October 2011 
The Pain Center |  Live More Comfortably  |  eNewsletter Header
We hope this note finds you continuing to do well and living your valued life. The article below, by Nicole DeHaan, one of The Pain Center's physical therapists, can help you maximize your ability to function.
Have You Gotten Your Endorphin Stimulation Today?
With colder weather quickly approaching, it may become more difficult to continue daily cardiovascular exercise outdoors. Motivation to get out there often slips over the winter months and it becomes easy to fall back into old habits. It is important to problem solve now before bad weather keeps you from following through with your exercise routine. Here are a few simple suggestions:

1. Find a partner with a common goal

When motivation starts to slip, having a partner who is expecting to meet you can be a lifesaver. Choose someone who lives nearby, perhaps even your spouse, and formulate a plan. Decide on specific dates and amounts of time that you want to exercise and discuss these with your partner.

2. Find ways to incorporate exercise into your daily routine

Park in the farthest spot from work and walk around the building before starting your day, take the stairs, walk with a friend in the halls on your lunch hour or walk extra laps around the mall when shopping. These simple modifications to your daily routine can add up to many miles of exercise over the course of a year. 
3. Rethink your choice of exercise

Remember, you do not have to do the same type of cardiovascular exercise year round. In the winter consider exercise tapes or an exercise class. Switch from walking to snowshoeing or cross country skiing. Consider a family "healthy" Christmas gift in the form of a piece of cardiovascular exercise equipment.
If you are starting a new type of cardiovascular exercise, remember to start out with a moderate amount and pace. You will be using your muscles differently with the new activity and may experience some new muscle soreness. This is to be expected and will resolve in a few days. Your ultimate goal with the new routine will be 35-45 minutes of exercise in your target heart range.
So don't let the winter weather be an excuse to stop doing your cardivascular exercise. The benefits or aerobic exercise are particularly important during the dreary winter months. So good luck and happy exercising!
News & Updates
Listen to the audio clips of Dr. O'Connor discussing the importance of focusing on valued living while in pain and one of our graduate successes (from the WGVU Morning Show with Shelly Irwin).
More than the programs ...
At The Pain Center, all of our doctor's and therapists see patients outside of the programs. If you have a new injury, significant stressor, severe pain flare-up or need to adjust your home exercise program - come back to the team that you trust. We're happy to help.
Have a question about a flare up?
You are still a part of The Pain Center family. If you ever have a question, please give us a call at 616.233.3480 and we'd be happy to answer it.

Nicole DeHaan, PT
Physical Therapist 
The Pain Center at Mary Free Bed Rehabilitation Hospital
In This Issue
Endorphin Stimulation
News & Upates
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