Summer Time Fun and Safety

It’s summer! Get outside and play, walk, engage ~ stay active! 

Here are some tips for people of all ages to stay active during the summer months:

HYDRATE

First drink plenty of water. Our bodies are 60% water. Hydrate often ~ if you wait until you are thirsty it’s too late.

ENJOY EXERCISE AND PHYSICAL ACTIVITY

Second engage in some form of physical activity daily ~ put down the electronics and move! Activity help us maintain a healthy weight, helps improve mood, decreases pain, improves flexibility, and cardiopulmonary and vascular health. Balance your activity and food intake.

BE SAFE

Third use safety measures ~ play it safe by wearing a helmet when bicycling, roller skating, or skate boarding. Wear proper fitting shoes with padded inserts. Walk in safe neighborhoods early when temperatures are lower or walk a mall in cooled air conditioning.

PROTECT YOUR SKIN

Fourth use plenty of sunscreen and sunglasses to protect your skin and eyes. Reapply sunscreen frequently, approximately every two hours is recommended. Wear a hat, sunglasses, and bug spray for protection.

EAT WELL

Fifth eat nutritious foods! The new food pyramid focuses on 6 oz of Grains, 2 cups of Fruits and 2.5 cups Vegetables, 5.5 oz servings of Protein, 3 cups of Dairy, plus Physical Activity for 30 minutes for adults and 60 minutes for children each and every day. Sixty to 90 minutes of daily physical activity may be needed to prevent weight gain.

For more information go to: ChooseMyPlate.com

GET OUTDOORS and BREATH

Lastly enjoy the fresh air and just keep moving! We need sunlight and weight bearing activities for good bone heath, cardiovascular health, and muscle strength, endurance, power and mental wellbeing.  

“A healthy lifestyle for all ages ~ an active life is a happy life!” 

Go to: http://www.ahnewphysicaltherapy.com/ and

Like US on FB: @ahnewphysicaltherapy.

For a free Discovery Visit or Consultation:

Take Action: Contact Dr. Ann H. Newstead, PT, DPT, PhD 210-833-8336

Ref: https://www.pinterest.com/pin/558868634992266856/

Concussions can occur in both young and old!

Prevention is first and foremost! As summer is approaching we are outdoors more! 

Young children, tweens, and teens are most likely to have concussions from direct impact sports. Emergency room visits have skyrocketed!

Older adults who fall are also at risk for concussion at the time of the fall and often go unnoticed!

It’s important whatever the age, that we check out the individual and make sure that they have not had a concussion.

What are some of the most common signs of concussion you ask?

Drowsiness, blurred vision, unsteadiness with walking or balance, and/or headache.

Some other common signs of concussion may include: 

  1. Light sensitivity
  2. Vomiting or sick to your stomach
  3. Trouble remembering or feeling confused (“foggy”)
  4. Feel more emotional 
  5. Difficulty sleeping 

After a concussion it’s important to monitor the person for 24-hours to make sure that they do not have consequences such as going into a deep sleep or coma because of a more severe bleed inside the brain.

For a few days and weeks after the concussion, we gradually recommend progressing back to activity and /or sport.

Tips for return to actively or sport:

  1. Remove from play or activity and REST for the day ~ both cognitive and physical exertion.
  2. Seek medical help if symptoms worsen. You may need a CT or MRI.
  3. Protect from additional injury
  4. Neurocognitive assessment
  5. Balance testing
  6. Medical and/or physical therapy if recovery is incomplete after 2-3 weeks.

Up to 79% report dizziness and 56% experience balance impairment following a concussion. Baseline testing is highly recommended.

If you want to learn more about concussions. please join us for our May workshop on “Concussion Health” on May 12, 2018 @ 10:00 am. RSVP 210-833-8336.

Heart Month 2018!

Happy February everybody! Your heart may be the most important organ of your body!

Why you ask?

Your heart pumps blood and oxygen to all other organs of your body and your brain. Your heart is your vital organ for staying alive as without a heartbeat he will not be able to survive in this real world.

So take good care of your heart!

Here are some tips for you and your heart health:

Aerobic activity most days of the week.

No the signs and symptoms of a heart attack. Men and women differ in this area.

Include breathing into your daily routine as slow deep Bress can fill your lungs with essential oxygen that then through our blood vessels flows to our essential organs and muscles.

Take time to warm up before exercise or activities. This warm-up activity allows blood flow to your muscles and makes it less likely for you to be injured.

Reach out and hug someone today! Your heart is essence of your being and can sustain and for fill your life for many years to come.

Start the new year off with a new year – AH New you!

Are you feeling the holidays got you down and you were unable to do the kind of activities you totally enjoy doing?

Now‘s the time to get moving!

Movement is golden for many reasons… Movement keeps our joints limber, it keeps our muscles flexible and strong. When we are flexible and strong we are better able to accomplish the activities that we enjoy doing… Such as hiking, biking, walking, dancing, golfing, and playing with our friends, partners, children and grandchildren!

Below are some tips for starting and sticking with a physical activity program:

1) Find an activity you enjoy! Do you prefer walking or running? Being indoors or outdoors?

2) Ask a friend or family member to join you. Another person or a group keeps you accountable!

3) Identify the best time of day to work out. Are you a morning or afternoon or evening person? When is your energy the best?

4) Start easy and gradually increase your intensity and duration. How much activity is good for you? You should be able to talk and perform your activity with moderate effort.

5) Warm up and cool down to prepare your muscles for activity – don’t stretch “cold” muscles. You may feel a little soreness the next day or two – termed delayed muscle onset of soreness.

6) Strength training at least 2-3 days a week. Most research studies in all ages demonstrates an increase in strength with every other day strength training program. How much do you lift? How many repetitions? You should be able to complete 10 reps with good form. Increase by 5-10% per week without pain.

7) Flexibility 5 days a week. Stretch after a 5-10 minute warm up (walking or cycling) and hold 30 seconds x 3 reps. Go until you feel a gentle stretch and gradually increase each time.

8) Balance retraining 5 days a week. Stand with feet apart near a countertop and chair behind you for safety; hold position for a total of 30 seconds. Repeat 3 to 5 times. Next narrow your stance. Hold. Attempt to close your eyes for 3 to 5 seconds holding countertop and near chair for safety. Do this activity near a mirror to focus on good posture.

9) Aerobics most days of the week. Walking, cycling, swimming, dancing. How much do I do? Cumulative of 30 to 60 minutes of aerobic activity throughout the day. Moderate activity level where you can walk and talk is best. More here during February’s blog – heart month!

Best of luck with your New Year!

TOP RECIPES FOR A HEALTHY HOLIDAY AND NEW YEAR!

Do something you enjoy daily! Find a Friend to Workout with and Stay Active! Take a minute each day to walk, stretch, do yoga, Tai Chi, and just breathe!

https://www.health.harvard.edu/staying-healthy/5-of-the-best-exercises-you-can-ever-do

Eat a Nutritious Balanced Diet! Select your food wisely. Be aware of balancing your calories and also your energy expenditure. Eat earlier in the day. Take a walk after your large meal. Eat fruits and veggies, about 1gm of protein per kg of body weight (for example a 150# is 68 kg and needs 68 gm of protein or 1/2 cup), and add a sweet or two in for good measure.

https://www.webmd.com/fitness-exercise/guide/good-protein-sources

https://www.theactivetimes.com/do-these-5-exercises-every-day-stay-fit-life

Cultivate your Spiritual Health and Wellbeing! Don’t forget to take some time just for you. To think. To Meditate. To pray. 

https://www.psychiatry.org/news-room/apa-blogs/apa-blog/2016/06/bringing-faith-and-spirituality-into-mental-health-care

https://wellness.ucr.edu/spiritual_wellness.html

Happy Healthy Holiday and New Year!

Tips If You Have Osteopenia and Osteoporosis

Tips if you have osteopenia and osteoporosis.

  1. Weight bearing exercises
  2. Calcium with Vit D
  3. Posture
  4. Regular examination after 65 or family history or postmenopausal

As we age, we lose bone mass and the quality of our bones decline, e.g. bone health.

After the age of 30 our bone mineral density declines. Bone mineral density is measured by the amount of bone at your hip and at your lumbar spine by a special test called a DEXA scan (Dual-energy X-ray absorptiometry).

Bone mineral density measurements are recommended at and after the age of 65 for both men and women and post menopausal. (CDC)

Men lose 1% of BMD per decade and women about 2.5% of BMD per decade. Bone mineral density refers to amount of bone per volume whereas is related to the internal bone architecture. Bone quality has been vastly ignored. http://www.mdedge.com/ccjm/article/95089/endocrinology/bone-density-vs-bone-quality-whats-clinician-do

Many times we have changes in our diet and nutrition that contribute to loss of bone health.

We require sufficient doses of calcium plus vitamin D. What is the optimal dose? A combination of food sources as well as supplements outlined in the following reference.(https://www.nof.org/patients/treatment/calciumvitamin-d/)

Also we begin to lose muscle mass and add around age 50. Both men and women can lose muscle mass. Men lose muscle mass about 1% per year and woman about 2% per year depending upon physical activity. (Check)

Muscles contribute to pull on the bone and can actually enhance our billing mineral density. Lack of sufficient physical activity can lead to loss of muscle strength, power, and endurance. Muscle mass can be regained through physical activity and exercise through and beyond age 90. Muscle health is important to prevent fall. Falls may lead to a fracture if somebody has osteoporosis or osteopenia. Weight-bearing activities and exercises are recommended to minimize loss of bone.

Weight-bearing activities can also enhance balance, strength, and flexibility if done correctly under the supervision of a exercise expert. Some activities that are recommended are walking, strength training, jumping, and prior to starting any new activities we should be reminded that we need to progress slowly and gradually.(CDC)

People who are at risk most risk for osteopenia and osteoporosis are:
1) Caucasian
2) Female
3) Low body weight
4) Family history
5) Lack of physical activity and weight bearing exercises

Osteopenia and osteoporosis can be minimized through nutrition and physical activity and individualized exercise prescription.

Please contact your PCP and/or physical therapist today to minimize your risk and maximize your healthy and active function for Quality of life. Health check up yearly is important to make sure we keep tabs on our bodies! Early detection of disease or bone loss can minimize our losses in the long run.