Occupational Rehab in O’Fallon, MI: Why Ergonomics are Vital

You have most likely heard of ergonomics, but you may not know what occupational rehab has to do with this topic. Ergonomics education is a critical part of occupational rehab. It makes sure that the structure of your body is aligned, which can help prevent future aches and pains.

Our team at Excel Sports and Physical Therapy team in O’Fallon, Missouri is well-versed in all aspects of occupational therapy. We have more than 34 years of experience in the occupational therapy industry.

This experience has taught us that a personalized therapy plan is key to treating our patients. We also empower our patients with ergonomics education. That means that we give you the information you need to help prevent future injuries from developing. You can live a healthier lifestyle, which is our goal for you.

Why ergonomics education is included in occupational rehab

At Excel Sports and Physical Therapy, our occupational therapists can help treat you for work-related injuries. While our goal is to help you find relief from your pain, we also want you to prevent future injuries.

That’s where the ergonomics education component of our therapy plans comes in.

By asking you questions about things like the set-up of your desk and the types of equipment you use daily, our team can help you develop ergonomic strategies that may prevent future injuries.

Some of the injuries that our ergonomics education may help you to prevent include:

Neck strains and pain
Rotator cuff injuries
Carpal tunnel syndrome
Tendonitis

Our occupational therapy plans focus on both healing and prevention. You can trust our physical therapists to help you live your best life.

Occupational Therapy at Excel Sports and Physical Therapy

Every patient will begin occupational therapy with an initial evaluation. This evaluation helps us diagnose your condition and what caused it to develop.

Once your initial evaluation is complete, we can create a personalized treatment plan based on your condition, work environment and lifestyle.

If you’re ready to take the next step to find relief, contact our team at Excel Sports and Physical Therapy today. We are located at 2982 Highway K location in O’Fallon Missouri, as well as at ten other locations in Missouri. Contact us today to schedule an appointment.

October 26, 2018

Prepare for Surgery With Physical Therapy in O’Fallon, MO

Most people prefer non-invasive treatments, like medicine or physical therapy, for an injury or condition because surgery has lots of risks and a long recovery time. However, surgery is necessary sometimes and, in these cases, you will want to be prepared to experience the best outcome.

Surgery can make it difficult to do things on your own, like walking or going to the bathroom without any help. You have options to make your recovery better, though, like visiting a physical therapist for pre-surgical rehab.

Why you should choose physical therapy for pre-surgical rehab

Many people choose physical therapy for pre-surgical rehab because physical therapists are skilled in treating many conditions and injuries that affect the human body. The physical therapists at Excel Sports and Physical Therapy in O’Fallon, Missouri are trained and experienced in helping people prepare for surgeries to experience optimal recovery afterward.

Physical therapy for pre-surgical rehab at Excel Sports Physical Therapy focuses on strengthening and stretching the muscles, ligaments and tendons in the areas that will be affected by the surgery. This will help you stay strong and flexible after your surgery to help your body support itself and be in less pain.

Our post-surgical rehab treatments can give you:

Improved recovery rates — People who undergo pre-surgical rehab before surgery tend to need short hospital stays than patients who do not.
Reduced pain after surgery — Pre-surgical rehab helps keep your muscles strong and flexible, which reduces pressure off sensitive areas that could cause pain and immobility.
Improved mobility after surgery — Pre-surgical rehab can help you remain flexible after surgery. This means you can resume tasks like getting dressed without any help in less time.

Schedule pre-surgical rehabilitation at Excel Sports and Physical Therapy in O’Fallon, MO

Are you scheduled to have surgery soon? Would you like to learn how pre-surgical rehab could prepare you for your operation and recover? Contact us today to schedule an appointment and find out what we can do for you.

We can also help you after your surgery. Post-surgical rehab helps people recover faster and learn how to live independently after a major operation.

Our O’Fallon location:

2982 Highway K
O’Fallon, MO 63368

Excel Sports and Physical Therapy serves patients from multiple locations in the St. Louis area. Please, visit our locations page to discover other clinics that may be more convenient for you.

October 22, 2018

Advent Physical Therapy in Rockford, MI

If you are suffering from a physical ailment that is causing you pain or impacting your ability to perform tasks, then let the physical therapists at Advent Physical Therapy help you. Our licensed medical professionals have years of training and experience helping patients with rehabilitative physical needs.

Advent Physical Therapy has been helping Michigan residents recover from their physical ailments for more than 19 years. Some of the most common ways we help people include:

Restoring range of motion
Restoring strength
Supporting recovery from surgery and childbirth
Managing and reducing pain
Managing symptoms of arthritis, diabetes or a stroke
Aiding the use of artificial limbs

To see the full range of services we offer, please visit our services page. You can always call us and speak with our team about the conditions we help treat.

What your first day looks like at Advent Physical Therapy

Our team at Advent Physical Therapy loves helping people recover from their physical ailments so they can resume living their lives to the fullest. One tenet we hold at Advent is that every patient is a unique person. You will always be treated as an individual with a treatment plan made just for you.

To develop an individualized treatment plan, your physical therapist will perform a physical examination, get a better understanding of your medical history and ask some questions about your health and well-being. Once your examination is complete and a treatment plan has been formed, your physical therapist can begin working with you toward recovery.

A typical appointment is finished after about one hour. At the end of your appointment, you will probably receive instructions for exercises and stretches to perform at home. It’s important to follow these instructions to achieve the best results in your recovery.

Are you ready to begin your journey to recovery with the help of physical therapy from our team at Advent Physical Therapy? Contact our office today to schedule your appointment.

Our Rockford location:

6050 Northland Dr. Suite 210
Rockford, MI 49341
Phone: 616-200-6718

We also have offices in many other locations across West Michigan. If you would like to schedule an appointment at a different location, please visit our locations page to review your options.

September 28, 2018

Advent Physical Therapy in Walker, MI

Physical therapists are excellent at working with people to aid them in recovering from injuries or overcoming difficult physical conditions. Advent Physical Therapy has been helping people in West Michigan with these kinds of needs for more than 19 years.

Advent Physical Therapy consists of a team of licensed medical professionals who are experienced in helping with a variety of needs. Here is an outline of the common things we help people with:

Restoring range of motion
Recovering lost strength
Recovering from injuries and preventing injuries
Difficult conditions, such as arthritis, diabetes or a stroke
Recovery after surgery or delivering a child
Getting used to an artificial limb

For a complete look at the services we offer, feel free to check out our services page or give us a call and speak with our team.

What to expect during your first day at Advent Physical Therapy

The first thing you can expect during your physical therapy appointment with Advent Physical Therapy is a friendly welcome. Our staff is happy to serve you. After all, it is our passion to help people overcome their physical limitations and reach their recovery goals.

Second, you can expect a personal treatment plan developed by your physical therapist after your initial examination. We consider each patient to be a unique person who requires a specialized treatment. To develop this kind of treatment, your physical therapist will review your medical history, go over some health and lifestyle questions and perform some physical tests.

After your examination is complete, your physical therapist can begin treatment. Your first appointment and those that follow typically last between 45 minutes to an hour. At the end of your appointment, you will likely receive instructions for some exercises to carry out at home.

Are you ready to get help from the professionals at Advent Physical Therapy for your health care rehabilitative needs? Contact us today to schedule an appointment.

Our Standale location:

1175 Wilson NW
Walker, MI 49534
Phone: 616-284-3686

Advent Physical Therapy serves West Michigan from many different offices. If you would like to visit one of our other locations, please check out our locations page.

September 28, 2018

The Unexpected Benefits of Stretching

Many non-athletes — and even a few actual jocks — are guilty of either rushing through their warm-up stretching, or skipping the cool-down moves after the workout. Yet, along with cardio and strength-training, stretching also delivers significant health benefits.

You probably already know that stretching extends your overall range of motion, while also elasticizing your muscles and enhancing coordination. But those improvements, in turn, bring about other health benefits. We can discuss more of these during your visit, but in the meantime here are some of the frequently-overlooked benefits of stretching.

Increased Circulation

The act of lengthening and loosening your muscles through stretching means that you’re simultaneously opening up their interior blood vessels. This increased circulation is crucial for heart health and lowered cholesterol. It’s also a boon for the muscles themselves, because the improved blood flow results in faster recovery time, and less overall soreness after a workout.

Longer term, improving your circulation is a superior mood enhancer and energy booster. The physiological impact of increased circulation means that your bloodstream is carrying more oxygen and nutrients throughout your body, allowing for higher energy.

Reduced Tension

The most obvious benefit of a decrease in muscular tensing is, of course, that your pain and discomfort is greatly lessened. That alone is a smart reason to add more stretching into your life, because relaxing those contracted muscles will instantly make you feel physically better.

There’s an emotional component to “de-knotting” your muscles, as well. You’ll literally feel as if a weight has been lifted from your shoulders, which can’t help but lift your mood. Optimism is also restored because relaxed muscles allow all-important endorphins to flow, which banishes pessimism — and that dreaded midday fatigue.

Improved Flexibility and Posture

Enhancing both your flexibility and posture through stretching your joints and muscles are key to avoiding a range of pain-causing conditions.

Range of motion is vastly improved by regular stretching. Not only can you correct any joint stiffness you presently have through regular stretching as you’re extending your limbs as far as they can go, but you can also reduce the risks of future, motion-limiting injuries.

In terms of your muscle groups, stretching keeps the muscles supporting your spin lengthened and in perfect position. This proper alignment improves posture, and usually reduces any incidences of neck and back pain.

If any of these health issues sound familiar to you, please contact Rehab Access today. We’ll work together to put together the stretching routine that’s best for you!

August 10, 2018

Primary Causes of Chronic Neck Pain

Chronic neck pain can be debilitating to those who experience stiffness and pain that can make even the simplest task of turning your head impossible. The neck is an intricate set of vertebrae, muscles and nerves tasked with the important job of keeping your head supported and upright. This close relationship between the head and neck often means that pain in one area radiates to pain in the other. Panther Physical Therapy can help you understand some of the primary causes of chronic neck pain and what you may be able to do about it.

Degenerative disc disease

The vertebrae in the neck are cushioned and supported by fluid-filled discs that sit between each vertebra. As we age, these discs can shrink and become less effective in acting as the shock absorbers in the neck. This causes extra friction between the vertebrae and increases inflammation. This can also limit range of motion and increase stiffness. In severe cases, degenerative disc disease can cause:

Herniated or slipped discs
Pinched nerves that can cause tingling, weakness and numbness
Chronic headaches

Forward head position

In the age of technology, many people sit hunched over glued to a computer screen. Even when people take a break from the screen to get up, they are constantly checking their smartphones, which also puts the head in a forward position. The problem with this position is that is not the natural alignment of the vertebrae in the neck. This put intense pressure on the muscles and nerves in the neck, which can alter the alignment of the neck forward over time.

The easiest way to tell if you have a forward head position is to stand with your back to a wall and take note of how far away your head is from the wall. The further from the wall your head is, the more likely you experience some kind of chronic neck pain and headaches.

What you can do to help treat chronic neck pain

Making ergonomic changes, such as using a standing desk, can help reduce the amount of time you spend hunched over. Ideally, the screen should be above eye level so your head naturally comes to its upright position by looking up slightly. Sleeping with an ergonomic pillow can also put your neck in proper alignment while you sleep.

Many patients find relief from their chronic neck pain through physical therapy. The physical therapists of Panther Physical Therapy offer individualized treatment programs that can help reduce stiffness, strengthen the muscles in the neck and increase range of motion.

If you are considering treatment for your chronic neck pain, contact one of our patient coordinators to set up your initial appointment and answer any questions you may have.

April 25, 2018

Does Arnica Work?

Arnica Gel/Cream

Name: Health and Wellness - Alliance Physical Therapy Partners
Address: USA
Price range: $

It seems that we’re hearing more and more people using Arnica for relief of muscle and joint aches and pains. It’s commonly been used as a homeopathic treatment for inflammation, bruises, and swelling. The problem with Arnica as with many other herbals and supplements is that the research supporting the use of them is scant at best. Very few placebo-controlled, double-blind studies support the efficacy of herbals and supplements. At SSOR, we’re committed to not only using treatment approaches supported by the best available evidence but also to educating our patients about the evidence confirming or refuting use of herbals and supplements.

What is Arnica?

Arnica is a plant extract from the Arnica Montana plant. The active ingredient is called Thymol which is believed to lead to vasodilation, which is the opening of blood vessels. More blood flow may contribute to healing of injured tissue.

Arnica Montana plant

How is it taken?

It is usually used in conjunction with other creams and is normally used topically. It comes in gel form and can even be taken orally in capsule form. By itself, it is toxic but it is normally diluted.

What is it used for?

It is used for aches and pains related to arthritis, joint/muscle pain, inflammation, and for bruises and swelling. It has also been proposed to help with reduction of hematomas.

What does the research say?

A review in the Archives of Surgery in 1995 found that its effectiveness beyond a placebo is not supported in clinical trials. A more recent Cochrane Database Review, likely the most comprehensive review of the literature for a given topic, found that in people with arthritis, it may help reduce pains from symptoms but no better than normal anti-inflammatories (i.e. Ibuprofen, Aleve) and may have more adverse effects. A 2010 study in the Annals of Pharmacotherapeutics found Arnica may actually increase muscle pain after intense exercise compared to a placebo, and similar findings were reported in a 2005 study in the Journal of Chiropractic Medicine. Another study in the Journal of the Royal Society of Medicine in 2003 found it had any advantage over a placebo in post-operative pain, swelling, and bruising in those who had hand surgery. Also for people with hand arthritis, a 2007 Rheumatology International study found it was no better than anti-inflammatory medications and had more adverse events associated with its use.

Are there any side effects?

It appears there are many. This link nicely describes various side effects that have been reported with the use of it. We suggest you discuss the use of Arnica with your primary care physician prior to taking it, particularly if you are on other medications.

What’s the bottom line?

Much like over-the-counter anti-inflammatories, Arnica is used as an analgesic and anti-inflammatory. There is little evidence to date supporting its use over OTC medications, but the placebo effect is powerful in the field of medicine. There are many adverse effects and by itself, Arnica is toxic. Therefore, it should be something you discuss with your doctor.
All of that said, there is a mountain of evidence supporting physical therapy for the treatment of muscle aches and pains as well as arthritis. Give us a call at (913) 904-1128 to get you living the life you imagine.

March 19, 2018

6 Ways To Positively Impact Your Genes

Hopefully you, along with the rest of us, have resolved to live a healthy and happy life this year. Your gym might be a tad more crowded and the salad aisle in the grocery store is probably a mess, but at least it’s all with good intention. However, with the health craze sweeping over us it’s important to remember that the numbers on the scale aren’t the only reason to strive toward a healthier life.

Behavioral and Lifestyle Changes Can Positively Affect Our Genes!

Being well rested, avoiding stress, finding happiness throughout the day, and healthy diet and exercise all contribute to our well-being on a much deeper level. Surprisingly, recent and ongoing research suggests that positive behavioral and lifestyle changes can actually affect you on a genetic level. This might sound crazy considering we are all born with a fixed genome, but our genes can be altered depending on their activity level.

Epigenetics is the study of potential changes in gene expression that does not involve changes to the underlying DNA sequence — a change in phenotype without a change in genotype — which in turn affects how cells read the genes.

Cutting edge research is focusing on the epigene, a complex sheath of proteins that surrounds the DNA where various genes are switched on and off. This genetic activity varies constantly, and responds to the input we give our body. For example, while identical twins may be born with an identical genome, by the time they reach their elder years their genes have reacted to their lifestyles, resulting in genetic readouts no more similar than that of two siblings who aren’t twins.

So what can you do to improve your genes?

Here are 6 tips to ensure your lifestyle is contributing positively to your genetic makeup.

Look at every day as a feedback loop. Strive for greater positive input that negative input.
Don’t limit ‘positive input’ to just eating kale. It can be anything from eating wholesome healthy foods, to fostering an optimistic outlook, to wearing an outfit that makes you feelgood. Being happy is just as important during the day as getting your workload done.
Shake things up a bit. Keep variety in your day by allowing yourself alone time, recreational time, social time, etc.
Listen to your body. Only eat when you’re hungry and avoid staying up after your body feels naturally tired (granted, this doesn’t mean take a nap whenever you feel sleepy because your boss most likely won’t appreciate it, but you get the jist).
Limit your stress. Stress reduction is immediately appreciated at the cellular level. If you find yourself in a stressful situation, get out of it as quickly as possible. Walk away to a quiet place, and find your calm center.
Meditate. Getting in touch with your inner self can surprisingly affect your genes almost immediately.

These simple behavioral changes act quickly and deeply on your body’s inner-workings. While it’s not something that can be seen on the outside, your cells are thanking you on the inside.

Your lifestyle is essentially communicating directly to your body’s genetic activity – so make the communication worth it! Make it a point this new year to not only fit into your ‘at-my-thinnest-skinny-blue-jeans’, but to focus on the genes that make you, well, YOU.

Happy New Year! Give SOL a call or email us to schedule a Wellness Appointment today!

December 26, 2017

Six Easy Steps to Less Pain and More Energy

Do you sometimes feel sluggish, tired, achy, sore, or have low energy? Those could be signs that a daily routine of sitting for long hours in your car, at your desk, or at home watching TV is starting to wear your body down. Your body is meant to move, so the unnatural act of sitting still for long periods can actually cause some serious problems: It can slow down your circulatory, lymphatic and digestive systems; deprive your heart and lungs of the movement they need to be their healthiest; and contribute to the chronic lower back pain, headaches, neck pain, shoulder pain and hip pain that plagues many working Americans.

The good news is that even if you’re already feeling some of those effects in your body, you can start changing them right now. These six easy steps can help you move more, hurt less, and feel more energy every day.

Get Into the Mindset

Don’t have time to make the big, dramatic life changes you see on TV? Don’t give up! Even small changes can make a huge difference in your long-term well-being, and if you start thinking in terms of what you can do instead of looking for reasons you can’t, you’ll find that you’re capable of a lot. So focus on small successes that you can enjoy now — like remembering to get up and move during every commercial break of your favorite TV show — while building toward bigger goals.

Set a Timer

Ideally, you should be getting up and moving around at least every 20 to 30 minutes. If you have trouble remembering, set an egg timer or an alarm on your smartphone. The beep is your cue to stand up and move around, even if just for a minute.

Drink More Water

It might sound trivial, but water plays an important part in every organ and system of your body — and most of us don’t get enough of it. Keep a water bottle handy throughout the day and take a big swig every time you think of it. You’ll be better hydrated and more energized before you know it.

Take the Time to Stretch

Flexibility isn’t always about being able to touch your toes or stick your feet behind your head; it’s actually more about maintaining natural, healthy movement patterns. You can help your body recover from the unnatural position of sitting at a desk by taking the time to stretch your legs, hips, spine and neck for at least 10 minutes every day. If that sounds like a lot, break it into several short stretching bouts throughout the day.

Check Your Ergonomics

Is your workstation set up for healthy body alignment? It doesn’t matter if you’re at home or at work — if your desk isn’t set up right it’ll sap your energy and contribute to the sort of postural imbalances that might require professional help later on. Aim for neutral posture: Monitor at eye level with chin parallel to the ground; elbows, hips and knees bent at a comfortable 90 degrees; and feet flat on the floor.

Get Out and Walk

If you do just one thing to boost your energy today, make it a gentle walk. The movement will boost your energy and help break the unnatural movement and posture patterns that can form when you spend all day sitting at a desk or working at a table.

Are you still in pain? Give Rehab Access a call. Our expert physical therapists can help identify the problem and put together a plan to get you moving and pain-free again.

November 20, 2017

Pre-Operative Exercises for Knee Surgery

Should You Do Pre-Operative Rehab Before Knee Surgery?

We see many people before knee surgery for what we like to call “prehab,” or rehab exercises to prepare you for surgery. There is evidence to support better outcomes in those that do physical therapy and/or exercises before knee surgeries like ACL reconstruction or total knee replacement. Improving range of motion and increasing strength of the quadriceps and supporting hip muscles has been shown to help hasten recovery of both gait and function. Unfortunately for many of our patients, they have limited insurance visits. Therefore, we want to maximize the amount of time we can keep them and supervise their progress and assist them in return to activities. As a result, we often only see people for a visit or two prior to surgery to show them a home program to do until surgery. So what should we do about pre-operative exercises before knee surgery?
In the case of ACL reconstructions, a classic 1995 study by Cosgarea et al in the American Journal of Sports Medicine tells us that basically 4 things should be achieved prior to having an ACL reconstruction. There are other papers supporting pre-operative exercises here, and here, and one paper shows that it predicts function up to two years later. The pre-operative exercises should achieve the following goals:

Minimal to no swelling. You have to get the swelling out of there as much as possible. The swelling is the principal reason why you should wait to have surgery – the knee is already “angry” from the injury and to make it more angry by operating can cause more pain and possibly more dysfunction from stiffness post-operatively. Depending on the severity of the injury, there may be a point where you’ve maximized how much you’ll actually get out of it. Ice, as much rest as possible, elevation, and compression are all ways to reduce swelling.
Get at least 120° of knee flexion. It’s hard to know for sure how much this actually is unless a physical therapist measures you, but basically get as much bending as possible. Research has shown that if you achieve 120° of knee flexion pre-op, your risk of knee stiffness, known as arthrofibrosis, is much less. Riding an exercise bike, deep water jogging in the pool, or heel slides (Figure 1) are all good ways to do this.
Get your leg as straight as possible. Much like knee bending, you want your knee to be as straight as possible. If you have a meniscus tear or an ACL tear, the tear may restrict this and extension could be very very painful. Do the best you can to get it straight. Heel hangs are a great way to do this (Figure 2).
Maximize your quadriceps function by being able to do a straight leg raise. A straight leg raise (Figure 3) is a fundamental exercise post-op because if you can do it, you’ll be able to walk without a brace and you have “minimum” quad function. You have to be picky with this though – it can’t be a “bent knee raise.” We’re really particular about this exercise at SSOR, so check with us if you aren’t sure. If you try and do one and can’t keep your knee straight, quad sets (Figure 4) are a good place to start. Roll a towel up and place it under your knee and just push the back of your knee into the towel roll. A physical therapist can also put you on a muscle stimulator to help facilitate this.

Pre-Operative Exercises before Total Knee Replacement

Truthfully, the above are great guidelines for any knee surgery. In the case of exercises before total knee replacement surgery, the evidence supports doing pre-operative exercises for those having a total knee replacement. As this systematic review shows, pre-operative exercises may also reduce costs and length of hospital stay. However, there is evidence saying pre-operative exercises are not effective, but in our experience, improved motion and strength prior to surgery leaves you with a better starting point after your total knee replacement. In addition to the goals stated above for pre-operative ACL surgery, other exercises may include hip strengthening, stretching, and balance activities. The three main issues long-term after total knee replacement are declining quadriceps strength, loss of motion, and decreasing balance. Those three items are heavily emphasized at SSOR both pre- and post-op to maximize function.
If you’re on track to have ACL reconstruction or a total knee replacement, it would be a privilege to partner with you in your care. Give us a call if you need exercises before knee surgery to help maximize your outcome post-operatively and put yourself in the best position to succeed. We have locations in Overland Park and Prairie Village to serve you.

Figure 1: Heel slides with sheet for range of motion

Figure 2: Heel Hangs

Figure 3: Straight Leg Raise

Figure 4: Quadriceps setting exercise

November 1, 2017

10 Benefits of Aerobic Activity

Regardless of age, weight or athletic ability, aerobic activity is good for you.

As your body adapts to regular aerobic exercise, you’ll get stronger and fitter. Consider these Top 10 ways that aerobic activity can help you feel better and enjoy life to the fullest:

1. Keeps excess pounds at bay.

Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.

2. Increases your stamina.

Aerobic exercise may make you tired in the short term. But over the long term, you’ll enjoy increased stamina and reduced fatigue.

3. Wards off viral illnesses.

Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.

4. Reduces your health risks.

Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.

5. Manages chronic conditions.

Aerobic exercise helps lower high blood pressure and control blood sugar. If you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.

6. Strengthens your heart.

A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.

7. Keeps your arteries clear.

Aerobic exercise boosts your high-density lipoprotein (HDL or “good”) cholesterol and lowers your low-density lipoprotein (LDL or “bad”) cholesterol. The potential result? Less buildup of plaques in your arteries.

8. Boosts your mood.

Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.

9. Enhances Mobility and Independence as you age.

Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.

10. Supports Longer Life!

Studies show that people who participate in regular aerobic exercise live longer than those who don’t exercise regularly.

Ready to get more active? Great. Just remember to start with small steps.

If you’ve been inactive for a long time or if you have a chronic health condition, get your doctor’s OK before you start. When you’re ready to begin exercising, start slowly. You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session. Pick up the pace a bit, too. Soon, you could be walking briskly for at least 30 minutes a day — and reaping all the benefits of regular aerobic activity.

Resources: www.mayoclinic.com

August 2, 2017

Movement Is Medicine!

Did you know that the average American spends 21 plus hours per day sitting down or lying prone? In a recent study, it was found that more time spent sitting is linked to a higher risk of death. Risk was found to be independent of physical activity level. So the message here is to try to sit less and workout more!

Basic physical activity guideline for Americans is exercising moderately for just 30 minutes, five times a week; cardio and functional training. That’s just 2 1/2 hours a week! By exercising, you may reduce early death, reduce the risk for diseases such as coronary heart disease, stroke, some cancers, type two diabetes, osteoporosis, and depression. Other health benefits include: reduced risks for diseases such as high blood pressure and high blood cholesterol, improved functional strength for life activities, improved cognitive function and mental health, reduction in injuries and sudden heart attacks. Exercise keeps you young and feeling better!

Enlisting an accountable partner or friend to help keep you on track really helps. Keep your goals in mind, but don’t obsess. Have fun and enjoy this very special time of the year. It is helpful to schedule a time – an appointment with yourself. Put it on your daily calendar. The most effective way to get your exercise in is to do it first thing in the morning. This way you’re also raising your basal metabolic rate and can burn more calories. It also allows you to deal with the stresses and demands of everyday life and increase your energy and vitality.

We are always here to help. If you ever have questions or need assistance, feel free to give us a call.

The SOL Team

December 20, 2016

Category: Health and Wellness