Exercise

Do you work out? If so, how often do you exercise? Whether you’re trying to lose weight or get buff, working for your health or confidence, you may be in a rush to see results. 

You may think working out all days of the week, pushing every muscle to the absolute limit, is critical. Unfortunately, refusing active or even passive rest days is counterproductive. To ensure your workout is optimal for your well-being, we at Progressive Edge Physical Therapy in Union, NJ explain how to leverage active rest and reach out for physical therapy if things don’t go as planned. 

What Happens When You Work Out?

While working out, you’re straining your muscles, causing the tissues to rip slightly. Although satellite cells around the fibers work to patch these breaks in muscle tissues, they won’t have a chance to remedy the area if you’re constantly working out. That’s because you’re repeatedly pulling at the muscles.

Properly healing means giving your cells a chance to repair damaged tissues, making a rest day a must. While this may sound counterproductive, keeping your body from mending these rips can painfully and permanently damage your muscles, not only parting you from your fitness journey but also everyday activities. 

Why Is Active Rest Essential?

Rest days don’t have to be completely passive. Taking one to two days for a lighter fitness regimen keeps your body active and allows your muscles to heal. Any low-intensity exercises that don’t leave you winded, such as taking a stroll through the neighborhood park or doing some stretching in the living room, also maintain momentum, improving your quality of life.

What Should You Consider Doing on Your Active Rest Days?

Other activities you should take advantage of on your much-needed active rest days, keeping you from needing physical therapy, include:

• Speed walking just above your usual strolling pace, or hiking, as long as it doesn’t heavily affect your breathing or heart rate
• Yoga or light stretching to promote healthy muscle healing while maintaining a hearty blood flow
• Swimming for smooth and dynamic resistance from the pressure of the water, slowly building your strength and endurance while reducing joint impact
• Cycling or low-intensity ellipticals, which provide a light cardio workout
• Cardio exercises such as jump roping, trampoline jumping, or pogo stick hopping, as long as you keep it light

When Are You Most in Need of an Active Rest Day?

Taking at least one day a week for active rest is ideal, but feeling extremely sore to the point where you’re struggling with your usual workout indicates you need time off immediately. 

Switching to a low-intensity activity for the day alleviates soreness and reduces downtime since lighter exercises increase blood flow and amino acids to the affected areas. This strategy also lowers stress on your body that could otherwise land you in physical therapy.

How Is Passive Rest Different?

Passive rest means your body is submissive, sitting in front of the television or lounging around the house. Many physical therapists warn against doing so because it painfully tightens muscles the day after a rigorous workout, but it can be helpful under certain circumstances:

• If you’ve received an injury from your workout, you’ll need a few weeks to recuperate, keeping the injury from worsening. Consider going in for physical therapy to work out any kinks, and have your medical history handy for your physical therapist, so they know how to best treat you.
• It’s also okay to take a passive rest day from all activities if your body is feeling unusually tired. Always listen and respond to your body’s needs.

Since There’s No Guarantee, Trust Us for Physical Therapy

The last thing you need is to lose your freedom and ability to move, barring you from enjoying your favorite activities and spending time with those you love. Sadly, even with passive or active rest days, an awkward barbell lift or drastic weight increase can lead to injury. 

Don’t take more rest days than necessary because of a pull or sprain. Trust Progressive Edge Physical Therapy for physical therapy in Union, NJ and get back to your life and workout regimen as soon as possible. We’ll diagnose and treat any impairing conditions when you call 201-563-8418 today!

Summer is here, which means that it’s hot. In some parts of the U.S., midsummer of 2021 is hotter than ever before. The risk for heat-related illness spikes during the summer, so it’s important to be extra cautious when exercising on those hot days to protect your health.

Heat exhaustion and other heat-related illness during hot weather are a real possibility. Whether you are just walking the dog or engaging in strenuous exercise, there is a greater risk to your health, so be sure to take precautions.

To urge you to stay safe and preserve your health during this hot weather, we at Progressive Edge Physical Therapy Clinic put together this helpful guide on how to stay active, stay cool, and stay safe when under the sun.

General Tips for Active Exercise in the Heat

Pick the Right Time

If possible, try not to do active exercise between 1 p.m. and 5 p.m., as these are usually the hottest times of the day. Plan your exercise schedule and put your workouts either in the early morning or later in the evening to guard your health.

Drink Plenty of Fluids

Many people underestimate how much they sweat when doing exercises, so be sure to drink plenty of fluids. Drink plenty of water during and after your workouts. Afterwards, you can cool down and recharge with a sports drink. Sports drinks have electrolytes like potassium and sodium that you lose when you sweat.

Dress Smartly

You’ll need to regulate your body temperature in the heat, so wear light, comfy, non-restrictive clothing that provides airflow. Pick clothing made from soft, breathable fabrics like cotton or polyester and avoid materials like nylon or wool.

Don’t Overexert Yourself

You know your body, so watch for signs of heatstroke, especially if you are not used to exercising in hot weather. Don’t be afraid to take it easy while in the heat and limit your routine a bit.

Take Frequent Breaks

It’s a wise idea to take frequent breaks when working out under the sun, even if you feel like you may not need it. Heat exhaustion might not be immediately apparent, so rest often and check your temperature periodically.

Watch Out for the Sun

You not only have to worry about the heat but also the sun’s harmful rays. It’s advisable to wear sunscreen even if you are only outside for a short time. You should also work out indoors in the living room to avoid exercising in the sun. 

Fuel Up Before and After

You’ll burn more calories working out under the sun, so eat a nutritious snack about 30-40 minutes before active exercise. Foods high in protein and natural sugars such as nuts, fruits, vegetables, and legumes are great pre-workout foods. After exercise, eat something high in protein and carbohydrates to refuel.

Exercise With a Friend

A workout pal is always a good idea, and that goes double when it is hot outside. Not only is having someone to help you stay motivated beneficial, but you and your workout buddy can look out for symptoms of heat stroke and keep each other safe in case of an emergency.

What Are the Signs of Heat Exhaustion?

Common symptoms of heat exhaustion include

• Nausea
• Muscle cramps
• Dizziness
• Headaches
• Excessive sweating
• Racing heart
• Weak pulse
• Confusion or disorientation

If you experience any of these symptoms during exercise, stop working out, drink fluids, and sit in an air-conditioned room to regulate your body’s temperature.

When Do I Need to See a Doctor for Heat-Related Illness?

If you leave it untreated, heat exhaustion can progress to heat stroke. During a heat stroke, your body temperature can reach over 104 degrees F (40 C), which can cause life-threatening complications.

If you still have high body temperature or if heat exhaustion symptoms do not get better after an hour or so, call 911 and get immediate attention. You may need IV fluids if you can’t get enough fluids from drinking.

If you have had a heat stroke in the past, be sure to get clearance from your doctor before engaging in any new activity. Recovering from a heat stroke can take weeks, and it will be a while before you can return to full workout capacity. Once you get cleared, you can gradually build up your stamina and heat resistance.

Stay Smart and Beat the Heat in Hot Weather

The hot weather doesn’t mean you have to lay off exercise. It just means that you need to be more careful about your health. As long as you drink fluids, keep your body temperature cool, and take frequent breaks, you can reduce the risk for heat-related illness.

Are you being held back from exercising in the heat because of aches and pains? Here at Progressive Edge Physical Therapy Clinic, we can get you back to the activities you love. Call us today to find out more at 201-563-8418 or check out our blog for more tips on healthy living.

If healthy aging is important to you, a lifestyle that includes healthy habits should be as well. However, some older adults may limit physical activity over concerns about safety, ability, or chronic health conditions. These worries may be due to the myth of aging and activity level, which holds back some older people from starting or maintaining an exercise regimen.

While you may not have the same performance, ability, or endurance that you did when you were younger, that does not mean you cannot benefit from regular exercise. Here is what you need to know to stay active and stop believing in the myths about aging.

Why Physical Activity Is a Good Thing

If you currently exercise regularly, good for you! The best way to stay active is to be active. Any form of movement is better than nothing, and it can help your joint, muscle, and bone health. Older adults may want to check with their medical provider before starting any new exercise, especially if they have an ongoing health condition or are recovering from an injury.

A well-balanced exercise regimen should include strength training, balance, posture, and flexibility. Aerobic exercise is important for your cardiovascular health to keep your heart pumping and blood flowing. Exercise can also be fun and social, providing mental benefits as well.

Exercise Yields Big Benefits

One myth about aging is that physical fitness is not possible in older age. As people age, they may not want to participate in formal exercise or intense workouts. Public health experts recommend about 20 minutes of moderate exercise daily, which can be broken into several sessions, such as a ten-minute walk in the morning and ten minutes of stretching in the evening. You do not have to lift weights every day or run a marathon to achieve health benefits.

What can you expect to gain from exercise? Many older adults can experience these improvements from regular movement:

• Lower blood pressure and resting heart rate
• Increased metabolism
• Better blood flow
• Bone loss prevention
• Boost in memory and concentration
• Better balance
• Improved sleep
• Reduced depression and anxiety
• Prevention of Alzheimer’s disease and other forms of dementia

With physical and mental health benefits, exercise delivers a lot for people at any age.

You’re Never Too Old for an Exercise Program

There are many types of exercise for every age and fitness level. Just as there are seniors who run marathons, there are also older adults who are bedridden or have serious health problems yet are still able to do simple muscle-strengthening activities.

For example, yoga and tai chi incorporate gentle movement with balance and strength to help older people maintain a healthy bone density. Water fitness classes are another way to move that can reduce pressure on joints and arthritis pain. The key is to incorporate regular stretching and listen to your body if you have an increase in pain.

How Exercise Strengthens Your Body and Mind

Wellness is a combination of physical, mental, and emotional health, and physical activity is the key to achieving it. Younger adults may exercise to look a certain way or maintain a healthy weight. By middle age, however, your focus may shift to preventing a significant health problem, such as diabetes, high blood pressure, or kidney disease.

Among older people, fitness can also keep brains active. Adults in their golden years may find friends through exercise classes at a local gym or senior center. Isolation is a serious concern for older adults, and group exercise fights that loneliness.

Issues with anxiety and depression can also improve with exercise. People of all age groups may report fewer symptoms of these conditions after working out, in part thanks to the release of endorphins that provide a natural mood boost.

An Exercise Routine without Pain or Fear

One of the most common myths regarding exercise and aging is concern about injury. Older adults may have more risk factors than young adults do, but that does not mean physical activity is off-limits.

Consider the last time you or someone you know saw a physical therapist. Did you sit still and wish the pain away or did you have specific exercises to improve range of motion and function as well as pain management? Exercise can help you feel better and reduce pain as long as what you do is appropriate for your ability level.

Push Aside Myths About Healthy Aging

If you are not sure how to stay active or have concerns about pain with activity, talk to a physical therapist at Progressive Edge Physical Therapy. Call us at 201-563-8418 to chat with us about how we can help and get on the path to better movement.

As the summer fades and the cooler weather sweeps in, the trees begin to change and so do our mind-sets. Whilst we may indulge in a few more takeout nights, or drink one or two more hot chocolates, many people also venture outside to do more outdoors activities. Hiking, walking, and a general movement away from the cities into nature seems to be a common theme for the fall months. With this general influx of interest in movement and fitness, we thought it would be a good time to give you some information on why being outdoors is healthy. We want you to know how it actually boosts not only our physical bodies, but our minds and mental wellbeing, too. So, let’s jump straight in!

One of the biggest benefits of being out in the open air is the exposure we get to sunlight. All too often we spend our days sitting in front of a computer or slaving away in a building of some sort – getting out for a stroll, a run, a hike, or even a cycle means we give our bodies a much needed boost of vitamin D. How? Well, the sunshine vitamin is one of the few that we can’t actually derive naturally from food – we get it predominantly from the sun or from fortified foods such a milk. It’s quite apt that we get it from the sun, really, as vitamin D is the ‘happy vitamin’; it helps the body produce serotonin, alleviates stress, and elevates moods. And remember… a happy body is, of course, a healthy one. So, get out for some sun!

In addition to catching a few rays, outdoor activities promote much better oxygenation in the body. You’re probably wondering why this is important, right? Well, good oxygen levels lead to greater cardiovascular health, a better aerobic capacity (fitness level), and greater muscular strength. Got your attention? Good, now get yourself outside!

As mentioned, outdoor activities and exercise isn’t just about the positive changes to your body – though these are inevitably part-and-parcel of doing them. In fact, a large proportion of the positive attributes associated with outdoor activity comes in the form of mental health. For one thing, exercising outdoors promotes a sense of adventure and excitement. Think about it for a moment – which would you rather do? Would you rather sit on your stationary bike for an hour every day or be out in the woods amongst the trees seeing new places as you cycle along? And whilst there’s nothing wrong with stationary bikes, being in new situations and places gives one a sense of accomplishment and growth, not to mention that it ultimately challenges one’s adaptation skills and expands them exponentially – this in and of itself is something worth putting on your sneakers for!

There is so much to be said for being outside. You may not know it, but being indoors for hours on end actually means that you’re depriving your mind of valuable time to connect with nature. In effect, it means you are constantly looking for ways to distract yourself from ‘being in the moment’.

Let’s take a second to unpack that. What does ‘being in the moment’ mean? Well, initially it means being conscious of those activities you’re doing while you’re doing them. In other words, it means being entirely connected to the task at hand. When we’re indoors it may mean that we have a television blaring in the background, the stove is turned on and the spaghetti is boiling over, the kids are wrecking their rooms upstairs, or your partner just fell asleep with the heating turned on high. There are always distractions inside your home or office, thus, getting outdoors is a welcome reprieve from the constant hive of activity you’re normally faced with. Being in the moment is, then, a way to connect to the world around you rather that interfering with it. You simply give yourself the opportunity to observe the world around you. Can you imagine what doing this on a daily basis would mean for you? Less stress, deeper breathing, more time to think, and so much more quality time with the ones you love. That sounds like a pretty good deal to me.

And there’s more! One of the biggest benefits of outdoor exercise is that your immune system will get stronger. It’s strange to think about, but it’s true. As you’re exposed to new environments, new smells, and different air, your immune system will develop better coping mechanisms when it comes to disease… and you’ll definitely be able to stave off germs in more efficient ways. This is precisely why so many experts recommend outdoor play for children – the world outside is invaluable when it comes to developing a strong immune system.

Let me tell you one last secret… outdoor exercise will help keep you young! Yes, that’s right! I’m not talking about the type of ‘young’ you get from Botox injections. Nope, what I’m talking about is the real, healthful, youthful energy you can achieve by being outdoors and doing different activities. Your joints and muscles will grow strong, you’ll become more flexible and resilient, and you’ll feel so much better about yourself. The type of strength you’ll build during outdoor activities will not only make you feel younger in and of itself, but will also mitigate the risk of injury as you get older. Doesn’t that sound amazing?

At the end of the day, it’s easy to feel tired or irritable after work, but the benefits of getting those running shoes on and heading off down the road cannot be understated. So, if you’re unsure about where to start, what to do, or even if you’re well enough to attempt outdoor activities, why not consult a professional hands-on physical therapist for advice? In the same vein, a physical therapist can also treat and secure a pain free future if you’re currently suffering from pain – he/she will help you get outdoors and into the life you’ve dreamt of living. With professional advice, stretches, and treatments, a physical therapist will get you out there in no time! So, what are you waiting for? The great outdoors awaits!