Need to Get Moving But Feel Overwhelmed? Start Here.

Do you realize your balance is declining, but feel lost on where to start improving it? Notice that your mobility isn’t what it used to be, but not sure how to take the first step to make it better?

We all get a little lost sometimes, especially when it comes to our health as we age. As a physical therapist, my job is to break things down into the smallest possible pieces to help get someone moving and build confidence. Taking small steps gets the ball rolling and banishes overwhelm.

Just remember, all it takes is just one step every day in the right direction. If you’re feeling overwhelmed, start with the list below to guide you in the right direction.

1. Start small and safe.

The best place to start to build balance and movement confidence is to break things down into smaller parts, perform a lot of repetitions, and set yourself up in a safe environment.

A great place to start is to write a list of all the movements you don’t feel confident doing. For...

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Tips to Get More Walking in Your Day

Walking 3 to 5 miles per day is a human physiological requirement. Our bodies have a need for natural movement, and walking is one of the best ways to fulfill this need. Your body only functions at optimal capacity if you’re walking each day. Your blood flow, nerve function, and the ability for your cells to get nutrients are all impacted by your movement, particularly walking. 

We’re often asked, “Can’t I just run or ride a bike to get meet my daily movement requirement faster?”

And our answer is a resounding NO. There is no problem with running or biking, but it can’t replace walking. They have different physiological effects on your body. So feel free to run or hop on a bike only AFTER you’ve met your walking requirement for the day. 

Another question we often address is, “What do I do if I don’t have the time or space to walk these long distances each day?”

And for that question, we have great news! The...

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Do You Have the Mindset to Age Well?

Here at ABC, we do more than just teach you corrective exercise and natural movement. We make sure we set you up with the mindset you need to be successful because that can make or break how you age.

Keeping a positive mindset around aging can be a struggle, but can be just as powerful as the actions you take. Did you know that the stress created by the fear of developing medical conditions are stronger risk factors for these chronic conditions than any other physical risk factor? And that having a fear of falling actually makes you more likely to fall than having had a fall in the past?

This just goes to show the stories that we tell ourselves matter. So we can choose to focus on the positive or on the negative, but either choice we make will impact our lives for better or worse. So make the choice today to focus on the positive and see firsthand what a difference it makes!

 

Get your free copy of our Ebook: 5 Simple Steps to Take Control of Your Chronic Pain to...

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You Should Never Have to Depend on Depends

Have questions about your pelvic health but were afraid to ask? A shocking number of our clients never even knew there were solutions other than surgery or Depends for leaking.

The reality is this absolutely does not have to be a normal part of your life. It's often day to day habits (or lack of day to day habits) that lead to leaking in the first place! Gaining control can be easier than you think. 

If you are tired of relying on passive solutions and are ready to take an active approach to optimize your pelvic health reach out to us. At ABC, we specialize in improving your pelvic health through a whole body approach. Can you really afford to wait any longer? 

 

Get your free copy of our Ebook: 5 Simple Steps to Take Control of Your Chronic Pain to finally have an understanding of where your pain is coming from and start taking action TODAY!

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Stop Trying to Defy Aging. Embrace It Instead.

“Ageism is prejudice against our own future selves.” -Ashton Applewhite

We see the phrase “anti-aging” everywhere. It’s obviously at the forefront of everyone’s minds.

But newsflash: we’re all aging.

There isn’t anything you can do to stop it.

And yet all we hear about are the negative aspects of aging. And this constant push to try to put a stop to a process that’s an inevitable aspect of life.

It’s become painfully apparent we live in an ageist society.

If you look around, you’ll notice a pattern. Of all the advertising to buy products or services to “hide” the fact that we’re aging.

And the real danger here is our thought patterns dictate our actions. Both our individual actions and the actions of society. When you take a look around, it becomes obvious we’ve structured world to discriminate against older adults. This TED Talk on ageism by Ashton Applewhite sums this up perfectly.

...
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MYTH: You Should Avoid Squatting If Your Knees Hurt

MYTH: You should avoiding squatting if your knees hurt. 

We've heard this myth just a few times too many... The truth is that you should do the exact opposite, squats lead to happy, healthy knee joints!

Where most people go wrong is not modifying their squat. There is more than one way to squat and when you first start some ways make your knees happier than others. If you have knee pain, start by sitting on a taller chair. Go from sitting to standing, then standing slowly back to sitting. And there, you have just done a squat! 

As you get stronger, start to lower your seat height or hold onto a small weight when doing this exercise. We hope you learned something new about your knees today!

 

Get your free copy of our Ebook: 5 Simple Steps to Take Control of Your Chronic Pain to finally have an understanding of where your pain is coming from and start taking action TODAY!

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MYTH: Your Balance Can't Get Better Because of Your Age

MYTH: Your balance can't get better because of your age.

We think this should be a ridiculous statement, but sadly many of the people we encounter hold on to this mistaken belief. The truth is that anything gets better with practice, regardless of your age!

At ABC, we help you adopt a growth mindset so you can age in the way in which you choose. You balance can always be better than it is right now no matter where you are starting from.

So, what are you waiting for? Contact us for a FREE balance assessment today at [email protected].

 

Get your free copy of our Ebook: 5 Simple Steps to Take Control of Your Chronic Pain to finally have an understanding of where your pain is coming from and start taking action TODAY!

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Balance: Does Your Perception Meet Reality?

 

Last summer for my 32nd birthday, I thought it would be a great idea to climb a tree. I hadn’t climbed a tree since I was very young, but it’s something I used to do all the time. So I thought nothing of it. Our front yard has a perfect climbing tree I’d been eyeing for some time.

We’ve all climbed trees as kids and felt confident in our ability to do it. The last time I climbed it was no problem and I assumed I would feel that way going into this. In fact, I thought getting myself onto the first branch would be easy. I could see a clear path to climb up a few branches beyond that.

But I think we all know where this story is going.

It turns out, climbing a tree is pretty difficult when you haven’t done it for a few decades. Not only did I need help getting up to the first low branch, once I was there I didn’t feel confident in my ability to stay balanced at all. I found myself staring at the ground, both hands on the branch, feeling as though I...

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Observation is One of the Most Powerful Skills You Possess

Stillness, quiet, and thoughtful observation are skills easily lost in today's distracted world, but are among some of the most powerful skills you can possess.

By learning how to observe and learn from yourself you can start to make small steps toward improving your health in the long term. There are no quick fixes, and observation is a necessary skill for making steady improvement!

Treating the world as a learning environment is one of the first skills we cultivate in our clients. It is one of the most important steps you can take toward reaching your goals. Try something today to be still and just observe.

 

Get your free copy of our Ebook: 5 Simple Steps to Take Control of Your Chronic Pain to finally have an understanding of where your pain is coming from and start taking action TODAY!

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How To Create A Movement Habit And Stick To It

Ever tried to develop an exercise habit and found yourself unable to stick with it?

If so, you aren’t alone. The difficulty in maintaining an exercise habit happens for a variety of reasons. It might be that you tried too much too soon. Or more likely, you just didn’t find something you actually enjoyed enough to stick to.

One of the most common questions I hear as a physical therapist is, “What kind of exercise program is best for me?”

My answer is always, “The one that you enjoy enough to show up for every day.”

There really isn’t a right or wrong answer. And while this approach sounds simple in theory, it can take some trial and error to figure it out.

One of the most common problems I run in to is the use of the word “exercise”. For some, it carries a lot of baggage because they think they have put off developing an “exercise” habit for too long. They fall into the trap of thinking it’s too late for...

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