February 2022 News Letter




We would like to introduce you to our new team members

Suzanne Xiques, PT, DPT

Mona Myers, Administrative Manager

We are very excited to have them at Agile Physical Therapy!!


 

3 Kinds of Exercise That Boots Healthy Hearts


Being physically active is a major step toward good heart health. It’s one of your most effective tools for strengthening the heart muscle, keeping your weight under control and warding off the artery damage from high cholesterol, high blood sugar and high blood pressure that can lead to heart attack or stroke.


Aerobic Exercise

What it does: Aerobic exercise improves circulation, which results in lowered blood pressure and heart rate, Stewart says. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output (how well your heart pumps). Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose.

How much: Ideally, at least 30 minutes a day, at least five days a week.

Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.

Resistance Training (Strength Work)

What it does: Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat (including a big belly, which is a risk factor for heart disease), it can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.

How much: At least two nonconsecutive days per week of resistance training is a good rule of thumb, according to the American College of Sports Medicine.

Examples: Working out with free weights (such as hand weights, dumbbells or barbells), on weight machines, with resistance bands or through body-resistance exercises, such as push-ups, squats and chin-ups.

Stretching, Flexibility and Balance

What they do: Flexibility workouts, such as stretching, don’t directly contribute to heart health. What they do is benefit musculoskeletal health, which enables you to stay flexible and free from joint pain, cramping and other muscular issues. That flexibility is a critical part of being able to maintain aerobic exercise and resistance training, says Stewart.

“If you have a good musculoskeletal foundation, that enables you to do the exercises that help your heart,” he says. As a bonus, flexibility and balance exercises help maintain stability and prevent falls, which can cause injuries that limit other kinds of exercise.

How much: Every day and before and after other exercise.

Examples: Your doctor can recommend basic stretches you can do at home, or you can find DVDs or YouTube videos to follow (though check with your doctor if you’re concerned about the intensity of the exercise). Tai chi and yoga also improve these skills, and classes are available in many communities.

Resource: Johns Hopkins Medicine

https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health


 

Groundhog Day 2022: Punxsutawney Phil sees his shadow, meaning six more weeks of winter!



Punxsutawney Phil emerged from his home Wednesday morning, and let the world know they can expect six more weeks of winter!

Resource: https://www.fox43.com/article/news/nation-world/groundhog-day-2022-punxsutawney-phil-to-make-his-prediction/521-8c69ffea-5969-4dc2-8ee3-aaa738247251

 

Healthy Chicken Pasta Salad with Avocado, Tomato, and Basil

  • 2 medium cooked chicken breasts, shredded or chopped (we used rotisserie chicken)

  • 2 ripe avocado pitted and diced

  • 1 pound cooked rotini pasta or similar

  • 1/2 cup chopped red onion

  • 1 cup cherry tomatoes, halved

  • 1/2 cup freshly chopped basil

  • Salt and fresh cracked pepper, to taste

Dressing

  • 1/2 cup white wine vinegar

  • 1 tablespoon Italian seasoning

  • 3/4 cup extra virgin olive oil

  • Salt and pepper to taste



DIRECTIONS

1. To make this healthy chicken pasta salad recipe: In a large bowl, add the salad ingredients, the shredded chicken, avocado, onion, avocado, cherry tomatoes, and basil. 2. In a jar, combine the ingredients for the dressing: vinegar, Italian seasoning, Olive oil, salt and pepper. 3. Drizzle your chicken pasta salad with the dressing. Toss gently until all the ingredients are combined. Serve the chicken pasta salad immediately, or chill for later. Enjoy


Resource: https://www.eatwell101.com/healthy-chicken-pasta-salad-recipe#recipecardo


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