Stress Management

Stress is such a buzz-word these days, isn’t it? From detoxing with ‘green juice’ to staring at the sun and meditating for 8 hours a day, so many activities and media campaigns have now become obsessed with tackling this elusive enemy. We can’t avoid the presence of some advert, some poster, some model telling us that her solution is the answer to stress, anxiety, and tension. But, what is the truth? How can we really get to the heart of dealing with stress… and why in the world is it so important to do, anyway? Fear not – in this post we help make sense of all the mixed messages, we go through what stress really means, and, of course, how you can start defeating it in your own life. Ready? Let’s get started. 

So, what is stress? Well, on the one hand it’s your mind and body’s response to situations outside of the norm, that is, those circumstances that place pressure on your life in various ways. On the other hand, it can also be the cumulative effect of months and years of daily, gnawing minor problems, all of which culminate in a sense of chronic unease and anxiety. Either way, blood pressure rises, muscles are affected, and eventually your mind and willpower can’t keep up… you have a melt down and drop all of the balls you thought you were juggling so well. 

Here’s the thing about stress: mental worry and anxiety translates into physical problems such as back pain, neck pain, and – over time – a host of other more serious issues: high blood pressure, diabetes if you’re not careful, and numerous mental health problems. So, I guess it’s easy to see why ‘stress’ is such a popular topic, right? Ignoring stress leads us down a very dangerous path, one which we won’t be able to get off very easily if we aren’t aware of the pitfalls. 

So often, pain is a result of pent up tension in the muscles and surrounding areas caused by… you guessed it… stress. So, if we take a step back and trace the pain back to the root cause, you may be surprised to find that it’s not the position in which you sleep, but rather your lack of sleep that’s causing your neck pain. It may not be your shoulders that are hurting you, but your lack of a decent break from your desk that’s causing the problem. And yes – it may not be the fact that your briefcase is too heavy, it may simply be that you haven’t left it in the office often enough to know that going home to relax may actually be the best thing for it!

It’s extremely important to make time for your mind and body; in other words, don’t let stress win. You see, stress flourishes in an environment that enjoys anxiety and frenzy. Take stock of where you are, right now, and begin deconstructing the way in which you make your life hospitable to stress. 

One way in which you may be causing stress to thrive is by not allowing your basic needs to be met. Are you eating well? Is your food nutritious, do you eat away from your desk, do you get enough sleep, drink enough water, and step away from the screen often enough? Are you getting some sunshine and fresh air? These things are incredibly important – your overall wellbeing depends on them. 

In addition, are you giving yourself enough time to exercise? I’m not suggesting you train for a marathon, although if you want to… great! What I do want you to focus on, though, is taking 30 minutes a day to energize your body via a little exercise: walking, swimming, jogging, even rollerblading! You need to move so as to release tension and generate endorphins – the happy, stress-pulverizing hormones. 

And on that note, are you doing things you love to do? When last have you painted or played that violin? Are you too old for puzzles? I think not! Challenge yourself to do the things you wish you were doing – learn a new skill and ignite a passion for something you didn’t know you loved. There is almost nothing better in the world for the reduction of stress than a committed infatuation with a hobby you love. Go ahead… give the banjo a try!

And please drink enough water. You’re 75% water… you’re basically a fish, so please hydrate, hydrate, hydrate. Your muscles need water for healing, your mind needs water to think, your skin needs water to glow, and your blood needs water to purify. There’s truly no better drink you can have – put that energy drink down and head to the tap. 

Ok, I mentioned meditation earlier – and though you may not be prepared to do 8 hours, you should certainly strive to breathe deeply, think deeply, and be conscious of your mind and body for 15 – 20 minutes a day. Not only will this time revitalize you, but you’ll begin gaining a deeper and more powerful perspective of every aspect of your life. As you maintain a constant relationship with meditation, the bigger picture will emerge and you’ll find your purpose, motivation, and an inherent clarity of what’s really important in life. And guess what? Stress hates that! If you’re not sure this right for you, though, why not incorporate a therapy session or two, too? You never know – it could change your life.

On that note, if you’ve been dealing with stress for a while now and are feeling the negative effects on your body, please reach out to a physical therapist. Not only will quality, hands-on physical therapy eradicate the pain, but it will give you the best possible foundation to make those right, healthy choices. Remember, pain reinforces stress, so as a means to reducing stress, feeling happier, and making time for yourself, physical therapy is the best choice. 

Don’t hesitate when it comes to stress – making decisions that can combat its sometimes heartbreaking effects is absolutely essential. From exercise, through to healthy eating and physical therapy, the choices you make – right now – will pave the way for a brighter, happier, and worry-free future.

Simple Tips to Maximize Your Winter Workout From Home

We all know the feeling… it’s cold outside, the bed is a lot warmer than the yoga mat, and your willpower is as close to zero as it can get. Making it to the gym feels the same as scaling Mount Everest at this point, and to be honest, you’d much rather just stay in bed for the rest of the day. And as if that wasn’t bad enough, the pandemic means the gym probably isn’t even open… so, the workout is put on the backburner, right? Wrong! Working out at home this winter – particularly during these unprecedented times – can actually be really fun! And no, you don’t need to rush out and buy a treadmill or spinning bike… you can just keep reading this blog for tips, advice, and motivation to get you out of bed, into your sport socks, and back to living a healthy, fit, pain free life! No equipment needed!

Keeping active is essential both in preserving your sanity as we enter the New Year, but also in strengthening and maintaining a healthy immune system. And the really great thing is… you don’t need a gym to achieve this! For the most part, gyms are convenient ways of introducing an exercise-oriented space into our lives, but they are by no means a requirement for fitness and health. You can easily attain the same type of fitness, exercise, and fun from working out at home. And for some of you reading this, working out at home may actually be a massive bonus – you can save time, money, gas, and could even incorporate family time into your workouts. Not to mention that you won’t be placing yourself at risk of a COVID-19 infection! Sounds good, right?

Well, if we’ve got you interested, let’s jump straight into how you can kick-start your fitness and health journey from the comfort of your home… no fancy equipment needed! Here’s how:

  1. Set aside 15 – 30 minutes of your day for home fitness. Doing this simply means that you allocate that time to personal health – you may just stretch, dance, do a few crunches, or even run in place… the point is, you begin creating habits that will last. 
  1. Designate a space for exercising. Clear a space in your home that you can use to exercise – make sure you have enough space to stretch and move around freely. Doing this will mean that you begin training your mind to associate that space with fitness and health. The benefits of this will be astronomical in the long term. 
  1. Get mentally ready. Yep, that’s right. Get yourself excited about the prospect of getting fit, healthy, and happy. Rome wasn’t built in a day, so set yourself reasonable goals, aim to reach them within an achievable time frame, and remember that mistakes may happen. Just have fun – that’s what matters. 

Those three steps out of the way, it’s time to take a look at some of the very simple exercises you can start incorporating into your home workouts. It may be snowing outside, but these moves will turn up the heat!

Bodyweight exercises cannot be understated – not only to they rely on nothing but your own weight to create resistance, they also do a fantastic job of creating strong muscles and posture. And all that means… yes, you guessed it…. a pain free, healthy life!

Squats

I’m sure you’ve heard of these before, but my guess is that’s because they are one of the best types of exercises you can do at home! Not only do they strengthen your leg muscles, but when done correctly they go a long way to maintaining good posture and a healthy back. 

  1. Make sure your back is straight and that your legs are spread shoulder-width. 
  2. Bring your hands together at your chest and bend your knees slightly. 
  3. While maintaining a straight back, continue to bend your knees, thereby allowing your buttocks to lower to the floor. 
  4. Before touching the ground, return to a standing position without curving your back. 
  5. Repeat 10 times. 

*For more challenging squats, try holding the squat in position close to the floor – make sure you don’t convert the weight to your ankles; your thighs and lower back need to be engaged at all times.

Lunges

Another great exercise for your legs is the humble lunge. Again, this move strengthens your leg muscles and core muscles, thereby promoting strong back muscles and a great posture. 

  1. Ensure you back is straight and that you stand with your legs slightly apart. 
  2. Move one leg out in from of you and bend the knee slightly. 
  3. Maintain a straight back and lower your body to the ground, all the while focusing on your balance and back posture. 
  4. Create an 80 degree angle with your outstretched leg.
  5. Being your body back and repeat the move with the other leg. 
  6. Repeat 10 times. 

*For a more challenging variation of the lunge, try doing it sideways. If you happen to have a bottle of water or heavier item around, pick that up and hold it close to your chest whilst lunging – this will increase the resistance through your legs. 

Glute Bridges

This exercise is great for strengthening the core muscles – and if you’re not sure why that’s so important, check out one of our other posts related to core muscles health.

  1. Lie on your back and bend your legs. 
  2. Make sure your hands are flat at your side and that your back is flat on the mat. 
  3. Lift your buttocks and back off of the floor, making sure to keep your shoulders firmly on the mat. 
  4. Bring your pelvis up to align with your bent knees, thereby creating a ‘plank’ effect. 
  5. Hold this pose for 15 seconds at a time, thereafter returning to the mat and repeating the action 10 times. 

*For a more challenging variation of the glute bridge, straighten your legs one leg at a time when you’re in the ‘plank’ position. Keep your leg out straight for 5 seconds at a time, making sure your core muscles are engaged and that your back muscles remain supported. 

Home workouts can be an invaluable resource to your health, and creating ones that challenge and invigorate you doesn’t have to be impossible. If you’re at a loss about where to start, if you’re worried about pain, or if you’re nervous about which exercises may be right for you, we invite you to chat to one of our hands-on, professional physical therapists for advice and help. We’d be happy to help you on your journey to health with tailor made exercises and stretches, as well as treatment for existing pain and stiffness. 

Don’t let the winter weather stop you from living the fittest, healthiest life you can. For more information on optimizing your home workouts, stretches, and fitness regimes, contact us today!

Osteoporosis: Overcoming Fear and Living your Best Life

At the best of times, the concept of bone density can be a little overwhelming. For the majority of people out there, bone density and its importance is a foreign concept made visible only when issues in the form of broken bones, ailments, or pain arise. The thing is, though, when it comes to osteoporosis, bone density is the main feature, not the trailer. If you’re reading this, chances are that you yourself suffer from osteoporosis or perhaps know someone who does. Maybe you’re here to find out what it is, or maybe you’re here to find some relief for its symptoms – either way, you’re in the right place. In this blog post, then, we’re talking about all things osteoporosis: what it is, what it means to live with it, what one can do to counteract its effects, and how lifestyle changes can alter its intensity. If you’re ready, let’s get to it.

Let’s start with what osteoporosis really is. ‘Osteo’ means bone, whilst ‘porosis’ refers to density, hence ‘osteoporosis’ literally refers to the density of bone, or the porousness of the bone. In actual fact, the ailment osteoporosis is a term used to describe a decline in bone density as a result of leached nutrients, thereby leading too brittle or fragile bones – the ultimate outcome of which may result in breaks and serious structural weaknesses. But, please take heart – living with osteoporosis isn’t a death sentence; it just means that some things need to change. 

Before we get to all that, let’s see what it means to live with osteoporosis. As bones get more brittle, individuals tend to be more fearful of falls, fractures, and breaks, which can – in many cases – lead people to become more sedentary and secluded. Individuals may experience back pain, increasing aches, and a general sense of instability. However, this does not have to be the norm – living with osteoporosis can, in fact, usher in a lifestyle that is healthy, active, mobile, and full of confidence. Low bone density does not equate the end of an exciting, active, mobile life. 

Here’s the thing – yes, there may be pain. And yes, there may be times of struggle, but at the end of the day the decisions you make are the ones that determine where your life will go. Some people take daily pain killers, whilst others adjust diets and take daily walks – it’s how you approach the situation that will make all the difference. 

Let me tell you something I’d like you to remember: you have to stay active. Living with brittle bones doesn’t mean you need to be locked in a room and never do any exercise. In fact, that can make everything so much worse! The best thing you can do for osteoporosis is to move!

How do you get there, though? How do you change your life in the face of so much fear? I understand the precipice you now face: do you take a chance or not? I urge you to take it, if only to know that you never gave in to fear. You really can overcome this. How?

Well, first thing’s fist: get active. Hold your horses, though – I can see you getting the jumping rope out! Living with osteoporosis means you need to exercises that won’t exacerbate pain or place undue pressure on your joints. Jumping, jogging, or any other high-impact activities need be cut out where possible, whilst walking, swimming, cycling, and yoga are excellent additions to your daily routine. 

In addition to getting active – that is, lubricating your joints and getting those muscles moving – you need to add a few stretches to your routine, too. Stretching your muscles will enable them to remain elastic and strong, thereby giving them the ability to support comparatively weak bone structures.

On that note, make sure you include strengthening exercises, too, as strengthening you muscles will give you a solid support system surrounding your bones. In the case of a fall or injury, having strong muscles will also aid in a far more rapid recovery. 

In other words, the more you move… the less pain you’ll have, the more joyful you’ll be, and the less chance there will be of a debilitating injury down the line. 

But, of course, bone density has a lot to do with nutrition too, right? If you’re eating a Big Mac every day followed by some sugary drinks later on, your body won’t really thank you for it, will it? Remember, suffering from osteoporosis really calls for a lifestyle change: everything you put into your body will translate into what you put out. So, if you’re fueling your body with nutrient rich foods – such as green vegetables, healthy fats, and good protein, you’ll find that your movement, energy levels, and overall wellbeing will increase exponentially. And here’s a little secret… milk isn’t really all that good for bone density. Gasp! It’s true. Though it contains calcium, you’re better of increasing your intake of cruciferous green vegetables and drinking enough water – lubricate your joints and give them the best possible chance of performing at their highest potential. You may also want to try supplements – make sure, however, that these compliment a well-balanced diet, as their intake can never correct a diet poor in nutrients and vitamins.

The bottom line? Stay away from things that leach nutrients – stop smoking, cool it on the alcohol, and give yourself a break from stressful environments. Try meditating, eat well, and visit health retreats for extra relaxation. 

Osteoporosis can feel like a mine field – I understand that. It may feel as though you don’t know what to do, where to turn, or what to try first. Well, I’d like to help. One of the best things you can do, right now, is visit a physical therapist. Whether you’re currently in pain or not, whether you’ve never been to see a physical therapist or have been a few times in your life, or whether you know absolutely nothing or absolutely everything about bone density, I encourage you to visit a physical therapist. Physical therapy will give you the tools you need to navigate this new territory, make good lifestyle choices, and to stay active in a healthful way. In addition, physical therapy will help you deal with any pain or obstacles you face. It really is in your best interest to find a helpful, qualified, hands-on physical therapist to help you on your journey.

As you reach the end of this post, I hope you’ve found some of the answers you need – whether for yourself or a loved one. Osteoporosis may seem scary, but I promise it doesn’t have to be. Please do reach out for more information and advice – together, we can overcome this. To your health!