Celebrating Family Health and Fitness Day

Celebrating Family Health and Fitness Day

with advice from Josh McDonald, OTR/L, MS
and Mark Salandra, CSCS

Americans young and old have been gaining weight and slowing down. A report on physical activity and health from the U.S. Surgeon General’s office in the late 1990s found that “nearly half of young people aged 12-21 are not vigorously active on a regular basis” and that more than 60% of adults aren’t as active as they should be.

(A more recent study in 2010 didn’t show any improvement, finding that only 15% of high school students achieve the recommendations set by the CDC for physical activity.)

These findings led to the creation of Family Health and Fitness Day on September 28, a celebration marking its 17th year in 2013 that celebrates activity for the whole family.

Why is this something Americans should commemorate? “Staying healthy as a family provides motivation to all members, and it increases support for the members of the family that are not as motivated for physical activity,” says Mark Salandra, CSCS, the founder of StrengthCondition.com (one of Physiquality’s partner programs). He adds that daily physical activity should be as routine as brushing your teeth or any other healthy activity you do for your body every day.

Activity expert Josh McDonald reminds parents that every action is a lesson for children. “If we want our children to value healthy and active lifestyles, then we need to model those choices for them,” says Josh, an occupational therapist at Kid’s Place, a clinic for children run by Arizona Orthopedic Physical Therapy (a Physiquality network member with two locations in Arizona).

He encourages parents to make good choices for the entire family. By turning off the television and taking them out to play catch, by enrolling them in sports and camps, or by gathering everyone for a bike ride, parents are showing their children the value of health and wellness. As a parent, he notes, “When I initiate healthy decisions for myself, and I include my kids in those decisions, I establish lifelong patterns that they will carry with them into adulthood.”

The easiest way to be active with the family is to take a walk. The CDC recommends walking at least 10,000 steps a day, Mark notes. Why not strive for that goal with a daily walk after dinner? It’s a way to burn off some of the calories in your meal while continuing discussions started around the dinner table.

There are lots of ways to make healthy choices with your family, but Josh reminds parents that the responsibility for such healthy choices starts with them. “These decisions aren’t always easy,” he notes, “but the benefits are immense for both the parents and the children.”

Who Wants Their Children to Sleep Better at Night?

Who Wants Their Children to Sleep Better at Night?

By Kelsie Noel, DPT

Kids Place Pediatric Physical Therapist

Try spending a night at the pool!

While at Lebanon Valley College in Annville, PA, I participated in a research project that studied the effects of aquatic exercise on sleep patterns in children with autism.  We hypothesized that children who actively participated in aquatic exercise would fall asleep faster, sleep for a longer duration, and wake up less frequently throughout the night.  The results of our study were remarkable!  In fact, the benefits of aquatic exercise can apply not only to children with autism, but all children!

In our research, it was found that when kids spend just an hour swimming, on average they fell asleep 17 minutes faster and slept an hour and a half longer. In a separate study, it was also found that when an individual exercises within four hours of bedtime, there is an increase in total time slept and decrease in wake time after sleep onset [1].  Other researchers conducted a study comparing high school athletes to a control group of students who were not physically active and found that athletes had higher scores for sleep quality, smaller number of awakenings, and quicker sleep onset [2].

Most kids enjoy any water-based activity rather than land, but the aquatic environment offers many additional benefits:

• Aquatic exercise is low impact - decreased risk of muscle soreness, stress fractures, and other injuries.

• Water provides resistance to movement in all directions - more muscles are being strengthened within each workout.  Additionally, the resistance is adjustable depending upon the speed of movement. 

• Hydrostatic pressure helps the heart circulate blood throughout the body - decreasing blood pressure and heart rate.  One can exercise longer in the water without an increase in effort.

• For children with autism, aquatic exercise provides constant somatosensory input - supplies even pressure to the entire body [3].

There are many aquatic activities for your kids to increase their heart rate, such as: walking, jumping jacks, high knees, butt kicks, arm circuits including bicep curls and arm circles, leg circuits including wall kicks and marching in place, kick board relays, and games like “Keep away.”  Your child does not have to be able to swim to perform most of these!  In the study, the average increase in heart rate was found to be 64 percent of the maximum heart rate, which is equivalent to a moderate-intensity workout. Remember the goal is to increase your child’s heart rate, thus tiring them out so they will sleep better at night!

Carryover effects were not found for consecutive nights.  If your child swam on Monday night and slept better that night, it does not mean your child will also sleep better on Tuesday night without going back to the pool.  While most parents do not have an hour in their schedule every night of the week to swim, improving a child’s sleep at least 2 night of the week could result in an improved sleep schedule and bedtime routine - beneficial to enhancing sleep.

Future research is looking into the benefits as a whole for children receiving more sleep at night, beyond having an easier time in the morning waking up your child.  Some suggested benefits include improved behavior during the day and increased attention span during school hours.

If you do not have a pool at home or in your community, you can try signing your child up for swim lessons, giving you some more time to complete your to-do list!  Some suggested locations for swim lessons include:

http://www.aquatots-phoenix.com/swim-schools/northwest-phoenix/#swimclasses

http://valleyymca.org/branchClasses.cfm?place=15&core=04

https://www.lifetimefitness.com/en/clubs/palm-valley-az/your-lt.html

[1] Youngstedt, S.D. (2005).  Effects of exercise on sleep. Clinics in Sports Medicine, 24, 355-365.

[2] Brand, S., Gerber, M., Beck, J., Hatzinger, M., Pühse, U., & Holsboer-Trachsler, E. (2010).  High exercise levels are related to favorable sleep patterns and psychological functioning in adolescents: A comparison of athletes and controls. Journal of Adolescent Health, 46(2), 133-141.

[3] Centers for Disease Control and Prevention. (2012, March 03). Autism Spectrum Disorders (ASDs).  Retrieved from http://www.cdc.gov/ncbddd/autism/index.html

Ugh, It Is Too Hot Outside and My Children Are Going Stir Crazy

Ugh, It Is Too Hot Outside and My Children Are Going Stir Crazy

By: Teri Roberts, DPT

Kids Place Owner and Pediatric Physical Therapist

An Arizona summer can pose a difficult challenge trying to keep children active, yet safe.  Without a pool, I often find myself telling my two children, 7 and 8 years old, it is too hot to play outside.  At the same time, I become aggravated with their non-stop energy.  This has to be the hardest time of the year for kids and parents.  With school beginning, our children are expected to behave properly and sit an entire day in school before returning home.  After completing homework, our children must entertain themselves with indoor activities until bedtime.  So when do they have the chance to release their energy?  How can we find a happy medium between being active, yet maintaining an inside pace?

As a physical therapist and parent, I have always been more lenient with outside activities coming indoors.  My kids have always been allowed to throw balls in the house (of course, using a softer ball as they begin to throw harder), jump rope in the kitchen, jump on couch cushions placed on the floor, and do handstands and cartwheels in an open room.  However, these rules are probably not the norm in most households and cannot apply to every household.  So, what gross motor activities are appropriate indoors?

Here are some great ideas for indoor activities that will keep your children safe and active during those long, hot summers and early fall evenings:

Play hide and seek

This is actually a very quiet game, yet children find very interesting places in which to stretch or squeeze their bodies.  They often have to hold various positions for a long time, while their seeker is searching.  You can also make a rule that in order to look for the hiders, the seeker needs to walk like a certain animal or jump on one foot.  Children can play hide and seek for a very long time, releasing some energy in a quiet way.

Play the animal game

You can play this game a thousand different ways.  Sometimes, we will play animal charades, or we complete an animal puzzle while walking like the animal with each piece of the puzzle. We may reach an animal book while acting like the animal, instead of just looking at pictures.

Obstacle courses

You can make your entire house an obstacle course, without breaking anything.  Use couch cushions, pillows, blankets, tape on the floor, tiles of your floor, and/or stairs.  Give your child a sequence of activities to complete and time them to see who can complete the obstacle course with the fastest time.  An example of an obstacle course we use at our house starts in the kitchen with a bear walk to the stairs.  The kids then carry a laundry basket (small with about 5 lbs of clothes) upstairs, walk back down stairs,  hop to the living room, and jump over pillows placed on the floor.  They will then gallop to the family room and perform 10 jumping jacks before skipping back to the starting line.  After teaching my kids how to create an obstacle course, it was amazing to see how many variations they could create on their own.

Kids Yoga

This can be both energy releasing and calming at the same time.  There are many companies that have Children Yoga cards, or you can go to different websites and make your own card (www.playtimeyoga.com).  Have your child look at the card, mimic the position and hold for 30 seconds.  They will have more fun if you do the positions with them.

Although the temperature may be hot outside, it is most important to remember to keep your children active.  As a mother, I know it is easier to turn on the television, or allow my children to play video games, but this creates a horrible habit that will be hard to break once the weather becomes enjoyable outdoors.  According to the American Academy of Pediatrics, children should receive more than 60 minutes of moderate to intense activity daily.   In Arizona without a pool, this can prove to be challenging.  

Hopefully, these ideas are a great start.  I would enjoy hearing your ideas.  Which indoor activities work for your family?  Please leave your comments in the section below, and contact me directly if you would like additional indoor activities for your children. 

Fight Obesity with AZOPT

Fight Obesity with AZOPT

Obesity is an epidemic in the United States.  Adults and children who are obese tend to have an increase in doctors’ visits with complaints of:

• Joint pain
• Headaches
• Foot pain
• Low back pain
• Greater risk for sleep apnea
• Constant fatigue
• Depression
• Unwillingness to perform physical activity

At AZOPT, obese and overweight patients will receive:

• Musculoskeletal evaluation of pain associated with joints, back, feet, and headaches
• Posture assessment
• Strength and endurance testing in a Pain-FREE zone
• Activities through manual therapy, stretching, and strengthening
• Exercise modifications that help meet fitness goals
• Individualized home exercise program
• Introduction to other community activities

Why AZOPT?

People who are obese do not become this way overnight.  It takes months or years of sedentary activity and poor eating habits to cause the obesity problems.  The transition to a healthy lifestyle is VERY difficult.  People who are overweight have honest issues with joint pain, fatigue, headaches, and consistent tiredness.  They are in constant pain when they move, so they simply don't move, creating an even more sedentary lifestyle and increase weight.  AZOPT can help break this cycle.  

AZOPT therapists will:

• Address the pain through manual therapy and therapeutic exercise
• Allow for safe and effective exercises to help the patient feel good when they move
• Adapt and progress the exercise program as these various pains are addressed
• Provide professional guidance while monitoring the exercise program

Through physical therapy, patients will develop the proper foundation for movement in a positive environment through safe and effective leadership.  

For more information or to schedule an appointment, call AZOPT at (623) 242-6908.

Keeping Your Fluid Levels Up

Keeping Your Fluid Levels Up

By Ryann Roberts, DPT, CrossFit Level 1 Trainer

There’s nothing better than a cold glass of water after a workout, but don’t forget to fuel up on liquids before you hit the gym.  Athletes can lose a significant amount of fluid during physical activity; the more rigorous the routine, the more water they’ll need to replace – and who does not participate in rigorous exercise routines?

Approximately two-thirds of an average adult’s weight is made up of water.  Fluids are essential to proper body functioning, including temperature regulation, joint movement, and the transportation of oxygen throughout the body.  Dehydration, therefore, can elevate body temperatures, strain the cardiovascular system, and lead to heat injury.  Maintaining fluid levels is critical to any exercise routine.

The American College of Sports Medicine not only recommends adequate fluid replenishment, but also advises athletes to increase sodium intake after a strenuous workout.  While current medical advice calls for a reduced sodium diet, the temporary uptick in sodium is necessary to counteract the loss of electrolytes during physical exercise.

The next time you gear up for athletic activity, keep the following in mind:

Load up.  Drink 1 or 2 cups of water 30 minutes before starting exercise.

Maintain your levels.  Drink between ½ and 1 cup of water for every 15 minutes of exercise to replenish your fluids.

Weigh yourself.  Check your weight before and after exercise, and drink 2.5 cups of water for every pound lost during your workout.

Don’t rely on thirst. Water may be known as a “thirst quencher,” but if you’re thirsty, your body is already dehydrated.  Drink plenty of water after a workout, even if you’re not thirsty.  When your thirst is quenched, drink some more; you may not feel you need water, but your body does.

Use your body's natural indicators.  Urine can signal whether you’re adequately hydrated; look for a pale color, as opposed to a dark yellow, to know when your body has enough fluids.

Beware over-consumption.  While dehydration is a danger, drinking too much water can also pose a risk.  Athletes who consume excessive amounts of fluid can suffer from water intoxication, which occurs when sodium levels are depleted.  Be on the lookout for these symptoms: dizziness, nausea, apathy, confusion.

Eat your fluids.  Consider other forms of liquid refreshment to keep hydrated throughout the day.  Fruit, vegetables, and tea provide fluids and nutritional benefits.  But immediately after exercise, stick to water or electrolyte-enhanced fluids – they pack the best replenishing punch.

When a Home Exercise Program is Not Enough

When a Home Exercise Program is Not Enough
By Ryann Roberts, DPT
Owner and Physical Therapist, AZOPT

Ever had an injury or nagging pain that just won’t go away?  During the course of exercise, sports, and sometimes normal daily activities, these injuries occur frequently.  Some people will turn to word of mouth, YouTube, or a medical professional for assistance.  They will receive an abundance of information, exercise, and movements that may help alleviate or reduce the pain.  Many of these stretches and activities loosen tight muscles, strengthen weak muscles, alleviate the pain, and help you achieve full return to activity.  But what do you do when the home exercise program (HEP) does not resolve your injuries fully?

I see many people in the gym or who come into my office at AZOPT and tell me despite finding a good HEP and performing the exercises correctly and frequently, the pain still will not go away.  My response is always the same – you need the skilled hands of a physical therapist to manually release the restricted tissue.  A skilled physical therapist uses techniques and stretches you will not receive any other way.  A physical therapist will push your limits safely and effectively in a way you cannot on your own.

You can only foam roll or lacrosse ball out a tissue so much and so deep compared to what manual therapy from a physical therapist can perform with their hands.  Physical therapists can ‘feel’ the restriction and use several deep tissue methods to release the restriction deeper than a foam roll or a lacrosse ball.  A physical therapist’s hands can get pin point to the exact restriction and effect positive change. 

I talk with athletes daily about aches and pains they are having and how they should best attack the pain or restriction.  I am happy to give general stretches and advice to best resolve their problem, but nothing compares to the time spent on the table manually working through the pain.  On the table, I am able to feel the restriction and range of motion loss, and trace it to a certain area that is causing the limitation, thus the pain.  Through repeated sessions, I am able to address every factor contributing to the problem. 

HEPs are very good; I give them to my patients all the time, but as a part of a larger program.  I give instruction and advice all the time.  Without actually spending time with the person on the table, my advice is limited.  If your routine is working for you and you are able to function or compete on a daily basis with this program, then keep going!  If you find you are constantly searching for that next great stretch on the Internet to fix your problem, have a physical therapist perform an evaluation.

I treat the CrossFit Fury Games athletes consistently.  I know what their tissues feel like.  I know each individual’s range of motion.  Therefore, I also know their medical ailments and when their bodies are tight.  I can prepare them for competition in a couple sessions because they see me regularly.  I know their bodies.  They know that self-stretching and foam rolling will only take them so far.  At AZOPT, we understand all athletes because we are athletes.  We understand the physical demand of exercise from the everyday person trying to get fit to the competitive athlete we all admire. 

I decided to write this blog because I see too many people looking for the easy answer to their pain.  I do not mind giving advice to anyone who asks, but if you truly want the answer, you need to come see us.  Treating pain without the use of medication takes time and effort.  The easy answer is “take 2 of these and call me in the morning”.  The hard answer is “make an appointment and let’s get to work”.  You spend so much time, money, and energy to get healthy; do not fail yourself at the point of pain.  Put in that extra rep and call to make an appointment; we can only help you if you allow us to.  It was not easy getting to the point where you need help, and it will be work getting beyond the pain.  Physical therapy is the natural cure for the ailing athlete. 

If you are having nagging pain or an injury that just will not go away, give us a call at (623) 242-6908 and make an appointment.  We are here to help you get Stronger, Faster, Safer.  

Stretching for the Active Adult Woman

Stretching for the Active Adult Woman

By Ryann Roberts, DPT and Brooke Smith, DPT

It is hard enough to squeeze a daily exercise routine into your busy schedule.  You may think adding extra time with a before or after workout stretch is something you should just fit in when time permits.  The focus is on the exercise, not the stretch, right?  Wrong.

Stretching is just as important in your workout routine as the actual exercise.  Stretching increases flexibility, which in turn will help to increase your athletic performance and decrease your risk of injury.  For the active adult woman, the emphasis is on decreasing the risk of injury.  Understanding why stretching helps, and what stretches the active adult woman should perform, can help reduce and/or eliminate these injuries.

Stretching can help improve flexibility.  Flexibility may decrease your risk of injury by allowing your joints to move through their full range of motion.  For example, let’s say you are a 60 year old woman with tightness in her hips and ankles.  This tightness prevents your body from going through its full range of motion, which eventually can develop into tendonitis in your knee or lower back pain.  Properly stretching can increase the range of motion in your hips thereby reducing the risk of these micro traumas to your tendon that may lead to overload or injury.

Stretching also increases blood flow to the muscles, sending oxygen to the tendons and ligaments, essentially waking them up and preparing them for your workout.  

There are two types of stretching routines to perform – dynamic and static.  Dynamic stretching is stretching with movement, designed to propel the muscle into an extended range of motion.  This form of stretching prepares the body for physical exertion and performance.  Static stretching is used to stretch muscles while the body is at rest.  It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 30 seconds to two minutes, two or three times per stretch. 30 seconds is the minimum duration to get the benefits of stretching, whereas two minutes is the maximum.

Always take the time to make sure you are stretching safely and effectively using proper technique.  Stretching incorrectly can actually do more harm than good.  Stretching cold muscles may cause injury, so we recommend warming up with some low intensity cardio for five minutes before beginning any stretching.  When stretching, do not bounce.  Bouncing can cause small tears in a muscle.  These tears cause scar tissue in the muscle that as it heals tightens the muscle even more, making you less flexible and more prone to increasing pain and causing injury.

To help, we have prepared a stretching routine to perform before and after you exercise.  

The following dynamic stretches are performed prior to exercise:

• Walking Lunge with Overhead Rotation
• Lateral Lunge
• Squats
• Walking Russian Kicks
• Arm Circles
• Posterior Deltoids Stretch
• Triceps Stretch

For a detailed description of these stretches, click here.

The following static stretches are performed after exercise:

• Standing Calf Stretch
• Hamstring Stretch
• Ilio-Tibial Band Stretching
• Standing Abductor Stretch
• Posterior Hip Stretch
• Low Lunge with Twist and Hip Flexor Stretch
• Standing Extensions
• Corner Stretch

For a detailed description of these stretches, click here.

It’s very easy to bypass stretching due to time constraints, but keep up with it.  The benefits of stretching are best when stretching is regular.  In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm.  

Lastly, stretching does not mean you cannot get injured.   Overuse injuries may still occur.  If you are feeling pain or are injured, please contact AZOPT for your FREE injury and/or performance screen with a licensed physical therapist.

Why You Should See a Physical Therapist

Why You Should See a Physical Therapist

We thought it timely to remind readers about the importance of physical therapy. Here are 5 (of the many) reasons you should work with a physical therapist.

1. PTs are highly educated musculoskeletal specialists.

Physical therapists are required to complete extensive training — and to earn at least a master’s degree, if not a doctorate — before applying for state licensure. PT programs require coursework in anatomy, physiology and biomechanics, as well as multiple apprenticeships at physical therapy clinics. Even once a PT graduates and is licensed, the state requires continuing clinical education in order to maintain licensure.

2. PTs are able to treat the whole person, not just a single body part.

Because of their extensive musculoskeletal knowledge, PTs can evaluate your body as a whole. For example, knee pain could be related to weakness in your hip; back pain could be related to your general posture. This is why a physical therapist will do an evaluation of your entire body on your first visit, to assess not only where you feel pain, but the variety of factors that could cause it, and then create a specific treatment plan for your condition.

3. PTs not only do rehab after an injury, but also provide health and wellness programs.

As health care practitioners trained to help people recuperate from injury, physical therapists are uniquely prepared to help people live healthier lives. For example, many PTs offer nutrition and exercise programs through their clinics. The programs can be used to supplement the clinical treatment of a patient, like an arthritis sufferer who needs to lose weight to relieve joint pressure, or a client who is simply interested in living a healthier life. In the same vein, PT clinics offer such programs as wellness/fitness evaluations, strengthening and conditioning classes, and more.

4. PTs can design individualized programs to improve your health.

PTs have the knowledge to treat a variety of symptoms. The most common reason physical therapists are approached is pain relief, but they can also improve posture, body structure, circulation and function, as well as correct deformities and promote healing.

5. PTs often specialize in a variety of fields.

Chances are high that a physical therapist has specialized in a field of interest. While many work with specific types of athletes, others focus on general orthopedic concerns, or children, or seniors. Some PTs choose to do further study of particular health problems, work with cancer patients, help patients with Parkinson’s or multiple sclerosis maintain their strength or grow stronger, or rehabilitate back to independence.

As we continue to fight obesity and improve health throughout our country, it is clear that physical therapists are key partners in living healthier lives. Their training and clinical expertise are essential to maintaining strength and moving forward in all walks of life.

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For further reading:

Richman, Meryle. October 2011 is National Physical Therapy Month. Yorktown Patch, October 2, 2011.
Richman, Meryle. Living a healthier lifestyle. Yorktown Patch, August 30, 2011.
Slayback, Carrie Luger. My turn: Friends shine after physical therapy. Los Angeles Times, July 25, 2011.
Rachlin, Natalia. War wounds and tutus. Wall Street Journal, July 6, 2011.
About physical therapists. APTA, 2011.
Physical therapy eases burden of lymphedema. PennLive.com, November 2, 2010.
Hilton, Lisette. Aging frames: Baby Boomers visit PTs with musculoskeletal complaints. Today in PT, September 6, 2010.
Weinper, Michael. Physical therapists have what it takes: Meeting the health and fitness needs of Americans in challenging times. Impact, May 2010.
Rodriguez, Diana. Physical therapy after a stroke. Everyday Health, March 25, 2009.
Wiggin, Sally. Direct access can save patients time, money for physical therapy. WTAE Pittsburgh, March 9, 2009.

Attention Baby Boomers: Stay Healthy While Staying Fit

Attention Baby Boomers: Stay Healthy While Staying Fit

Mitch Kaye, PT,

PTPN Director of Quality Assurance

“Sixty is the new 40,” say many early baby boomers celebrating their 60th birthday this year.

This generation of 76 million people born between 1946 and 1964, determined to ward off aging, has focused more on exercise and wellness than did their parents. They were at the forefront of the aerobics and fitness movement that began in the 1970s and are now flocking to health clubs in even greater numbers.

But, as a result, increasing numbers are suffering from “Boomeritis” — the phenomenon of boomers becoming injured while exercising and playing sports at a level often too intense for their aging bodies.

Sound familiar?

It’s not just about soreness or stiffness. As boomers refuse to let injuries get in the way of their exercise routines, they’re undergoing complex knee and hip replacements and surgical repairs to the shoulder, ankle and elbow. Orthopedic surgeons say they are performing such surgeries more often on patients in their 40s and 50s than in the past.

Physical therapists are also treating more boomer patients than ever, not only for rehab after injuries and surgeries, but also for customized fitness training geared to their musculoskeletal limitations.

Staying healthy and avoiding injuries

If you’re a boomer, regular exercise is key to preventing or improving chronic conditions that come with increasing age. But you may need to make some modifications to avoid injuries.

Here are some tips for staying healthy and avoiding injury — at any age.

• Moderate cardiovascular exercise will improve the quality of your life, but be sure to get screened by a physician first.
• Exercise at a pace appropriate for your age. Adjust your activities and know that you have limitations: You may only be able to get your heart rate up so high, you may have joints that are not as flexible, or you may have arthritis.
• Seek the advice of physical therapists to work on your flexibility, strength, endurance and posture. You need to know what posture to have while sitting at a computer, as well as how to set your computer station ergonomically to reduce the risk of neck, shoulder and hand injuries.
• Stretch on a daily basis. Try to incorporate gentle stretches for your neck, back, arms and legs. Hold each stretch 15-30 seconds and do 3 repetitions each.
• Perform gradual strengthening exercises. Begin with light weights, 10 repetitions with 2-3 sets, and gradually increase the resistance.
• Eat well-balanced meals with protein at each meal, including plenty of fruits and vegetables. Drink eight glasses of water daily.
• A loss of mobility following injury, hospitalization, or even sustained sitting positions at work can speed the deterioration of muscles, joints and bone. A physical therapist can help you regain mobility and improve quality of movement.
• Exercise mentally, not just physically, by doing crossword puzzles, jigsaw puzzles, sudoku, Scrabble and other mind games.

Reducing Your Risk For Type 2 Diabetes

Reducing Your Risk For Type 2 Diabetes

As our waistlines expand (the number of obese Americans has now reached more than 35%), many people are facing a higher risk of such diseases as heart disease, stroke and cancer, as well as type 2 diabetes. With the CDC reporting that more than 25 million Americans are now diabetic, and that the risk for developing diabetes is expanding across all ethnicities and age groups, it is imperative that more of us consider how to reduce our chances of developing type 2 diabetes because of obesity.

Although there is a genetic predisposition to the disease, its leading causes are often poor lifestyle choices: lack of exercise and an unhealthy diet, which can lead to being obese. Even if you have hereditary risk factors for developing type 2 diabetes, the American Diabetes Association lists several ways to reduce your chances of becoming diabetic.

Increase your physical activity.

Physical activity is imperative for your health. It keeps your heart and lungs strong, reduces stress (and weight) and improves your mood. It also reduces many of the risk factors associated with type 2 diabetes, like being overweight and having high blood pressure. If you’re trying to increase your activity levels, the ADA notes there are several things that you can do.

Move around more throughout the day. Little things can go a long way. Take the stairs instead of the elevator. Park at the far end of the lot when you run errands or go to the office. Use your break to walk a lap or two around your office building. Essentially, try to sit less; recent studies show that too much sitting can double your risk for type 2 diabetes.

Aerobic exercise. While this can be achieved by taking an aerobics or cardio class at the gym, just taking a brisk walk or bike ride can do the trick.

Strength training. Strength or resistance training has also been shown to help reduce blood glucose levels; some studies have shown that it’s even more effective than aerobic exercise. That said, many experts advise using a combination of aerobic exercise and strength training to improve health and reduce your risk of diabetes.

Flexibility and stretching. Keeping your muscles loose and flexible reduces your chance of injury, whether you’re exercising or simply moving around the house. If committing to classes like yoga or Pilates is too much, think about adding in a short stretching program before heading out for a walk.

Maintain a healthy weight.

Being overweight increases your chances of developing type 2 diabetes. If you make changes to your diet and physical activity, you may see your weight go down (and even 10-15 pounds can make a big difference in your risk). If you don’t see such positive changes, or you’re concerned that the loss isn’t enough, talk to your doctor and your physical therapist about what else you can do, and what a reasonable weight goal would be for you.

Eat healthier.

The ADA says that “eating well to maintain a healthy weight is one of the most important things you can do to lower your risk for type 2 diabetes and heart disease.” Here are some of their experts’ tips on how to improve your eating habits.

Plan smart. Make out your shopping list before going to the grocery store; it’s much easier to use willpower to avoid buying unhealthy food than it is to not eat it once it’s in the house. When thinking about what to buy, consider lean meats and fresh fruit and vegetables. If you’re not sure how much you should plan per person in your home, use the tools available at the Choose My Plate website created by the USDA. And be sure to add healthy snacks like fruit or nuts to your list; those in-between munchies (like potato chips or candy bars) can often ruin a good diet at regular meals.

Shop smart. Stock your larder with healthy basics like brown rice and whole-grain pasta, and when you run out of them, add them to your grocery list. At the store, avoid those aisles with the high-sugar, low-nutrition foods like candy and cookies in order to avoid their temptation. And try to shop when you’re not hungry; we’ve all gone to the store when we’re ravenous and ended up with things we didn’t need in the cart. (This is also why they recommend sticking to your grocery list.)

Eat smart. If you’ve bought canned vegetables, rinse them with water before cooking to reduce their sodium content. Start meals off with a salad or vegetable soup to increase your veggie intake and reduce your appetite for the (higher calorie) main course. And when you’re eating out, try to pick grilled meats rather than fried, and skip the fries for steamed vegetables.

Know your blood glucose level.

Increased blood glucose is a key indicator of type 2 diabetes. Here’s how the ADA explains its importance:

When you eat, your body breaks food down into glucose (sugar) and sends it into the bloodstream. Insulin, a hormone made by the pancreas, helps move the glucose from the blood into the cells to be used for energy. Your body usually makes just the right amount of insulin to match the food you eat.

When the cells no longer respond well to insulin, they are “insulin resistant” and glucose can’t get into the cells. So the cells don’t get the fuel they need, and glucose builds up in the blood stream. This is called high blood glucose. Untreated, high blood glucose causes problems such as nerve damage, kidney or eye problems, heart disease, and stroke.

Talk to your doctor about your glucose levels and whether they point to a risk of pre-diabetes or type 2 diabetes.

Know your cholesterol number.

Having high cholesterol can increase your chances of both type 2 diabetes and heart disease, and both can be life-threatening. If it is high, you may be able to lower it simply by eating a low-fat diet and monounsaturated fats, like olive or canola oil; others may need help with medication. Speak to your doctor about what cholesterol range is right for you, and how best to achieve it.

Know your blood pressure.

High blood pressure puts stress on your heart and on your entire body, and is another risk factor for type 2 diabetes. While increasing physical activity can help to lower it, speak to your doctor about your blood pressure and what you can do to maintain a healthy level.

The simple take-away? Eat healthy. Exercise more. It can be daunting to start new habits, but they will definitely increase your health. Look through the American Diabetes Association’s site for more tips on how to improve your habits and decrease your chances for type 2 diabetes.

Couch Potato Children – Tips to Get Them to be Physically and Mentally Active

Couch Potato Children – Tips to Get Them to be Physically and Mentally Active

By: Bobbi Michels, PT, Kid’s Place

It’s a Saturday morning, and already we can hear the kids:

“Mom, it’s my turn to play on the computer!”

           “Can I watch T.V?”

                     “No, I want to play an X-box game!”

Oh boy! How many of you hear the same from your children?

Staying active with older children is a challenging, but vital tool to maintaining a healthy lifestyle, not to mention fun! The question is - how I can stay active and avoid another electronic, couch-potato filled weekend?

First, let’s discuss the negative impact of a couch-potato filled weekend.

According to the Arizona Department of Health Services, “the lifestyle changes that accompany the current advances in technology have equated to more screen time, less physical activity and more fast food¹.” The unfortunate reality of this situation is that diabetes is on the rise. In the last ten years, the number of adults diagnosed with Type 2 diabetes has more than doubled. The report goes on to explain “diabetes is inextricably tied to obesity and inactivity and this ongoing problem is becoming a public health crisis of epidemic proportion. Nearly 1.2 million people in Arizona are obese, 477,649 more people than 10 years ago. Arizona is tenth in the nation for obesity.”

So back to the question – “how I can stay active and avoid another electronic, couch-potato filled weekend?” The answer: fun, fitness activities that challenge our children physically and mentally.

There are three basic elements to fitness: endurance, strength and flexibility. It is important to incorporate these into your activities. Currently the Center for Disease Control (CDC) recommends 60 minutes per day of exercise for school aged children.

Here are several great reasons to encourage children to exercise:

1. Children who exercise have leaner body composition, less fat and are less prone to becoming overweight or obese. Those who are already overweight can lose those excess pounds through exercise³.
2. Exercise increases bone density, which keeps bones strong and resilient.
3. Children who exercise regularly are less likely to develop diseases or chronic illness such as diabetes, allergies, heart and respiratory issues. 
4. Exercise is also linked to a decrease in mental issues like depression, anxiety, and attention deficit disorders.
5. Exercise will improve blood flow, aiding in overall growth and oxygenation of muscles.
6. Exercise stimulates new neuron growth in the brain resulting in increased cognition, focus and rapid reaction times.
7. Children who exercise often sleep better, enabling them to handle daily challenges that come their way.

Thankfully, Arizona offers several indoor and outdoor activities that will challenge our children’s physical and mental abilities. So go crazy! Try new things like hiking, horseback riding, or a fitness class. Play traditional games like volleyball, basketball, flag football and soccer. Expand the “fun” in exercising trying activities like paintball, Frisbee golf, and trampoline jumping. Or just hit a bucket of golf balls at your local driving range. Rock climbing gyms where everyone can participate can encourage a little fun family competition. In the summer enjoy a cool trip to Polar Ice for open skating. You will be glad to get back outside to the heat!

 

As a family, we have enjoyed many outings to encourage our children to get up and moving while building special family memories. Most recently, we completed the IMS Arizona Marathon 5k. Below are some more ideas of places you can take your children to encourage fitness and activity. These are just some examples. I’d love to hear some of your ideas. Leave me a comment below and tell us where you go or want to go to get your kids outside and moving.

• Hit a bucket of golf balls at Valley Golf Center
  • (623) 935-9351
  • 12247 West Indian School Road, Avondale
• Go on a  Arizona Horseriding Adventures or Old West Party Adventure
  • (623) 640-3814
  • 14629 W. Peoria Avenue, Waddell
• Explore the desert on horseback with  White Tanks Riding Stables
  • (623) 935-7455 - 20300 W Olive Ave, Litchfield Park, AZ
  • (623) 640-3814 - 14629 W Peoria Ave, Waddell, AZ
• Roller around at Skate Zone
  • (623)925-0179
  • 13550 W. Van Buren Street, Goodyear
• Everybody loves to bowl - Brunswick Tri City Bowl
  • (623) 932-3388
  • 1425 N Central Ave, Avondale
• Try some intense fitness at CrossFit Fury
  • (623) 932-4338
  • 540 N Bullard Ave #15, Goodyear
• Kids versus adults at Tempe Paintball
  • (480) 966-1900
  • 1401 S. McClintock Dr.,
Tempe
• Bounce around at  Jump Street
  • (602) 889-0081
  • 5665 West Bell Road
, Glendale
• Climb together at  Phoenix Rock Gym
  • (480) 921-8322
  • 1353 E. University Dr., Tempe
• Another kids versus adults, without the paint - Stratum Laser Tag
  • (480) 545-5500
  • 1455 S. Stapley Drive, # 11, 
Mesa
• Cool down indoors at Polar Ice Peoria
  • (623) 486-0386
  • 15829 N 83rd Ave, Peoria
• Skate, bike, play basketball, or walk around at Dust Devil Park
  • 107th & Camelback

What are you waiting for? Get up and go have major fun exercising and staying healthy as a family!!

1. ARIZONA DIABETES BURDEN REPORT: 2011 http://www.azdhs.gov/azdiabetes/documents/pdf/AZ-Diabetes-Burden-Report_2011.pdf
2. Arizona - Number (in Thousands) of Adults(aged 18 years or older) with Diagnosed Diabetes, By Age, 1994 - 2010 http://apps.nccd.cdc.gov/DDTSTRS/Index.aspx?stateId=4&state=Arizona&cat=prevalence&Data=data&view=TOPA&trend=prevalence&id=1
3. http://www.livestrong.com/article/358542-physical-benefits-of-exercise-for-children
4. http://kidshealth.org/parent/nutrition_center/staying_fit/exercise.html