Swoon Over Better Health: The Magic of Physical Therapy

From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest.

At Marketplace Physical Therapy we want to help you cut through the noise. Our trained experts take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regime that works for you.

Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference.

Are you ready to start making healthy changes in your life? Call us today to set up an appointment!

What It Even Means to “Be Healthy”

The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept.

Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise.

Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthy as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.”

5 Simple Tips for Healthy Living from Our Team

Get Enough Sleep: Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night.
Move Your Body: Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week–that works out to about 22 minutes daily!
Eat a Nutritious Diet: Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices.
Stay Hydrated: As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day.
Meditate Daily: Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health.

Physical Therapy’s Role in Promoting Good Health

Our physical therapists have several tools to help you live the healthiest life possible:

We can help you manage or resolve injuries and/or painful conditions that keep you from being physically active.
We can help you develop a fun, effective exercise program that suits your interests and abilities.
We can identify areas of musculoskeletal weakness or impairment that might cause problems for you down the road — and give suggestions for managing that impairment now!
We can show you relaxation techniques to manage stress.
And much more! When you visit us, we’ll create a customized program that addresses your unique needs.

Find Good Health with Marketplace Physical Therapy!

Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today!

Say Goodbye to Pain – Get Started with PT Now!

Ready to feel your best again? Come back to Marketplace Physical Therapy and let us help you achieve your wellness goals—book your appointment today!

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Celebrate Valentine’s Day with a touch of sweetness! These Easy Valentine’s Day Champagne Cupcakes are the perfect treat to show your love. Light, fluffy, and infused with the subtle sparkle of champagne, they’re a delightful way to add some festive charm to your celebration. Whether you’re sharing with a special someone or treating yourself, these cupcakes are guaranteed to make your heart (and taste buds) swoon! 🧁❤️

Enjoy This Holiday Meal!

Easy Valentine’s Day Champagne Cupcakes

Ingredients:

Cooking spray

1 (18.25 oz) white cake mix

1 1/4 cups Champagne/sparkling white wine at room temperature

1/3 cup vegetable oil

3 eggs

1/2 cup butter, softened

4 cups confectioners’ sugar

1/4 cup Champagne or other sparkling white wine at room temperature

Preheat oven to 350 degrees F (175 degrees C). Spray 24 muffin cups with cooking spray. Mix cake mix and 1 1/4 cup Champagne in a large mixing bowl; stir in vegetable oil and eggs. Beat batter with an electric mixer on medium speed for 2 minutes. Pour batter into the prepared muffin cups, filling them 3/4 full. Bake cupcakes in the preheated oven until a toothpick inserted into the middle of a cupcake comes out clean, about 20 minutes. Cool cupcakes in pans for 10 minutes before removing to finish cooling, about 30 more minutes. Mix butter, 1 cup confectioners’ sugar, 1/4 cup Champagne, and vanilla extract in a bowl. Stir in remaining confectioners’ sugar, 1 cup at a time, until frosting is smooth and creamy. Spread on cooled cupcakes.

https://www.allrecipes.com/recipe/220885/champagne-cupcakes/?internalSource=rotd&referringId=16496&referringContentType=Recipe%20Hub

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February is Healthy Heart Month

When’s the last time you thought about your heart health? February is heart health month, so there’s no better time to give one of your most essential organs the attention it deserves.

According to the National Library of Medicine, an estimated 16.3 million Americans aged 20 and older have coronary heart disease (CHD). The symptoms of CHD include heart attacks and chest pain. In the United States, 7.9 million individuals have suffered from heart attacks, and 9 million have experienced chest pain.

These statistics can be alarming, but rest assured that there are several ways you can help improve your heart health! The therapists at Marketplace Physical Therapy have put together a list of manageable lifestyle changes you can make as soon as today to ensure good heart health for years to come.

1. Exercise regularly

Regular physical activity can help you gain muscle strength and endurance. Exercise helps your cardiovascular system work more efficiently by delivering oxygen and nutrients to your tissues.

If you are not currently exercising regularly, start by taking a ten-minute walk around your neighborhood each day. From there, increase the amount of time you walk each day and quicken your pace. You will eventually be able to work up to a more strenuous activity, like running or biking.

2. Eat lots of fruits and vegetables

According to a study published in the International Journal of Epidemiology, eating ten servings of fruits and vegetables a day can lower your risk of cardiovascular disease by 28% and premature death by 31%.

Ten servings may sound like a lot, but remember that there are many ways to up your fruit and veggie intake. You could add fruit to your water, add vegetables to your fruit smoothie, and snack on carrots and hummus during the day instead of chips.

3. Manage your stress

Did you know that there are over 1,400 biochemical responses to stress? Some of these include a rise in blood pressure and a faster heart rate. For these reasons, stress can have long-term adverse effects on your health.

Try to take the time out of your day to practice mindfulness and check in with your body. Deep breathing activities and meditation can do wonders for anxiety. Practicing yoga may also help you decrease your stress levels.

Simple Strategies for Incorporating Exercise Into Your Daily Routine

Regular exercise is crucial to so many aspects of your health. It can prevent chronic health conditions like cardiovascular disease or diabetes, help you stay mobile well into old age, and even regulate your emotions.

Unfortunately, your workouts are often the first to slip when life gets busy. It can also be challenging to begin a regular exercise routine, especially if you have to fit it into an already jam-packed schedule.

The good news is that you don’t have to work out like a professional athlete to reap the benefits of staying active. In fact, a few simple strategies can increase your daily activity levels–no matter how busy you are!

5 Easy Tips for Sneaking in Physical Activity

Park at the far end of the parking lot, so you have to walk a little further to get to the store.
Take the stairs whenever possible.
Do some stretches or core exercises while you’re watching TV.
Go for a quick walk around your building during your lunch break.
Try a micro-workout. Micro-workouts are short, 10-minute circuit-style workouts that pack a big punch. Keep a set of dumbbells by your desk and work out on your break!

Visit Marketplace Physical Therapy for More Tips!

Our physical therapists can work with you to develop a program for daily physical activity, no matter your needs. We can show you efficient strength training routines, suggest daily mobility exercises, and help you set movement goals. We can also help you resolve any pain or other conditions that might limit your physical activity.

Incorporating movement into your daily routine helps exercise feel like second nature. Schedule an appointment to get started!