physical therapy, portland, oregon

Health Risks of an Inactive Lifestyle

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Article Found on MedLinePlus

What is an inactive lifestyle?

Being a couch potato. Not exercising. A sedentary or inactive lifestyle. You have probably heard of all of these phrases, and they mean the same thing: a lifestyle with a lot of sitting and lying down, with very little to no exercise.

In the United States and around the world, people are spending more and more time doing sedentary activities. During our leisure time, we are often sitting: while using a computer or other device, watching TV, or playing video games. Many of our jobs have become more sedentary, with long days sitting at a desk. And the way most of us get around involves sitting – in cars, on buses, and on trains.

How does an inactive lifestyle affect your body?

When you have an inactive lifestyle,

  • You burn fewer calories. This makes you more likely to gain weight.
  • You may lose muscle strength and endurance, because you are not using your muscles as much
  • Your bones may get weaker and lose some mineral content
  • Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars
  • Your immune system may not work as well
  • You may have poorer blood circulation
  • Your body may have more inflammation
  • You may develop a hormonal imbalance

What are the health risks of an inactive lifestyle?

Having an inactive lifestyle can be one of the causes of many chronic diseases. By not getting regular exercise, you raise your risk of

Having a sedentary lifestyle can also raise your risk of premature death. And the more sedentary you are, the higher your health risks are.

How can I get started with exercise?

If you have been inactive, you may need to start slowly. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed, and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health.

There are many different ways to get exercise; it is important to find the types that are best for you. You can also try to add activity to your life in smaller ways, such as at home and at work.

How can I be more active around the house?

There are some ways you can be active around your house:

  • Housework, gardening, and yard work are all physical work. To increase the intensity, you could try doing them at a more vigorous pace.
  • Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike. Instead of using the TV remote, get up and change the channels yourself.
  • Work out at home with a workout video (on your TV or on the internet)
  • Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.
  • Stand up when talking on the phone
  • Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, exercise mats, stretch bands, and hand weights can help you get a workout at home too.

How can I be more active at work?

Most of us sit when we are working, often in front of a computer. In fact, less than 20 percent of Americans have physically active jobs. It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:

  • Get up from your chair and move around at least once an hour
  • Stand when you are talking on the phone
  • Find out whether your company can get you a stand-up or treadmill desk
  • Take the stairs instead of the elevator
  • Use your break or part of your lunch hour to walk around the building
  • Stand up and walk to a colleague’s office instead of sending an email
  • Have “walking” or standing meetings with co-workers instead of sitting in a conference room

Grounded in the belief we are all unique beings, we begin each new client with a meticulous bio-mechanical evaluation, assessing each joint in it’s relationship to the movement of the body as a whole. Our therapists are skilled at reading the unique story your body tells, and treating everything from the bottom of your foot to the top of your head.

Bodywise Physical Therapy is located in Portland, Oregon. The Bodywise approach is wholistic, individualized, and can benefit people of all fitness levels. While Bodywise has always specialized in general orthopedics, spine rehabilitation, and sports medicine, they have evolved into a truly wholistic practice integrating Hands-on treatments with Mindfulness, Pilates, Trauma Release Exercise, Women’s Health and Lymphedema.

physical therapy, pearl district, bodywise

How to Choose the Best Bike for You

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Article by Beth Orwenstein | Found on Everyday Health

With the warm weather just around the corner, the urge to hop on a bike and go for a long ride can be pretty strong. “Riding a bike is fun because you can see the scenery go by,” says Alice Burron, MS, an exercise physiologist in Cheyenne, Wyo., spokeswoman for the American Council on Exercise, and author of Four Weeks to Fabulous. “You can do it with friends. You can do it alone. You can ride in the mountains. You can ride in the city. It’s very versatile and it’s a great exercise for a change of pace.”

Biking is great for calorie burn. You can burn roughly 200 calories an hour on a leisurely bike ride; 450 to 600 calories if you’re biking at a good clip. “The harder you pedal, the steeper the hills, the more calories you’ll burn,” Burron says. “I love biking because not only is it a great aerobic exercise, it’s very easy on the joints. It’s one of my favorite activities for people with knee injuries.”

But wait! Before you can go, you need to invest in a good bike. Here’s how.

Good bikes can be pricey — running anywhere from several hundred to several thousand dollars. You can get bikes at places like Wal-Mart for less than $200 or at garage sales for even less, but it’s oftentimes worth the extra money to shop at the local bike store where the owner and his employees can help you with your selection, Burron says. “If you defer to your local bike shop, the salespeople can help you find the right bike for your needs and make sure that the bike you want fits you, too,” she explains. Besides, cheap bikes have to be replaced more often, and if you maintain your good bike, you can keep it for years, saving money in the long run. (Some bike shops offer trade-ins that can be good deals.)

When choosing a bike, start by asking yourself these questions:

  • Where do I want to ride it? (Mostly on roads or trails?)
  • Why do I want to ride? (For fun? For fitness? To do errands and save gas?)
  • What’s the most comfortable position to ride? (Fully upright? Leisurely and leaning forward? Or racing mode?)

Your answers to these questions can help you determine which type of bike you need, Burron says.

Your choices include:

  • Mountain bikes. Mountain bikes are okay for pavements, but work best on dirt roads. “I think they’re really good if you want to climb some hills,” Burron says. “They don’t go too fast because their wheels are smaller.”
  • Road bikes. These have narrower wheels than mountain bikes and are good if you ride mostly on roads. “They’re great for touring and going long distances on streets,” Burron says. “Proper fit is most important with this one, especially if you’re going to be riding it long distances.”
  • Hybrids. A hybrid is a cross between a mountain bike and road bike. “They’re good for pavement and can go off road, too,” Burron notes. “Generally, they’re mid-weight and they’re fun. They come in all kinds of colors now and a variety of prices. For the most part, a hybrid is a good starting bike for people who want to get into biking.”
  • Recreational bikes. “Recreational bikes put a smile on your face,” Burron says. “Stick a basket on them and go shopping. They’re not only great fun for leisurely rides but they also get you from point A to point B, and you can even stop for coffee along the way. They’re coming out with some really nice recreational bikes now.”
  • Racing bikes. Racing bikes are the lightest in weight and are designed for speed. To make them light, they are made out of high-tech materials and can be the priciest.

Many Web sites offer exercise bike reviews. You can check them out for the best bikes in the category you choose.

Finding the Proper Fit

A knowledgeable bike seller is your best bet for making sure you get the proper fit, whatever bike you choose. If the bike doesn’t fit you properly, “you can get a lot of muscle pain and it can discourage you from riding,” Burron warns. You’re also more prone to falling. Most bikes have some room for adjustment. “But you can only adjust it to a point. You might want to go up or down a size,” Burron adds.

Some rules-of-thumb for sizing your bike:

  • Make sure your leg is at a slight bend when the pedal is at its lowest point in the rotation. “You can vary that by adjusting the seat,” Burron says.
  • Your arms should have a slight bend in the elbow, so you’re not too far or too close to the handlebars.
  • When you stand straddling the bike, you want 1 inch of clearance between your crotch and the bar (if it’s a man’s bike), maybe 2 inches if you’re looking at a mountain bike. If it’s a woman’s bike and has no bar, this advice doesn’t apply, Burron notes.

How to Outfit Your Bike

  • Helmets. Get a good helmet. This is not an option. A helmet is critical for protecting yourself from serious head injuries. You should wear a helmet no matter whether you’re riding for fun or for exercise — and whether you’re 6 or 60 years old. “The helmet should fit properly just like your bike,” Burron says. “It should rest on your head about an inch above your eyebrows. It shouldn’t be too loose or too snug.” If you’re riding in the hot weather, you might want a helmet that has air holes for ventilation. “You can get caps that cover the holes in colder weather,” Burron adds. The lighter the helmet, the more expensive it tends to be, but a good helmet is a very worthwhile investment, she says.
  • Hard or soft seats. Some people prefer hard seats, some prefer soft. “I have a boney butt so I like padded seats,” Burron says. “But I would suggest whatever you’re most comfortable with. It’s a matter of personal preference. There is no right or wrong.” You can even buy a seat and swap it with the one that comes with the bike.
  • Gloves. “I would recommend padded bike gloves,” Burron says. “They make riding very nice and comfortable.” They also protect your hands in the event of a fall.
  • Baskets or packs. If you plan to ride to the store to pick up a few items, a basket or bike pack can come in handy. Don’t use a backpack because you could hurt your back. A waist or fanny pack may be okay, but won’t give you a lot of room.
  • Locks. If you’re planning on using your bike as a mode of transportation, you need a good lock so you can secure your bike when you reach your destination.

Grounded in the belief we are all unique beings, we begin each new client with a meticulous bio-mechanical evaluation, assessing each joint in it’s relationship to the movement of the body as a whole. Our therapists are skilled at reading the unique story your body tells, and treating everything from the bottom of your foot to the top of your head.

Bodywise Physical Therapy is located in Portland, Oregon. The Bodywise approach is wholistic, individualized, and can benefit people of all fitness levels. While Bodywise has always specialized in general orthopedics, spine rehabilitation, and sports medicine, they have evolved into a truly wholistic practice integrating Hands-on treatments with Mindfulness, Pilates, Trauma Release Exercise, Women’s Health and Lymphedema.

bodywise, physical therapy, portland

A Lifetime of Regular Exercise Slows Down Aging, Study Finds

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Article Found on ScienceDaily

Researchers at the University of Birmingham and King’s College London have found that staying active keeps the body young and healthy.

The researchers set out to assess the health of older adults who had exercised most of their adult lives to see if this could slow down ageing.

The study recruited 125 amateur cyclists aged 55 to 79, 84 of which were male and 41 were female. The men had to be able to cycle 100 km in under 6.5 hours, while the women had to be able to cycle 60 km in 5.5 hours. Smokers, heavy drinkers and those with high blood pressure or other health conditions were excluded from the study.

The participants underwent a series of tests in the laboratory and were compared to a group of adults who do not partake in regular physical activity. This group consisted of 75 healthy people aged 57 to 80 and 55 healthy young adults aged 20 to 36.

The study showed that loss of muscle mass and strength did not occur in those who exercise regularly. The cyclists also did not increase their body fat or cholesterol levels with age and the men’s testosterone levels also remained high, suggesting that they may have avoided most of the male menopause.

More surprisingly, the study also revealed that the benefits of exercise extend beyond muscle as the cyclists also had an immune system that did not seem to have aged either.

An organ called the thymus, which makes immune cells called T cells, starts to shrink from the age of 20 and makes less T cells. In this study, however, the cyclists’ thymuses were making as many T cells as those of a young person.

The findings come as figures show that less than half of over 65s do enough exercise to stay healthy and more than half of those aged over 65 suffer from at least two diseases.* Professor Janet Lord, Director of the Institute of Inflammation and Ageing at the University of Birmingham, said: “Hippocrates in 400 BC said that exercise is man’s best medicine, but his message has been lost over time and we are an increasingly sedentary society.

“However, importantly, our findings debunk the assumption that ageing automatically makes us more frail.

“Our research means we now have strong evidence that encouraging people to commit to regular exercise throughout their lives is a viable solution to the problem that we are living longer but not healthier.”

Dr Niharika Arora Duggal, also of the University of Birmingham, said: “We hope these findings prevent the danger that, as a society, we accept that old age and disease are normal bedfellows and that the third age of man is something to be endured and not enjoyed.”

Professor Stephen Harridge, Director of the Centre of Human & Aerospace Physiological Sciences at King’s College London, said: “The findings emphasise the fact that the cyclists do not exercise because they are healthy, but that they are healthy because they have been exercising for such a large proportion of their lives.

“Their bodies have been allowed to age optimally, free from the problems usually caused by inactivity. Remove the activity and their health would likely deteriorate.”

Norman Lazarus, Emeritus Professor at King’s College London and also a master cyclist and Dr Ross Pollock, who undertook the muscle study, both agreed that: “Most of us who exercise have nowhere near the physiological capacities of elite athletes.

“We exercise mainly to enjoy ourselves. Nearly everybody can partake in an exercise that is in keeping with their own physiological capabilities.

“Find an exercise that you enjoy in whatever environment that suits you and make a habit of physical activity. You will reap the rewards in later life by enjoying an independent and productive old age.”

The research findings are detailed in two papers published today in Aging Cell and are the result of an ongoing joint study by the two universities, funded by the BUPA foundation.

The researchers hope to continue to assess the cyclists to see if they continue to cycle and stay young.

Grounded in the belief we are all unique beings, we begin each new client with a meticulous bio-mechanical evaluation, assessing each joint in it’s relationship to the movement of the body as a whole. Our therapists are skilled at reading the unique story your body tells, and treating everything from the bottom of your foot to the top of your head.

Bodywise Physical Therapy is located in Portland, Oregon. The Bodywise approach is wholistic, individualized, and can benefit people of all fitness levels. While Bodywise has always specialized in general orthopedics, spine rehabilitation, and sports medicine, they have evolved into a truly wholistic practice integrating Hands-on treatments with Mindfulness, Pilates, Trauma Release Exercise, Women’s Health and Lymphedema.

physical therapy, tre, portland

The Top 5 Benefits of Cycling

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Article Found on Harvard.edu

They say you never forget how to ride a bike, so maybe it’s time to climb aboard a two- or three-wheeler and enjoy the health benefits of cycling. “It’s socially oriented, it’s fun, and it gets you outside and exercising,” says Dr. Clare Safran-Norton, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital. Read more

physical therapist, bodywise, portland

Exercise Can Significantly Improve Brain Function After Stroke

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Article Found on Newsroom.heart.org

Structured exercise training can significantly improve brain function in stroke survivors, according to research presented at the American Stroke Association’s International Stroke Conference 2017.

Stroke is the fifth leading cause of death in the United States, and the leading cause of long-term disability. Studies estimate that up to 85 percent of people who suffer a stroke will have cognitive impairments, including deficits in executive function, attention and working memory. Because there are no drugs to improve cognitive function, physical activity –  such as physical therapy, aerobic and strength training –  has become a low-cost intervention to treat cognitive deficits in stroke survivors. Read more

physical therapy, portland, oregon

Turn Your Commute Into a Daily Workout

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Article by Julie Davis | Found on US News

Commuting by car doesn’t just try your patience.

An Australian study published in the American Journal of Preventive Medicine found that it can also lead to weight gain, even if you’re active on the weekends.

One answer is to turn at least part of your commute into a workout.

Read more

good physical therapy, pearl district

This Is Really What’s Going On Inside Your Body When You Exercise

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Article by Krysten Peck | Found on MindBodyGreen

Exercise has racked up some serious points for aiding in the larger development of mind, body, and spirit functioning processes. Now, a new study states that exercise promotes and encourages intercommunication among different organs and cells throughout the body. Read more

physical therapy, portland, pilates

Cycling – Health Benefits

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Article Found on Better Health

To be fit and healthy you need to be physically active. Regular physical activity can help protect you from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes and arthritis. Riding your bicycle regularly is one of the best ways to reduce your risk of health problems associated with a sedentary lifestyle.

Cycling is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap and good for the environment. Read more

physical therapy, pearl district

Try Exercise to Improve Memory and Thinking

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Article Found on NeuroscienceNews

For patients with mild cognitive impairment, don’t be surprised if your health care provider prescribes exercise rather than medication. A new guideline for medical practitioners says they should recommend twice-weekly exercise to people with mild cognitive impairment to improve memory and thinking. Read more

portland, physical therapy, pilates

Exactly How To Exercise To Improve Your Mental Health

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Article by Leigh Wengus | Found on MindBodyGreen

While there’s no question that exercise plays a part in the healthy weight puzzle, the recent rhetoric around the benefits of exercise is less about weight loss and much more about the astounding role it plays in mental health. Read more