With the new year, each one of us will be getting one year older. This month's newsletter is dedicated to physical function as we age. We hope you enjoy!

People often associate aging with physical decline. On average, the strength of people in their 80s is about 40% less than that of people in their 20s. But research suggests that improvements in physical function are possible well into older adulthood.
In a 2009 study, progressive resistance strength training exercises were found to improve physical function in older adults, including physical disability, some functional limitations (i.e., balance, gait speed, timed walk, timed "up-and-go," chair raise, and climbing stairs), and muscle weakness.
Be aware that sarcopenia is a decrease in the amount and quality of muscle and is a major contributor to frailty that can be prevented or treated with appropriate physical activity.
*Information courtesy of APTA.org

Phit's grandma, Dilly, is an 87-year-old pickle who lives with her daughter's family. Her daughter has brought her to a physical therapist because her physical activity level and mobility are declining. The physical therapist conducts an evaluation and learns that Dilly had ovarian cancer 20 years ago and currently has atrial fibrillation, high blood pressure, and urinary incontinence. She is taking 8 medications, which increases her risk of falling, and has fallen twice in the past year without a fracture. She feels exhausted, has lost 10% of her bodyweight in the past year, and sits or lies down for almost the whole day. She isn't able to rise from a chair without assistance, walks very slowly, and can't walk more than 30 feet before sitting down. Balance tests show that she has trouble keeping her balance.
*Information courtesy of APTA.org

For older adults and seniors who want to stay healthy and independent, the National Institute of Health (NIH) recommends four types of exercises:
1) Strength exercises build older adult muscles and increase your metabolism, which helps to keep your weight and blood sugar in check.
2) Balance exercises build leg muscles and this helps to prevent falls. According to the NIH, U.S. hospitals have 300,000 admissions for broken hips each year, many of them seniors, and falling is often the cause of those fractures. 
3) Stretching exercises can give you more freedom of movement, which will allow you to be more active during your senior years. Stretching exercises alone will not improve your endurance or strength.
4) Endurance exercises are any activity-walking, jogging, swimming, biking, even raking leaves-that increases your heart rate and breathing for an extended period of time. Build up your endurance gradually, starting with as little as 5 minutes of endurance activities at a time.

Balance Class 
Starting January 13th on Wednesdays at 1:15 with Cora Woogen at Pearl clinic. 
An Individual Risk for Fall assessment can be scheduled with Cora.
TRX Class 
Mondays @ 7:00am & 8:00am at Pearl clinic.
Wednesdays @ 4:30 pm at Pearl clinic.
Only 4 spots available in each class so please reserve your spot now.
Tai Chi Class 
Mondays @ 11:00 am at Pearl clinic
Tuesdays @ 12:00 pm at Meridian clinic 
Individual TRX instruction available
If you would feel more comfortable with a one-on-one session, just let us know. We can do that!
FMS evaluations available
The FMS (Functional Movement Screen) looks at fundamental movements, motor control within movements, and a competence of basic movement patterns. Its job is to determine movement deficiency and uncover asymmetry.


Gail Molloy completed her Doctorate of Science in Physical Therapy from Andrews University on December 10th. Congratulations Gail!

Staff Birthdays This Month

Beverly Parrott - January 22

for all the wishes for my birthday (Dec 6). I had a great celebration with all my pickle family and my PTIS family.

Pasta sales in the United States are down 6 percent, but sales of vegetable spiralizers are soaring. 

Chefs and home cooks are experimenting with pasta ribbons made from zucchini, asparagus and so on. Why  not join the trend and give this recipe a try.
We appreciate your support and business throughout the last 20+ years. We hope to keep helping you stay active for all your WORK. SPORT. PLAY. for another 20+ years.

Gail Molloy, Beverly Parrott & Robert Letendre
and all the staff at Physical Therapy & Injury Specialists
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Physical Therapy & Injury Specialists