When we’re talking about our physical bodies, balance is just as important – and just as complex! Most of us don’t realize we are starting to “lose our balance” until family members start commenting on our walking and posture (“Why don’t you stand up straight anymore?” “Stop shuffling!”) or we have an actual fall. Currently 1 in 4 adults age 65 and older report falling every year.

It can be frustrating to realize you’ve lost confidence in daily activities that used to seem so easy: walking on cobblestones or the beach, climbing a ladder, carrying the laundry up and down the stairs without holding the rail.

The good news is, balance can be worked on and improved at any age. In today’s post, we are going to talk about:

• Myths vs Fact – Why DOES our balance decline?
• The three main components of our overall balance
• Other factors that play into finding–and keeping–our balance

Myths – The Stories We Tell Ourselves

Let’s first address some myths about balance. Oftentimes we hear these statements from friends, family – even from some healthcare professionals!

Myth #1: Losing your balance is “inevitable” as you age.

While it is true that, physiologically speaking, we have muscle, joint, tendon, and ligament changes with advancing age (think: longer recovery time for those aches and pains!) and older adults are more likely to experience a decline in balance and confidence in functional activities, falling itself is NOT part of the normal aging process.

Myth #2: If I avoid activities that make me feel unsteady, I’ll never fall.

As a practicing Physical Therapist working with folks with a wide range of abilities, I always tell my clients and patients that safety at home and out in the community is PARAMOUNT. That being said, our balance declines most rapidly when we start self-limiting our daily challenges to our balance – oftentimes without even realizing it!

This is the “use it or lose it” conundrum–if you avoid walking on grass and always opt for the smooth pavement, you are going to “lose” the ability to walk on grass or other uneven surfaces.

If you always use your hands to push up to standing from your favorite chair, you’re going to lose the strength and balance to get up from a seat without chair arms.

If you always go in the house by the side door because it bypasses the steep stairs to get in the front or garage door, you are going to lose the confidence to take those larger steps for things like street curbs and safely getting in and out of a tub shower.

This myth of avoiding feeling unsteady in order to avoid falling is a tricky one – it’s true in the short term (we as PT’s never want our patients or friends and family members to fall at home), but it is not a great long term solution.

In fact, fear of falling itself can provoke future falls. If you are noticing you are limiting your usual activities in order to avoid a fall or “feel more steady,” talk to your doctor and/or Physical Therapist about coming in for a balance “tune-up.”

Myth #3: Once my balance is gone, I’m too old to get it back

I love busting this myth – you can make improvements in your balance at any age! In fact, programs for older adults to practice and improve balance have been shown to improve postural control, balance confidence, cognitive function including memory and spatial awareness, and quality of life measures including walking speed and elevated mood.

Part of the reason for this wonderful ability of our brains and bodies to improve our balance with practice is that we can attack the issue of balance from several avenues, including our vision, our vestibular system, and our sensation/proprioception. If these vocab words sound daunting, never fear! We are going to dive into each of these systems – and how they contribute to our balance – next.

Three Main Components of Our Balance

We’re now going to discuss the three main components that factor into our experience and maintenance of our balance: our vision and eye movements, our vestibular system or “inner ear,” and our sensation in our feet and our proprioception or “position sense” in our joints.

Vision

Most of us rely on our vision quite a bit for our balance. Think about what happens when you have to walk to the bathroom at night in the dark. Or imagine trying to complete Tree Pose in yoga – but with your eyes closed!

Our eyes are constantly giving our brain and therefore our body information about our environment, what is safe or not safe, what obstacles are in our path that we need to step around, over, or avoid completely, and what helpers might be at hand to aid us in keeping our balance (ie that handrail you automatically reach for in an unfamiliar stairwell).

Our brain processes this information immediately and sends instructions to your body to do what is “most safe” or at the very least “the most predictable,” ie “If I place my hand on this door jam, I know my foot will clear that same old crack in the floor.”

Conversely, your eyes will alert your brain and body to an unfamiliar situation, like a set of steps at your daughter-in-law’s house that is steeper than the one you have at home. With that visual information, your brain will tell your body to reach for that railing, or even go up only one foot at a time.

Thank goodness our eyes can do this – our body automatically kicks in to step over a gopher hole or deep crack in the sidewalk. Scanning or looking around your environment both at home and out in the community can be a very helpful way to keep yourself from tripping over a stray rug or toy left out by the grandkids.

The Vestibular System

Your vestibular system or “inner ear” is actually also linked to your vision and eye movements, but we are going to separate it out a bit here.

Your inner ear lays beyond the eardrum and is made up of three canals filled with fluid and lined with small hairs. When the canal fluid shifts with changes in head position, the liquid deflects the hairs, which then sends sensory information to your brain about where your head is oriented/located in comparison to your environment and your body.

Think about stepping on a floating dock or turning your head to have a conversation while walking with a friend – your vestibular system allows your body to make adjustments in muscle activation, foot placement, etc to maintain your balance with these changes in head position.

Again, thank goodness we don’t fall over every time we turn our head to watch for oncoming traffic before navigating a crosswalk.

Our Sensation/Proprioception

And finally, the sensation in our feet and the proprioception or “position sense” in our joints! Our feet contain thousands of nerve endings of several different types that provide our brain with sensory information to tell us about the condition of the surface we are stepping on – is it smooth? Bumpy? Is it too hot or cold? Is it slick and icy?

Our brain makes immediate adjustments to our muscles to keep us safe – leaping our bare feet off a hot stretch of summer pavement or quickly decreasing our step length and putting our arms out to the side to avoid slipping in an icy parking lot. (These nerve endings are often stifled when we end up wearing stiff, thick-soled shoes 24-7, but that is a topic for another article!)

When we talk about proprioception, we are referencing a special type of sensory information, namely the nerves in our joints (and other places) that tell our brain where our body and limbs are located in space.

This can be as simple as closing your eyes, lifting your arm, and being able to tell which direction your hand is pointing.

But it can also be more subtle – proprioception is what allows you to navigate up and down steps of varying heights without stubbing your toe every time. Your proprioception tells your brain, and your brain tells your body, whether to automatically make a larger or smaller movement to land square on the step.

It also allows you to reach behind your shoulder without looking for that driver’s side seatbelt.

These Systems Work Together

These systems do work together to maintain our balance, but we also use specific exercises to target each of the different systems. Do you rely too much upon your visual system (like most of us) to balance? Your PT will help you SAFELY practice balancing with your eyes closed – thereby beefing up your vestibular and sensory systems. Throw in some head turns with that single leg balance in Tree Pose and suddenly you are stimulating your inner ear. The options for challenging your balance are endless.

Final Factors To Consider

These systems work in tandem with each other – and with the rest of your neuromusculoskeletal system. A licensed Physical Therapist can work with you on a whole body approach to improve your balance and help you gain confidence in navigating your home and community.

For example, are your feet and ankles too stiff and/or weak to make small, quick adjustments to changes in terrain? Do the muscles in your hips fatigue when you try to step over a tall guard rail so you tip to the side? Has your neck “always been tight” so that your lack of head movement fails to regularly stimulate your vestibular system? Do you just not know “how much is too much?” when trying to safely and effectively improve your balance?

If any of these questions ring a bell – or prompt you to more closely examine your own confidence with balance – contact your favorite PT today.

Contributed by Caitlin Steeves, PT, DPT

Chronic pain is complex. There’s no single intervention to treat it, but physical therapy should be part of the mix. Here’s why:

How PT Approaches Pain:

Physical therapy often provides relief that’s just as effective as medication but without the potential side effects. Here’s a breakdown of how PT tackles pain and its effectiveness:

Identify the Root Cause: PT goes a step further than medication that masks pain. Therapists assess your posture, muscle strength, flexibility, and joint mechanics to pinpoint the source of your discomfort.

Address the Underlying Issues:  Based on the evaluation, PT focuses on strengthening weak muscles that support your joints, improving flexibility for a better range of motion, and correcting any imbalances or postural problems that might contribute to pain.

Use A Multi-Faceted Approach: A PT treatment plan will be customized based on the evaluation. In addition to therapeutic exercise, a PT might use various techniques. Examples include:

• Manual Therapy: PTs use massage, joint mobilization, and trigger point therapy to address muscle tension, improve circulation, and alleviate pain.
• Modalities:  Techniques like ultrasound, heat therapy, or electrical stimulation can reduce inflammation, promote healing, and manage pain.
• Aquatic Therapy: A warm, therapeutic pool supports your body and joints while offering gentle resistance. This can often make it easier to start moving again after being in pain for an extended time.

Educate and Empower Patients: PTs equip you with the knowledge and tools to manage your pain independently. This might include learning a new exercise routine, how to modify activities, or how to modify your daily schedule when you’re feeling better (or worse) than normal.

It’s also becoming increasingly likely that you’ll learn how pain works. Research shows that combining pain education with physical therapy is an effective treatment.

If you’re struggling with chronic pain, call your physical therapist. They might have the key that will unlock a pain-free life.

Article courtesy of APTA

Cynthia Boccia, OTR/L

What are some common misconceptions about occupational therapy that you encounter?

Many people are under the impression that OT’s only work with hands to develop fine motor skills.

Please share your favorite tip for maintaining independence and functionality in daily life.

The best way to maintain independence is by staying fit and keep moving. Daily exercise for 20-30 minutes should be your norm. Most importantly, do something meaningful every day.

Is there a condition or population that you particularly enjoy working with? Why?

The diagnosis I enjoy working with the most is osteoarthritis. For many years, patients live with this progressive diagnosis which impacts every aspect of their lives. Many of them receive no alternatives other than medication and some realize they remain symptomatic despite being compliant with their medications. As a result, many seek other alternatives. Occupational Therapists offer treatments to help manage pain caused by osteoarthritis, including splinting, hand exercises and thermal modalities. Splints can decrease pain and improve the strength of one’s grip and pinch, and hand exercises and thermal treatments can strengthen and restore muscular function. These patients respond quickly to OT intervention and are able to enjoy a better quality of life.

Cynthia is ACCESS PT’s Director of Occupational Therapy services, and currently sees patients in our Goshen, NY location.

Kristina Argiro, OTR/L

What are some common misconceptions about occupational therapy that you encounter?

So many people that I meet on a daily basis either confuse occupational therapy with physical therapy, or if they know they are separate they believe that OT is solely for the upper body. What a lot of people don’t know is the wide range of populations & conditions that OTs can treat. They also don’t always realize that OTs treat the body as a whole, not individual parts. Although we can focus on specific diagnoses, particularly within the upper extremity, our main focus is on function and helping an individual to regain their independence in daily activities.

Is there a condition or population that you particularly enjoy working with? Why?

I really enjoy working with the neurological population, particularly stroke patients. The main reason that this population interests me is because every single patient presents differently and they have so much potential to regain their functional independence. I also love that the neurological population combines not only physical function but also cognition which is a huge interest of mine. I love performing cognitive evaluations on patients and helping them to improve their cognitive function along with their ADLs.

Kristina earned her Master’s Degree in Occupational Therapy from Stony Brook University and a Bachelor’s Degree in Psychology from Marist College. She currently sees patients at Good Samaritan Hospital.

Sheena Lillis, OTR/L

Is there anything about occupational therapy that you think the general population would be surprised to learn?

One fact about OT that I believe the general population would be surprised to learn is that OT’s can address anything from activities of daily living to health management, sleep, caregiving, work, education, as well as leisure and play activities. OT’s collaborate with the client to problem solve and facilitate participation in any occupation that the individual may be experiencing difficulty participating in. 

What are some common misconceptions about occupational therapy that you encounter?

While an occupation sounds like some type of employment, occupation is actually any activity that occupies your time. 

Please share your favorite tip for maintaining independence and functionality in daily life.

Move regularly and build muscle! Muscle is like a retirement bank for a wealthy quality of life. As we get older, we tend to lose muscle (also called sarcopenia) which can impact our ability to participate in daily activities like getting up from low surfaces, picking up children or pets, and participating in our favorite activities. 

Would you like to share a fun fact about yourself?

I enjoy endurance activities. This year I have two goals of completing ultramarathon distances. Even if I don’t complete these feats, the training is my way of celebrating what the human body is capable of. 

Sheena earned a Master’s of Occupational Therapy from Bay Path University and sees patients in our Kingston, NY and New Paltz, NY locations.

Jennifer Motta-Conklin, OTR/L

What is your favorite thing about being an occupational therapist?

Working for almost 30 years as an Occupational Therapist in many different settings, one common thread exists through all of them. Seeing people return home, return to the daily activities they enjoy, return to independence, return to work to support their families, return to pain free living. This is is what I enjoy the most about being an occupational therapist, as well as the lasting relationships that are created. 

Jennifer is certified in LSVT BIG, specialized rehabilitation for individuals living with Parkinson’s Disease. She currently sees patients in Monroe and Goshen.

Caryn Parr, OTR/L

What inspired you to become an occupational therapist?

I always wanted to help people. I wanted to make a difference, to make an impact, and to change or save a life. I knew the saving a life would be difficult due to the fact that I would need to be a EMT, doctor, or a nurse and I could not manage the blood, needles, and other gross things. I was a Girl Scout from Daisies to Senior where I got my gold award so I was always in the world of helping people.

What are some common misconceptions about occupational therapy that you encounter?

People often think that occupational therapy has something to do with employment, and tell me that they do not need to see me because they already have a job or they do not work. Many people just don’t understand what occupational therapy actually is, or the variety of conditions we can treat.

Is there a condition or population that you particularly enjoy working with? Why?

I love anything orthopedic because I feel it is very clear and there is direction for interventions. The outcomes are positive and measurable where I can see the patient’s gains – that is so rewarding for me as well as the patient. You can see you are making a difference. 

Is there anything about occupational therapy that you think the general population would be surprised to learn?

Occupational Therapy was founded in 1917, and was driven by a desire to help WWI veterans upon their return home, with the use of occupations for therapy.

Please share your favorite tip for maintaining independence and functionality in daily life.

It’s hard to choose just one…stretching, “motion is lotion”, proper body mechanics, and proper ergonomics would top my list.

What advice do you have for individuals considering a career in occupational therapy?

Its going to be hard but worth it.

Caryn graduated from The University of New England with her Masters of Science in Occupational Therapy, and currently sees patients in Danbury, CT.

Kaitlin Sardo, OTR/L

What inspired you to become an occupational therapist? 

I was inspired to become an occupational therapist when I was around 15 years old because of my younger brother. At that time, he was receiving pediatric OT services and the joy it brought him sparked my interest in the profession. I began observing in the school system and was quickly hooked. I was introduced to outpatient hand therapy with Cynthia during my clinical rotation at Access in 2013. Once again, I fell in love with a whole different practice area of OT. Since, I have been lucky enough to provide OT services at Access to adult populations impacted by upper extremity and neurologic conditions and pediatric OT services to children with developmental delays at Pediatric OT Solutions.

What are some common misconceptions about occupational therapy that you encounter?

The most common misconception encountered, especially in an outpatient setting, is the understanding of what OT is and its differentiation from PT. Often, we are referred to as PTs which opens the line of communication to educate on our background, education, and discipline, as its own unique entity.

Occupational therapy encompasses the whole being, from a holistic standpoint. The premise of occupational therapy revolves around meaningful and purposeful participation in daily occupations. Occupations include our activities of daily living, instrumental activities of daily living, health management, work, play, rest and sleep, social participation, education, and leisure. We look at the person in relation to the activities they want and need to do, from the moment they wake up, to the moment they go to sleep in conjunction with their unique contexts and environments as well as their physical, cognitive, and psychosocial backgrounds. As occupational therapists, we examine the collective influence of all aspects of an individual’s life to be able to work towards enabling or enhancing their independence through participation in meaningful daily occupations.

Is there a condition or population that you particularly enjoy working with? Why?

I am lucky enough to be able to work with both populations I hold a passion for. With regards to outpatient hand therapy at ACCESS PT, I love that our patients are willing to come to us and hold the motivation and drive to want to get better! We are their confidants, their cheerleaders, and their coaches through a difficult time. One thing I really love about working with this population is the progress you can see in just one session. It is wonderful to be able to see the joy when patients are able to achieve their goals and return to independence.

With pediatrics, I work with children under five years old with sensory processing needs, fine and gross motor delays and developmental disabilities. It is a pivotal time for learning and being able to make a difference is incredibly rewarding. Not only are you putting all the knowledge and experience you have worked for towards their growth, but you quickly and truly learn all the things they are able to teach you like patience, unique communication, and creativity.

What advice do you have for individuals considering a career in occupational therapy?

Observe, observe, observe! There are so many facets to OT. Our profession is like an onion. We have many layers, and can work just about anywhere! Don’t stick to just what you think you are interested in going into. Rather, step outside of the box and see what the many practice areas have to offer. You may be surprised with where you ultimately end up!

Kaitlin earned a Master’s Degree in Science and Occupational Therapy from Dominican University. She is LSVT BIG certified, and treats patients in Goshen and Monroe.

Brynn Sierra, OTR/L

What are some common misconceptions about occupational therapy that you encounter?

Occupational therapy is never limiting and applies to all. We are skilled professionals that look and evaluate person, environment, and occupations (ADLs, IADLs, sleep, work, sport). We strive for purposeful and independent living.

Is there a condition or population that you particularly enjoy working with? Why?

I love helping orthopedic conditions that are complex and at the acute level. I enjoy helping the person from day one to achieve the best result. 

What advice do you have for individuals considering a career in occupational therapy?

My best advice is to be diverse. Explore different settings and populations. This will allow your treatment to be advanced due to experience and knowing each patient is complex in many ways. 

Brynn currently treats patients in Middletown, Monroe, and at St. Anthony Community Hospital in Warwick.

Nearly one million people in the U.S. are currently living with Parkinson’s disease, making it the second most common neurodegenerative disease.  Symptoms often begin around age 60 years, but can occur earlier. Since these symptoms include shaking, stiffening, slow movements, and difficulty with balancing, physical therapy can be an effective treatment to help patients manage symptoms.

What is Parkinson’s Disease?

Parkinson’s disease is a neurodegenerative brain disorder that typically develops slowly and worsens over time. In affected patients, the brain slowly stops producing a neurotransmitter called dopamine, which results in a decreased ability to control their emotions, body, and movements. So what causes this disease? There actually is no proven cause. However, aging, exposure to environmental toxins, or your family history can act as contributing factors.

Four Main Symptoms of Parkinson’s Disease

As the disease progresses you might start noticing other symptoms, but at first they can be very moderate.

1. Problems with walking or balancing
2. Slow movements
3. Stiff muscles
4. Shaking or trembling, usually in your hands, arms, or legs

Other symptoms might include:

• Difficulty speaking
• Difficulty paying attention for a certain period of time
• Decreased facial expression

Diagnosis

There is no specific test for the diagnosis of Parkinson’s disease. It is established by your medical history and a neurological examination. If your doctor or physical therapist believes you have symptoms of Parkinson’s disease, you may be referred to a neurologist for further examination.

If you have any of the following, a diagnosis will be made:

• Symptoms only on one side of the body
• At least 2 of the key signs — tremor when resting, slowing of motion, or muscle rigidity
• An improvement in your symptoms when taking levodopa, a medication to treat Parkinson’s disease

Physical Therapy and Parkinson’s Disease

Although physical therapy doesn’t cure Parkinson’s disease, it can help patients learn strategies and new movement techniques to optimize function. The treatment plan will be prepared by your physical therapist after a comprehensive evaluation that includes questions about the effects it has on your life along with a test to examine your coordination, posture, balance, flexibility, walking, and strength. Your physical therapist will act as a partner with you and your family to teach you exercises tailored to your needs that can ease and strengthen your muscles, enhance your independence, function and movement, and soothe your pain. Physical therapy can help with:

• Weakness
• Gait
• Immobility
• Balance problems
• Fatigue
• Pain
• Lack of coordination

Exercises that can be done at home:

• Swimming or aerobics
• Yoga
• Walking
• Gardening
• Dancing
• Stretching

Physical therapy can be an effective treatment to help patients manage Parkinson’s Disease symptoms and improve their quality of life. At ACCESS PT, our physical therapists are experts in developing customized treatment plans to meet the specific needs of each patient. By incorporating exercises and techniques tailored to each individual’s needs, physical therapy can help manage the main symptoms of Parkinson’s disease such as stiffness, tremors, and balance problems. If you or a loved one are living with Parkinson’s disease, we invite you to call your local ACCESS PT office to discuss how physical therapy can help you. Take the first step towards improving your mobility, independence, and overall quality of life.

Resources:

• http://www.webmd.com/parkinsons-disease/guide/physical-occupational-therapy
• http://www.mayoclinic.org/diseases-conditions/parkinsons-disease/basics/lifestyle-home-remedies/CON-20028488
• http://www.webmd.com/parkinsons-disease/tc/parkinsons-disease-topic-overview

Adults may be way past this stage of needing to develop their postural neck muscles, but our bodies – at any age – benefit from the muscle strength, flexibility, and balance required to get down on–and then get back up from–the floor. Most kids and young adults will get up and down from the floor without thinking twice, but it is typical for aging adults of many cultures (though not all) to begin to self-limit their access to the floor. This can happen for many reasons including:

• Lack of practice (“Why sit on the floor – that’s what I have good chairs and a couch for!”)
• Fear of discomfort or pain (“My knees don’t bend that way anymore”)
• Orthopedic precautions (“My surgeon told me I could never kneel on this artificial knee”)
• Fear of not being able to get back up

These are certainly understandable reasons why folks may be limiting their time spent on the floor – you may not even realize these thoughts have been holding you back from doing so, and it’s always worth it to talk to your doctor or surgeon if you have real worries about safety or past orthopedic procedures.

But why is it even important at all that we keep this skill as a part of our “movement toolbox”? Aside from the idea that keeping that strength, flexibility, and balance needed for this fundamental movement task has been shown to support overall health, wellness, and even longevity, there are other task-oriented benefits to being able to get up and down:

• Continuing enjoyable hobbies, i.e. car maintenance, yoga/pilates, gardening
• Picking up dropped items (don’t lose another TV remote under the couch)
• Playing with those grandkids!
• **Getting up from an unanticipated slip/fall

**This last one is important. While not all of us choose activities like gardening or playing on the floor with kids (maybe you’ve even perfected the art of the “golfer’s pick up” to avoid needing to bend those knees to get items from the floor), most of us at one time or another are going to take one or more spills to the floor in our lifetime – and then will need to get back up! The CDC currently tracks that 1 in 4 adults age 65 and older report falling every year.

We could spend a lot of time talking about the how of getting up and down from the floor, but for today, the main message is this: if you can do it (safely!), do it every day! If you can’t currently transfer or move your body to and from the floor safely, contact your local trusted physical therapist to help you regain mastery of this precious skill.

Contributed by Caitlin Steeves, PT, DPT

Spring is in the air, meaning more than just blooming flowers and chirping birds. It’s a natural nudge to shake off the winter blues and be more active. Research that looked at the seasonality of physical activity proves this is true. Across various countries and populations, people are most active in the summer and less active in the winter. 

Since your physical activity levels are likely starting to trend up, here are a few fun ideas to try and some tips on how to navigate the change.

Embrace the Great Outdoors:

• Trade the treadmill for the trail: As the weather warms, escape the gym and head outside. Explore nature with hikes, bike rides, or even a walk or jog around the park. Soaking up the sunshine not only boosts your vitamin D levels but also enhances your mood and motivation.
• Turn your park into your playground: Public parks offer many fitness opportunities. Utilize the equipment for bodyweight exercises, join a pick-up game of basketball, play a round of disc golf, or find an outdoor fitness class.

Incorporate Seasonal Activities:

• Get active with seasonal sports: Participating in spring sports leagues like volleyball, softball, pickleball, or tennis is a fun and social way to get moving. You’ll meet new people while engaging in friendly competition and getting some exercise.
• Cultivate your green thumb: Gardening is a surprisingly active hobby. Digging, planting, and tending to your garden provides a full-body workout while connecting you with nature.

Navigating The Changes

• Spring clean your activity plan: Just like your home, your exercise routine might need a spring cleaning. Evaluate your current program, identify areas for improvement, and think about what new exercises or activities you’d like to add. 
• Don’t spring forward too fast: Spring is an exciting time with longer days, better weather, and new opportunities. Don’t take on too much too fast. Injuries from overuse and overtraining become more common in our clinics when people ramp activity up too fast.
• Celebrate your progress: Track your progress and acknowledge your achievements, no matter how small. This will keep you motivated and focused on your goals.

Spring is a season of growth. Let it be the catalyst for your own personal transformation. By embracing the outdoors, incorporating seasonal activities, and refreshing your routine, you can spring into action and experience the joy of a healthier and happier you.

If you’d like someone to evaluate your current plan or develop a new one for you, we’d be happy to help! And, of course, we’re always here for aches and pains from too much too soon or weekend warrior injuries from those spring sports.

Article courtesy of APTA

New year’s resolutions around fitness and exercise are incredibly popular. The excitement and hope generated by the start of the year makes starting an exercise program easy.

Now that a few months have passed, staying with it gets hard. Life gets busy, motivation drops, and suddenly you’re back on the couch, wondering how you’re 6 episodes into The Golden Bachelor instead of at the gym. 

You know the benefits of exercise – they’re probably what motivated you to start exercising in the first place. If you need a reminder, here are just a few:

• 3 hours of exercise a week reduced pain and disability by 47% in people with knee arthritis
• Exercise reduced the progression of dementia by 50%
• Exercise reduced the risk of hip fracture in post-menopausal women by 47%
• A meta analysis showed exercise decreased anxiety by 48%
• A low dose of exercise relieves depression in 30% of people, a higher dose woks for 47% of people
• A 12 year study of 10,000 Harvard alumni showed that people who exercised were 23% less likely to die
• Exercise is the #1 treatment for fatigue

Knowing that you should exercise or why you should exercise isn’t the problem. Actually getting up and doing it is. Here are our eight top tips for making sure you stick to your exercise plan:

1. Do activities you enjoy. Exercise isn’t punishment. Choose activities that are fun. It could be running, walking the dog, dancing, swimming, kickboxing, or playing a sport.
2. Schedule it. Schedule your workouts like you would any other important appointment. When people ask you to do something else during that time, say “sorry, I’ve got an appointment.” The more you make exercise a routine, the less likely you are to skip it.
3. Don’t go it alone. Having someone waiting for you at the gym really motivates you to get there. Having support helps push you to work harder, and motivates you when you’re feeling down. Your support could be a friend, the other people in a group fitness class, or a trainer.
4. Mix it up. Try a new class. If you usually run at the same pace, try intervals. Walk a different route. Doing the same thing over and over again gets boring and leads to burnout. Keep things interesting to stay interested.
5. Track your progress. Bonus points if you find a way to make it visual somehow. Our brains love to see tasks checked off, a chart or numbers going up, and rings closing. Seeing how far you’ve come is a great motivator. Keep track of your workouts in a journal, make a spreadsheet, use an app or fitness tracker.
6. Bribes work. Celebrate your successes, no matter how small. Set a goal to work out 3 times this week and treat yourself to your favorite coffee when you do. Buy yourself a new workout outfit, get a massage, or anything else that will help you stay motivated when you reach milestones.
7. Adjust. Don’t push yourself too hard, especially when you’re starting out. If you’re feeling tired and sore, take the intensity down. Plan rest days into your routine. Don’t make your goal and plan so rigid that it’s impossible to complete in the real world.
8. Forgive yourself! Everyone has setbacks. You’re going to get sick. You’re going to miss a workout. That’s ok. Pick yourself up and get back on track. With the right mindset and a little perseverance, you can reach your fitness goals.

If pain or injury is preventing you from reaching your fitness goals, call your local ACCESS PT office today. We’re happy to help!

Article courtesy of APTA

Watch below to see our very own ACCESS PT PA Director Steve Miller, PT, CPED, as he performs a Foot Scan live on Good Day PA with Debra Pinkerton!

Our technology provides both a dynamic and a static reading of your foot mechanics, while you are walking and standing. From there our expert physical therapists are able to see and understand why you may be experiencing pain or difficulty with your arches/ankles/balls of your feet! In this FREE 30 minute Foot Scan you will be able to discuss what’s going on with your feet and build a plan to help you get back to doing the things you love to do, PAIN FREE!

Foot scans are available in our Carlisle, Mechanicsburg – Cumberland Parkway, and Mechanicsburg – Flowers Drive locations. Call 717-245-0400 now to schedule your Free Foot Scan to start your path back to a pain free life today!

At ACCESS PT, we believe that spring is the perfect time to renew our relationship with walking—a simple yet beneficial exercise for both body and mind. Read on to see the many benefits of taking a daily walk.

Cardiovascular Health

According to the American Heart Association, regular physical activity like walking can improve cardiovascular health by reducing the risk of heart disease and stroke, lowering blood pressure, and strengthening the heart muscle. Research indicates that brisk walking for as little as 30 minutes a day can help lower the risk of heart disease in women by up to 40%.

Weight Management

Walking is an effective way to manage weight and improve overall health. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, per week for weight management. Studies have shown that regular walking can help burn calories, boost metabolism, and contribute to weight loss when combined with a healthy diet.

Mental Wellbeing

Spending time outdoors and engaging in physical activity has been shown to have a positive impact on mental health. According to research published in the Journal of Environmental Psychology, spending time in nature can reduce stress, anxiety, and depression. Additionally, a study in the American Journal of Preventive Medicine found that walking outdoors in natural environments led to greater improvements in mood and self-esteem compared to walking indoors on a treadmill.

Make it Fun!

Before heading out for your walk, make a list of nature items you might find along the way. This could include things like a pinecone, a certain type of flower, a bird’s nest, a smooth rock, etc. As you walk, challenge yourself, or walk with a friend or family member, to find as many items from your list as possible.

So, dust off those walking shoes, soak up the sunshine, and embark on a journey towards better health this spring. Your body and mind will thank you for it!

If that sounds like what you are facing, know this: YOU ARE NOT ALONE. This is an all-too-common problem we hear every day. In fact, it might be THE most COMMON problem that we see here at ACCESS PT.

We know that dealing with foot pain and irritation is awful. Even if you are able to push through the pain, at the end of the day it is almost unbearable. As the foundation of your body, your feet bear the brunt of most of your activities. That’s why proper foot care is something we focus on. Looking at the body as a whole, it’s important to work from the ground up.

It’s easy to get confused when you are trying to figure out the right thing to do when dealing with your foot pain. So many people are telling you so many different things, and you end up not knowing which way is up. So many “helpful tips” are thrown out, but not all of it is accurate or wise.

Maybe you’ve been thinking this foot pain is caused by doing something, like walking more than usual or wearing a new pair of shoes. But in reality, it might be caused from years of not having proper support for your foot in your shoes and having uneven hip alignment, causing your muscles to weaken in your legs and feet. Pain from additional walking or wearing new shoes is just an effect of that.

Foot pain and foot orthotics can be VERY confusing, and as a result of that fact, many people accept that foot pain is a way of life, that it’s normal and that this is the way it has to be now.

Your life is filled with the dread of waking up in the morning with the most dreadful thoughts of the pain that will come when you take your first step out of bed in the morning.

Knowing that by mid-day you will be limping because that heel pain is excruciating.

Feeling like your ankle is swollen and it just won’t bend right, causing your whole leg to ache.

It is very difficult to realize that this pain you are dealing with doesn’t have to be something you ‘just have to deal with’ like you might have been told.

We get it. AND WE CAN HELP!

Here at ACCESS PT, we are offering you a Free Foot Scan. It is a 30-minute, risk-free, no charge appointment, where you can ‘dip’ your toe in the water of physical therapy.

During your FREE Foot Scan your very own expert physical therapist will listen to the history of your problem, assess your current situation, perform a 3D scan of your feet when standing and while walking, discuss the results, and provide recommendations for the successful treatment of your issues.

We use the most accurate 3D foot scanning system to capture images of your feet while you are standing and walking. The images this 3D scanning system provides allow us to understand and show you why you are having pain in your arches/ankles/balls of your feet. Finally, this 3D scanning system designs a custom orthotic foot insert specifically for your foot to correct your foot alignment and provide support in areas of need which leads to – YOUR HAPPINESS BY GETTING RID OF YOUR FOOT PAIN AND BACK TO ENJOYING LIFE!

Don’t let foot pain keep you from the activities you need want and love to do.

Click below to watch as Steve Miller, PT, CPED, ACCESS PT PA Director, talks more about our Foot Scan technology and the importance of foot care on Good Day PA.

If you or someone you know have been experiencing any foot or ankle issues – DON’T WAIT – chances are you’ve put off your recovery long enough! Call now to schedule YOUR FREE Foot Scan!

We are offering Foot Scans at any of our 3 Harrisburg area locations: