During the holiday season we see a significant rise in patients who are experiencing back, shoulder and neck pain.  Rushing around and carrying too many things at once, and in the wrong way, places added stress on bodies which may increase the chance of injury. Consider the following advice from our physical therapists to keep your body happy and healthy this holiday season.  

Test an object's weight before lifting it. And for heavy packages or luggage, try pushing them with the foot to see if they are something you can easily carry. If things do look a little on the hefty side, take smaller loads that are less likely to strain the back and easier on the arm and shoulder muscles. Don't hesitate to rent a cart if you're at the airport.   

1. Where did you grow up?

I am a Colorado native, but have lived in 9 different states ranging from the East coast to the West. I don't have kids, but have 3 wonderful Cardigan Welsh Corgis who keep me on my toes.  

2. What did you want to be when you grew up? 

I wanted to be a jockey for thoroughbred horse racing. Luckily I grew up too tall!  

3. What made you want to be a Physical Therapist?

Like most PTs, I discovered physical therapy when I actually needed it. I had knee surgery when I was in my 20's and had to have PT following. Prior to this, I did work at health clubs and was very active in bodybuilding and teaching aerobics classes. I was very interested in how the body worked, and loved the field once I discovered it!

4. What are your hobbies?  

6.What motivates you?

Exercise

Digging up the motivation to exercise can be hard in the winter months. Simple changes like walking to work or choosing the stairs over the elevator can help you burn a few extra calories each day. But to get the real health benefits of exercise, your heart rate needs a hike. You ideally want to increase your heart rate to 85 percent of target, which is 220 minus your age; that's 160 for a 40-year-old. And sustaining that increased heart rate for 15-30 minutes each day will benefit your whole body.

Lose Weight

Many of us start the year with ambitious plans to shed the holiday pounds and then some. But without signs of success in the first few weeks, motivation can fizzle. The key to losing weight is to set realistic short-term goals, Aiming to lose 1-to-2 pounds per week can help you stay on track and power through the inevitable weight loss lulls.

Guard Against Bone Loss

This may not sound like a popular health resolution, but it is a crucial one for women and girls of all ages. Osteoporosis, a bone-thinning disease, is major public health threat for women. One out of every two women over 50 years old will have an osteoporosis-related fracture in her lifetime. To help prevent osteoporosis, get at least three servings of dairy a day. Healthy sources of dairy include skim milk, low-fat cheeses, and yogurt. There are also nondairy options for calcium, such as canned salmon with bones, dark green vegetables, dried beans, and calcium-fortified juices and cereals. Calcium supplements can also help women meet their recommended daily intake. Regular exercise also helps.

Take Health Exams and Shoot for an "A" 

Making a point to be up-to-date on health screenings may not sound sexy, but the tests could help you live longer and healthier. An annual exam with your doctor and an annual Physical Fitness test with your physical therapist is recommended.   

STAYING ACTIVE TIP - KNOW YOUR INSURANCE