Spring Into Action

vincetherapy@gmail.com (Vincent Paulo Panganiban) — Fri, 22 Mar 2024 03:28:47 GMT

Changes in Weather Change Your Activity Level

Spring is in the air, meaning more than just blooming flowers and chirping birds. It's a natural nudge to shake off the winter blues and be more active. Research that looked at the seasonality of physical activity proves this is true. Across various countries and populations, people are most active in the summer and less active in the winter.

Since your physical activity levels are likely starting to trend up, we are giving you a few fun ideas to try and some tips on how to navigate the change.

Embrace the Great Outdoors:

Trade the treadmill for the trail: As the weather warms, escape the gym and head outside. Explore nature with hikes, bike rides, or even a walk or jog around the park. Soaking up the sunshine not only boosts your vitamin D levels but also enhances your mood and motivation.
Turn your park into your playground: Public parks offer many fitness opportunities. Utilize the equipment for bodyweight exercises, join a pick-up game of basketball, play a round of disc golf, or find an outdoor fitness class.

Incorporate Seasonal Activities:

Get active with seasonal sports: Participating in spring sports leagues like volleyball, softball, pickleball, or tennis is a fun and social way to get moving. You'll meet new people while engaging in friendly competition and getting some exercise.
Cultivate your green thumb: Gardening is a surprisingly active hobby. Digging, planting, and tending to your garden provides a full-body workout while connecting you with nature.

Navigating The Changes

Spring clean your activity plan: Just like your home, your exercise routine might need a spring cleaning. Evaluate your current program, identify areas for improvement, and think about what new exercises or activities you'd like to add. •
Don't spring forward too fast: Spring is an exciting time with longer days, better weather, and new opportunities. Don't take on too much too fast. Injuries from overuse and overtraining become more common in our clinics when people ramp activity up too fast. •
Celebrate your progress: Track your progress and acknowledge your achievements, no matter how small. This will keep you motivated and focused on your goals.

Spring is a season of growth. Let it be the catalyst for your own personal transformation. By embracing the outdoors, incorporating seasonal activities, and refreshing your routine, you can spring into action and experience the joy of a healthier and happier you.

If you'd like someone to evaluate your current plan or develop a new one for you, we'd be happy to help! And, of course, we're always here for aches and pains from too much too soon or weekend warrior injuries from those spring sports. You can call us at (541) 887-2090!

References:

1. Sex- and age-specific seasonal variations in physical activity among adults. Journal of Epidemiology & Community Health 2010;64:1010-1016. https://jech.bmj.com/content/64/11/1010.short

2. Impact of Seasonality on Physical Activity: A Systematic Review. International Journal of Environmental Research and Public Health. 2022; 19(1):2. https://www.mdpi.com/1660- 4601/19/1/2

3. The Effect of Season and Weather on Physical Activity: Systemic Review https://www.sciencedirect.com/science/article/abs/pii/S0033350607001400

4. Seasonal Rhythms and Exercise https://www.sportsmed.theclinics.com/article/S0278- 5919(04)00120-6/fulltext

5. Exercise Assessment and Prescription in Older Adults Webinar https://learningcenter.apta.org/products/exercise-assessment-and-prescription-in-older-adultsand-individuals-at-risk-for-functionaldecline?_gl=1*2t7olk*_ga*MTEwNjIzMzg2MS4xNjgxODQyODcw*_ga_ZZJK74HXNR*MTY5NzIw Mjg2OC4xMi4xLjE2OTcyMDI4ODEuNDcuMC4w&_ga=2.227565085.1495021570.1697197738- 1106233861.1681842870

6. Exercise Attitudes https://www.apta.org/article/2023/03/31/exercise-attitudes

PTs Know Nutrition Is Fuel For Recovery

Thu, 25 Jan 2024 07:12:38 GMT

Fuel your fitness goals from the inside out! Read how physical therapists use the power of nutrition to help you move better, recover faster, and reach your full potential.

Physical therapy and nutrition are often seen as separate, but physical therapists know that they are deeply intertwined. To get the most out of PT, especially after an injury or surgery, successfully integrating both is crucial.

During recovery from an injury or surgery, the body is working to heal itself. PT activities and exercises are designed to help it along. Nutrition is literally the fuel that makes the whole process work. Patients who are low on fuel have a slower or incomplete recovery. Protein is a great example of a recovery fuel.

It provides the building blocks for tissue repair and muscle growth. Recovery from an injury increases the body's protein demand. People who don't eat enough will heal slower. The body will also struggle to build new muscle, which will lead to less mobility, range of motion and strength. That means it takes longer to get back to normal activities.

Healing also requires enough micronutrients, like vitamins and minerals. For example, vitamin C is needed to make collagen, which goes into bones, skin, and connective tissue. Vitamin D helps your body absorb calcium, which is important for healing fractures, or surgeries involving bones. Iron helps blood cells carry oxygen throughout your body, which is needed for healing in general. Again, being low on any of these micronutrients affects healing.

Poor nutrition can affect people before they end up in the PT clinic. In fact, it can directly contribute to the reasons they are there. Being overweight leads to a higher risk for cardiovascular disease, stroke, osteoarthritis, back pain, diabetes, sleep apnea, and more.

All of these are conditions that might lead to the need for PT, or that impact healing from injury. Eating a healthy diet is the most effective way to reduce body weight. Combining a healthy diet with exercise is even better.

As an example, an 18-month study of 450 people with knee osteoarthritis showed that the group that lost weight through a diet and exercised had less pain, better walking speed, and lower joint forces in their knees than groups who either only lost weight, or only exercised. Studies have also shown that people who are overweight or obese are 2.5 to 4.5 times more likely to develop knee OA.

While PTs are not authorized to provide individual diet plans or medical nutritional advice, they can still help with nutrition. PTs can screen for potential nutritional deficiencies or imbalances that may impact a patient's progress in PT or their overall health. They can educate people on the importance of nutrition for various aspects of rehabilitation and recovery, general guidance on healthy eating patterns, portion control, and choosing nutrient-rich foods. PTs also recognize that overall health and well-being involve various factors, including proper nutrition. They can encourage patients to adopt healthy lifestyle habits that include a balanced diet alongside regular exercise and proper sleep hygiene.

Finally, when a patient's nutrition needs exceed what they can provide, a PT can make a referral to a registered dietician or other qualified healthcare professional for help in dealing with complex nutritional needs or recommending specific dietary changes.

While they're known for being movement experts, physical therapists know that great movement requires the best fuel. They use their knowledge to help patients combine both to get the most out of recovery.

For your Physical Therapy needs, call Motion Medic Physical Therapy at (541) 887-2090 or visit www.motionmedicpt.com

Start Moving Better

Spring Into Action

Changes in Weather Change Your Activity Level

PTs Know Nutrition Is Fuel For Recovery

Fuel your fitness goals from the inside out! Read how physical therapists use the power of nutrition to help you move better, recover faster, and reach your full potential.