How PT Can Help You Get Healthier
From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest.
At GO Physical Therapy we want to help you cut through the noise. Our trained experts take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regime that works for you.
Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference.
Are you ready to start making healthy changes in your life? Call us today to set up an appointment!
What It Even Means to “Be Healthy”
The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept.
Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise.
Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthy as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.”
Simple Tips for Healthy Living from Our Team
- Get Enough Sleep: Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night.
- Move Your Body: Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week–that works out to about 22 minutes daily!
- Eat a Nutritious Diet: Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices.
- Stay Hydrated: As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day.
- Meditate Daily: Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health.
Physical Therapy’s Role in Promoting Good Health
Our therapists have several tools to help you live the healthiest life possible:
- We can help you manage or resolve injuries and/or painful conditions that keep you from being physically active.
- We can help you develop a fun, effective exercise program that suits your interests and abilities.
- We can identify areas of musculoskeletal weakness or impairment that might cause problems for you down the road — and give suggestions for managing that impairment now!
- We can show you relaxation techniques to manage stress.
- And much more! When you visit us, we’ll create a customized program that addresses your unique needs.
Find Good Health with GO Physical Therapy!
Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today!
Say Goodbye to Pain – Get Started with PT Now!
Miss feeling your best? Come back to GO Physical Therapy and let us help you get there—schedule your appointment today!
Seasonal Recipe:
No-Bake Chocolate Peppermint Balls
Ingredients
- 10 tbsp cocoa powder
- 6 tbsp maple syrup
- 1/4 cup almond butter (can use SunButter or nut-free spread)
- 1/4 cup unflavored pea protein powder
- ½ tsp peppermint extract
- 1/4 tsp sea salt
- 2-4 tbsp crushed candy canes
- 2-4 tbsp dairy-free chocolate chips (optional)
Directions
Put everything except the candy cane and chocolate chips into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well-mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow batter to chill in the fridge while you clean up, then roll into balls.
Exercise of the Month
Standing Waiter’s Bow with Weights
Start by standing up straight with your arms hanging by your sides and a dumbbell in one hand. Place your other hand on your lower back to monitor your muscle activation. Slowly hinge forward at your hips keeping your back flat until you are at the point where your back will round if you go any further. Allow your weighted arm to hang forward as you hinge. Slowly hinge back up. 3 sets, 10 reps, hold.
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Women’s Health Services
At Go Physical Therapy, we are dedicated to providing comprehensive women’s health services, focusing on pelvic floor therapy to address various musculoskeletal conditions. Our specialty-trained therapists offer personalized, one-on-one care in a discreet and comfortable environment, ensuring that each patient receives the attention and support they deserve.
Understanding Pelvic Floor Therapy
The pelvic floor consists of muscles that support the bladder, uterus, and rectum. Factors such as pregnancy, childbirth, chronic constipation, chronic coughing, surgery, trauma, and aging can lead to pelvic floor muscle tension, incoordination, and weakness. Our therapists are skilled in diagnosing and treating these issues, helping patients regain strength and function.
Conditions We Address
Our women’s health services encompass a wide range of conditions, including:
- Bowel & Bladder Issues: We treat urinary stress and urge incontinence, constipation, defecatory dysfunction, fecal incontinence, pelvic organ prolapse, and interstitial cystitis (irritated bladder).
- Obstetric Concerns: Our team provides care for prenatal and post-partum conditions, including abdominal rehabilitation following diastasis rectus.
- Post-Surgical Recovery: We assist with adhesion and scar tissue release post-hysterectomy, cesarean section, laparoscopy, abdominal repair, and post-surgical diastasis repair.
- Pelvic Pain Disorders: Our services include treatment for chronic regional pain syndrome (CRPS), pelvic and genital pain, dyspareunia (sexual pain), endometriosis, vulvodynia, and vestibulodynia (vaginal pain).
- Neurovascular Conditions: We address pudendal neuralgia (vaginal nerve pain), carpal tunnel syndrome, overactive bladder, and multiple sclerosis.
- Musculoskeletal Issues: Our therapists treat sacroiliac dysfunction (SI joint pain), coccydynia (tailbone pain), piriformis syndrome, sciatica, low back pain, and fibromyalgia.
- Perimenopause & Post-Menopausal Wellness: We focus on managing osteopenia and osteoporosis to promote bone health during these stages.
- Breast Health: Our services include lymphedema management and post-breast surgery rehabilitation.
Get Started Today
If you or someone you know could benefit from our women’s health services, please contact us to schedule an appointment. Our team is here to support you on your journey to improved health and well-being.
How Did We Do?
Click the link below to let us know how we’re doing! Leaving a review of your experience will help others to get the help that they deserve. We can’t wait to see you again!
