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Happy New Year!
The new year is here and after a holiday season of stress, sleep deprivation, overeating and overspending, what better time is there to commit to healthy new year's resolutions?  I hope that in the year ahead, our newsletter can provide many new and innovative ways to optimize your health, fitness and well-being.
We've already had our first snow shoveling session! Read on for tips on to prevent injuries when the next snow falls.
Stay warm, healthy and fit! Best,
Michelle
Michelle Collie, PT, DPT, MS, OCS |
New Year's Resolutions
Its the New Year! Your chance for a new beginning and start with a fresh zeal. Cheack out the top 10 New Year's resolutions for 2011 to see if they can be applied to your life.
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1. Lose weight
2. Get organized
3. Spend less, save more
4. Enjoy life to the fullest
5. Stay fit and healthy
6. Learn something exciting
7. Quit smoking
8. Help others in their dreams
9. Fall in love
10. Spend more time with family
More details on 2011 resolutions click here. |
Avoid Back Pain When the Flakes Fall
It's a fact that we are all at risk of injury when we venture outside to shovel snow. Back sprains, strains and disc herniations are all common due to the combination of bending, twisting and lifting that are involved with shoveling snow.
To minimize your risks follow these guidelines:
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Warm up before you start with a small walk and gentle stretches.
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Allow yourself plenty of time. Shovel small loads and take frequent breaks.
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When lifting snow, use your legs by bending at your knees.
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If you can, shovel snow as soon as it falls (when it is lighter) rather than waiting until it begins to melt when it is much heavier.
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Hold stomach muscles in when bending, twisting, shoveling and lifting to stabilize and provide protection to the back.
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Wear appropriate footwear to avoid slipping and falling when shoveling.
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Purchase a good quality snow shovel - it really makes a difference.
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Once complete, enjoy a cup of hot chocolate - you deserve it!
Your ability to shovel snow will be determined by your level of fitness. If you are not physically fit or have a history of low back pain, then it is a wise choice to avoid shovelling snow and to get a snow blower (or to ask for help.) In addition. if you have a history of falling or have problems with balance, shovelling snow is not for you.
If you do have the level of fitness required to shovel snow, don't be surprised if you experience normal post-exercise muscle soreness after shoveling. This can last up to 2 days after shovelling.
For more resources on preventing injuries click here.
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School For Play
 Performance Physical Therapy has just graduated its first School For Play class! School For Play is our program designed to combat childhood obesity. According to the CDC, childhood obesity has more than tripled in the past 30 years. The U.S. Surgeon general states that recent studies have shown that children and adolescents who are obese are at higher risk for bone and joint problems, sleep apnea and social and psychological problems such as stigmatization and poor self-esteem.
The School For Play focuses on educating families on proper nutrition, family exercise ideas, and social interactions. Our goal is to help children lose weight and keep the weight off by making life style changes. The program runs 1 hour per week for 12 weeks at the Pawtucket YMCA. School for Play graduated its first class on December 18th.
Congratulations to all the families who participated!
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