How to Enjoy Exercising

One of the biggest complaints I hear is how hard it is to exercise. I recommend you find exercise to do that you enjoy.

For example, if you hate running, you won't want to wake up early to go for a run. Or, if you hate the smell of chlorine, you won't want to go swimming. However, you may enjoy going for a walk around your neighborhood after work, or you may love biking on the weekends. Or you may find a dance class at your local gym. Find what makes you excited and makes you feel good, and stick to it.
We can be reminded about making exercise fun by watching animals and children play.






Just getting up and moving is so healthy and helps maintain your balance and fitness. Brainstorm a list and ask your healthcare provider if any of those activities would put you at risk for injury given your health and activity level. If you need help starting an exercise program, talk to your healthcare provider or call our office to make an appointment.  Any age is a good age to start exercising.

Share with us what exercise you love to do on our  Facebook page. We'd love to hear from you!

"No Pain, No Gain" Fallacy

I've had new patients (and potential patients) ask me if physical therapy treatment will hurt. I explain to my patients that our first goal is to reduce their pain levels before we restore any lost functionality. Many times I will start with hands-on techniques to reduce pain, restore tissue pliability, and generally prepare the patient, so they can advance without hindrance through exercise and activity training toward their ultimate goal.

Depending on the patient’s needs, we may spend considerable time in our gym or workout area. When I show a patient how to use a certain weight machine, I emphasize that while the exercise may feel uncomfortable, the patient should never experience pain, particularly in the tendon and joint areas. With the first hint of pain, my patient stops lifting that particular weight, and we adjust the joint angle of the movement to a pain-free range. In some cases, the patient may need to stop and work on joint and tendon lubricating exercises before the strength training is resumed for that session.

If you injure yourself, especially as a beginner, you may give up on strength training, fearing that you will hurt yourself again. So, it is important that you know the proper form to avoid injury and that you listen to your body's pain signals. If something hurts, stop and review that your form is correct. If it is, you may need to lower the weight or adjust the movement you're making to put less stress on your tendons and joints in particular. You may want to hire a professional weight trainer so that you can be sure that you are lifting properly and avoiding potential injury. They may also help you adjust certain lifts to put less stress on your joints and tendons.

The Talk Test

At Aptitude Physical Therapy, we are constantly encouraging our patients and social media followers to walk more, mostly because it’s one of the easiest and cheapest forms of exercise to adopt. The CDC recommends 150 minutes or 2 1/2 hours of moderate-intensity aerobic activity per week. We recommend working toward that goal, for example, by walking for 10 minute intervals a couple of times per day. But how do you know that your walking is considered exercise and not just going for a stroll?

According to the CDC , one of the best ways to determine the intensity of your workout is to use the “Talk Test.” If you are able to talk but not sing during any physical activity, you are performing a moderately intense activity. If you have trouble saying more than a few words without pausing to catch your breath, then you are doing a high-intensity workout.

The more you walk every day, the easier it will become. So, going up a hill by your house may at first be a high-intensity workout for you. You may want to find a flat surface to walk on and slowly increase your speed until you notice that walking has become easier.  At that point, if you try the hill again, you may notice the hill isn’t as daunting as before, and you may be able to carry on a conversation going up the hill.

As always, be sure that your physician approves of any physical activity and your exercise plan before you begin. You may also want to ask a friend to join you on these walks so you can test the intensity of your workout with the “Talk Test.” Having a friend along may also help pass the time more easily.

For more information and guidelines for exercising, we recommend the following links.
Exercising with High Blood Pressure
CDC Measuring Physical Activity Intensity

Palms Up to Protect Shoulders

When my kids were little, my wife started having intense shoulder pain. She had been painting walls in our new home, and she kept lifting the heavy paint cans with her palms facing down. That night when she explained the pain to me, we got her some ice to help reduce the pain. (See our blog Heat vs Ice for when and how to use ice properly.) I then showed her a tip to avoid injuring herself in the future by lifting the paint cans with her palms up.

It's second nature for many of us to lift things up with our palms down, like if there's something you need in the back seat. If you find yourself needing to grab your purse or a diaper bag from the back seat, turn in your seat and lift the bag with your palms up. You'll help avoid injury of further injury to your rotator cuff. As I show in the video below, always lift with your palms up to avoid injuring your shoulder, specifically your rotator cuff.

The Bad Rap on Physical Activity

“I ought to workout more.”
“I would lose weight easier if I would just exercise more.”
“I know it’s healthy to exercise, but I just don’t have the time.”

Any of these sound familiar? If so, you’re not the only one who feels pressured or guilty about not being more physically active. After too many failed attempts to go to the gym, you may feel like being physically active is just impractical for you. Even if you magically find extra time one day, you may opt for some pajama bottoms to relax at home instead of changing into workout pants to go to the gym. For many of us, we view exercise as something that drains us and makes us hot, sticky, and tired; instead of viewing exercise as rejuvenating or relaxing.

A recent study conducted by BMC Public Health looked at how women, age 22 - 49, view physical activity on their to-do list. Not surprisingly, low-activity women often viewed physical activity as conflicting with their bigger goals, like family time or work. In contrast, women who were highly active viewed physical activity as contributing to their bigger goals, which were also family time and work. At the same time, some highly active women still reported that they felt pressured or guilty about not being active enough.

The good news for all of us, whether we consider ourselves physically active or not, is that physical activity is not defined by three 30-minute workout sessions per week. Simply moving more (e.g. taking the stairs instead of the elevator, taking the dog on a walk) contributes to a healthier lifestyle.

So how does a person start becoming more active? The recent study by BMC Public Health suggested that the best tip for women to become physically active is to include people in your exercise. Whether you go outside to play with your kids or go on a walk or bike ride with friends, your feelings toward physical activity may become more positive because your physical activity is aligning with the priority of relationships. In turn, the positive thinking and emotions about physical activity will help you stay consistent and see those health benefits.

For more tips and encouragement to become more physically active, follow us on Facebook, Google Plus, or LinkedIn; and subscribe to our YouTube channel. Our goal at Aptitude Physical Therapy is to give you the practical information so that you can better enjoy life.

To read the study, click on the following link.
Rethinking Physical Activity Communication: Using Focus Groups to Understand Women's Goals, Values, and Beliefs to Improve Public Health"

Travel Pains

Vacations are wonderful ways to create memories with loved ones. Traveling, on the other hand, can sometimes put stress on the body. For example, as we grow older, our joints are less forgiving when we sit in a car for too long. Whenever I am traveling, here are some of the things I do to avoid pain after a long day on the road or in the air.

If I am on a flight, I try to get up and walk up and down the aisle every hour to help stimulate blood flow. If I cannot get up because of turbulence, then I pump my ankles and “draw” circles with my feet. If I am driving, it can be hard to stop every hour, but I still try to stop as often as I can to get out and stretch my legs.

If your car or airline seats don’t have good lumbar support, bring a small pillow to put behind the arch of your back. I recommend back support for long and short trips.

Even if you're tempted to avoid drinking water while you’re traveling to cut down on bathroom breaks, make yourself sip water to stay hydrated. Whether I’m flying or driving, I pack a water bottle, so I can refill as often as possible. Staying hydrated prevents many stressful and painful conditions.

These three tips make traveling less uncomfortable for me, and I hope they help spur some good ideas for you to make traveling less stressful and painful.

The Benefits of the Buddy System

We frequently hear about the physical benefits of regular exercise, but exercise can also give you social benefits. If you have a workout buddy or go to an exercise class at the gym, you are more likely to keep exercising regularly by simply being with people who have similar goals. Workout buddies can also give you words of encouragement for those days when you don't feel like you're at your best. On top of that, the people you see at the gym may have similar interests and may become good friends with whom you can enjoy other activities.

If you work from home, if you are a stay-at-home mom, or if you live alone; consider signing up for an exercise class, or ask a friend to participate in an exercise program with you.

Picking Out a Mattress

I've frequently been asked by patients how to pick out a good mattress. As I demonstrate in the YouTube video below, a good mattress keeps our spine in a neutral position so that our backs won't arch too much and cause muscles to tense up.  I avoid box spring mattresses. Instead, I shop for a high-density foam mattress. The ideal thickness for a high-density foam mattress is somewhere between 7 and 10 inches.

I also emphasize that there is a difference between high-density foam mattresses and 100% memory foam mattresses. I avoid 100% memory foam mattress because they tend not to give enough support for your back. In the video below, I demonstrate how a memory foam mattress caves in the middle when I place a set of dumbbells on it.

These are the tips that I follow when looking for a mattress, and I find that I sleep much better. I hope you find these tips helpful, too.

National Heat Awareness Day

While summertime is a fun time for physical activity outdoors, the heat can be potentially dangerous causing heat cramps, heat exhaustion, or heat stroke. There are several things you can do to protect yourself, your family, and your pets from heat-related illnesses and even death.

Watch the weather

Either check the weather daily or download a weather app onto your phone so you will get weather advisories from the National Weather Service such as Excessive Heat Outlooks, Excessive Heat Watches, Excessive Heat Warning/Advisories.

Avoid exercising at the heat of the day

If at all possible, stay in the shade or indoors when it’s hottest outside. If you want to go outside for your daily exercise, a good rule to follow is to be sure that your shadow is longer than you are.

Drink plenty of water throughout the day

Many of us can be dehydrated even when cool outside. Signs of moderate dehydration are a dry mouth, sleepiness, thirst, decreased urine output, dry skin, and headaches. When it’s hot outside and when you workout, you need to be even more cautious that you keep replenishing your body with water, as your body is made up of approximately 65% of water.

If you believe someone is experiencing a heat stroke it is important to call 911 immediately.

For more information about heat safety tips, check out the National Weather Service Heat Safety Tips and Resources.

Picking Out Walking or Running Shoes

My daughters frequently tease me about how picky I am when shopping for shoes. When they were younger, we created a system for how we would pick out their shoes, especially for walking/running shoes.

1. Make sure you have enough toe space.

When you're walking or running, your foot will naturally go forward in the shoe. So, you want to make sure you have enough space for when you're walking or running so that your toes won't get squished or stubbed.

I would have my girls try on the shoe size we thought was correct, and then I would test them with the "thumb test." I would press at the toe of the shoe to see how close the big toe was to the tip of the shoe. I wanted them to have about a half inch of space.

2. Check where the shoe bends.

Because our feet naturally bend at the ball of the foot whenever we walk or run, I want to make sure that the shoe will also bend where my foot naturally bends. As seen in the photo below, I take the shoe with one hand perpendicular to the front of the shoe and the other hand perpendicular to the back of the shoe. If the shoe bends anywhere but at the ball of the foot, I put the shoe back on the rack and keep looking.

3. Check where the shoe doesn't bend.

I also always check the arch of the shoe to make sure that it does not bend. I grab the bottom of the shoe with my hands on either side of where the arch of my foot would be. I pull to see if the shoe gives or moves. If it does give, I put the shoe back on the rack and keep looking for a shoe that will give proper support.

4. Does your foot "pop" out of the shoe?

While this point isn't necessarily a selling point for me, I also take note if my heel tends to slide up in the back of the shoe. This can cause blistering, especially when you start wearing the shoe for long periods of time to walk or run. However, if I am comfortable that the shoe fits all of my other requirements listed above, I may still get the shoe. I can add a cushion or layer of material at the back of the shoe to take up the extra space that is causing my ankle to "pop" out of the shoe.


For more tips on how to pick out comfortable shoes that you can wear all day long, check out our YouTube video "Choosing the Right Shoes."

Gardening Counts As Exercise

This time of year, more people are going outside to do yard work or to start their gardens. Whether you're mowing the grass, weeding, or planting new flowers; you can get some great exercise. However, because injury is possible with any physical activity, we must take the proper precautions to avoid injury while working in the yard or garden. Here are some tips that I try to keep in mind whenever I am out in my backyard.

Stay Hydrated

Whether you keep a water bottle outside with you or if you take frequent breaks to go inside to get a drink of water, you need to make sure you stay cool and hydrated, even if it doesn't feel that hot outside. If you struggle with muscle cramps, you may want to drink something with electrolytes.

Use Knee Pads

If you're going to be down on your knees in your flowerbeds, you may want to invest in high quality knee pads or a knee mat. However, if you still experience knee pain afterward, be sure to ice your knees. For tips on safe ways to ice, check out a previous blog, "Ice vs Heat."

Avoid Twisting

If you are planning to be weeding or hoeing,  it can feel natural to twist in order to reach more area. However, twisting can cause injury to your back. Instead, move your whole body so you can reach the area easier without twisting. Again, if you find you twisted without realizing and have injured your back muscles while working outside, be sure to stop to ice your back.


Yard work and gardening can bring great satisfaction as well as great exercise. Just be sure you stay hydrated and avoid injury.

Lifting Properly During Spring Cleaning

Many of us will be spending more time cleaning in the home, garage, and yard. Whether you’re throwing out heavy trash bags or giving away boxes to charity, be sure you’re lifting properly to avoid strain or injury. Keep these tips in mind:

• Squat. Instead of bending over to pick up box of throw-aways, squat down and lift with your legs.
• Avoid Twisting. Be careful not to twist while you’re lifting. Instead, lift the box or bag to an upright standing position, and then walk to reposition your body to where you need to place the box or bag.
• Split up heavy loads. If a box is overloaded, take the time to split up the contents with a second box. Taking a second trip is worth keeping yourself from injury.

Don’t forget to take breaks to admire your hard work, grab a drink of water, and catch your breath.

Exercise through Volunteering

When you volunteer to walk or run for a 5K, you know that you will also personally benefit from the physical activity. Yet, there are more ways that just walking or running to get a little exercise while volunteering. You may be able volunteer at a local kitchen to wash dishes, serve meals, and organize the pantry, all of which fight our sedentary habits. Other organizations may need help with landscaping or janitorial cleaning. Even something as simple as sweeping can give you a decent workout.

A few things to be aware of while doing manual labor to reduce the risk of injury:

1. Lifting heavy objects. Squat down to lift heavy objects. Read Kelly's blog for more information about Lifting Properly to avoid injury.
   
2. Refrain from twisting. It's easy to injure your back by twisting quickly while doing manual labor. Instead of twisting, try to turn your whole body, whether you're moving a box or sweeping.
3. Take breaks. Even though you're volunteering, you still need to be able to take breaks. Be sure to use that time to stay hydrated.

If you ever experience pain, stop whatever you're doing to prevent further injury. I suggest using ice on the injured area as soon as possible. For more tips on how to properly use ice on an injury (and when to use heat instead), check out our blog Heat vs Ice.

To add variety to your exercise routine, look for volunteer opportunities and get exercise at the same time.

Dancing for Valentine's Day

Finding a non-cliché way to celebrate Valentine's Day can be difficult, especially if you're on a diet and trying to avoid the chocolate sweets. While we may not think of exercise as a fun way to celebrate, it may just get your heart rate up and fill your heart with laughter and love, especially if you ask some loved ones to join you.

When my kids were little, we used to have impromptu dance parties. Sometimes we would waltz, twirl, jump around, or all of the above! Our dance form didn't really matter; we were just having fun spending time together as we got in some good cardio exercise! If you have kids of your own, you can start up an impromptu dance party to the radio or attend a local daddy/daughter dance.

Even if you don't have kids, you can still have some fun dancing this Valentine's Day. If you feel like staying home, you can purchase a dance exercise videos on DVD or you can stream one online. If you can't dance, there are some good walking videos set to music. However, if you do feel like going out, you may look for a contradance or a Zumba class. Whether you invite a friend or go to make friends, it'll be sure to get your heart rate up as you have some fun celebrating Valentine's Day.

Lifting Properly While Deep Cleaning

With those unseasonably warm days keep showing up this winter, many of us may want to take advantage to clean out the garage, organize the coat closet, or start early on yard work this year. Whether you’re throwing out heavy trash bags or giving away boxes to charity, be sure you’re lifting properly to avoid strain or injury. Keep these tips in mind:

• Squat. Instead of bending over to pick up box of throw-aways, squat down and lift with your legs.
• Avoid Twisting. Be careful not to twist while you’re lifting. Instead, lift the box or bag to an upright standing position, and then walk to reposition your body to where you need to place the box or bag.
• Split up heavy loads. If a box is overloaded, take the time to split up the contents with a second box. Taking a second trip is worth keeping yourself from injury.

Don’t forget to take breaks to admire your hard work, grab a drink of water, and catch your breath.

Ways to Stay Active Throughout Your Day

Sometimes, we have trouble motivating ourselves to stay active, yet one of the best ways to fight a sedentary lifestyle is to simply plan activity throughout your day. Here's some ideas you can try to add to your day-to-day activities.

Walking to Get the Mail

It's easy to drive down to the mailbox, but taking the time to walk to the mailbox everyday can help benefit your health and fitness. Or, if you have a post office box, try parking out farther and walking in to get your mail.

Toe Raises While Brushing Teeth

Whether you're getting ready for your day or getting ready for bed, try doing toe raises while at the sink. You can use the counter to help keep your balance as you workout your calves. You can also try this when you hand-wash dishes.

Get Up Off the Couch

When you are watching TV, get up during commercials or set a timer to prompt you to get up at least once an hour. You can do squats, stretch, take out the dog, or walk in place or around the couches. You can even try dancing to the music of commercials, which may give you an ab workout from laughing! :)

Take Breaks at Work

In this Age of Information, many of us have desk jobs. When you're having a busy, stressful day, it's easy to forget to get up to take breaks. Research shows that we need to get up at least once per hour to walk around for five minutes. Walking around every hour helps save the lining of your arteries and vessels in your legs, which helps increase blood flow. For more tips on how to reduce pain related to sitting at workstations, read our blog "Workstation Tips."

Remember, the most important aspect when trying to become more active is to take small steps. Choose one lifestyle change until it becomes a habit. Then, you can add another lifestyle change or additional exercise. As long as you aren't experiencing pain, any physical activity counts!

Warming Up This Winter

When most people think of staying warm during the winter, they think of putting on more layers of clothing, turning up the heater, starting a fire in the fireplace, or cuddling underneath blankets. We tend to forget that activity can also warm our bodies up.

When my twin girls were younger, they would put on sweaters and wrap up in blankets whenever they were cold while doing their homework. I suggested every time they felt a little cold to get up and do a set of squats. By the end of the day, they would work in quite a bit of exercise and help themselves stay warm through activity.

Try finding exercise that you enjoy. You can walk around the house for a few minutes, maybe even picking up some clutter as you go, or you can do your home exercises from your doctor or physical therapist. Even stretching can help you warm up. Just remember to have proper form with whatever exercise you choose to keep yourself from injury.

Walking on Ice

I remember one winter I slipped on the ice and landed on my elbow. Oh, did it hurt!

Going out after a winter storm can be dangerous, and falling on ice can cause a more serious injury than just a sore elbow. After my slip on the ice, I wanted to share precautions I take when walking on ice. Although these tips may help prevent you from falling and hurting yourself, they cannot guarantee you won't slip or fall. My best advice is to just stay home until the roads, sidewalks, and parking lots are cleared; that's the safest way to keep yourself from a fall and possible injury. I also recommend keeping a pair of ice cleats in your car or in your home so that you have extra traction on your shoes if you have to go out.

If you find you have to go out on the icy roads, remember the following tips when walking on ice.

• Take small steps.
• Keep your center of gravity above your feet.
• Don’t accelerate quickly. Walking at a steady pace allows you to maintain your balance if you begin to slip or fall.
• Avoid slopes where you can lose your balance easily.
• Never slide your feet. If your foot should catch on a rock or other object, it could cause you to stumble and fall.

Whenever you're about to step out of a car or out of the house, try testing the ground to see if it's slick. Hold onto something to keep yourself secure as you check if the ground is slick.

To summarize, stay inside if at all possible. If you have to go out, put on a pair of ice cleats and keep the above tips in mind.

Make a fresh start when necessary

Do you make New Year’s resolutions? Some people are so discouraged from failed goals from the past that they don’t even attempt to make resolutions in January. Developing a healthy lifestyle is a goal worth making permanent. The most important habit is not quitting, but starting again whenever necessary. If you ate too many sweets at holiday parties, start again planning healthy snacks. The present is always a great time to start a new exercise program. If you find yourself feeling sluggish in June, try making a mid-year resolution! If you need motivation and direction for healthy exercise, you can always call and make an appointment with your physical therapist. When you find yourself suffering the consequences of poor lifestyle choices, resolve to start again.