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fall fitness

Fall Fitness: 7 Tips to Stay Active

Make sure you don’t fall out of fitness!

 

Whether you spent the summer swimming with your kids, running in races, or walking at the local park, exercising outside doesn’t have to end this fall.

In fact, fall is a great time to harvest a new routine to re-energize and also to switch up your current workout and fitness routine.

 

Consider the following fall fitness tips to get you motivated to move!

 

Enjoy the beautiful colors of nature

Fall walk active living

Exercising outside doesn’t even feel like you’re doing anything strenuous, especially if you’re doing something you enjoy.

Delight in the cooler weather and take advantage of outdoor adventures before the cold winds of winter start rolling in. Research Metro Park trails nearby to enjoy a walk, hike or bike ride amid this season’s colorful foliage.

Try an outing of apple picking or pumpkin gathering, or take your friends and family out for some seasonal photos. The colors of the trees make wonderful backdrops! Activities like these are sure to burn calories, as well as help, reduce stress in general.

 

Make sure you layer

fall fitness clothing bundle upThe fall season, while beautiful, brings about a cooler change in climate.

Since we are in Northern Ohio, temperatures could gradually decrease or drastically dip over the next month. Keep this in mind as you plan outdoor fall fitness activities, both solo and with family and friends.

Consider investing in breathable, moisture-wicking clothing. Though you may feel chilly at first, your body will quickly warm up once your blood starts pumping so you don’t want to overdress either.

For those colder morning runs, a hat will help insulate your head where you lose the most heat.

 

Work out at home

working out from homeNow that the days are getting shorter and the holiday season is looming, fitting fitness into your daily routine may seem like it is impossible. But remember, even 15 or 20 minutes is enough time to get in a quick workout — a great time for living room aerobics or a quick dash around the neighborhood. Even three 10 minute walks a day equals 30 minutes of exercise!

Be prepared for those brief moments of free time indoors with fitness DVDs or better yet, hit up some of the new paid services online, like Daily Burn or Beachbody. Both offer a free 30-day trial!

 

Get the right tools

get the right equipmentFor the most part, you can challenge your muscles with your own body weight and avoid the specialty equipment advertised on TV and the internet. Keep in mind though, some items are helpful to your results and are fairly inexpensive, like hand weights or resistance bands.

 

 

 

Enjoy local harvest produce

fresh fall farmers marketGrocery stores and farmers’ markets are full of the fall’s freshest and most delicious produce including apples, figs, pears, pumpkins, sweet potatoes and all different kinds of winter squash. In-season produce is rich in flavor and cheap on your wallet.

Try some savor recipes like butternut squash soup or a root vegetable bake with chicken for healthy meals with your family.

 

 

Weigh yourself regularly

weigh yourself regularlyWith colder weather comes sweaters and bulkier clothes; it is so easy to overlook a few extra pounds through chunky sweaters. Combat this oversight by weighing yourself regularly, preferably at the same time every day to get the most accurate reading.

 

 

 

Most of all, be safe

jogging at nightShorter days bring dark mornings and evenings, but this shouldn’t discourage you from an outdoor exercise regime. Just be smart about your new routine.

Remember to always wear reflective workout clothes and carry a flashlight to illuminate your path.

Bike riders should invest in headlights and blinking tail lights as well as make sure to stay clear of heavy traffic roads. Sticking to the trails this time of year is advantageous, as well as a visual playground with all the beautiful colors.

All early morning or evening exercisers should opt for designated paths or head to their local high school track, if available.

With these great tips and ideas for fall fitness, you’ll be on your way to looking great in holiday photos with your family and friends this year!

 


 

Remember to schedule your appointment with us for any of your aches and pains! We love to help our patients live healthy and pain-free lives! Same day appointments available.

Pain relief today – Health for a lifetime!

Ohio Therapy Centers

1-833- FOR APPT

 


knee pain

Knee Pain: A Symptom Guide

The knee is the largest joint in your body and the one that bears most of your weight.

Because of this, it’s a tough — and sometimes problem-prone — joint.

 

When you’re feeling knee pain, how do you know what caused it?

 

Your doctor’s diagnosis is the ultimate answer, but there are some clues to get you started on determining the cause.

 

Osteoarthritis

According to the CDC, nearly half of all people will experience symptoms of osteoarthritis at some point in their lives.

That’s why it’s important to know the symptoms of knee osteoarthritis:

  • Intermittent pain that gradually gets worse
  • Pain that appears or gets worse when strain is put on the joint
  • Pain in just one knee
  • Stiffness, especially after a period of inactivity
  • Swelling
  • A knee that locks or gives out

 

Bursitis

When the thin, fluid-filled sac that protects the joint (known as a bursa) becomes infected or inflamed, this is bursitis.

Many of the symptoms of knee bursitis are similar to osteoarthritis, but there are a few distinctive characteristics:

  • A swollen region on the knee that’s “squishy” to the touch
  • Tenderness when pressure is put on the knee
  • Warmth or redness 
  • Fever or illness, which is a symptom of an infected bursa (also known as septic bursitis)

Knee pain from an injury

Damage to the muscles, ligaments, tendons, and cartilage of the knee can cause pain if these tissues are overused or receive a blow or other injury.

This is particularly true in the case of these common knee injuries:

  • A tear in the knee’s anterior cruciate ligament (ACL)
  • A patellar tendon injury, also known as “jumper’s knee”
  • Damage to the tendon between the kneecap and femur (thigh bone), known as patellofemoral pain syndrome (PPS) or “runner’s knee”
  • A tear in the pads of cartilage in the knee known as the meniscus

Rheumatoid arthritis

Rheumatoid arthritis is a system-wide condition in which the immune system is attacking the joints and causing inflammation. So when rheumatoid arthritis shows up in the knee, chances are the smaller joints in the hands and feet have already been affected by pain and inflammation.

Rheumatoid arthritis in the knees can cause:

  • Pain and inflammation in both knees at the same time
  • Knees that are swollen, red, or warm to the touch
  • Stiffness in the morning, which can last 30 minutes or more despite light activity
  • General fatigue
  • Fever

If you’re experiencing pain that’s not relieved by a few weeks of self-care using NSAID pain medications and the RICE (rest, ice, compression, elevation) method, make an appointment with us, we can help with all different types of pain, help find the underlying causes, and find the right treatment plan for you.

 

Article credit: Arthritis Health

 


 

At Ohio Therapy Centers, we don’t simply address the symptoms of your pain and discomfort. Instead, we take an integrated approach to treatment so that you can eliminate your pain permanently.

OUR DYNAMIC THERAPY IS HELPING MANY PEOPLE SAFELY AVOID MEDICATIONS & EVEN SURGERY FOR THEIR PAIN!

Our techniques are proven to be much better than simply masking your pain with drugs or using invasive surgical procedures that take weeks or even months of recovery and downtime from your daily life.

Get your FREE NO-OBLIGATION consultation now! Contact our team today!

1-833-367-2778


summer play outside healthy living

Tips to Stay Healthy This Summer

Summer is finally here!

With nicer weather, people often increase their outdoor activities.

Summer is a great time for working around the outside of the home, outdoor exercises, hiking trails, bicycling to destinations instead of using the car, and everyone’s favorite summer activity, swimming.

However, along with all activity comes extra pressure and strain on your back and body.

Today we would like to highlight some tips that can help you stay healthy and happy during the hot days of summer!

 

Keep the Water Coming

There are several ways to enjoy water – you can take a nice cooling swim or drink it in good amounts or even eat fresh summer fruits like watermelon to stay hydrated.

Swimming is a great option for people suffering from chronic joint pain. It’s the perfect way to get exercise while relieving your joints from pressure.

In the summer heat, it’s easy to become dehydrated and to be at risk of heat stroke. While outdoors, ensure you have plenty of water to stay hydrated.

Water also benefits your body by enhancing muscle function, aiding in body temperature regulation, promoting cardiovascular health, improving skin health, and helps to cleanse your body of harmful toxins.

 

Soak up Some Sun

In addition to helping your body produce vitamin D, which is essential to your immune system and bone health, the sun imparts several other benefits to those who bask in its light.

All it takes is 15-20 minutes a day of direct sunlight to boost your vitamin D to the desired levels.

Sunlight has also been shown to help fight depression, cancer, and even relieve and heal certain dermatological conditions. However, don’t forget to use sunblock – too much sun exposure can lead to sunburns, which are painful and dehydrate the body.

Sun exposure might also lead to skin cancer, so take the proper steps to protect yourself and your loved ones.

 

Enjoy Exercise Outside

Nothing is quite as good for your body (and mind!) as regular exercise.

Exercise improves overall health, the immune system, mood, and also helps you to control your weight. We highly recommend stepping off the treadmill and get outside. You can swim, hike, cycle, use a parcourse in a park or just take your dog for a long walk!

For the more athletic, interval training, such as body weight exercises, provides great workouts that are easily moved outside.

The most important part, however, is to have fun when doing your exercises and it will no longer feel like work!

 

Relax

After activities in the sun or working hard at the office, be sure to give yourself a break. Whether you have sore muscles or stress/anxiety, make time to unwind and relax after your workday.

Chronic stress is one of the worst things for your health, impacting every part of your body. Take a long bath, read a book, or treat yourself to a therapeutic massage.

If you have any aches and pains that cannot be readily solved by these techniques, make sure you get in and see us! We can help you get and stay in tip-top shape to enjoy your summer activities.

Without your health, you cannot enjoy all the wonderful activities the summer has to offer.

Although things get busy during the summer months, taking care of your health becomes no less important!

 


We are here for you in every step of your journey to wellness should you need us!

Same day appointments available most of the time at our convenient Northeast Ohio offices!

Ohio Therapy Centers

1-833-FOR APPT


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