How to live to be 100 – and stay in Balance!

As I was out running the other day I began to think of my personal goal to live to be 103. When I mention this to people, some cringe, some smile, and others tell me all about the people that they know who have lived a long healthy life. Of course most who want to live to be 100 want to be independent and free of disability. The key is to start early – most likely when we are children.

Here are some take aways for you:

  1. Have a purpose:  know why you you wake up in the morning
  2. Take a breaK: once weekly, take some time for yourself. Get away from everything for 24 hours every week (e.g. take a nature walk, pray, read)
  3. Stay active: especially in the morning by engaging in physical activity that is integrated into your day (regular low intensity activity allows you to life longer with vigor)
  4. Eat wisely: Eating more veggies has been associated with men and women who live longer lives (e.g. Omega 3, plant-based diet, wine with polyethanols [antioxidants], low caloric intake)
  5. Engage with a positive attitude: Join a Community with people who you can support and be supported.

Can Your Yoga Fitness Routine Reduce Stress During the Holidays?

Happy Holidays! Happy New Year!

As you know, the Holidays are fast approaching, and with so much emphasis on shopping and eating, it’s easy to end up sacrificing your fitness routine. Plus, the Holidays can add a significant level of stress, causing your heart to work overtime and affecting your health. But don’t worry, there’s good news!

Did you know that practicing Yoga (especially during the busiest time of the year) will help reduce your stress? It’s true! Yoga exercise does more than burn calories and tone – it can help reduce stress, providing a total mind and body workout. Studies have shown that stress and overindulgence contribute to the soaring rate of heart attacks during the Holidays, so reducing your stress at this time of year can be critical to your health.

Are you ready to get a head start on your Yoga fitness before the Holidays arrive? Finding the right Yoga class will be the key to keeping you motivated and helping you reach your desired goals.

Whether you attend group classes or practice at home, you will see a marked difference in how you feel from day to day.

Benefits of Yoga-

  • Breath Control (Reduce Stress) – In Yoga practice, you will learn about conscious breathing, which activates the cerebral cortex in the brain, which then impacts your emotions. Focusing on conscious breathing with each movement helps to reduce stress on both your body and mind.
  • Improved Balance – Balance is vitally important in reducing the risk of a fall, and will help with reaction time in preventing a fall. Balance is needed in just about everything you do, from walking, to navigating stairs, to tying your shoes. There are many Yoga poses that help with posture and improve balance, to help you stay steady.
  • Increased Flexibility – Stretching is an integral part of flexibility. Yoga poses focus on stretching, flexibility and balance, and some forms of Yoga also improve cardiovascular health. Staying active and maintaining flexibility can reduce chronic back pain, and may increase independence in aging. Less stress, steady balance, and increased flexibility are all great reasons to practice Yoga! Yoga is an enjoyable way to manage the toll of Holiday stress on both body and mind. So, this year get an early start on your fitness goals and help prepare your body for the busy days to come.

Wishing you happy, stress-free, Yoga Holidays!

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:


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


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.


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.


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.


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:


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: 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


Have you started the new year off right?

Have you started the new year off right? Ahnew you is right around the corner! Spring is here, the weather is gorgeous – are you ready to do the physical activities you enjoy most and get your mind and body ready for action?

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 or yoga? 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? Set aside 30 minutes daily to be active!

4) Start easy and gradually increase your activity intensity (level of difficulty) 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. A gentle aerobic activity such as easy walking or cycling are good starters.

6) Strength training at least 2-3 days a week. Research studies support an increase in strength with regular training individualized to you. How much is ideal? Complete 10 to 20 repetitions with good form. Increase by 5-10% per week without pain.You may feel a little soreness the next day or two – termed delayed muscle onset of soreness.

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

8) Balance training 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, or running are all great aerobic activities. ACSM recommends a cumulative of 30 to 60 minutes of aerobic activity throughout the day in total. Moderate activity level where you can walk and talk is best.

For more information on a Discover Visit to get a “Spring Tune Up” contact us today at AHNew Physical Therapy Health and Wellness. A healthy lifestyle for all ages!

Enjoy your Spring!

Take A Hike

Sunday Funday!

Let’s talk more about the five (5) activities that you can do when you don’t have dizziness or neck or backaches. One activity to help you through the holidays and so you can stay healthy and active is hiking!

Hiking can be a great way to get back to nature, a great time to be with family and friends, or just to think and reflect.

Hiking at Government Canyon’s Savannah Loop is the easiest one to start (2.12 miles); for more advanced hiking try Lytle’s Loop (4.74 miles). For longer day walks, the front country is open and you can walk to see the Dinosaur Tracks (about 5 miles one-way). Wear good shoes and bring lots of water. Pets are allowed in the Backcountry, and not in the Front country.

Government Canyon State Natural Area trails are open Friday through Monday; Closed Tuesday through Thursday (off Galm Road and FM 1560). I suggest you turn right at the ranger station and park near the back far parking lot.

Some other great places to hike are Eisenhower park (off 1604; pets are allowed) or Frederick park (off I-10; no pets allowed). Both places have hiking trails that are paved and rugged trails.