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
Are you fearful of falling? Have you had a fall or near fall? Are you unsteady? Build your confidence and take control of your fear!
Falling is not a normal part of aging.
What are the facts about falls?
- One out of three people over 65 years old will fall each year
- One out of two people over 85 years old will fall each year.
- Falling can be dangerous. A fall may result in broken bones, hospital visits, loss of the ability to take care of yourself and sometimes even death.
What are some common reasons that people fall?
- Decreased or bad eyesight
- Weak muscles
- Trouble keeping your balance
- Side effects from your medicine
- Bad lighting or dark areas in your house
- Uneven or slippery ground
Good News: You can reduce your chance of falling! What can you do to help stop a fall?
- Schedule an eye check-up.
- Seek an expert physical therapist to design a well-rounded activity and exercise program to improve strength and balance.
- Talk with your health care provider about the side effects of your medicine.
- Remove items from the floor of your house that may cause you to trip like rugs, toys, and foot stools.
- Put nightlights in areas of your house where you walk when it is dark.
Where do I start?
- Schedule an appointment for a health and fall prevention checkup. Make sure to talk about your fear of falling. Ask about your medicine and any side effects.
- Start and keep moving. Use the exercises given to you by your physical therapist to improve your strength and balance. These two skills will help you decrease your chance of falling. Participation in the evidence-based fall prevention programs resulted in improved confidence, decreased fear of falling, and fewer injurious falls.
Contact Ann H. Newstead, PT, DPT, PhD today for a 30-minute free consultation or fall prevention screening at 210-833-8336 or ahnewPT@gmail.com
14418 Old Bandera Road, Helotes, TX 78023
September is Fall Prevention Month
More than 25% of people aged 65 years and older will fall each year. Falls are the most common cause of both traumatic brain injury and fractures in older adults and are the leading cause of unintentional death for this population. In older adults, accidental falls are associated with low physical functioning, reduced postural and gait stability, slow righting and equilibrium responses and orthostatic hypotension (low blood pressure).
A fall can be defined as an event that results in a person coming to rest inadvertently on the ground or floor or other lower level. People often deny falling.
The common causes of falls are vision and hearing changes, dizziness, lower-extremity muscle weakness, loss of flexibility, pain, functional deficits in proprioception (sensory changes), balance, and walking. Comorbidities such as vestibular disorders, stroke, head injury, peripheral neuropathy, Parkinson’s disease, Multiple sclerosis or dementia can lead to falls. Musculoskeletal disorders such as low back and neck pain and Cardiovascular conditions can lead to a fall.
Physical therapists play a vital role in all stages of fall prevention management by addressing strength, flexibility, endurance, balance and ambulation concerns. As part of a health team, Physical therapists address negative effects of polypharmacy, incontinence and urgency (bowel and bladder), frailty, and the safety in home and community environments.
The key is prevention. Are you concerned about falling or someone you know who has fallen? Call today for a Discovery Visit with Dr. Ann H. Newstead, PT, DPT, PhD at 210-833-8336
Wear RED is Sunday, February 3rd – GO RED FOR WOMEN DAY!
AHNew Year – AHNew YOU! February is heart month and your heart is a muscle so let’s get moving!
WEAR RED is Sunday, February 3rd – it’s “Go Red For Women” Day!
Movement is golden for many reasons… Movement keeps our hearts healthy! Movement allows us to have energy to do the activities that we enjoy doing…such as walking, hiking, biking, dancing, golfing, and playing with our loved ones.
Below are some healthy heart 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 – five to 10 minutes is about right. You may feel a little soreness the next day or two – termed delayed muscle onset of soreness.
6) Perform Strength training 2-3 times a week and Flexibility and Balance training most days of the week.
7) Last but not least Aerobics is essential for Heart Health – meaning every step counts. Cumulative activity throughout the day is acceptable! Walking, cycling, swimming, dancing. It’s heart month so pay attention to your heart muscle – do something for your heart health daily! You should be able to walk and talk ~ get your heart rate up to about 50-90% of your maximum heart rate. Read on…
How do I calculate training heart rate? [Click here] Start easy, gradually increase your activities day by day and week by week.
A cumulative amount of moderate physical activity of 30 to 60 minutes throughout the day adds up fast. Moderate activity level where you can walk and talk while moving can keep you heart healthy.
Wishing you much happiness and heart health for “AH New You”!
If you or a loved one would like more information contact Dr. Ann H. Newstead, PT, DPT, PhD for a free 30-minute Discovery Consultation Visit at 210-833-8336.
Best heart health always, xo