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| Upcoming Events |
September-
ARCextra! opens in Elmhurst
7- Labor Day
21-International Banana Festival
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Labor Day
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Labor Day is a federal holiday
observed on the first Monday in September (on September 7 in 2009). The holiday originated in 1882 as the Central
Labor Union of New York City sought to create "a day off for the working
citizens". Congress made Labor Day a federal holiday on June 28, 1894. Traditionally Labor Day is celebrated by most
Americans as the symbolic end of the summer.
The NFL traditionally plays their first game the Thursday following
Labor Day.
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10 Signs you could be getting more out of your workout
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#10
- You go to the gym to watch your favorite television show.
#9- You have been doing the same workout for more than two months straight.
#8-Your workout takes an hour, but your actual work done is less than 30 minutes.
#7-You do cardio with your cell phone.
#6-You do not have to wipe down the machines afterwards.
to be continued...
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"Don't be afraid to give up the good to go for the great"
~Kenny Rogers
Singer and Actor
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Has ARC helped to improve your quality of life? Help us help others!
Here's How...
1. Tell a friend of family member about ARC.
2. Rate ARC online at:
and others!
Our mission is to give you the highest quality care with unparalleled results!
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Greetings!
September means the end of summer and the start of fall, not to mention Labor Day on Monday, September 7. While many people are getting ready to go back to school, Advanced Rehabilitation Clinics, Inc. has been busy preparing for the opening of ARCextra! at our Elmhurst location. September is Self-Improvement Month, and ARCextra! will help improve your physical wellness. We have included an article by ARC physical therapist Kevin Cronin, PT, ATC, JSCC on starting an exercise program. And for all the frequent fliers, we have included an article that should make future flights more comfortable.
We hope that you will find this newsletter both informative and enjoyable. Don't forget to visit ARC on Facebook for the most current updates and the opportunity to interact with our Physical Therapists!
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ARCextra!
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ARC is proud to open the doors to ARCextra! at our Elmhurst
clinic! This particular branch of ARCextra! is designed to be an extension of
our patients' physical therapy care.
Located on the lower level of the Elmhurst
office building, our space provides the perfect atmosphere for concentrating on
specific health related issues! ARCextra! will help you improve balance,
coordination, core strength, flexibility and joint alignment, and maintain
cardiovascular health with supervised activity.
Members can receive a FREE consultation with a Physical Therapist to help
them INDIVIDUALIZE their exercise program.*
For more information, please call our Elmhurst office: 630-832-6919
*With purchase of ten or more
sessions.
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Starting an Exercise Program
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By: Kevin Cronin, PT, ATC, JSCC
Exercise plays a crucial role in improving health and lowering the risk of death, even among those with an elevated risk such as previous heart attack or emphysema. The Surgeon General recommends people get 30 minutes of physical activity every day. There are several things that you can do to help you start exercising and keep you exercising safely. First, see your doctor if you haven't been active in a long time or haven't had a recent check up. This will allow your doctor to identify any concerns he or she has before you start exercising. Second, identify your goals and preferences; your goals can help you decide how challenging of a workout you want to preform. Next, choose an activity you will be more likely to continue with it.
An easy way to reach the recommended 30 minutes of exercise is by performing mini-workouts. These workouts can be anything from parking your car farther from the door or getting off the bus a couple of blocks early and walking the rest of the way. Another tip is to exercise during commercials when watching television. Did you know there are almost 15 minutes of commercials every hour? If you exercised only during commercials, after two hours you would accumulate your 30 minutes of physical activity without missing your favorite program!
Things to know before you start:
It is important to drink plenty of fluids; our thirst is a safety mechanism. Feeling thirsty means you are already dehydrated! Before and after exercise it is best to drink at least two cups of water even if you are not thirsty. During workouts drink 8 ounces every 15 minutes. Stretch after workouts to help prevent muscle soreness and improve flexibility. It is important to hold a gentle stretch for at least 30 seconds. You can never stretch too much but you can stretch too hard. It is good to challenge yourself, but slowly.
Your exercise program:
If you are just starting an exercise program it is recommended to build up to 20-30 minutes at a comfortable walking pace. Begin by walking two minutes at a slower pace followed by two minutes at a faster pace. Once you have worked up to 30 minutes of brisk walking you can start to incorporate jogging/running. To do this for 30 minutes, alternate between 30 seconds of running and 90 seconds of brisk walking. Once you are comfortable progress to 45 seconds of running and 75 seconds of walking. Keep increasing the amount of time spent running until you can finish the whole 30 minutes without walking. This process can take anywhere from 8 weeks to 4 months to accomplish. Be careful to listen to your body and go slowly.
To burn more calories consider adding weight training to your aerobic exercise program. Start by doing 15-20 minutes of weight training 2-3 days per week. You can perform one set of 15-20 repetitions for each major muscle group, which is a total of 8-10 different exercises.
If you have any questions or concerns, please feel free to contact us at 1-877-6-PAINFREE or visit our website: www.arcphysicaltherapy.com
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In Flight Health Hazards
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 Long periods of immobility in cramped quarters, such as a long flights, increases the risk of blood clots. Physical therapists suggest simple exercises to help avoid these blood clots, also called deep vein thrombosis(DVT).
"Leg cramping, toe cramping, and general lower-body aching are typical symptoms experienced by people who fly," says former APTA President Marilyn Moffat, PT, PhD, DPT. "Sitting still for long periods may lead to swelling of the feet, which becomes obvious to many passengers when they try to put their shoes back on at the end of their flight," Moffat says.
The APTA "In Flight Fitness Guide," features a selection of recommended excercises:
Disclaimer: This information is not intended as a substitute for professional health care. If you experience signs or symptoms of injury, disease or illness you should seek the advice of a physical therapist or other health care professional.
APTA In Flight Fitness Guide
When you have little room to move and stretch on the plane, physical therapists advise doing some simple, seated exercises to keep the blood flowing, the joints mobile, and the muscles relaxed while en route.
Heel Raises- Sit with feet flat on floor, about hip-width apart. Lift heels so that only toes and the balls of the feet are on the floor. Hold for 5-10 seconds and lower feet back to the ground. Repeat 10 times.
Toe Lifts- Sit with feet flat on the floor, about hip-width apart. Lift toes and balls of the feet so that only the heels are on the floor. Hold for 5-10 seconds and lower feet back to the ground. Repeat 10 times.
Ankle Circles- While sitting, lift right leg slightly off the ground and rotate the foot clockwise, making a circle in the air. Do this 15 times clockwise, then 15 times counterclockwise. Repeat with left leg and foot. Alternatively, trace the letters of the alphabet in the air with the right, and then the left, foot.
Overhead Stretches- Stand and reach arms straight up and stretch. Slowly lean to the left, then to the right, bending at the waist. Repeat this action five times to each side, holding each for 5-10 seconds. If you are unable to stand and stretch, then reach arms straight up while seated. If you have room, slowly stretch to each side as well.
Back Twisits- While sitting, reach the right arm across the body and grab the left armrest. Slowly turn the torso and head as far to the left as is comfortable. Hold for 5-10 seconds, repeat five times, and then switch sides.
Curl Downs- While sitting, pull stomach and chin in and gently curl trunk down very slowly, reaching hands to the floor. Hold for 5-10 seconds then uncurl slowly back up. Repeat five times.
Toe-Heel Walk- When walking down the aisle of the plane walk on your toes one way and then return to your seat by walking on your heels. |
Spotlight Recipe: Banana-Blueberry Bread
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Each month we like to provide a recipe from the book 101 Foods That Could Save Your Life written by David Grotto, RD, LDN. Mr. Grotto, who spoke at the ARC Open House event held August 2008, provides great tips and tricks for incorporating healthy foods into your everyday life. A link to his website can be found in the "Quick Links" section of our newsletter.
Banana-Blueberry Bread
By: Nicki Anderson
Servings - 12
Preparation and baking time: 1 hour
Ingredients:
1 1/2 cups bananas, mashed
3/4 cup blueberries (if frozen, thaw and drain well)
2/3 cup light brown sugar
1/4 cup canola oil
1 large egg white
1 large egg
1 cup all-purpose flour
3/4 cup whole wheat flour
1 1/4 teaspoons cream of tartar
3/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 teaspoon salt
Cooking spray
DIRECTIONS:
Preheat oven to 350 degrees. Combine banana, brown sugar, oil, and eggs in a large bowl and mix until smooth. Combine flour, cream of tartar, baking soda, cinnamon, nutmeg, and salt in another bowl and mix thoroughly. Add flour mixture to banana mixture, stirring until moist. Add blueberries. Spoon batter into an 8x4 loaf pan generously coated with nonstick spray. Bake at 350 degrees for 40 minutes or until toothpick inserted comes out clean. Cool for 15 minutes before removing from pan, then cool completely on rack.
BREAK IT DOWN:
Calories: 132; Total Fat: 5g; Saturated fat: 0.5g; Cholesterol: 18mg; Sodium: 19mg; Total carbs: 20g; Fiber: 1g; Sugar: 13g; Protein: 2g
Excerpted from 101 Foods That Could Save Your Life by David Grotto, RD, LDN Copyright © 2007 by David Grotto. Excerpted by permission of Bantam, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher. | |
Advanced Rehabilitation Clinics physical therapy is dedicated to quality care and patient satisfaction. Only ARC physical therapy has practitioners certified in gentle and effective neuromuscular techniques that address the root of the issue. We provide immediate relief and long lasting results. Thank you for subscribing to Advanced Rehabilitation Clinics Newsletter, and we hope you enjoyed the September 2009 issue.
Sincerely,
Advanced Rehabilitation Clinics, Inc. |
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