TheraFit: Improving Your Health and Fitness

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

WHAT’S THE DIFFERENCE? EXERCISE VS. PHYSICAL ACTIVITY

As a clinician I hear patients say all the time, “I don’t have time to exercise but it doesn’t really matter. I get plenty of exercise because I am active every day with my chores and work. I am on my feet all day.” With that being said, the question is then, “Do you really need to exercise in order to maintain your health if you live an active lifestyle?” (continued inside)

INSIDE :

• Exercise vs. Physical Activity • A Plank a Day Keeps the Doctor at Bay

• Exercise Of The Month • Patient Success Spotlight

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER

WHAT’S THE DIFFERENCE? EXERCISE VS. PHYSICAL ACTIVITY

(continued from outside)

INSIDE : • A Plank a Day Keeps the Doctor at Bay • Healthy Recipe To answer this question is to really understand the difference between activity versus exercise and how they are very different. No one can deny that being physically active is better than being a couch potato. An active person will be in better overall health; however, physical activity is not a substitute or replacement for exercise because exercise provides lifelong aging benefits. These benefits include increases in body strength, balance, bone density, muscle density, as well as increased tensile strength of the muscle, and last but not least, heart health benefits that help you stay independent for longer. Exercise can be defined as a planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness or a particular body part. In simple terms, exercise is any movement that works your body at a greater intensity than your usual level of daily physical activity. Exercise raises your heart rate and works/challenges your muscle or groups of muscles including your heart (which is a muscle) in a way that they are not used to in order to change the structure and function of the muscle in a positive way. This will equate to improvement in overall health and fitness. Physical activity is any movement of the body that requires energy expenditure, (ie. burn calories). For example, dressing, self care, walking in a grocery store, housework, and yard work are all activities considered physical activity. Physical activity, or your everyday activities, does not challenge your muscles enough to produce an actual structural change in the muscle to provide long term health benefits as the body ages. An

• Exercise Of The Month • Patient Success Spotlight

obvious example of this is the realization that the same activities we did at 20 to 30 years of age are now harder at 50 years old or older. Our body has aged over the years. Our muscles and bones have degenerated, chemical changes have occurred and our heart & lung capacity has decreased; however, we expect our bodies to perform like it used to just because we have been physically active! This is not the case. In the long run, we end up injuring ourselves, having sleepless nights due to joint or muscle pain, and then are dumbfounded as to why!? As Physical Therapists, as well as other health providers, it is our responsibility to educate you on how we can help you become a healthier version of yourself. We try to teach you that every job or activity we do has negative repetitive patterns. By performing exercises, we can keep these issues from overtaking us as we age. Our #1 problem is that we think “It will never get the best of us!” It is ALWAYS best to address these issues early to save you time away from the things you love so you age gracefully and live with less or even without pain. Article written by: M. Kay Hanson, PT, DPT, Colleen Durham, PT and Carly Howell, PTA References: http://www.acefitness.org/education-and-resources/liftstyle/blog/5460/physical-activity-vs- exercise-what-s the-differencehttp://www.everydayhealth.com/fitness/basics/difference-between-exercise- and-physicalactivity.aspxhttp://www.nysopep.org/PreventionPhysActExercise.shtmlwww.hopkinsmedicine. org/healthlibrary/conditions/cardiovascular diseases/risks of physical inactivity 8 5 p00218 https://www. weightlossresources.co.uk/exercise/questions-answers/what-is-exercise.htmWhy isexercise important?

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Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH

A Plank a Day Keeps the Doctor at Bay EXPERIENCE THE MANY HEALTH BENEFITS OF ONE SIMPLE DAILY EXERCISE. How to do a plank (If you are unsure about doing this exercise, call us first) 1. Start by lying face down. You may want to put a pillow under your abdomen if it is uncomfortable to lie flat. 2. Bring your elbows underneath you, then gently rise up onto your elbows and knees, so that your abdomen is off the floor. 3. Keep your abdomen tucked gently in so that your body is straight without sagging. 4. Try to hold this for 30 seconds if you can. You may feel your muscles shake a little while doing this, which means they are working! 5. It is important to start off with small increments and build over the course of a week as you become stronger. 6. To advance the plank and make it more difficult, lift your knees off the ground, keeping your body straight. 7. Ideally, you should be able to hold this position for 2 minutes 8. You may have some soreness the next day as you are using muscles that have not been worked that way in a while. For a healthy spine, keep doing your exercises and remember our physical therapists need to see you for a check-up. You see your dentist every 6 months to keep you teeth and gums healthy. Why not your PT? Your physical therapist is the mechanic for your whole body to keep your spine and extremities moving like they should. Detecting a problem early can lead to a simple treatment solution that can save you a lot of pain, and financial burden down the road. Call us today to speak with your therapist about your problem, before it becomes a PROBLEM. You see your doctor every year, your dentist twice a year, when was the last time you saw your physical therapist?

Loosens Lower Back

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SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.

HEALTHY RECIPE

Honey Garlic Shrimp

INGREDIENTS • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil

INSTRUCTIONS 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or Tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes, or up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time- saving tip: while the shrimp is marinating, steam broccoli and microwave some quick brown rice). 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade. Cook shrimp on one side until pink—about 45 seconds—then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through.

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“They do a fantastic job and are passionate about what they do, I highly recommend TheraFit...” “After suffering from severe neck pain and seeing a sports medical doctor, I was referred to Ms. Kay Hanson at TheraFit. Since, I had never had any type of physical therapy, I did not know what to expect or if I would benefit from it. After being treated by Ms. Kay and her staff, I was amazed at the how much better my neck felt. The entire staff at TheraFit were so nice and extremely helpful during my physical therapy process. My daughter, Allie is also being treated at TheraFit due to a dance injury and loves Ms. Kay and her staff members. They do a fantastic job and are passionate about what they do, I highly recommend TheraFit for others that are seeking physical therapy!” - Lana G.

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THE POSITIVE EFFECTS OF EXERCISE ON YOUR BODY

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10% OFF XL ICE PACKS HAVING SURGERY? COME IN AND PURCHASE A VERY DURABLE ICE PACK THAT IS SOFT, SHAPEABLE, GETS SUPER COLD AND COVERS A LARGE AREA. Typically, icing post surgery is recommended 4 - 5x per day for up to 20 minutes! Questions? Just ask us! WE OFFER 2 CONVENIENT LOCATIONS

1. Improved heart and lung efficiency, reducing your chances of developing heart disease.

2. Increased metabolic function, enabling you to maintain a healthy weight.

3. Stronger joints and muscles, so you can meet the demands of daily life and avoid rotator cuff tears, back problems, hip-knee problems and falls. 4. Maintenance of posture and flexibility, to keep you walking tall and avoid text-neck. 5. Production of endorphins in your brain, promoting a sense of well being and reduce depression. 6. There is also research emerging that indicates that exercise can increase brain function.

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