May Is National Physical Fitness and Sports Month

 

It’s May! The weather is improving, school is almost out, and it is becoming appealing to be outside again. It is also National Physical Fitness and Sports Month. This makes May a great time to revisit fitness and activity goals. Our New Year’s resolutions are long behind us. Some of us remain committed to our fitness goals, while others have fallen off. Either way, now is a great time to commit to increased activity in the improving weather. Why shoulder fitness be a priority? Physical activity is important for everyone, no matter what the age.

For children and adolescents – Physical activity can improve muscular fitness, bone health, and heart health. For children, this can be as easy as riding bikes, swimming at the local pool, or impromptu games of tag, kickball, baseball or basketball. Getting children off of their electronic devices and outside in the fresh air is imperative not only to their fitness goals, but their social skills as well. 

Adults – Physical activity can lower the risk of heart disease, type 2 diabetes, and some types of cancer. Playing with your children at the playground, family bike rides, or walks can help to improve physical fitness, as well as strengthening family bonds.

Older adults – Physical activity can lower the risk of falls and improve cognitive functioning (like learning and judgment skills). After dinner walks, or trips to a forest preserve or arboretum, as well as visits to the local pools, are excellent ways improve fitness without it feeling like work. Exercise also helps to improve moods and sleep.

There are plenty of ways to incorporate exercise into your day without it feeling like a chore, so get out there with your families and friends and get active!!

Cathy Malooly, PT, MPT

TheraCORE, Inc.

Burr Ridge, IL

Spring into outdoor fitness!

Winter is finally releasing its grip on us, the temperature is rising and the days are getting longer. Most of us are tired of being cooped up indoors and have been waiting to go outside and finally start enjoying the nicer weather. The nicer weather means we can take our workouts and exercise programs outside. No longer are we trapped using the treadmill or pedaling on a stationary bike that is heading nowhere!  Being able to go outside opens up our exercise routine to a whole realm of possibilities and creativity.

Why Outdoors?

Because it’s better for our mental health! Studies have shown that exercising outside helps reduce stress levels and depression while improving your mood and level of self-esteem.  We have been spending all winter stuck inside without the benefit of sunlight to give us our Vitamin D. Lack of Vitamin D has been associated with depression and season affective disorder. So get outside and get your medicine!

Because it’s more fun than being inside! The monotony of running/biking in place and staring at the same old thing gets tired. When you are outside, you can feel the distance you are running or walking. There is no better distraction than getting outside to enjoy the fresh air, trees, and people that you may meet. Bring a friend or family member to keep you company. Your workout will seem to fly by.

It is a much more effective workout! If you are a jogger, running over varying terrains, changes in elevation, as well as wind resistance can really up effort level of a 3 mile run. The same reasons go if you are a cyclist as well. Studies show that people tend to work harder when performing an outdoor workout. Get creative! There are all sorts of online sources for exercise ideas and programs to make your outdoor workout fun and effective.

So there are three great reasons to get out there and see what nature has to offer in the way of getting back to a fitter and healthier you.  Now go explore!

Local places to check out!!!

Waterfall Glen:  http://dupageforest.com/Conservation/Forest_Preserves/Waterfall_Glen.aspx

Palos Trails: http://fpdcc.com/phttp://fpdcc.com/swallow-cliff/reserves-and-trails/trail-descriptions/

Swallow Cliff Woods: http://fpdcc.com/swallow-cliff/

Lockport I&M Canal Path: http://www.cityoflockport.net/203/Outdoor-Recreation

Ryan Schaul, MPT, CIMT

ACTIVE AGING

What is active ageing? “Active ageing is the process of optimizing opportunities for health, participation and security in order to enhance quality of life as people age. The goal being to extend peoples healthy life expectancies and quality of life as they get older.”

Active ageing does not just mean physical health, but social, religious, civic and economic as well.

I had some experience with active ageing this past week as I just came back from visiting my parents in Florida. Now, although at 60 years old, I consider my parents young, my dad and I took a few minutes to talk about some concerns he had for my mom and him.

First, he was worried about his balance. He has been doing a lot of reading about how balance decreases as one ages. One thing we talked about was trying out some yoga poses. This doesn’t mean running off to try a yoga class that may at first seem intimidating, but we went over a few basic yoga poses (tree pose, warrior I, and down dog) for him to begin working on. He was amazed at how difficult it was to maintain his balance and how tight he felt in his muscles. But after trying these few simple moves a few times, he already felt more confident in the movement patterns, more flexible into the poses and increased his time he could balance. Starting with a slow yoga flow class is a great way to progress these balance challenges and would also lead into increasing his social circle.

The age of individuals in my parents gated community range from 55 – 90 years old. They come from all over the United States and have had so many different careers! One thing my mom and dad started this “summer” is having a monthly pool party. Unlike my parents, (who are completely enjoying their retirement and go to the pool on a daily basis) many of the residents on their street don’t frequent the pool. But these monthly, themed pool parties were a huge hit! Everyone wanted to be a part of it. They were able to socialize and learn about their past experiences over a simple potluck and some water balloons.

My dad also became a part of his homeowner’s association board. He is the treasurer and attends the regular meetings, taking care of the finances for bills for outside home improvement, social functions, etc. This is a great way for my dad to be an active part of the decision making of his community, and keeps his brain working with maintaining the books!

My mom gets together monthly with the “ladies of the neighborhood” as a social gathering, but they also help put together assistance if a neighbor needs someone to look after their house, a spouse is sick, and organizes day trips to see the sites of Florida.

My parents have done an amazing job staying active physically, socially, and developing their sense of community since they have moved full time to Florida. They definitely give me a goal to aspire to!

So there you go….choose a physical activity you have always wanted to try and give it a go. Get together with some neighbors and organize a fun social event in your city. Attend a community board meeting and see how you can make your neighborhood safer….there are plenty of ways to actively age! Have fun!!

-Jen Bazan, PT, DPT

 

                                         

                                                               New Year, New You            

Most of us make New Year’s resolutions that relate to losing weight, eating healthier or exercising.  These are great goals, but most of us unfortunately do not keep those resolutions much past the month of February! 

We recently contributed to an article in the Suburban Life Magazine about how to keep those resolutions.  Here were some of the tips…

• Make small, realistic goals.  Instead of saying, “I’m going to lose 50 pounds.” Start by trying to exercising 2 times/week.
• Keep track.  Keep a journal of your workouts and eating habits.  If you know you have to record it, you’re more likely to do it!
• Wear a pedometer.  Try to walk 10,000 steps per day.  This may require  you to take the stairs instead of the elevator, park at the edge of the lot, and take a break from your computer every 30 minutes for a short walk.
• Reward yourself.  After a month of sticking to your goal, reward yourself with a new pair of shoes or a massage.
• Be realistic.  Saying you are never going to eat out is unrealistic.  Make a goal to only eat out 1-2 times/week instead.
• Plan ahead. Pack your lunch and snacks the night before.  If you know where you are eating out, check the menu online before you go to help make a healthier choice.

To see the full article, log on to www.mysuburbanlife.com/magazine/

 

This year we challenged you to take the expert advice on nutrition and fitness from a combination of professionals from TheraCORE and Jim Karas Personal Training in our New Year, New You Challenge!  We kicked off the event Monday with 8 participants, all looking for some direction in leading healthier lives. Between meeting with our registered dietician, learning proper body mechanics and injury prevention tips from our doctors of physical therapy, and working out with certified personal trainers, these participants are sure to achieve some of their resolutions within the next eight weeks of the challenge.  We are looking forward to seeing the results and hope to see more of you participate next year! Remember…It’s never too late to become what you might have been!

-Amy Goebbert, DPT

Is Yoga Right for Me?

Yoga Reduces Stiffness and Improves Mobility

Have you been thinking of doing yoga but are reluctant because you’re not sure if it’s right for you?  Intimidated by the pictures of skinny, flexible women on magazine covers, or walking out of the hot yoga class at the gym?  I hear ya!

Much of yoga in recent years has been marketed as a fitness routine for folks who are already fit and flexible.  While those classes certainly exist, I assure you that yoga is so much more than that.  If you look around at gyms, yoga studios, physical therapy offices, senior centers, community centers, beaches, schools, etc., you will find yoga classes geared towards seniors, kids, pregnant women, heavy folks, guys, athletes, moms, folks with cranky backs, stiff knees, and the list goes on and on.  Yoga is truly for ANYONE who is able to move, breathe and focus their attention.  Yoga is a practice of self-care, and there are classes that range from gentle to challenging.  The trick is finding a style, teacher and level of intensity that is right for you.  It’s out there.  It just takes a little shopping.

Remember that yoga isn't just about getting in shape.  It’s about learning to take care and give yourself what you need both on and off the yoga mat to give yourself the best chance at a healthy and happy life.  Yoga asks us to start to pay attention to the body and how it feels.  Often, because of past habits or life’s obligations, we set aside our own well being.  This neglect can often become habitual.  Yoga gives us an opportunity to carve out some time for ourselves, to break those unhealthy habits and set ourselves on a path to wellness.

If you are considering taking a class but are just not sure, don’t be shy about asking questions.  Ask how many years of experience the teacher has.  Ask where and when they received their teaching certifications.  Ask if the teacher has experience teaching someone with your condition.  If you find yourself in a class that is beyond your ability, it’s okay.  Don’t treat the teacher’s instruction like it’s an order.  Give yourself permission to back off the postures that feel unsafe.  Ask the teacher to help you find a variation that feels more comfortable.

The yoga class that meets on Wednesday nights at TheraCORE is gentle, with challenges appropriate for students’ varied abilities. Feel free to email me at jan@yuvanyoga.com.  I’d be happy to answer any questions you have about yoga in general or the class at ThereaCORE in particular. www.yuvanyoga.com