How Physical Therapy Can Help You Get Active
Are you having trouble sleeping? Is getting up off the floor harder than it used to be? Do you want an all-natural approach to managing stress? There’s a simple solution that can help address all of these concerns and more: physical activity!
It’s no secret that regular exercise is good for you. Studies repeatedly show that it offers a wealth of benefits, and that’s especially true as you age. Exercise can…
- Reduce your risk of heart disease and other chronic conditions
- Help you stay mobile and independent
- Build muscle and bone mass
- Elevate your mood and improve cognitive function
Unfortunately, many people struggle to get more movement in. For younger people, finding the time may be an issue. For older people, joint pain and restricted mobility can make regular exercise feel out of reach.
At Iberia Sports & Rehab, we’re passionate about helping people move more. We understand the many challenges that can make physical activity difficult, and we’ll work closely with you to find an exercise program that suits your needs, interests, and abilities.
Today, we want to share the stories of two patients with you (their names have been changed). Both patients started in similar places but wound up on very different journeys–showing just how important a little physical activity can be.
The Starting Point: Lower Back Pain
Donna and Linda were remarkably similar. Both women were in their mid-40s. Neither had been particularly athletic, although they tried to exercise when they could. And both of them stopped exercising altogether when they developed back pain.
Both women first visited us to see if we could help them manage their pain. Donna had strained her back muscles due to an injury she sustained while moving heavy furniture. Linda’s back pain stemmed from a herniated disc resulting from postural habits at her desk job.
We provided both women with two-month treatment plans designed to reduce their pain and improve the strength and function of their backs. Both women completed their respective programs. But that’s where their paths diverged.
Exercise of the Month
Bridging
(Glutes, Lower Back, Hamstrings)
Begin on your back. Bend your knees and keep your back flat on the ground. Gently, contract your abdominals and hold to keep your back flat as you move up into the bridge position. Remember to breathe. Gently, squeeze your butt muscles and lift your hips off the ground. The goal is to have your hips aligned with your knees and shoulders. Hold for 5 seconds. 3 Sets, 10 Reps.
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The Next Step: Staying Active
Linda enjoyed working through the targeted exercise program we developed for her. Even though her job was very sedentary (she spent all day on a computer), she always felt tired and worn out at the end of the day. However, completing her home exercise program boosted her energy.
When she finished her treatment program, she asked if we had any tips for exercise programs that might help her stay active. She had a few requirements:
- She wanted the program to feel fun, not punishing.
- She wanted something she could do at home since she had limited time to drive to a gym.
- She wanted to track her improvement, just as she had in PT.
We were delighted to help! After talking to Linda about the exercises she enjoyed, we developed a walk/run program tailored to her current abilities. It also met all of her requirements.
As for Donna, we didn’t see her again for another five years when she came in with another injury.
Five Years On: What’s the Difference?
While Donna did keep up with her physical therapy, staying active beyond that was a struggle for her. She had a family and a stressful job with long hours, so she had limited free time to exercise. While she did attend the occasional exercise class, she didn’t do it frequently enough to meet the CDC’s recommendation of 150 minutes of exercise a week.
Unfortunately, Donna continued to struggle with joint pain. She visited us due to a hip injury, but she noted that she frequently experienced mysterious aches and pains throughout her body. Because of the pain, she often struggled to get enough sleep, which had an impact on her overall health and well-being.
We also saw Linda five years out from that initial session, after she sustained a mild running injury. The injury aside, Linda was doing great–she didn’t struggle with mysterious joint pain, her sleep was great, and she’d gotten excellent blood work results from the doctor.
Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8397487/
Let Us Help You Get Active Today
Being physically active is one of the best ways to uncover improved health and wellness, and it’s often easier than you might expect. The key is finding activities you enjoy that you can work into your schedule–and that’s one place where we can provide some guidance.
Gym Etiquette for Newbies
Gyms can be intimidating places for a lot of reasons. For people new to working out at a gym, it can feel like a brand-new culture full of unspoken rules and rituals.
If this sounds familiar, don’t stress! The team at Iberia Sports & Rehab is here with some guidelines on gym etiquette–and tips for making your gym experience a positive one.
Our Top 3 Gym Etiquette Rules
- Put away your equipment. If you only remember one tip, remember this one! Whether it’s a barbell or a resistance band, put it back after you use it.
- Wipe down equipment. Similarly, keep a towel handy to wipe down any equipment after use, even if you don’t feel like you sweat that much.
- Share the space with others. A commercial gym is a shared space. During peak times, multiple people will want to use the same equipment (such as a squat rack). Do your exercises efficiently, then clear the area so others can do the same.
Our Top 3 Tips for Having a Good Experience
- Dress for success. Wear comfortable, appropriate clothes for your workout. You don’t want something too tight (which might be uncomfortable) or too loose (which might get caught in the machines).
- Prepare beforehand. You’ll get more out of your workout if you go in with a plan. Our PTs can work with you to develop an exercise program and ensure you know how to use the equipment correctly.
- Learn the power of headphones. If you feel intimidated in the gym, listening to music or podcasts on your headphones can help you feel like you’re in your own space, making it easier to focus on your workout.
At Iberia Sports & Rehab, we’re always available to help people feel comfortable in the gym. Call us today to schedule an appointment!