Jul 28, 2023 | Healthy Tip
As summer hits an all time high temperature, we need to be safe in many ways.
Here are some tips to keep us all going through our summer months:
1) Find an indoor activity (see our class schedule below). If you find an activity you enjoy – you will be more likely to engage and participate. Everyone has their own preferences – some clubs offer various activities as does Silver Sneakers and the senior center.
Workout and do outdoor activities when the temperatures are coolest – early morning or later in the day just before the sun sets are best.
2) Wear clothing that is cool and lightweight. Lightweight clothing that is SPF-protected helps prevent sunburns when outdoor gardening, along with applying sunscreen every two (2) hours. wearing a wide-brim hat is also beneficial to keep the sun off your face. Cooling towels are now available or you can make your own by placing a wet towel in your freezer and then around your neck region where large blood vessels are located to your brain.
3) Drink plenty of fluids – not only water but also electrolytes. Eating fruits and veggies counts as they contain water. Limit your coffee and caffeine intake e.g. tea, as both are diuretics that result in loss of water. Make sure to drink before, during and after all activities.
4) Eat a snack about 30 minutes prior to your workout to avoid a drop in your Glucose levels and prepare you for your workout. Don’t overheat as your body increases its temperature to digest food.
5) Perform an easy stretch after your workout or activities when you are warmed up. Your muscles are more flexible after activity secondary to blood flow. To prevent injuries, take about 5 minutes to stretch major muscles of your arms and legs (gently) with a 20-30 second hold. Here is a great video by Silver Sneakers – “Stretches You Should Do After a Walk” (<<Click here)
Best health always,
Ann
Jan 11, 2023 | Healthy Tip
Join our classes
Balance in Action – Mondays at 1:00 pm
https://us02web.zoom.us/j/84191900465
Meeting ID: 841 9190 0465
Yoga in Action – Tuesdays at 6:00 pm – time may change with different instructors
https://us02web.zoom.us/j/81749823374
Meeting ID: 817 4982 3374
Pilates – Wednesdays at 11:00 am
https://us02web.zoom.us/j/545290786
Meeting ID: 545 290 786
*Note: $40 unlimited classes each month
Cash, check or Venmo @Ann-Newstead
Contact Ann for updates 210-833-8336 or ahnewPT@gmail.com
Dec 12, 2022 | Healthy Tip
Nov 7, 2022 | Healthy Tip
Welcome 2023!
Your New Year does not need to wait until January 1st. Begin today. Staying active is important for both physical and mental well-being. Let us help you stay active and healthy. Your well-being and fitness are a lifelong journey.
Here are a few tips to help you to set health and wellness goals to “jump start” your New Year:
- Keep your fitness goals simple and achievable.
- Break your goals into smaller chunks to stay fit.
- Prioritize your goals so to focus on the most important ones first.
- Set your action plan using a calendar or diary or index cards in a visible place around your home.
- Establish the best time of day for you to move toward your goals. Some people like mornings and others are better later in the day or evening. Integrating your fitness plan into your daily routine will help you succeed.
- Find someone you trust to keep you accountable for your fitness goals.
Staying active can improve your immune system, your heart, and other vital organs.
Just 6 minutes of activity can improve your mood and mental well-being.
Through physical activity and exercise you can improve your flexibility, balance, strength, walking, and reduce risk of injurious falls.
Remember dizziness is not a normal part of life. Neither is pain and stiffness. Both Dizziness and stiffness can be improved through proper guided movements with an expert.
If you need assistance, ask for help from an expert to keep you on track and help you stay accountable for your goals.
Call today for a free Discovery Consultation Visit or set up a Wellness Visit ~ 210-833-8336.
Join our classes weekly: Mondays Balance in Action 1pm; Tuesdays Yoga 5:30 pm; Wednesdays Floor Pilates 1pm.
Ann H. Newstead, PT, DPT, PhD
Exercise Expert in Aging Adults
Clinical Specialist in Geriatrics and Neurological and Vestibular rehabilitation
14418 Old Bandera Rd.
Helotes, TX 78023
Jun 23, 2022 | Health Tips, Healthy Activity, Healthy Tip, Prevention
Stay active, rest, and restore.
Physical activity is important for men at all ages.
Men are encouraged to perform exercises and physical activity daily:
- at least 150–300 minutes of moderate-intensity aerobic physical activity.
- muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week
- limit the amount of time spent being sedentary
- multicomponent physical activity e.g., functional balance, aerobic and strength training
Prevention, Health, Wellness
Physical activity helps prevent heart disease, type II diabetes, Chronic Obstructive Pulmonary Disease (COPD), Cancer (lung and prostate), and stroke as well as improve mental health and wellbeing.
Men also are prone to injury including low back pain, fractures from falls and shoulder pain from lifting heavy weights.
Most of these common diseases and injury that affect men are potentially preventable.
When we buy a car, we expect to routinely change the oil, filters, rotate the tires, and fuel up regularly.
Our bodies need regular maintenance as well. Early detection of injury or disease is important to increase the likelihood of successful cure and health.
Physical activity and a healthy lifestyle can help to reduce risk of disease, improve pain, and increase overall longevity.
Don’t use the excuse ‘I’m too old’ and ongoing injuries or illness.
Any physical activity is better than no physical activity!
Strength training, aerobics and conditioning, and flexibility training can all lead to a better self. Taking time to rest and restore after physical activity helps to renew your vitality.
Start an activity program today to improve your health with an expert physical therapist.
Contact Ann at 210-833-8336.
She is an Exercise Expert in Aging Adults, Certified specialist in Vestibular rehabilitation and Specialist in Geriatric and Neurological Physical Therapy.
Ann H. Newstead, PT, DPT, PhD
AHNew Physical Therapy
14418 Old Bandera Rd.
Helotes Tx 78023
210-833-8336
May 8, 2022 | Healthy Tip
In honor of our mothers: All we ever learned we learned from our mothers
- Stand up straight
- Eat your vegetables
- Mend your wound
- Be honest
- Show compassion to others
- Get plenty of rest
I remember when my mother fell four (4) times during the fall of 2000. She was simply bending over to pick up a newspaper. The last fall resulted in a fracture of her “hip” and her downward spiral.
Often, I hear people report they fell for no reason. 1 in 4 people 65 years old and older falls each year, and over 3 million are treated in emergency departments annually for fall injuries. The CDC estimates that 53 M people 65 years of age and over will fall by 2030 with 12 M or more injuries. Nearly double the numbers of falls.
The reason may not be apparent – a fall plus an injury is a major fall.
One woman reported that she fell and hit her head. It wasn’t until months later that she realized she had headaches and neck pain from her fall. After several treatment sessions she was a new person.
Falling is not part of normal aging. Falls are preventable.
- Don’t disregard your falls.
- Don’t minimize your falls.
- Any fall with or without an injury needs attention.
Take action:
- Tell your doctor if you have fallen or if you feel unsteady or fearful of falling.
- Ask for a comprehensive check-in with your physical therapist yearly.
- Ask for a medication review.
- Take care of your medical conditions.
- Get your eyes check regularly.
- Do a home safety check.
- Stay active.
Classes are offered weekly via Zoom:
- Balance in Action Mondays at 1-2pm at Casa Helotes and on Zoom
- Yoga Tuesdays/Thursdays at 5:30 pm (all levels)
- Floor Pilates Wednesdays at 11am (focus on core)
For a free Discovery Visit: 30-minute consultation with Dr. Ann Newstead, PT
Call today 210-833-8336
Ann H. Newstead, PT, DPT, PhD
14418 Old Bandera Rd
Helotes, TX 78023
Specialist in Vestibular, Geriatrics, Neurologic physical therapy
Certified Exercise Expert in Aging Adults
