t feel renewed and positive. This isn’t just an impossible idea — it’s a reality.

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G ame O n ! 3 P latforms for C ompeting O nline and C rushing Y our F itness G oals

Through smartphone apps like Words With Friends and 8 Ball Pool, you can compete against your loved ones from virtually anywhere, and creators in the fitness world have taken notice. Now, a number of virtual fitness programs offer the same level of friendly competition along with the satisfaction of completing your fitness goals. Below are three platforms to get you started! Virtual Run Events With all the excitement of a footrace and no crowd to deal with, Virtual Run Events brings 1-mile, 5K, 10K, half-marathon, and full marathon races to you. Racers choose a distance to run around their neighborhood, on the treadmill, or at the park, and their friends and family compete in the very same races wherever they happen to be. As a bonus, proceeds from a number of these events also support nonprofit organizations. Visit VirtualRunEvents.com to sign up for a race and lace up your shoes wherever you are. DietBet, StepBet, and RunBet Looking for a little extra motivation to meet your health and fitness goals? Try involving money and a little friendly competition. DietBet, StepBet, and RunBet ask each user to place monetary bets on their ability to achieve various wellness goals. You can also challenge your friends and family to place bets and stay motivated together. All the money is placed into a pot, and when you complete your goal, you get your money back. Some

users say they’ve even made a profit! Search for DietBet, StepBet, and RunBet in your app store and get started.

Fitocracy Calling all gamers! This is the fitness platform just for you. Invented by gamers, Fitocracy tracks fitness achievements and rewards users as if they were playing a video game. With quests, badges, and multiplayer gaming options, you’ll be motivated to work hard for your goals. Connect with new online friends or invite your loved ones to join you on Fitocracy. It doesn’t get much better than dueling friends or family in a classic one- on-one wellness competition! Learn more at Fitocracy.com.

P aleo S ausage F rittata

Bacon may be a paleo favorite for breakfast, but this hearty sausage meal can be enjoyed any time of day and is the perfect way to mix things up!

Ingredients

• 3 tbsp coconut oil

• 4 green onions, diced

• 1 lb mild Italian sausage

• 10 eggs, whisked

• 1 medium sweet potato, peeled and grated Directions 1. In a large ovenproof skillet, heat coconut oil over medium heat. 2. Crumble sausage into the skillet and cook until browned. 3. Add sweet potato and cook until tender. 4. Add green onion and sauté for 2–3 minutes.

• Black pepper, to taste

5. Spread this mixture evenly throughout the skillet. Pour eggs over mixture and sprinkle black pepper over top. 6. Cook without stirring for 3 minutes or until bubbly. 7. Transfer skillet to oven

and cook under broiler on low until frittata is cooked through.

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The Before Times ... Can Working Out Protect You From a Virus? Page 1 How to Feel Renewed at Any Age Page 2 I nside T his I ssue

Battle Your Friends and Get Healthier With These 3 Platforms

Paleo Sausage Frittata Page 3

Why a Home Exercise Program Is Vital to Healing Page 4

D o Y our H omework ! W hy Y our A t -H ome P hysical T herapy E xercises M atter for H ealing

Seeking rehabilitation through physical therapy can be one of the wisest choices you make for your health, well-being, and life. But committing to a physical therapy routine is much more than just showing up for your appointments.

may just reap the benefit of healing faster. Think about it this way: Physical therapy heals through movement, yet you typically do not see your physical therapist for this healing movement every single day. While rest is vital to the healing process, continuing to keep your joints limber, moving, and functioning at their best is also key! So, by sticking to your home exercise program, you are effectively supplementing the extensive care your therapist provides for you at each appointment. Additionally, doing your at-home routine while you are in physical therapy prepares you for life after this therapy ends. As much as we love seeing you at your appointments, you’re bound to return to the real world and not see us quite as often. That is the goal, after all! But in order to continue a healthy lifestyle, you

have to continue moving your joints and body in a healthy way. Your at-home exercises are a great first step, and your therapist can offer progressions to continue challenging you when those moves become second nature to you and your body. Like many things in life, physical therapy comes with a need for dedication, but any physical therapist’s goal is to make this process as easy for you as possible. If you’re struggling to commit to your at-home exercises or if you need additional instruction, talk to your therapy team. We can help you gain the confidence you need to crush those at-home exercises and get you back to the activities you love.

Your at-home workout, or home exercise program, is just as important.

Working out may seem counterproductive to healing, but your home exercise program is designed specifically for your ailments. Your physical therapist will tailor an exercise routine for you and teach you the moves while offering specific advice and providing tools to guide you through each movement.

If you can commit to doing your home exercise program on a regular basis, then you

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