Uncategorized Archives - 1st Choice Physical Therapy

Tips for Staying Healthy Through the Holidays

Give yourself the gift of better health this holiday season. Holidays are a joyous time to spend with family and friends and don’t have to be centered around food. Follow these tips from 1st Choice Physical Therapy to add more movement to your day and healthy food to your plate.

Ramp up movement!

When shopping, walk a few laps around the shopping center before going into stores.
Take the stairs at every opportunity if you can.
Rather than hunting for the closest parking spot, park farther away and walk briskly to your destination.
When friends and family gather, go for a group walk.
Bundle up and take a walk instead of a drive to see holiday lights.

Plan Activities that Don’t Involve Eating!

Volunteer in your Community.
Visit a Senior.
Try a seasonal activity such as ice skating, sledding or winter hiking.
Build a snowman.
Go on a walk with a friend or family member and explore a new area.
Go on seasonal outings such as craft fairs, markets, tree lightings, ballets, plays, and concerts.
Do family crafts such as making holiday wreaths, table settings, tree trimmings, decorations, and gifts.
Watch holiday movies with family and friends.
Get a group together to go caroling.

Eat Healthy!

If you eat foods that are high in calories, saturated fat, or added sugars, choose small portions and only eat them once in a while. Compensate for the extra calories by either reducing calories during the meal before or after (or even skipping the next meal by practicing intermittent fasting) or burn extra calories with increased exercise. Opt for healthier foods most of the time.
At parties and other gatherings, fill your plate with your favorite wholesome fruits and healthy vegetables first, then add small portions of less healthy items.
If you are taking food to a party, make it your favorite healthy dish. Then you’ll be sure that at least one item at the party will be a healthy choice that you enjoy.
Make healthier versions of your traditional recipes by using ingredients with less fat and salt.
Consider beans in place of higher-fat meats.

We at1st Choice Physical Therapy wish you a wonderful and healthy holiday season. Our therapists are ready and willing to help you achieve your wellness goals. Contact us to schedule a wellness screen or evaluation so we can get you on your way to enjoy this festive season!

Physical Therapy Helps Regain Bladder Control

Many people have problems controlling their bladder. If you’re waking up several times at night to urinate, you may have an overactive bladder. Physical Therapy is a non-invasive, safe, and effective method to help regain bladder control without side effects.

What is Overactive Bladder

The most common symptoms of an overactive bladder include an urgency to urinate, frequency of urination, and urinary leakage.

There are many possible causes for overactive bladder, including:

Prior bladder surgeries
A weak pelvic floor
Urinary tract infections
Smoking
Certain medications
Bladder irritants, such as alcohol or caffeine
Menopause
Various medical conditions such as diabetes, kidney stones or neurologic issues

While menopause is often linked to overactive bladder, BMI and age are two of the most common risk factors that affect both men and women. Aging may bring increased susceptibility to other conditions that can cause overactive bladder like diabetes, cognitive decline, and medication use.

How to Treat Overactive Bladder

Improving your diet, exercising and stress management can help minimize overactive bladder symptoms. The following techniques can make a tremendous difference in regaining bladder control.

Pelvic Floor Physical Therapy. Pelvic floor physical therapy helps you to properly engage the pelvic floor muscles that control bowel and bladder function. Pelvic Floor physical therapists are the most underutilized resource in treating overactive bladder. These specialists will evaluate your pelvic floor function, help you identify and utilize the proper muscles with biofeedback, and then guide you through a set of pelvic floor exercises based on your individual needs. Exercises may include Kegels, abdominal and glute strengthening, and posture improvement. Did you know that 1st Choice Physical Therapy has Pelvic Floor Physical Therapist Jodi?
Re-train Your Bladder. If you emptied your bladder recently and feel another urge to go, try to pause – take a few slow, deep breaths to relax – and see if the sensation goes away. Similarly, don’t go to the bathroom because you’re leaving to go somewhere and want to empty “in case.” If you repeatedly empty your bladder before it signals it’s full, you may accidentally be training your bladder to send urge signals sooner, making frequency and urgency worse.

So call 1st Choice Physical Therapist Jodi if you need help with your bladder control.

Nature Offers Physical, Mental and Spiritual Restoration

Fall is a great time to get out in nature. As I sit here planning our fall trip to the Badlands of South Dakota, I’m thinking about the positive physical, mental, and spiritual restoration outcomes of being in nature. Our technology-driven lifestyles have diminished healthy human relationships with natural environments leading to a range of health issues and reduced wellbeing. There has been a measurable uptick in trail usage around the country and more runs on and shortages of biking, hiking, and climbing equipment as people escape to the outdoors to try to rediscover sanity in these tumultuous times.

Spending time in nature has been shown to positively impact physical health, including improved cardiovascular health, reduced risk of chronic diseases, increased mobility and flexibility, and increased levels of physical activity.

There are significant benefits to spending time in nature associated with reductions in physiological markers of stress such as heart rate, blood pressure and salivary cortisol. Dr. Paraskevi Sapountzi of Suburban Endocrinology and Diabetes states: “Regular physical activity is a cornerstone of diabetes management, offering a multitude of benefits including improved insulin sensitivity, blood glucose control, cardiovascular health, and mental well-being. Furthermore, exposure to natural environments such as those found in National Parks has been shown to reduce stress, enhance mood, and promote overall physical and mental health.”

1st Choice Physical Therapist Linda Raby recently returned from a hiking trip to Glacier National Park in Montana and says: “Being outside always makes me feel better, both mentally and physically. I love taking in the amazing views at National Parks and challenge myself to conquer the most scenic hikes. However, I also love hiking my local trails in the Forest Preserves or running on local bike trails. I highly encourage everyone to get outside for at least a few minutes every day.”

How Nature Helps Boost Well-Being

Increased Physical Exercise: when we get outside, we move more and the increase in movement promotes positive mood, reduced anxiety, and better sleep.
Cognitive and Attention Benefits: beyond exercise, studies show that time in nature might actually boost our mental capacities.
Quiet Time, Brain Rest, and Spiritual Growth: nature gives us the gift of much needed separation from excessive technology, urban noise and clutter, and stressful work and home environments. For many of us, time in nature can enhance our sense that there is something greater than ourselves beyond the day-to-day sensory experiences, and we may leave the outdoors with a greater sense of purpose.

Free National Parks Access Pass

Did you know that if you have a permanent disability as defined legally, not medically, you can obtain a free lifetime pass to enter the National Parks and Forests across the country?

The Access Pass is a free, lifetime pass available to United States citizens or permanent residents, regardless of age, that have a permanent disability that can be used at over 2,000 Federal recreation sites across the nation, including National Parks, National Wildlife Refuges, and many National Forest lands.

The Access Pass admits for free the Pass owner and any passengers traveling with him/her in a non-commercial vehicle at per-vehicle fee areas or the Pass owner and three additional adults where per-person fees are charged. The Access Pass may also offer a discount on some expanded amenity fees, such as camping.

Check out www.nps.gov/subjects/accessibility/interagency-access-pass.htm to learn more about how to obtain an Access Pass.

So get outside and get moving! Call your 1st Choice Physical Therapist if you need help getting moving.

Understanding Fall Risk and Prevention

As the 2024 Summer Olympics come to an end, I am always in awe of the grace, athleticism, and precision of the women gymnasts as they perform on the balance beam. Their ability to maintain balance and control on the narrow beam is beyond my imagination. Losing balance often means losing the competition.

Just about everyone has experienced a fall at some point after losing their balance or tripping over an object. Although common, falls can be dangerous and lead to many types of injuries, some of them long-term or even fatal. Fortunately, the most common causes of falling are also preventable. If you find that you are dizzy or otherwise losing your balance, don't ignore it...seek help as soon as balance issues begin.

What Happens in the Body When we Fall?

Falling occurs because the body's balance has been disrupted. A person's body can maintain balance because the brain receives and interprets information from several different types of sources: Vision (from the eyes), Proprioception (from the joints and muscles that provide a sense of touch), and the Vestibular System (from the inner ear which senses motion, equilibrium, and where we are in physical space).

Based on this input, the brain sends information to different parts of the body to help maintain balance. Sometimes the different sources may send conflicting information. For example, have you ever gotten off a treadmill, boat or out of a moving car only to feel like you are still moving? Most of the time, the brain can correct conflicting information to keep a person steady on their feet. Occasionally, however, a person may become off-balance and fall.

Risks of Falling

The risk of falling increases with age, but falls can happen to anyone, at any time, and for many different reasons. Most falls involve different causes or risk factors.

Some of the more common types include:

Muscle weakness, especially in the legs
Lack of Vitamin D
Trouble with walking or balance
Side effects of medications that cause drowsiness or dizziness
Poor vision
Loss of hearing
Foot pain or improper footwear
Uneven flooring or stairs
Clutter in the home
Consumption of alcohol
Memory loss, difficulty concentrating or confusion
Fainting or loss of consciousness
Incontinence that causes frequent or urgent trips to the bathroom
Drop in blood pressure
Walking on ice or wet floors

Fall Prevention in the Home

According to the National Institutes of Health, 6 out of every 10 falls happen in the home.

Many falls can be prevented with a few simple changes:

Remove throw rugs.
Tidy up clutter especially in common walking areas.
Install grab bars especially in the bathroom, hallways and stairways.
Install non-skid flooring or special decals.
Keep your home well lit with light switches at the top and bottom of stairs, lamps on bedside tables, night lights in bathrooms, or motion sensor lights in basements, garages and entryways.
Be prepared with emergency lights in case of power outages as well as flashlights and spare batteries.
Keep frequently used items in easy reach and use a reacher or "grabber" to take items out of cupboards or off the floor.
Have your physician periodically check your medications if you have dizziness.
Stay physically active by taking walks or lifting small weights.
Get enough sleep.
Let your primary care provider know if you have fallen, feel unsteady on your feet, or are otherwise afraid of falling during normal activities.

Physical Therapy Helps Prevent Falls

Improving your walking skills – technically known as "gait" – and your balance are interrelated challenges. 1st Choice Physical Therapists help you improve gait and balance to keep the body's different balance and movement systems functioning in harmony. You can master these skills to decrease your risk of injury while increasing your confidence and independence. Gait and balance training benefits you by avoiding injuries associated with falls or dizziness, increasing confidence with your footing and movement, and reducing pain from poor posture or gait.

9 Simple Exercises to Help Prevent Falls

Use a sturdy chair or table for support to do the below exercises. Stop exercising if you feel any unusual pain or discomfort.

Heel-Toe Stand
Stand tall with two hands on your support. Put one foot straight in front of the other or slight off-center if you find it difficult. Look ahead. Let go of your support and balance for 10 seconds. Return to your starting position and switch feet. Repeat 5-10 times for each leg.
Knee Raises
Start by holding on to your support. Lift your right knee up as far as comfortable. Don't lean to the side. Hold for a few seconds and place the foot down slowly. Repeat 5-10 times on each leg. When your balance improves, try letting go of your support.
Sideways Leg Raises
Stand next to your support and hold if needed. Stand on one leg as your starting position. Keeping your leg straight, raise your leg as far out to the side as possible without pain. Keep your body still and straight without leaning. Hold for a few seconds then bring your leg back down slowly. Repeat 5-10 times on each leg.
Heel Raises
Stand tall holding your support if needed. Lift your heels off the floor taking your weight onto your toes. Hold for 2-10 seconds then lower slowly with control. Repeat 5-10 times.
Calf Stretch
Stand tall holding your support. Place your left foot back while keeping your heel on the floor. Bend your right knee and lean toward the support until you feel a slight stretch.
Sit-to-Stand
Start by sitting in a chair. Take a deep breath and as you exhale slowly push up off the chair using your leg muscles. As you do this, lean your chest forward slightly and press your hands into your thighs for support. Stand up straight and take another deep breath. Making sure the backs of your legs are touching the chair, slowly return to a sitting position as you exhale. Repeat 5-10 times.
Mini Squat
Holding the back of your support, stand with your feet hip width apart. Move your hips back while slightly bending your knees as if you are just starting to sit into a chair. Squeeze your thigh muscles as you hold this position. Push through your feet to return to a standing position.
Vestibulo Ocular Reflex (Eye Exercise for Gaze Stabilization)
Make a card with a large X in the middle or use the back of a 1st Choice Physical Therapist's business card which has a purple sun on it. Sit in a chair and hold the card arm's length at eye level. Focus your eyes on the X or sun and slowly move your head side to side keeping the X or sun in focus and stationary at all times. Make the head movements faster, again keeping the X or sun in focus and stationary. Do this for 1 minute. Take a break and repeat with moving your head up and down. Challenge yourself to move faster as long as you keep the X in focus and stationary.
Vestibular Saccades (Eye Exercise)
Sit in a chair. Hold up your index fingers on both hands 12" apart at eye level and arm's length. Hold your head still and look at your right index finger; now turn your head toward the right index finger. Then hold your head still and look at your left index finger; turn your head toward the left index finger. Continue moving first eyes then head from right index finger to left for 1 minute.

Our passion as physical therapists is to make you as independent as possible and to help you strive to be the best version of yourself physically so that you can return to all the things you love. Physical therapy should always be considered first as we provide more than just treatment for your symptoms; rather, we find the cause of the symptoms and help to conservatively manage or eliminate the source. It is through physical therapy that your pain can be reduced, your body strengthened, your dizziness eliminated, and your balance improved to prevent injury that might occur while you are doing the things you love.

Get in touch with a 1st Choice Physical Therapist for a personal plan if you're concerned about balance or dizziness issues!

Tips to Beat the Heat while Continuing to Exercise

Summer is upon us and we need to think about how we can continue exercising outdoors without risking illness. Exercising in hot weather puts extra stress on our bodies. We need to consider the air temperature and humidity as well as the exercise we choose on a daily basis to avoid raising our core body temperature to excess. Regardless of the activity, if you exercise outdoors in hot weather, you will want to take precautions to prevent heatrelated illnesses. Here are some smart strategies to stay safe and comfortable in the heat that apply generally not just for exercising.

Watch the Weather Forecasts and Time your Outdoor Activities

Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. Avoid exercising outdoors during the hottest part of the day (usually between noon and 3 p.m.). Early mornings or late evenings are cooler and a better option.

Get Acclimated to the Heat

If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. Reduce your exercise intensity and take frequent breaks. It can take at least one to two weeks to adapt to the heat. As your body adapts over time, gradually increase the length and intensity of your workouts.

Choose More Heat-Friendly Forms of Exercise

Try sports that your body can handle a bit easier in the heat. Swimming is a great choice on hot days and a good way to manage heat in general. Yoga is also a good alternative because it’s beneficial from a fitness standpoint but doesn’t take as much energy as running or bike riding.

Hydrate…Hydrate…Hydrate

Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well-hydrated with water. Drink before, during, and after a workout even if you don’t feel thirsty. Avoid drinks with excessive sugar and alcohol because they promote fluid loss.

Dress Appropriately

Lightweight, loose-fitting, light-colored clothing helps sweat evaporate and keeps you cooler. Avoid dark colors that can absorb heat. Moisture-wicking fabrics can also help keep you cool.

Protect yourself from the Sun

Shield yourself from the sun with sunglasses, a hat or visor, and sweat-resistant sunscreen.

Don’t Eat Right Before or After a Workout

Digesting food takes blood and energy and that makes more body heat. If you eat a light meal, put an hour between eating and your workout. If you have a heavy meal like a cheeseburger, wait two to three hours before heading out since the fat and protein in the rich meal will take longer to move through the digestive process. Always hydrate after exercise, but wait until you’ve cooled off to eat since digesting food will delay getting your body back to its usual temperature.

Most Important: Listen to Your Body

Listen to what your body is telling you – to ease up, rest, or cool down – because it might be different at different times of the day or season. Don’t ignore any signs of heat-related illness which may include muscle cramps, nausea or vomiting, fainting, dizziness, headache, excessive sweating, low blood pressure and vision problems. Stop exercising immediately and get out of the heat. To lower your body temperature, hydrate right away. Try placing cool, wet towels or ice packs on your neck, foreheat and under your arms; spray yourself with water from a hose or shower; or sit in a tub filled with cold water.

Get in touch with a 1st Choice Physical Therapist for a personal exercise plan to improve your range of motion, stability, strength, balance or mobility. If you’re concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside a mall or big box store, or climb stairs inside an airconditioned building. Stay safe and enjoy summer outdoor activities!

Happy Feet…Happy Life

Our feet are the foundation of our physical framework and play a pivotal role in our daily lives. It’s a necessity for our overall health and well being to take good care of our feet. In addition to good foot hygiene and wearing proper shoes, it’s important to pay attention to foot problems that may arise and get proper attention as soon as possible. If you experience persistent foot problems, 1st Choice physical therapists can provide advice and treatments for some common foot issues like tendinitis, plantar fasciitis, shin splints, ankle strains and sprains, foot and ankle instability and osteoarthritis. We also assist with rehabilitation after foot or ankle injury and surgery.

Role of Physical Therapy/Rehabilitation

Physical therapy for the feet aims to improve the function and mobility of the feet and ankles. Therapy includes relieving pain, promoting healing and exercises to stretch, balance and strengthen the muscles and ligaments. Foot alignment and gait are assessed and a unique treatment plan for your body is developed.

Foot Exercises

Foot exercises can help prevent foot and ankle pain while strengthening and improving flexibility. Regularly exercising and stretching the feet and ankles can help ensure that the muscles are providing the best support. These exercises may also increase range of motion in the feet, helping keep you active. Examples of simple exercises you can do are sand walking and toe curls.

Walking barefoot on sand is a great way to stretch and strengthen the feet and calves. This is a good exercise in general because sand’s soft texture makes walking more physically demanding. Head to a beach, a desert, a volleyball court, or any other location with sand. Remove your shoes and socks and walk for as long as possible.

Doing toe curls builds up the flexor muscles of the toes and feet, improving overall strength. To do this exercise:

Sit up straight in a chair, with the feet flat on the floor.
Lay a small towel on the floor in front of the body, with the short side facing the feet.
Place the toes of one foot on the short side of the towel. Try to grasp the towel between the toes and pull it toward you. Repeat this exercise five times before switching to the other foot.

Get in touch with a 1st Choice Physical Therapist for a personal plan to improve your range of motion, stability, strength, balance or mobility. Happy feet make for a happy life!

The Meat & Potatoes of Physical Therapy

Role of Physical Therapy/Rehabilitation

What are the meat and potatoes of physical therapy ("PT")? In essence, physical therapists are experts in movement and recovery for people with physical ailments, either non-surgical related or post-surgical. In the orthopedic world, a good portion of the patient population in PT clinics have some version of spinal pain, usually low back (lumbar) or neck (cervical). Next, people with joint issues such as knee, shoulder, or lower leg and ankle come to PT clinics. In addition to the above, 1st Choice Physical Therapy clinics treat people with other issues as well such as gait and balance, men's and women's pelvic health and pelvic floor, and vertigo/vestibular.

The Process

First, we identify physical impairments among a number of factors such as pain level, joint stiffness/decreased range of motion, flexibility, strength, balance/stability, walking/gait, and decreased functional mobility. Next, we introduce movement to aid in the healing process. These movements are done to teach quality movement patterns within the person's tolerance to eventually turn into fuller pain free motion. After proper movement patterns are applied and motion is improved, then strengthening of certain muscle groups to further enhance stability is included. The last steps are in a lot of ways the most important, which are functional re-training and injury prevention.

Functional Re-Training and Injury Prevention

Functional re-training is what we focus on towards the end of the rehabilitation process, making certain people have a good idea how to perform certain activities and exercises more easily. This ensures less chance of re-injury down the line. One example of this would be for a patient with shoulder pain while picking up a child from the ground, to keep the arms close to their body the best they can to decrease any shoulder strain.

Injury prevention includes tips on functional movement patterns and certain home exercises to progress overall strength, stability, and range of motion going forward, decreasing the chance of future re-injury.

Get in touch with a 1st Choice Physical Therapist if you want to improve your range of motion, stability, strength, balance or mobility and keep enjoying your life!

Improve Your Running Program This Spring!

Spring is the perfect time to begin your outdoor running program as the weather gradually warms up. Join our Huntley therapist, Linda Raby, as she runs Chicago's Shamrock Shuffle 8K on March 24th to kick off the spring running season. This will be her 4th Shuffle, and she plans to run her second half marathon in the fall. Also, join Linda and the staff of 1st Choice Physical Therapy on April 6th at the Huntley Don't Be Fooled…By a Disability 5K Run/Walk benefitting the Law Enforcement Torch Run for Special Olympics Illinois. 1st Choice Physical Therapy is proud to be a sponsor of this event alongside the Huntley Police Department. For more information, go to https://support.soill.org/Dontbefooled5k2024 to register or donate.

Linda shares her tips on how you can improve your performance and gain speed while reducing injury. Incorporate these tips as much as possible into your routine to prevent boredom, target your body in different ways, minimize injury, and challenge your fitness.

Warm Up and Cool Down

Start each workout with dynamic drills such as side lunges, straight leg lateral and forward swings, walking knee hugs, and walking quad stretches. Finish with a cool down of walking as well as static stretches of major muscle groups such as quads, hamstrings, gastrocs, and hip flexors. This allows you to gradually ease your body in and out of intense activity. Stretching after you run will help to prevent lactic acid buildup, which reduces swelling and muscle soreness.

Eat Well

Your diet plays a role in your running performance, especially the foods you eat right before you run. 3-4 hours before a distance run, eat fresh fruits, berries, and melons. Load up on fresh and cooked vegetables and carbohydrates such as whole grain bread, oats, and energy bars. Protein intake should be moderate. The day of the run limit your intake of foods high in fat and fiber as well as sugary or processed foods to avoid food that takes time to digest. You may also want to avoid dairy if it causes stomach discomfort. 30-60 minutes before the run, eat a small pre-run snack following the same rules, but keep portions small.

Hydrate

Drink plenty of water along with healthy drinks such as coconut water, herbal teas, or sports drinks to stay hydrated. Avoid sodas and other drinks that contain alcohol, sweeteners, and dairy. 17-20 ounces of water should be consumed 3-4 hours before a distance run, and 5-10 ounces 30-60 minutes before. Consider wearing a hydration pack to hydrate during long runs, especially on hot days.

Maintain a Moderate Body Weight

Maintaining a moderate body weight can help you increase the intensity of your training and run faster.

Perfect Your Technique

Improving your form and body mechanics will enhance performance and reduce injuries. Avoid over-striding (keep knee over ankle at initial contact), maintain a tall posture, relax your shoulders, keep your hands relaxed, engage your core, move arms from shoulders instead of elbows, swing arms with hands at hip level, do not bounce or rotate excessively, and shorten your running stride.

Purchase New Shoes

Invest in new shoes every 300-500 miles or 4-6 months. Have your gait analyzed by a 1st Choice Physical Therapist, then go to a reputable running shoe store with your gait information to pick out the best shoe for your form. Bring in your old running shoes so they can examine the wear pattern and decipher your running tendencies. Customized orthotics can also be purchased at 1st Choice to help reduce injuries. New shoes should be broken in 3-4 weeks before a race.

Dress the Part

Choose clothes that are lightweight, moisture wicking, wind resistant, and form fitting. Make sure your clothes don't rub or chafe your skin, especially when running long distances. Layer properly and cover your extremities in cold weather.

Strength Train

The stronger you are, the easier it'll be for you to use proper body mechanics to run quickly with ease. Injuries are reduced by improving strength in your core, glutes, and legs. To build muscle, lift weights and perform bodyweight exercises such as squats, lunges, bird dog, one leg deadlift, glute bridges and planks.

Set an Intention

Create an intention for your training plan and stick to it instead of running at random. This allows you to have a purpose for each session and work toward a specific goal. Vary your plan to include longer endurance runs, high-intensity training, tempo runs, hills, cross training for cardiovascular endurance and strength training. This variety decreases your mileage over the long run which has proven to reduce overuse injuries in runners.

Run Sprints

Get out on the track and run a few sprints, even if you normally run longer distances. Sprint training has been shown to improve endurance, strength, and power performance in runners while requiring less time and mileage than other types of training. Be mindful of performing a proper warm up and cool down with sprint training.

Caution with Training

Use proper form and technique to prevent injuries and avoid training too hard. Start slowly if you're a beginner. Stop if you experience any pain or injuries or feel faint. Gradually increase your mileage and pace every few weeks. Try to increase either speed, time, or mileage by no more than 10% each week, and increase only one of the aforementioned categories at a time. If you miss days, don't try to double up your training on other days or do more than usual.

Get in touch with a 1st Choice Physical Therapist if you want to set realistic goals and amp up your training schedule, or if you can't recover from a nagging injury. They can help you to run at a faster speed and push beyond your boundaries to reach your full potential while minimizing your risk of injury.

Make sure to give Linda a fist bump if you see her out on the trails or at the races.
Happy running!

February Heart Health Tips

February is Heart Health month. With Valentine's Day right around the corner, red hearts will be popping up everywhere. Now is a good time to take stock in YOUR heart. Unfortunately, cardiovascular disease remains a leading cause of death for both men and women. However, making good choices everyday can dramatically improve cardiovascular health, and Valentine's Day is a good time to give yourself the gift of lifestyle changes that will benefit you through the year. Remember to get a check up from your physician before starting a new exercise program. Follow these tips to improve your heart health this month and beyond:

Take a Daily 10-Minute Walk

If you don't exercise at all, a brief walk is a great way to start. If you do, it's a good way to add more exercise to your day. Contact 1st Choice Physical Therapists if you are having difficulty with pain or imbalance while exercising.

Give Yourself a Lift

Lifting water bottles or soup cans overhead 10-20x every day can help tone your arm muscles. When that becomes a breeze, move on to heavier items or join a gym.

Eat One Extra Fruit or Vegetable a Day

Fruits and vegetables are inexpensive, taste good, and are good for your brain, your heart and your bowels.

Make Breakfast Count

Start the day with some fruit and a serving of whole grains, like oatmeal, bran flakes, or whole-wheat toast.

Stop Drinking your Calories

Cutting out just one sugar-sweetened soda or calorie-laden latte can easily save you 100 or more calories a day. Over a year, that can translate into a 10-pound weight loss.

Have a Handful of Nuts

Unsalted walnuts, almonds, peanuts, and other nuts are good for your heart. Try grabbing a handful instead of chips or cookies when you need a snack or adding them to salads for a healthful and tasty crunch.

Sample the Fruits of the Sea

Eat fish or other types of seafood instead of red meat once a week. It's good for the heart, the brain, and the waistline.

Breathe Deeply

Try breathing slowly and deeply from your lower abdominal area for a few minutes a day. Try to slowly inhale for a 4 count, hold for a 2 count, and slowly exhale for a 4 count. Gradually increase the count for inhales and exhales. It can help you relax. Slow, deep breathing may also help lower blood pressure.

Wash Your Hands Often

Scrubbing up with soap and water for at least 20 seconds often during the day is a great way to protect your heart and health. The flu, pneumonia, and other infections can be very hard on the heart.

Practice Gratitude

Taking a moment each day to acknowledge the positive aspects of your life can be a game changer for improving mental and physical health as well as improving your relationship with others. Valentine’s Day is a perfect time to start a daily gratitude practice to tap into your positive emotions. Daily practice has been linked to better health, longer life, and greater well-being, just as their opposites — chronic anger, worry, and hostility — contribute to high blood pressure and heart disease.

The staff at 1st Choice Physical Therapy want to extend our gratitude to you this Valentine’s Day. May your body and heart stay happy and healthy. Give us a call if you need our help to get you there.

January 2024 GET FIT Tips

January is a perfect time to start a new fitness journey or enhance your current routine. Embrace the New Year's energy to be motivated, inspired, and consistent. Exercise improves mental function, reduces your risk for chronic disease, enhances sleep, maintains good energy levels, and supports a healthy weight. Common types of exercise include aerobic, strength training, high-intensity interval training, flexibility, and stability, which ideally can be combined for well rounded health. Set yourself up for success by following our tips to get started.

Check Your Health

Consult with a healthcare provider before starting a fitness regime. A check up can detect any health issues that would put you at risk for an injury during exercise. If struggling with an old injury, contact 1st Choice Physical Therapy for a screening or evaluation to get you on track during your new fitness journey.

Start Slowly

If you've never exercised before or have been sedentary for a long time, it's advisable to start off slowly and gradually build up activity levels. Instead of 30 minutes of walking 5 days a week, for example, start with 5 or 10 minutes and build from there.

Any Exercise is Better than No Exercise

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch. The current recommendation for most adults is to perform at least 150 minutes of moderate activity per week. You'll get there by exercising for 30 minutes, 5 times a week, but as stated before, start slowly.

Warm up before

Warm up with dynamic stretches—active movements that warm and move the muscles you'll be using, such as leg kicks, walking lunges, or arm swings. You can also warm up by performing slower, easier versions of the upcoming exercise. For example, if you're going to run, warm up by walking. If you're lifting weights, begin with a few light reps or start with sports cord exercises.

Cool Down

After any workout, it's important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries. After an activity is the best time to perform static (longer hold) stretches to gain flexibility as your warm muscles will stretch more effectively.

Drink Plenty of Water

Your body performs best when it's properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous. Aim to drink 11 cups of water for women and 15 cups for men, but this will vary depending on your size, weather, amount of activity, and health issues.

Listen to Your Body

If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. Don't try to power through pain. Give the therapists at 1st Choice a call for an assessment if discomfort during exercise persists.

Call us for a screening or evaluation if you run into any physical obstacles during your exercise journey. We at 1st Choice Physical Therapy wish you health and happiness as you begin your fitness plan in 2024!