Physical Therapy Services by Ayres Physical Therapy and Wellness

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1. Muscular Strength

• Muscular strength is the maximum amount of force that a muscle or muscle group can exert against resistance in a single effort. It is essential for activities requiring lifting, pushing, pulling, and other forms of resistance. Strength training exercises, such as weightlifting, resistance band workouts, and bodyweight exercises like push-ups and squats, are effective for building muscular strength.

2. Muscular Endurance

• Muscular endurance is the ability of a muscle or muscle group to perform repeated contractions over a prolonged period without fatigue. It is crucial for activities that involve sustained muscle effort, such as hiking, cycling, or performing multiple repetitions of an exercise. Endurance training focuses on improving the muscles' ability to withstand fatigue and maintain performance over time through exercises like circuit training, high-repetition weightlifting, and bodyweight exercises.

3. Cardiorespiratory Endurance

• Also known as aerobic fitness, cardiorespiratory endurance refers to the ability of the circulatory and respiratory systems to supply oxygen to muscles during sustained physical activity. It involves the efficiency of the heart, lungs, and blood vessels in delivering oxygen to working muscles! Activities that improve cardiorespiratory endurance include running, swimming, cycling, and brisk walking.

4.Flexibility

• The dreaded flexibility. If you're like me and struggle with being flexible this one is for you! Flexibility refers to the range of motion around a joint or group of joints. It is essential for maintaining mobility, preventing injuries, and performing daily tasks with ease. Flexibility training involves stretching exercises that target major muscle groups and improve joint mobility. Activities such as yoga, Pilates, and static stretching routines help increase flexibility and reduce muscle tightness.

5. Body Composition

• Body composition refers to the proportion of fat, muscle, bone, and other tissues in the body. It is an important indicator of overall health and fitness. Achieving a healthy body composition involves maintaining an optimal balance between lean body mass (muscle and bone) and body fat. Regular exercise, along with a balanced diet, plays a significant role in improving body composition by reducing excess body fat and increasing muscle mass. Combining cardiovascular exercise, strength training, and healthy eating habits can help achieve and maintain a healthy body composition. Meet with our local nutritionist and personal trainer to continue to learn ways to keep a healthy body composition.

Recommendations by the Physical Activity Guidelines for Americans by the U.S Department of Health and Human Services:

• Adults
  • 150 - 300 minutes a week of moderate- intensity physical activity a week, or, 
  • 75 - 150 minutes a week of vigorous- intensity physical activity a week.
  • Muscle Strength Training 2 or more days a week.
• Children
  • Aerobic: 60 minutes or more per day. Moderate- or Vigorous intensity. Vigorous should be at least 3 days a week.
  • Muscle Strengthening: At least 3 days a week. Part of their 60 minute sessions.
  • Bone Strengthening: At least 3 days a week. Part of their 60 minute sessions.

Physical strength is essential for maintaining health, independence, and overall quality of life as individuals age. Incorporating regular strength training exercises into one's routine can help preserve muscle mass, prevent falls and injuries, support metabolic health, maintain joint function, and promote mental well-being well into later life.

Everyday Life Demands:

• Physical strength directly impacts one's ability to perform everyday tasks independently. Tasks such as standing up from a chair, climbing stairs, carrying groceries, or getting in and out of bed require sufficient strength in various muscle groups. Preserving strength enables older adults to maintain their autonomy and continue engaging in activities that contribute to their quality of life

Bone, Joint, and Tissue Health:

• Strength training exercises stimulate bone growth and density, which is particularly beneficial for preventing osteoporosis and reducing the risk of fractures. Strong muscles support and stabilize joints, reducing the risk of joint pain, stiffness, and degenerative conditions such as osteoarthritis. Additionally, regular strength training helps maintain flexibility and range of motion in the joints.

Metabolic Health: Fight the Good Fight

• Muscle mass plays a significant role in metabolic health and weight management. Maintaining muscle mass helps regulate metabolism and insulin sensitivity, reducing the risk of conditions such as obesity, type 2 diabetes, and metabolic syndrome. Overall, promoting increased life-span and enjoying all the years of your life.

The Hard Truth: 

1. Studies show that 1 in 4 individuals ages 65 and older will have a fall each year!  37% of those will require medical treatment/ hospitalization. 
2. Falls are the leading cause of injury-related death among adults ages 65 and older, and the fall death rate is increasing. The age-adjusted fall death rate increased by 41% from 55.3 per 100,000 older adults in 2012 to 78.0 per 100,000 older adults in 2021. (CDC,  https://www.cdc.gov/falls/data/index.html).

Good News, WE CAN HELP!

Environmental Assessment:

• Physical therapists can assess home environments and find risk factors such as cords, lose rugs, and assess for hand rail needs and other tripping hazards. As well educate on shoe wear, pet friendly environments, and lighting to ensure a safe and fall hazard free living area.

Strength and Balance Training:

• Strengthening exercises targeting the core and lower body muscles  are vital for improving stability and preventing falls. Balance is another key component of fall prevention. At Ayres Physical Therapy and Wellness we employ various techniques such as proprioceptive training, vestibular rehabilitation, and functional balance exercises to improve balance control and reduce the likelihood of falls.

Progressive Rehabilitation:

• If a fall should occur, at Ayres Physical Therapy and Wellness we can progressively rehabilitate an injury and improve strength, balance, and mobility in order to decrease future risk and injury of such falls occurring again. Let's get back to living a happy and scare free life! 

Stress is a prominent aspect in life. Some stress is good for us to promote task achieving skills and reach goals for health, work related tasks, and living day to day. Other forms of stress can be overbearing and at times cause us to have sensations of depression, feeling unfulfilled, and can cause difficulty completing simple tasks and cope with daily life. 

Physical therapy and exercise can play a crucial role in managing and reducing stress levels in several ways: 

1. Endorphin Release: Exercise stimulates the release of endorphins, which are neurotransmitters in the brain that act as natural painkillers and mood elevators. This release can lead to feelings of euphoria and decreased stress levels.

2. Reduction of Cortisol: Regular physical activity can help lower levels of the stress hormone cortisol in the body. Chronically elevated cortisol levels are associated with increased stress, anxiety, and depression.

3. Muscle Relaxation: Engaging in physical activity promotes muscle relaxation and helps alleviate physical tension that often accompanies stress. Stretching, yoga, and activities like tai chi can be particularly effective in promoting relaxation.

4. Distraction and Mental Focus: Exercise provides a healthy distraction from stressors by focusing your attention on the activity at hand. This can help break the cycle of negative thoughts and rumination that often accompany stress.

5. Improved Sleep: Regular physical activity can improve sleep quality and duration. Better sleep can in turn reduce stress levels and improve overall well-being.

6. Enhanced Mood: Exercise has been shown to have mood-enhancing effects, including reductions in symptoms of anxiety and depression. Even short bouts of exercise can produce immediate improvements in mood.

7. Social Support and Connection: Participating in group exercise classes or team sports can provide social support and opportunities for connection with others, which can help buffer against stress and promote feelings of belonging.

8. Cognitive Benefits: Physical activity has been associated with improved cognitive function and resilience to stress. Regular exercise may enhance your ability to cope with stressors by improving cognitive flexibility and problem-solving skills.

Overall, incorporating regular physical activity and exercise into your routine can be a powerful tool for managing stress and promoting overall health and well-being. However, it's essential to find activities that you enjoy and that fit your individual preferences and abilities to maximize the stress-reducing benefits.