How Physical Therapy Can Help You Get Healthier
From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest.
At Odyssey Health Care, we want to help you cut through the noise. Our trained experts take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regimen that works for you.
Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference.
Are you ready to start making healthy changes in your life? Call us today to set up an appointment!
What It Even Means to “Be Healthy”
The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept.
Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise.
Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthily as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.”
5 Simple Tips for Healthy Living from Our Team
- Get Enough Sleep: Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night.
- Move Your Body: Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week–that works out to about 22 minutes daily!
- Eat a Nutritious Diet: Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices.
- Stay Hydrated: As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day.
- Meditate Daily: Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health.
Exercise of the Month
Heel Slides Long Sit
(Knees, Hamstrings)
This gentle exercise helps maintain and improve knee mobility, which is especially important for those managing osteoarthritis. Start in a long sitting position with your legs straight out in front of you. Slowly slide one heel toward your buttocks, bending your knee while keeping your heel on the ground. Hold briefly, then slide your heel back to the starting position. This controlled movement helps reduce stiffness and maintains joint flexibility without putting excessive stress on the knee. 3 Sets, 10 Reps each leg.
3 Simple Movements to Help Alleviate OA Pain
If you have osteoarthritis, it’s important to stay active to help keep your joints healthy. While our physical therapists can help you develop a suitable exercise program, you can also incorporate movement in small ways throughout the day.
These simple exercises will help mobilize your joints, and you can easily do them at home. Of course, check with your PT before starting anything new!
Ankle Circles
While sitting in a chair, stretch your feet out in front of you, keeping them neutral (neither pointed nor flexed). Gently tilt both feet in one direction, then repeat in the other.
Knee Raises
Sit on the edge of your chair with your back straight and your feet planted on the floor. Slowly lift your knee as high as possible without bending your back, guiding it up with your hands if necessary. Then, making sure to keep your core tight, gently lower your foot back to the floor. Repeat on the other side.
Overhead Shoulder Stretches
You can do this exercise sitting or standing. Hold your arms at your side, your elbows bent at a 90-degree angle, and your thumbs pointed toward your shoulders. Then, stretch your arms straight overhead and slowly lower back down.
If lifting both arms is too difficult, lift them one at a time. You can guide your arm up under the elbow if necessary.
Looking for more simple arthritis stretches? Call Odyssey Health Care for an appointment today!
Source: https://arthritis.ca/living-well/2020/top-10-arthritis-exercises
Healthy Recipe: Anti-Inflammatory Golden Turmeric Smoothie Bowl
Fighting inflammation from the inside out can help manage osteoarthritis symptoms. This vibrant smoothie bowl is packed with anti-inflammatory ingredients like turmeric and ginger, along with omega-3 rich chia seeds.
Ingredients:
- 1 frozen banana
- 1 cup frozen mango chunks
- 1 tsp turmeric powder
- ½ tsp fresh grated ginger
- 1 tbsp chia seeds
- ¾ cup unsweetened almond milk
- Pinch of black pepper (enhances turmeric absorption)
- Optional toppings: fresh berries, sliced almonds, coconut flakes, hemp seeds
Instructions:
Blend all ingredients until smooth and thick. Pour into a bowl and top with your favorite anti-inflammatory toppings. The combination of turmeric and black pepper is particularly powerful for joint health!
Find Good Health with Odyssey Health Care!
Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today!
Patient Spotlight
“The team at Odyssey Health Care has been absolutely wonderful in helping me manage my osteoarthritis. I came in barely able to walk without pain, and now I’m hiking again! The exercises they taught me have made such a difference in my daily life. I wish I had started physical therapy sooner instead of just taking medication. The personalized attention and clear explanations of what was happening in my joints really helped me understand my condition and stay motivated with my home exercise program.”
Additional Resources
Want to learn more about managing osteoarthritis? Here are some helpful resources:
- Physical Therapy Guide to Osteoarthritis – Comprehensive information about how PT can help manage your symptoms
- World Health Organization Osteoarthritis Fact Sheet – Global statistics and information about the condition
- Arthritis Foundation Exercise Guidelines – Safe and effective exercise recommendations for people with arthritis
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6027933/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315424/, https://www.who.int/about/governance/constitution, https://www.nhlbi.nih.gov/health/sleep/why-sleep-important
Contact Odyssey Health Care
Located in Ardmore, Oklahoma, our experienced physical therapy team is ready to help you on your journey to better joint health and improved quality of life.
