Most of us know that exercise improves your cardiac health — you get moving and your heart pumps more, which helps your heart remain strong. But what else can you do to improve your heart health?
A few years ago, the American Heart Association, or the AHA, created Life’s Simple 7: seven ways to improve your cardiac health. One of those seven is exercising more. Your PT can help you create an exercise regimen to help you get moving, in the best way for your particular body. Use our locator to find a Physiquality therapist in your neighborhood.
Here are the AHA’s six other ways to make your heart stronger and healthier.
It’s important to know in what range your blood pressure falls, as well as whether it’s consistent over time. Talk to your doctor about your blood pressure and whether it falls into a healthy range under the new hypertension guidelines that the AHA published with the American College of Cardiology last fall. If it doesn’t, while there are medicines to take for hypertension, your doctor will most likely advise some lifestyle changes to improve your blood pressure first: lower your sodium intake, eat more fruits and vegetables, reduce stress, and exercise more.
Control your cholesterol.
In the past, patients were simply told to watch their cholesterol levels, as it can lead to blocked arteries and stroke. Now we know that LDL cholesterol (“bad” cholesterol) is the type that leads to these build-ups, while “good” or HDL cholesterol actually cleans your arteries of plaque and build-ups. When your doctor runs blood tests, you usually get a report on both types of cholesterol, with the hopes that your HDL levels are higher than your LDL levels.
If you have high levels of LDL cholesterol, you may be able to lower it simply by eating a low-fat diet and monounsaturated fats, like olive or canola oil; others may need help with medication. Speak to your doctor about what cholesterol range is right for you, and how best to achieve it.
Lower your blood sugar levels.
Your blood sugar level is literally the amount of sugar, or glucose in your blood. High glucose or blood sugar levels can be a sign of type 2 diabetes and can lead to nerve damage, kidney or eye problems, heart disease and stroke.
As with cholesterol, there are medications that can regulate your blood sugar, but for most people it is better to start by changing your eating habits. Eating more fruits and vegetables, drinking fewer sugary drinks, and filling up on high fiber foods are easy ways to reduce the amount of sugar you’re consuming.
Eat better.
The AHA notes, “A healthy diet is one of your best weapons for fighting cardiovascular disease. When you eat a heart-healthy diet, you improve your chances for feeling good and staying healthy — for life!”
The AHA nutrition recommendations aren’t anything new: Focus on fruits and vegetables, low-fat dairy products, whole grains, and chicken and fish, and avoid foods and drinks that are high on salt, fat or sugar – and low on nutrients. If you’re trying to change your habits, Harvard Medical School recommends adding one extra fruit or vegetable a day, or eating a handful of nuts as a snack in the afternoon.
Stop smoking.
Smoking is one of the worst things you can do for your health. It can lead to cardiovascular problems like stroke and coronary heart disease; respiratory illnesses like emphysema and chronic bronchitis; and cancer, not only in the lungs, but also throughout the rest of the body.
If you want to quit smoking, it can be hard to do it on your own. The AHA has plenty of resources to help you quite successfully.
Lose weight.
While we know losing weight sounds easier than it usually is, it has been shown that having extra pounds on your frame causes stress on your heart, lungs, bones and even blood vessels. The good news is that by following the guidelines mentioned above — eating healthier foods, lowering your blood sugar levels, and, yes, exercising — people often lose weight.
We all get into bad habits in our life, in one way or another. Perhaps you don’t talk to your grandmother enough. Or you eat too much fast food. Or you stopped working out. Setting resolutions for the new year is a good way to try to work on these bad habits.
There are many habits that can be damaging to your health, but here are five resolutions you can make for the new year to improve your health.
Evaluate your eating habits.
Have you been skipping breakfast? Snacking constantly instead of sitting down to dinner? Picking up food on the go instead of cooking at home? These are all habits that can cause us to gain weight and damage our health. Take a look at the latest guidelines recommended by the Department of Agriculture and Health to compare to your eating habits.
If you feel that a complete overhaul is too challenging, change one habit at a time, like making sure to eat breakfast, even if it’s a smoothie or a cup of yogurt. Or pledging to not buy any afternoon snacks for the pantry. Or cooking at least one healthy, sit-down dinner per week; you can always find a recipe that will make leftovers to cover your family for another dinner or two.
Calculate how much television you watch.
A study published last year found that watching more than three hours of television a day correlates with lower levels of mental acuity. Other studies have found that extended hours in front of screens can lead to heart disease and high blood pressure. And if you’re watching with your kids, it’s been shown that children who watch more television at a younger age develop language more slowly and have more problems connecting socially with their peers. If you want to escape into another world, consider picking up a book.
A study found that reading stimulates the brain over time — the excitement you feel when sympathizing with a character lingers for days. Samantha Olson at Medical Daily notes, “Researchers believe this prolonged and measurable brain boost, which was found in the region associated with language and sensory motor skills, could improve brain connectivity over time. It brings using books as an escape to a whole new level.”
Of course, both reading and television are sedentary activities, which leads us to resolution number three:
It might sound like a lot, but they do point out that if you went to see a movie, it would take the same amount of time. And you don’t need to do it all at once; even 10 minutes at a time is better than nothing. If you’re trying to start a new habit, find a friend to do it with you — it’s been shown that if you schedule a class or walk with a friend, you’re much more likely to stick with it. And you get the added benefit of social activity, which improves your mental health. It’s a win-win!
If you’re anxious about starting to work out after a long drought or injury, consult with your physical therapist. A PT can do a wellness evaluation to determine if you’d need to adapt any physical activity, and some even offer fitness programs within their own clinics. Look for a Physiquality member near you with our clinic locator.
Take care of your teeth.
The American Dental Association recommends visiting the dentist for a cleaning and check-up at least once a year, if not twice. You should brush your teeth twice a day and floss daily in between those appointments.
So you’re brushing your teeth and flossing regularly. You don’t have any pain. Why should you go for a check-up? Because dentists can catch problems before they turn into something painful, both as physical pain and economic pain. Look at it this way: Filling a cavity is much less expensive than a root canal.
Get more sleep.
Most adults need between 7 and 8 hours of sleep a night, but many people don’t get nearly that much. A lack of sleepcan affect your mental and physical health. It is associated with increased risk of obesity, cardiovascular disease, type 2 diabetes and system-wide inflammation. Lack of sleep can also affect our immune system, our cognitive abilities (i.e., our mental capacity), and our mood and mental health. By getting a good night’s rest, your body can recuperate from a hard day’s work, giving you more energy to get up and get going in the morning.
There are many benefits to working out with another person: Motivation. Accountability. Group support. Combining exercise with a social activity. But should you work out with your significant other?
Sharing a common activity with your partner has been shown to lead to better relationships. This doesn’t have to be a physical activity, but playing sports together, or taking a dance class together, can improve your relationship. And if you’re learning together, it can help increase your confidence in both the activity and your relationship.
Randy Gustafson, a physical therapist and the owner and clinical director of Mesa Physical Therapy (a Physiquality member in San Diego, California), points out that working out with a partner can keep you accountable and improve results for both people. (And sometimes that partner isn’t even human — research has shown that people with dogs and those that use virtual partners are often more active than those who work out solo.) But research shows this correlation is strengthened within a relationship: A 2013 study found that “when partners care about fitness — their own and their partner’s — it becomes easier to achieve fitness goals. … Average-weight husbands who care about fitness engage in more physical activity when their wives offer more supportive health-related comments.”
If you’re working out at the gym, working out with your partner can help to make your time there more effective, for a couple of reasons. Having someone to spot you on the weights and to watch your form can ensure that your technique is correct. And trainers — and our own experts — will tell you that rest is essential to building muscle, even during your workout. Taking turns on equipment or with free weights will build periods of rest into your regimen, improving your pace and making your workout more efficient.
Randy notes that when you exercise, you release endorphins, which makes you happier and can improve your relationships and mood. And Psychology Today adds that exercise induces the symptoms of physiological arousal — sweaty hands, a racing pulse, shortness of breath. These symptoms mirror, in many ways, the thrill of romantic attraction, and might lead to more private activities when you get home from the gym.
Not all couples are compatible for couples workouts. If your fitness personalities clash — one into intense, sweat-dripping workouts, while the other prefers low-impact yoga or Pilates — it will be difficult to find activities that please both people. And if an agreement to work out isn’t working out, it can lead to nagging or more negative encounters than positive feedback.
The number one danger? Competition. If one of the people is highly driven to succeed on the court or in the gym, it could easily lead to pulled muscles and sore feelings. It’s probably better for those individuals to go their separate ways, in the fitness realm, at least. Maybe it’s better to join a fitness program, like the exercise and nutrition program offered at Mesa Physical Therapy. Or perhaps it’s time to get a dog.
A power lifter may utilize a low bar position to maximize hip torque and minimize anterior knee displacement, both of which will result in a slightly heavier one-repetition maximum (1RM).
A collegiate athlete may utilize a front squat to minimize forward torso lean, which will maximize range of motion and anterior core activation.
A pre-adolescent trainee may utilize a goblet squat to encourage proper squat form, as well as those benefits associated with a front squat, but without the significant spinal loading.
Regardless of which squat you choose, there are a few technique guidelines and cues that should be followed to ensure safety and maximize results. Keep in mind that while the following guidelines are for those working with weights, the points about engaging muscles and proper form remain the same for anyone doing squats with or without weights. And, for best results, consult with your fitness professional or physical therapist about exercise techniques that are right for your fitness level.
Engage your core.
Before un-racking the bar, brace your abs as if somebody were going to punch you in the stomach. This core activation will help you avoid losing the neutral spine alignment which is so paramount to a perfect squat.
Use your latissimus muscles (in the upper/middle back, below the shoulders) to stabilize your body.
The lats are an incredibly powerful muscle group which insert all along the spine. Once the bar has been un-racked, fully engage them to add even more stabilization. Think about pulling the bar down as you would in an old-school, behind-the-neck lat pulldown.
Balance your weight over your heels.
To minimize stress to the knee and maximize posterior chain recruitment, think about sitting back on your heels. Your heels should be glued to the floor, and you should be able to slightly wiggle your toes at the bottom position of a squat. Obviously, if you take this cue too far to the extreme, you risk falling backwards, so perfecting technique with bodyweight or a light external load is highly recommended.
Downward movement should be slow and controlled.
Always lower down with control. Although the squat is an excellent choice for developing power, the eccentric portion of the lift should be done slowly to minimize injury.
Pay attention to upper leg alignment.
Ideally, the bottom position of the squat will be slightly below parallel or lower. However, some individuals may find that flexibility issues in the hamstrings and hip flexors and/or mobility issues in the hip and ankle may limit their abilities to reach that depth safely. If this is the case, dedicate several weeks to improving these limitations before adding any significant weight to the bar.
Push with a quick burst of energy for your upward movement.
Once proper depth has been achieved, explosively push away from the floor. This portion of the exercise improves your power and strength, so maximizing bar speed is the primary objective. The more explosive the lift, the greater the use of type II muscle fibers in your legs, and the greater the potential for improvements in muscle size.
Use that booty.
Squeeze your glutes as you complete the lift. This encourages full hip extension.
Squats are an excellent tool for improving lower body strength and power. Whether you’re a weekend warrior, a figure competitor or a professional athlete, learn how to perform the Perfect Squat and enjoy the results!
Jeff Rothstein, MS, CSCS, CES, is an exercise physiologist and the Director of Strength and Conditioning at the PT Center for Sports Medicine, a Physiquality network physical therapy clinic in Akron, Ohio. A certified strength and conditioning specialist, he is particularly interested in sport-specific strength and conditioning and ACL injury screening and prevention.
Many Americans take a reactive approach to their healthcare needs: They only seek care once they have an injury or fall ill. This approach, says physical therapist Kathy Blair, often involves a costly progression of doctor visits, tests, medications, and procedures, in order to diagnose and treat conditions that might have been prevented. In addition, she points out, this type of care accounts for more than 75% of healthcare spending in the U.S.
Preventive or proactive care, on the other hand, means taking responsibility for your healthcare and well being before something happens. This includes taking simple actions, like exercising more and eating better, which can help you avoid unnecessary procedures and costly ER visits. Preventive healthcare, says Kathy, “stresses personal responsibility for staying well, and keeps healthcare spending in check as a result.”
Raj Thangamuthu, a physical therapist, opened Empower Physical Therapy and Fitness (a Physiquality member in Michigan) with the express purpose of integrating physical therapy and fitness in one facility. His goal was to encourage clients to improve their overall health and actually spend less time in his clinic as healthcare patients. Raj gives several reasons why it is better to have a preventive approach to healthcare:
In preventive care, pain is often not a limiting factor in making progress.
Muscle imbalances identified in preventive care often respond to treatment more quickly than when an injury is present.
Preventive care can help identify imbalances within your body and ultimately make you function much more efficiently when addressed. Read More
If you’re a parent, this probably sounds familiar: You’ve worked to make a healthy meal for your son (or daughter), but he’d rather have a cereal bar. Or snack foods. Or nothing. So how do you encourage him to eat healthy food and make responsible choices when eating?
Nutrition and fitness expert Anna Dark encourages parents and caregivers to be patient and positive. She says, “The goal is to get them to adopt the healthier choices because it is GOOD for THEM and ultimately will form a good habit that will take them into their adulthood!” After earning her degree in nutrition, Anna became the Fitness Director at the Take Charge Fitness Program at Clinton Physical Therapy Center, a Physiquality member in Clinton, Tennessee.
Anna recommends avoiding comparisons to other kids, orshaming them by saying they are “fat;” this is especially true for girls, who have plenty of societal pressure to look a certain way. Such negative reinforcement will only lead children to associate eating better with punishment, rather than health.
Use your child’s hero as a positive way to get a child to eat better or to become more active, suggests Anna. For example, she says, “If your child’s hero is an athlete like Kobe Bryant, you could say, ‘Did you know that Kobe Bryant eats raw vegetables so he can be fast?’” Read More
While focusing on balance (or the lack thereof) is often associated with aging and fall prevention, improving your balance and stability should be a key part of any exercise regimen.
Many exercise classes incorporate balance activities into their routine, whether you realize it or not. Athletes in particular often focus on balance and stability as it can help to improve both coordination and performance, while reducing the risk for injury.
Indo Board, a Physiquality partner product, is one way to exercise the body’s balance control systems. The board can be used to develop balance, coordination and increased leg strength while enhancing your core fitness. It also improves motor skills, making the Indo Board a great cross-training tool for a variety of sports, from extreme board sports to all mainstream sports. Keeping the board from touching the ground for extended rides is both the goal and the challenge.
“Indo Board Balance Trainers provide a progression from the linear and lateral movements of other traditional stationary balance boards, working your entire body,” points out Hunter Joslin, a lifelong surfer and the creator of the Indo Board. The movement of the board on either the roller or the IndoFLO® Balance Cushion creates a “greater challenge to the proprioreceptors of the activated muscles, thus intensifying the therapeutic effects,” he adds.
The Indo Board can be used to improve functional balance, including by physical therapists in a rehabilitation setting, or to enhance sports-specific workouts by challenging balance while strengthening other muscles, like in the above video. Read More
Fibromyalgia is a condition that, for many people, is associated with more questions than answers. However, physical therapists, as experts in musculoskeletal problems, are an important resource for people who have fibromyalgia.
Let’s start with what fibromyalgia is: Due to its varied symptoms, fibromyalgia can be difficult to diagnose. People with fibromyalgia usually have widespread pain throughout the body, often accompanied by tender points, muscles and joints that are particularly susceptible to pain and movement. According to the Mayo Clinic, “Researchers believe that fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals.”
Other symptoms can include insomnia, fatigue, muscular stiffness (especially in the morning), headaches, forgetfulness and cognitive difficulty (sometimes referred to as “fibro fog”), and tingling in the extremities (the hands and feet). The symptoms sometimes begin after a traumatic event, like a car accident or an invasive surgery, or they can develop over time. It’s most often diagnosed in women, but 10-20% of those suffering from fibromyalgia are men. You may also be at risk if family members have been diagnosed with fibromyalgia, or if you have a rheumatic condition like rheumatoid arthritis or lupus.
It’s probably no surprise that exercise is good for you. The physical therapists in the Physiquality network recommend physical activity as part of living a healthy lifestyle, and we all know it can help you lose weight and feel better. But how exactly can it improve your health? Here are a few ways exercise can actually prevent health problems.
Heart disease
The oft-cited parameters to work out 30 minutes a day, 5 days a week (or 150 minutes a week) were published by the American Heart Association in 2011. They are part of the AHA’s simple seven rules for maximal heart health:
Last summer, yet another fitness fad/trend received some attention. It was first published in the American College of Sports Medicine’s Health & Fitness Journal, and then it received coverage in a variety of newspapers and websites, including the New York Times. While high-intensity circuit training (HICT) is not new, the specific circuit training cycle discussed in the article received attention because the circuit duration lasted approximately 7 minutes. In addition, the authors theorized that it could also benefit “the masses.”
It is important to understand that this article was a case report on how the two authors manage limited training schedules and environments for their elite-level athletes: using body-weight resistance without any other equipment, in a seven-minute workout cycle, and repeated as many as 1-3 times based on time availability. For their purposes, the authors felt that this training tool was an effective way to help their athletes manage their workouts while maintaining intensity and improving aerobic conditioning in the presence of busy lives.
Manage your blood pressure.
Your blood sugar level is literally the amount of sugar, or glucose in your blood. High glucose or blood sugar levels can be a sign of type 2 diabetes and can lead to nerve damage, kidney or eye problems, heart disease and stroke.
Lose weight.
Have you been skipping breakfast? Snacking constantly instead of sitting down to dinner? Picking up food on the go instead of cooking at home? These are all habits that can cause us to gain weight and damage our health. 
We all know the benefits of activity: Being more active
Most adults need between 
Not all couples are compatible for couples workouts. If your fitness personalities clash — one into intense, sweat-dripping workouts, while the other prefers low-impact yoga or Pilates — it will be difficult to find activities that please both people. And if an agreement to work out isn’t working out, it can lead to nagging or more negative encounters than positive feedback.
Anna recommends avoiding comparisons to other kids, or
