STAYING ACTIVE NEWSLETTER
March 2015

Walking 6,000 Steps a Day May Improve Knee Arthritis

knee treatment

The benefits of walking are widely known and continually proven. Adding to the vast body of literature touting the benefits of walking, a recent study found that walking 6,000 steps a day-the equivalent of 1 hour- may help improve knee arthritis and prevent disability.

In the study, published in Arthritis & Care Research ("Daily Walking and the Risk of Incident Functional Limitation in Knee OA: an Observational Study" - June 12, 2014), nearly 1,800 adults who had or were at risk for knee arthritis had their steps counted over a week using a pedometer. Two years later, the researchers reassessed participants and discovered that for each additional 1,000 steps taken, functional limitations were reduced 16%-18%. 

CLICK HERE for the PT GUIDE TO OSTEOARTHRITIS OF THE KNEE

Set your appointment for an evaluation today and get treatment for your osteoarthritis. 

303-757-1554


PHIT PHORUM
Better Walking

Walk Sideways. Walking sideways burns 78% more calories than walking forward. Lateral motion takes extra effort by putting your body to work in unfamiliar ways.

Walk away from trouble. Studies have found that postmenopausal women who had walked regularly for more than a decade, avoided heart disease, falls, hospitalization and surgeries far more successfully than their inactive peers.

CLICK HERE to read the rest of PHIT PHORUM on walking.

Your physical therapist can also evaluate your walking mechanics to ensure injury free walking.

 

CLINIC NEWS

Weekly Classes For Your Health

Every Monday at 11:00 am at Pearl clinic
Every Tuesday at 12:00 pm at Meridian clinic 
 
Staff Birthdays This Month
       
        No birthdays this month - sigh - that means no birthday cake this month
  
BUY 5 
GET ONE
FREE
Don't miss out on this March Madness Event

Buy 5 of any Pilates, TRX, or Massage and get one FREE. You can also mix and match. For questions and deal details, ask the front desk. 
Offer Expires 03/31/2015. Available at both clinics.
EXERCISE OF THE MONTH
KNEE EXERCISES

 

  • Knee rocks. Get down on one knee as if you're proposing marriage (with a soft mat underneath to cushion your knees). Rock gently forward, keeping your shoulders straight. This stretches the front of the knee while protecting the lumbar spine. Make sure your knee does not extend past your toes as this can strain the knee.
    • Straight leg raises. Sit in a chair, straighten one leg, and raise it straight out in front of you. Alternate legs.
    • Leg curls. If you are nimble enough, lie on the floor on your stomach, and gently bend your heel back toward your buttocks, making sure to keep your hips on the ground.

    All of these exercises should be done without weights. It's not a good idea to put a weight on the ankle and bend and straighten the knee. It puts a lot of torque on the knee that can exacerbate arthritis.

     

    QUOTE OF THE MONTH

    KNEE.
    HIP.
    HEART.
    HEALTH. 
    It's all connected
     - Unknown

    PHIT PHACT

    A study in 2005 shows that for each pound of body weight lost, 
    there is a 4-pound reduction in knee joint stress among overweight people with osteoarthritis of the knee.

    -WebMD

     


    PHIT IN THE KITCHEN
    OATMEAL - FOR WEIGHTLOSS

    If you're looking to lose weight this year, it's time to skip the sugar-laden cereal and start enjoying a hot comforting bowl of oatmeal in the morning.  

    It's backed by science: A small study found that those who ate oatmeal daily for six weeks had a greater decrease in cholesterol levels and waist size than those who ate the same amount of carbs in noodles over the same time period. It's proof that you can have your carbs and eat them, too!

    It keeps you satisfied: There's no need to reach for an unhealthy convenience snack in the morning when you've got oatmeal on your side; it offers the calories and fiber you need to stay satisfied all morning long. Unlike sugary breakfast cereals full of refined carbs, the body digests oatmeal at a slower pace, keeping blood sugar levels steady, energy up, and hunger away. 

    It helps you time carbs right: When it comes to weight loss, celebrity trainers Bob Harper and Gunnar Peterson agree: you should eat carbs for breakfast. According to Manhattan-based nutritionist and registered dietitian Shira Lenchewski "[carbs] are burned more efficiently in the morning than at night," so they don't go unused and get stored as fat in the body. Shira also recommends that the largest meal (higher in carbohydrates) be breakfast.

    It's quick to come together: Rolled oats take well under 10 minutes from prep to bowl. It might be a little more time than that instant packet you're used too, but these varieties don't come with any added sugars often found in those flavored packets. Or there's always the option to go with overnight oats that require just a little prep the night before and are ready to eat from the fridge the next morning.

    The possibilities are endless: This warming breakfast should never feel boring or blah. Liven up your oatmeal bowl with these healthy combinations that keep your meal feeling fresh, filling, and satisfying to your taste buds, too.

     


    Thank you for your interest in health and wellness. We believe Staying Active is important for
    WORK. SPORT. LIFE.

    From The Entire Staff of

    Physical Therapy 

    & Injury Specialists

     

     

    www.denverptis.com

     

    Give us a call today!