How Physical Therapy Can Help You Get Healthier
February 2025 Newsletter
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 Rocky Mountain 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.”
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 Rocky Mountain 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!
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
1. Park at the far end of the parking lot, so you have to walk a little further to get to the store.
2. Take the stairs whenever possible.
3. Do some stretches or core exercises while you’re watching TV.
4. Go for a quick walk around your building during your lunch break.
5. 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 Rocky Mountain Physical Therapy for More Tips!
Our physiotherapists 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!
Patient Success Spotlight
“This place is incredible! They really listen to where you are having issues, what’s your pain level, and what would you hope to achieve.
During the sessions, the atmosphere is relaxed, and you get so immersed in the exercises that you don’t notice the time flying by! I especially appreciated the personalized at-home exercise plans they sent to my email. I had the pleasure of working with Ian and Val, both of whom were highly professional and great listeners.
By the end of my physical therapy, my progress was remarkable and much improved! I highly recommend Rocky Mountain Physical Therapy!”
—Mary R.
Feel Better by Eating Better!
Anti-Inflammatory Ginger & Turmeric Carrot Soup
This delicious ginger and turmeric carrot soup is as comforting as it is healing. Packed with strong flavors like garlic, fennel, and ginger, and full of anti-inflammatory ingredients, this is the perfect winter soup.
Directions: Heat the olive oil in a large dutch oven or saucepan. Add the fennel, leeks, carrots, and squash. Sauté for 3-5 minutes until the veggies start to soften. Add the garlic, ginger, turmeric, salt, and pepper, and sauté for a few more minutes. Add the broth and coconut milk. Bring the mixture to a boil, cover, and simmer for 20 minutes. Once the soup is cooked, add it to a blender and blend until creamy. You could also use an immersion blender. Taste and adjust the seasonings to your taste. Serve immediately with a dollop of coconut yogurt and enjoy!
https://www.simplyquinoa.com/anti-inflammatory-ginger-turmeric-carrot-soup
Ingredients
- 1 tablespoon olive oil
- 1 leek, cleaned and sliced
- 1 cup chopped fennel bulb (1 small head)
- 3 cups chopped carrots
- 1 cup chopped butternut squash (or more carrots)
- 2 garlic cloves, minced
- 1 tablespoon grated ginger (about a 2-inch piece)
- 1 tablespoon turmeric powder
- Salt & pepper to taste
- 3 cups low-sodium vegetable broth
- 1 can lite coconut milk (14.5 ounces)
Exercise of the Month
Standing March
Start by standing up straight (place both hands on the back of a chair for support if needed). Slowly lift one knee up towards the ceiling until it reaches hip height and then lower it back down. Do the same with the other leg keeping the abdominals contracted the whole time. Repeat exercise 10 times.
Meet Our Staff
Dr. Jennifer Bruer Vandeweert
PT, DPT • Regional Director • Clinical Director of Loveland-Orchards
Jamie Schiess
PTA • Manager of Clinics Operations • Clinical Director • Johnstown
Julie Swanson
Practice Manager
Aili Breda
Patient Care Coordinator
Brilee Nightengale
Patient Care Coordinator
Christina Skinner
PTA, Clinic Director of Windsor
Brandi Thompson
Patient Care Coordinator
Dr. Tyler Shandra
PT, DPT, CSCS • Clinic Director of South Fort Collins
Dr. Emily Derrera
PT, DPT • Clinic Director of Greeley
Dr. Ian Davis
PT, DPT
Dr. Connor Hughes
PT, DPT Clinical Director of Central Fort Collins
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.