How Physical Therapy Can Help You Get Healthier
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 Beyond Limits 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 regimen 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.
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 healthily 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.
October Is National Physical Therapy Month
Every October, the physical therapy profession takes center stage for National Physical Therapy Month (NPTM) — a nationwide observance dedicated to raising awareness about how physical therapy helps people move better, feel better, and live fuller lives. At Beyond Limits Physical Therapy, we look forward to this month every year as a chance to celebrate our patients’ progress and remind our community just how much physical therapy has to offer.
A Look Back at How It Started
National Physical Therapy Month has roots going back further than you might expect. The American Physical Therapy Association’s House of Delegates first called for a national celebration of the profession as far back as the mid-1960s. That push eventually led to an annual Physical Therapy Week in the early 1980s, held alongside APTA’s annual conference each June.
Over time, that week-long celebration grew into a full month, and the very first National Physical Therapy Month was held in October 1992 under the theme “Back Into Action With Physical Therapy.” More than three decades later, the mission hasn’t changed much: bring communities together to raise awareness of how physical therapy supports activity, fitness, and healthy aging at every stage of life.
This year’s focus, “PT For Future Me,” highlights physical therapy’s role in maintaining strength and mobility over the course of a lifetime — not just recovering from injury, but proactively protecting your “health span,” the years you spend generally healthy and free from preventable chronic disease.
Ways to Celebrate PT Month With Us
Schedule a Wellness Check-In
You don’t need to be injured to see a physical therapist. Use PT Month as your reminder to check in on your movement, mobility, and strength.
Share Your Story
If physical therapy has made a difference in your life, tell a friend or family member who might benefit from hearing it.
Set a Future-Focused Goal
In the spirit of “PT For Future Me,” think about the activities you want to keep doing for years to come, and let’s build a plan to protect them.
Spread the Word
Follow along and share PT Month content on social media to help more people learn what physical therapy can really do.
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!
Even small bursts of movement throughout the day add up — and our team can help you find the strategies that fit naturally into your schedule.
You don’t need a doctor’s permission slip to start feeling better.
Not everyone knows this, but if you’re dealing with pain or an injury—new, old, or “I’ve-had-this-forever”—you can go straight to a physical therapist. Yep, in all 50 states! That means you can book an appointment with one of our amazing therapists and get help sooner rather than later.
This magical little thing is called Direct Access. In simple terms? It means you can see a physical therapist when you want, without first visiting a physician or medical provider. Physical therapists are trained to assess and treat injuries on their own, and they do it every day.
Patient Success
“I have been going to Beyond Limits Physical Therapy for 3 months for different problems. Chloe and Matt are my favorites, also love the front desk ladies! They have been so helpful when it comes to my body, and believed me when I was concerned about something. As someone who has been constantly dismissed about my body because of my height or even when I thought something was normal even about myself, those two were right there, giving advice, working around my chronic pain, surgery, and talking me through plans. I will be back 🥰😂”
Clamshells (Exercise Band)
Clamshells with an exercise band target the hip and glute muscles, helping build strength and stability that supports the pelvis and lower back during everyday movement.
Lie on your side with your knees bent and feet together. Position an exercise band above your knees, with the side you want to exercise on top.
While keeping your feet together, lift your top knee away from your bottom knee.
Slowly return to the starting position. Complete all reps, then repeat on the opposite side.
Greek Yogurt Veggie Wrap
This Greek Yogurt Veggie Wrap is a light, protein-packed lunch that comes together in minutes with no cooking required. Creamy Greek yogurt, crisp vegetables, and fresh herbs make it a refreshing option that’s easy to pack for work, school, or busy weekdays.
Ingredients
- 1 whole wheat tortilla or wrap
- ½ cup plain Greek yogurt
- 1 tsp lemon juice
- 1 small clove garlic, minced (optional)
- ¼ cucumber, thinly sliced
- ¼ cup shredded carrots
- ¼ red bell pepper, thinly sliced
- Handful of fresh spinach or mixed greens
- 2 tbsp crumbled feta cheese (optional)
- Fresh dill or parsley, chopped (optional)
- Salt and black pepper to taste
Instructions
- In a small bowl, stir together the Greek yogurt, lemon juice, garlic, salt, and pepper to make a creamy spread.
- Lay the tortilla flat and spread the yogurt mixture evenly across the surface.
- Layer the cucumber, carrots, bell pepper, and greens down the center of the wrap.
- Sprinkle with feta cheese and fresh herbs, if using.
- Roll the tortilla tightly, tucking in the sides as you go.
- Slice in half and serve with extra vegetables or a piece of fruit.
