Consider a NEW Practice - National "Every Kid Healthy" week

Two years ago I began practicing yoga and absolutely love everything about it. If you are my friends or family, I have probably already asked you to come join me for a class. If you have been a patient of mine, I most likely have incorporated some sort of yoga-esque exercise into your rehabilitation. Why? Because these movements, breathing techniques, and forms of meditation work!

My 9 year old daughter, Emma, is exactly like me….running from sun up to sun down. Typical first born - wanting to do everything right and make everyone proud. And I think….oh no! I KNOW that I made her this way! While I admire her goal setting and her determination, I also want to teach her that life is a practice…..not a perfect!

Let’s face it, our kids today are constantly running from one thing to the next. Their days are filled with rushing off to school, after school activities, sports, clubs, homework and late bedtimes. All of which are repeated day after day. Not to mention the pressures that come with academic performance, success in sports and don’t get me started about the inner workings of adolescent friendships!!

Stress kicks in the sympathetic nervous system which leads to an elevation in heart rate and blood pressure. Over time, this constant increase in stress can lead to decreased immune support, low self-esteem, depression and isolation.  Research shows that incorporating a stress related program into a student’s daily routine helps academic performance, self-esteem, concentration and helps emotional balance. This further leads to improving a child’s confidence, goal setting, and overall classroom behavior.

Cue yoga…..

Yoga is a holistic approach to stress management. It gives an individual the opportunity to pause amidst all the chaos of life. To take a deep breath. To BE in the moment. The word Yoga in Sanskrit means “to yoke,” to bring together in mind, body and spirit. Yoga emphasizes the importance of breath, along with physical postures and relaxation methods to strive toward balance and allows the body to reconnect with the mind.

I have taken Emma to yoga with me multiple times. Not only do I love having this special time with my daughter. I love how she tells me she feels after she practices. Don’t get me wrong, part of the reason she loves it is for all the arm balances and crazy poses that only a 9 year old gymnast could hold, but she also tells me how calm she feels after. How relaxed and happy she feels walking out of the studio.

Yoga has benefits for children of every age:

·         Young children (6 and under): Development of body awareness and gross motor movement

·         Children 7-9 years of age: Challenges in strength, agility and endurance

·         Adolescence (10-12 years of age): A place to thrive as their bodies are changing and a safe environment to practice in, as they seek acceptance from peers

·         Teenage years: ”Practice allows for self-study and self-care as well as development of vital intrapersonal and interpersonal skills, such as improved communication skills, which are critically needed at this developmental stage”.

So this month, step out of your comfort zone and take your son or daughter to a yoga class. What a great way to celebrate being healthy with your kids. No judgement. No expectations. Just BE. 

Jen Bazan, PT, DPT

Physical Therapist, and co-owner

TheraCORE, Inc.

Children are always welcome at the yoga classes offered at our Lockport clinic. Classes are every Wednesday evening from 7:30 to 8:30 PM. Namaste!

 

                                                             

With all the heart shaped goodies and signs around on Valentine’s Day, we are served an important reminder to take an active role in keeping our hearts healthy.  There is little argument on the importance of a healthy heart, however developing strategies to meet this goal can be more difficult.  Proper nutrition and activity levels are both key components in keeping your heart working its best.  Nutritional recommendations are very individualized and vary based on age, weight, current eating habits, and other medical conditions.  If you have specific questions regarding nutritional recommendations do not hesitate to contact our dietician to discuss an individualized plan of action.  When planning to achieve proper activity levels, it is important to remember that keeping your heart healthy does not require hours at a gym and can be achieved through simple lifestyle changes.  Although Midwest weather makes it more difficult to be active outside during these winter months, there are plenty of ways to stay active without having to battle the outdoor elements.  The majority of us have the destructive habit of sitting way too much.  One of the best ways to avoid this and maintain a healthy heart, without even having to touch a machine, is by walking more.  There are plenty of devices out there for counting steps taken throughout the day to monitor how many you are taking which can be a great way to track progress.  If you choose this option, there is no magic number of steps to aim for.  Pick a goal number, and once you are able to achieve that every day for a week or two try increasing the goal.  Although it’s easy to take a walk outside or at the park in the summer months, going to a local mall or store and taking laps around are other options to increase steps while staying warm if you do not belong to a gym.  Other ways to increase activity can be performed in the comfort of your own home.  Make it a habit whenever you’re watching TV to stand-up at each commercial and take a lap around the house, go up and down the stairs once or twice, or perform 5-10 squats.  This option is only limited by your own creativity so find something that fits you!

There are also plenty of other alternatives to conventional exercise that do not involve staring at the calorie counter on cardio machines and wondering why the time seems to be standing still.  People that prefer exercise classes and a group atmosphere would benefit from a course such as Yoga or Pilates.  The benefits of these can address heart health, but also go above and beyond by addressing strength, mobility, balance, and body awareness as well.  If aches and pains are preventing you from exercising, please stop in for a complimentary injury screening to address any physical limitations that are preventing you from reaching your target activity levels.  Whatever way you decide to be more active, make sure you have a plan to achieve your goals and get started right now! 

Happy hearts day to all,

Dave Paczkowski, PT, DPT


                                                               TheraCORE Clinic Locations


                   350 E. Ogden Ave., Ste. 200                                         16622 W. 159th St., Ste. 503
                         Westmont, IL 60559                                                         Lockport, IL 60441
                              (630)908-7430                                                                (815)838-5070


                                                                    www.theracorept.com


                                                 

                                               http://youtu.be/Uw09QuIu7GY

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