You Don’t Have To Be Perfect When It Comes To Exercise

You Don't Have To Be Perfect When It Comes To Excercise lake city pt physical therapy hayden spokane valley coeur d alene post falls sheree dibiase

87%

 

Made it, twenty-seven out 31 days in the month of January with 60 minutes of exercise.   Not an “A”, but remember perfection is not the goal.  Increasing our time frames for exercise and making a commitment toward our health is the goal for the year.  And 87 % is a good start.    So what is your start for the New Year?  What is your goal for your kids and family?  You need a plan. 

 

Drew Brees, a Super bowl quarterback, decided he wanted to make a difference  for the kids in this country in regards to their fitness.   He is a spokesperson for NFL Play 60.   This program was established to get our kids up and moving for 60 minutes a day.  He was encouraging them to not only play sports, but to do anything active everyday.  The Center for Disease Control and Prevention reported that in 2010, one-third of our children and adolescents were overweight or obese.  That is one out of every three children that you know.   Those statistics are frightening.    

 

This year Brees has partnered with Kinect X-box 360 for Fitness.   They have developed a fun way to keep our kids on the move even in the winter, or when it’s raining and they can’t leave the house.   Our kids are gamers, and by using gaming technology we can peak their interest in fitness and to teach them that fitness is fun!   It’s called the “60 Million Minute Challenge”.     The goal is to recruit one million kids to be active for 60 minutes a day.  Wow, what a challenge.  Your kids can go online and sign up and participate in the challenge to make a better life for them and you.  We know from research that kids like to emulate their parents.  What are you teaching your kids about health and fitness?  Do you exercise for 60 mins a day?  How about you take the challenge with them for 60 mins a day.  

 

Sixty minutes may seem like a lot for you, so here is where you physical therapist can become a significant partner for you in this endeavor.  Physical therapists are your fitness experts.  They have a unique understanding of your fitness needs.  They can analyze your movement patterns and see your deficits and your strengths and then help you tailor a fitness program especially for you.  They understand injuries, disease pathologies and they work with all levels of health related challenges.  We call them challenges because they deal with physical changes in their patient’s bodies everyday and nothing intimidates them.  They know that fitness is the only answer, no matter where you are at in your health status.  Take the challenge, 60 mins everyday.  See if you can do better than 87 %.  I know you can.  I’m rooting for you!

 

Sheree DiBiase, PT and her staff at their Hayden, Coeur d Alene and Spokane Valley physical therapy locations can be reached at (208) 667-1988. They’re here to help people be their healthiest selves : ) 

 

How to Measure Your Pain And What’s An Acceptable Pain Level

How to Measure Your Pain And What's An Acceptable Pain Level lake city pt sheree dibiase

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“Oh just live with it and it’s all in your head”.     I have heard those statements a lot in my 28 year career as a Physical Therapist.    Part of those statements sound true however there is definitely more to the story.  Recently, one of my patients told me that Arthur had come to visit.   At first I thought what? Who in the world is Arthur?  She then quickly clarified that Arthur is the nickname for her arthritis.  She calls it that when it flares up.  We both laughed and suddenly I wondered how many people out there just live with Arthur everyday and think that they have no other choice.  

 

In physical therapy everyday we are constantly asking our patients what is yourpain today on a scale of 1 to 10?  I am sure they all get tired of the question.  Some even laugh and say I don’t even know.  I just know I can’t look over my shoulder when I drive, or put on my shoes and socks or lift a gallon of milk off the top rack in the refrigerator.  So what is your answer,  on a scale of one to ten today?  Are you above a six out of ten with your shoulder pain or your neck that is so stiff you have a headache?   

 

Here’s what we tell our patients.  Anything over a six out of ten is too much pain and there are things you can learn to do and things we can do in physical therapy to help you.  You do not have to live with pain like that, period.   Anything above a 6/10 is too much pain.   Your mind and your body are so connected that you can deal with pain below a six, but when it rises above a six, it is way too much.  Your body and your mind are so connected that we become frustrated and agitated when are pain goes to high.  So don’t think just because Arthur came to visit he has to stay.  There is a way to keep him from taking up permanent residence.  We might not be able to get rid of him all together,  but we can help you deal with him so your pain is below a six out of ten.  So just come into physical therapy and we will help you find some answers.  

 

Sheree DiBiase, PT and her staff at their Hayden Idaho, Coeur d Alene Idaho and Spokane Valley physical therapy locations can be reached at (208) 667-1988 and  they are happy to help you learn how to keep Arthur from taking up residence.  

 
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How To Improve Lymphatic System Function

How To Improve Lymphatic System Function lake city pt
Recently I flew to the East Coast to see my parents and go to a meeting. Two plane flights from Spokane to Denver and then on to Baltimore, Maryland. Well you know how you feel after you sit for that long a period of time. Your legs are stiff and your ankles look like they are two sizes too big for you. This is a time when you really need your lymph system to be up and running so not all this fluid collects just because you are sedentary.

The lymph system is an important system for your daily function. It works together with the cardio-vascular system and the immune system to absorb, collect and transport fluid and protein molecules. It has an important role against infection and tumor growth.

There are four easy ways to make sure your lymph system is up and running everyday, but it means you have to find time in your day to take care of yourself.

1) Exercise- Exercise activates the Muscle pump to enhance the flow of your lymph system. An example would be when you fly; you should do ankle pumps and ankle circles. You need to slide your foot back and forth bending your knee to pump the lymph nodes behind your knee. Then stand in the aisle and squat up and down for 2 mins. These things as simple as they are keeping are lymph system up and going.

2) Breathing- Deep belly breathing is an easy thing to do throughout your day. You can do it in any position, sitting, standing, or laying down. Stop now and put your hand on your tummy just over your belly region. Inhale deeply and slowly to the count of 4 and then exhale slowly to the count of 4. This deep breathing stops the stress response and stops the cycle of the release of cortisol, which is hard on the body when too much is being released into your system everyday. As those of you who do Yoga know this slows down your heart rate and decreases your blood pressure and you can take a mini vacation anywhere you are.

3) Skin massage- Gentle massage of your skin towards your heart. 10 mins everyday. Do it while you put on your lotion in the morning and at night. Your lymph system likes this gentle motion and stretch of the skin, it stimulates the body to mobilize any debris hanging around.

4) Arterial perfection- All this means is that we want to increase the blood flow to all our body parts which in turn will help motivate our lymph system to be more efficient. Walking, biking, and swimming are easy ways to accomplish this. All you need is 30 mins a day. The lymph system especially likes swimming. The water makes a natural pressure gradient that keeps the lymph system very happy.

Here’s to your lymph system. Take care of it and it will take care of you.

Author Sheree DiBiase, PT is the owner of Lake City Physical Therapy. She specializes in women’s health, lymphedema and breast cancer care. She has over 30+ years of experience practicing. If you have questions, reach out to here via Lake City PT’s Facebook.

Why You Need To Be Fasting Once A Week

why you should be fasting lakecitypt

Twenty-four hours is a long time for fasting, but I made it. I fasted last week for 24 hours for the first time and I couldn’t believe I could actually do it. I decided to do it after talking to a physician and his wife who are fasting now one day a week. He explained all the physiology that goes on in your body when you fast and I definitely have a little work I need to do so I thought I would give it a try. Let’s just say this, by 2:30 in the afternoon, I felt like I was starving and I wanted to be done. But I kept going and drinking lots of water and I even exercised that night after work and I was happy when 24 hours was over.

Fasting is not a new idea. It has been done for religious practices and other reasons throughout the years, but in the present day there is research that the health benefits with fasting are worth taking another look at for losing weight. Dr. Michael Mosley’s book “The Fast Diet” and Dr. Carolyn Apovian’s book, “The Overnight Diet” are receiving a lot of attention with the idea that when you fast it jumps starts your ability to lose weight.

“There is one advantage that the intermittent fasting appears to have over a standard (calorie restricted) diet: studies suggest that when you do intermittent fasting you lose almost exclusively fat according to researchers, Dr. Krista Varaday and Dr. Michelle Hoffman”. They found that with a standard diet you lose about 75 % fat and 25 % lean muscle and with the fasting regime you lose between 85-100% fat. On Mosleys’ plan he allows men to have 600 calories a day on their fasting days and women 500 calories. On his program they actually fast 2 non-consecutive days a week and the weight lose is quite significant. According to Mosley this type of fasting is being studied to help ward off the likelihood of cancer, dementia and Type II diabetes.

Dr. Carolyn Apovian appeared on the Dr. Oz show with her “Overnight Diet”. She has a once a week fast, in which she allows you to drink protein smoothies (she feels the best protein is Whey and casein mix) and then the other 6 days of the week you follow-up with a low calorie, protein rich diet of regular foods. According to her and Dr. Oz, we all lose 1% of our muscle mass per year and muscle is what keeps are metabolism revved up, so that is why it gets harder and harder to lose weight as we get older. With her program you can eat fruits, vegetables and protein and she feels says it burns fat and not muscle and it increases your metabolism so it helps you decrease your overall weight. She believes her diet decreases your risk of heart disease, Type II diabetes and cancer and increases your longevity.

In the fast that I did I did not eat any calories at all. It is a true fast and it is a way for your body on a cellular level to be stressed and then it mobilizes all of your fat stores to metabolize for needed energy. In many ways this is exactly what we do in physical therapy with our patients everyday that have a tendonitis, plantar fasciitis or a muscle strain. We want the body to heal the tissue that is damaged so we rally the tissue on a cellular level to evoke a change. That’s how you make new tissue.

You stress it and it then responds with new blood supply and resulting new growth. Our other tissue is no different. If we never stress the system, whether it is our cardio-vascular system or our musculoskeletal system how can it change. So change it up. If the way you have been eating or exercising isn’t working for you don’t be afraid to see your MD and ask for the help you need with a new plan. Every body is different and every system needs to be challenged to move to the next level. Don’t be afraid to step forward this spring to a new you. Get moving, we are rooting for you, because your health matters to us.

Author Sheree DiBiase, PT is the owner of Lake City Physical Therapy. She specializes in women’s health, lymphedema and breast cancer care. She has over 30+ years of experience practicing. If you have questions, reach out to here via Lake City PT’s Facebook.

Holiday Mental Health Tips For Women

Mental Health Tips for the holidays lakecitypt 1

I just love this time of year with all of its traditions and festivities. I love to visit withall my family and friends and celebrate another year together. I especially love all
the good food, treats, and last minute invitations for fun activities. Along with all
that action often my plan for a healthy life can go right out the window. So try a few
little things to help you be healthy while you are having fun.

1) Laugh Often- Laughter really is the best medicine! Use your energy to lift each
other up and laugh at the silly parts of our everyday life. Think of fun ways to make
others laugh, this will help you to see the joy in this Holiday Season. How can you
not like Frosty the Snowman and old reruns of “I Love Lucy” when she is working in
the candy factory?

2) Don’t Take It Too Serious- The holidays can have a lot of pressure to them and
sometimes emotions run high and people say and do things that really they don’t
really mean to say or do. Don’t hold too tight to these words and remember you
have a chance to use your words to tell people about all the things you love about
them, even if it is your Aunt Mabel and you still remember that she told you she
didn’t like your Christmas dress 20 years ago.

3) Find Time to Exercise-Even if you can’t fit in your whole regular routine at the
gym sneak in 10 mins here and 15 mins there to go walking with your sisters or go
ice-skating with your kids. All those minutes add up and keep us well.

4) Plan Ahead-If you know particular situations are difficult for you, dinner at your
in-laws or the holiday office party, come up with some one-liners to stop the nasty
progressions of unwanted conversations or simply remove yourself from the line of
fire. Then make a plan to decide whether those conversations are something you
need to have sometime later in private. No texting or emailing those conversations,
you need to be face to face for those types of talks, it is only fair to everyone.

5) Make Time For You- We often get so busy at this time of year we sometimes
forget that we need to re-connect with our own heart. Take 5 mins and sit by the
fire with a cup of tea and put your feet up. Go to a Yoga class you have wanted to do
forever with your friend, just because. We all need a little down time and only you
know what that is for you, no one else, not even your spouse can tell you what that
is. My Mom loved to cook and bake and when we were little she would tuck us in
bed with my Dad home in the other room and she would run to the grocery store to
walk the aisles in peace and quiet and get ideas. She lived on the edge.

6) Just Say Yes- Take a chance and live outside your comfort zone. Many of us live
our lives locked in fear of what might happen. Say yes to the neighbors’ invitation
for hot chocolate around the bonfire while sledding or yes to the friends who are
going caroling in the nursing home. Say yes to the charity or to the soup kitchen
request for help, your heart will thank-you.

7) Eat and Drink- Responsibly of course, but do it and enjoy it! Try the new bread
pudding your girlfriend made and the dark chocolate that was flown in from Europe.
Just have one piece instead of two and one drink instead of 3. Often at family get
gatherings we overeat or drink due to stress. Think ahead about what stresses you
when you are there and drink a nice glass of water with lemon or tea instead.

8) Be Thankful- My favorite part of this time of year is exactly that, being thankful.
I am thankful for my health, my boys, my friends and my family all over the country.
I think of all my patients and all the challenges that they are facing everyday and I
am thankful for them that they get up everyday and keep fighting for their health.
There is nothing better to fight for than that: your health and the people you love.
Happy Thanksgiving!!!

Author Sheree DiBiase, PT is the owner of Lake City Physical Therapy. She specializes in women’s health, lymphedema and breast cancer care. She has over 30+ years of experience practicing. If you have questions, reach out to here via Lake City PT’s Facebook.

lake city pt hayden physical therapy how does yoga relieve stress

How Does Yoga Reduce Stress

lake city pt hayden physical therapy how yoga reduces stressThere are many different forms of Yoga. The word Yoga means “to unite” or “to join”, some say that it can mean “connection” or “contact.” The most frequently talked about form of Yoga in western cultures is called Hatha Yoga. It concentrates on the health and purity of the body. Yoga originally was one of the six orthodox schools of Hindu philosophy, however through the years many other religious groups included this tradition in their belief systems.

Hatha Yoga has the Yoga Sutras with posture and then breathing component mixed together. James Raub calls it a “psychophysical Yoga”. You can see then that Yoga can attain this mind body connection through a disciplined method towards a specific goal. In many religious traditions, Yoga was used to connect into a spirit-filled life force. Today the goal of Yoga is often to alleviate health problems, decrease stress and create a form of exercise that restores us.

Yoga Postures Names

There are many postures in Yoga. The postures are called asanas, and they are a steady, held pose. Many are named after things in nature such as the cobra, crane, eagle, locust, scorpion, tree, dog, lotus, etc. Some are named after shapes, such as a half moon, bridge, and triangle.

These postures are all done to accomplish specific goals for the body and mind. The “corpse” for example is done to relax the whole body, release muscle tension, calm the nervous system and helps decrease the symptoms of heart problems. (The corpse posture is exactly how it sounds, you lay flat on your back, with your palms up, and eyes closed. Your feet our hip width apart and you push your shoulders away from your ears. You relax your facial muscles, your throat; you swallow a couple of times with your tongue behind your first row of teeth. You then relax your pelvis, abdomen, and diaphragm and expand your ribs. You then let your spine relax into the floor and you lay still and motionless. As you do this all you concentrate on is your breathing patterns. You breathe in through your nose to the count of four and then out through your nose to the count of floor. You will consciously let all thoughts drain out of your body.) And I am telling you after a hard day at work this posture is one of my favorites.

Yoga Breathing

lake city pt hayden physical therapy how does yoga relieve stressBreathing in Yoga is called prana. It has lots of meanings. Some are: breath, respiration, life, vitality, wind, energy and strength. The ability to control your breath leads to the ability to control your mind. The ability to control your breath also leads to the ability to refresh and rejuvenate all of the systems in your body. According to Hatha Yoga Pradipika, “When the breath wanders (i.e. irregular) the mind is also unsteady. But when the breath is calmed, the mind too will be still, and the yogi achieves long life. Therefore one should learn to control the breath.” The breathing is the connection to the mind with the postures you are in.

This connection then allows your body to access this same peace of mind anytime throughout the day whether you are having a stressful day at the office, driving in dangerous traffic or having a “discussion” with your teenagers or boss. Remember, the more you practice these techniques the better you get at them and then they will become automatic. Do not be afraid to use your breathing techniques anywhere you go. They will help you have the tools to control your daily response to many stressful life situations. And yes it is as easy as breathing.

Should I Do Yoga?

So, is Yoga for you? Well it depends on your goals? Do you need a way to exercise, reduce stress and have a feeling of overall well being? Then Yoga might just be the thing for you.

I hope you enjoyed the article and if you have any questions comment them below so they can be answered 🙂

Next Article – How To Take Care Of Your Skin

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how to have soft skin lakecitypt

How to Take Care of Your Skin

waht is the Epidermis how to take care of your skin lake city ptOh, Spring is here at last and we are shedding our coats and layers of camouflage for short sleeves and the hope of warmer weather. Our skin is our body’s largest organ and so often it is overlooked when it’s been covered all winter. According to the American Academy of Dermatology “your skin shows how healthy you are on the inside”.

What Are The Layer Of The Skin

The Integumentary system is what the skin is called. The layers of our skin help to protect and regulate our body everyday. The epidermis is the outer layer of the skin. The epidermis it the most important layer to take care of daily.

When it becomes cracked, scaly, dry or broken it is an invitation for problems. In a healthy immune system, our body can ward off all these pesky little germs without a problem, but if our immune system is compromised at all, the skin tells all.

Lake City PT’s physiotherapists always assess the integumentary system every time we see you. We look for signs of change in your skin. We look at the texture, the temperature, the turgor, the color, and the moisture of the skin.

We check to ensure breast cancer scar lines are healing, that they are soft and supple without excessive thickening (keloids). We instruct in proper wound care to improve the rate of healing. We monitor the tissue to check its sensitivity after radiation, chemotherapy or use of certain medicines to keep the skin as healthy as possible.

We check to see that the skin is flexible and pliable and that scars and bruising do not produce restrictions so skin can’t move freely. If there is excessive swelling due to injury, such as an ankle sprain or twisted knee, the skin gets stretched and loses the natural tone and proprioception, which makes the joint feel unstable, so we utilize techniques such as edema reduction massage and kinesiotex taping and cold laser therapy to restore the skin and surrounding tissue.

How To Keep Skin Healthy

Remember, your skin has a natural acid mantle that destroys the germs that we come in contact with on a daily basis. It is when we don’t take care of our skin that it can become a problem.

It is that little hangnail or paper cut can cause all kinds of problems and pain, especially for immune compromised individuals. Our skin can be adversely affected by the excessive use of harsh soaps, chemicals, antibacterial wipes and gels, detergents, constant changes in temperatures, burns, and poor daily skin care.

What Is Good Skin Care

So what is good skin care? According to the Mayo Clinic, there are five very basic skin care tips. Protect yourself from excessive sun exposure, don’t smoke, treat your skin gently, eat a diet rich in fruits, veggies, whole grains and lean proteins (increase your Vitamin C intake), and learn to manage your stress.

Lake City PT’s Coeur d Alene physical therapists understand the need for healthy skin everyday. We teach healthy skin care techniques, such as the use of mild soaps, which are often cream based, natural cleaning products, and lotions that do not contain alcohol, or drying agents.

It is best after showering or washing your hands to put lotion on to keep the skins’ protective barrier lubricated, and then it is less susceptible to skin breakdown due to harsh weather, excessive temperature changes and other daily contacted irritants. When you are cleaning and doing the dishes, it is best to use hypoallergenic gloves that do not allow exposure of the skin to chemicals.

If you have a blister, we suggest you leave the outer layer alone, because the next layer of skin can heal the best, when it is covered by its own protective tissue instead of a Band-aid.We suggest that you keep your nails clipped and clean and use a finger brush under your nails if they are long because that is where bacteria and fungus like to linger.

We encourage you that if you do have a scar that you keep it clean and soft, not wet. If you already have a scab, you can merely keep it soft and supple to ensure the best healing, and never pull off a scab.

What Is Cold Laser Therapy

In physical therapy, we often use cold laser therapy to improve the healing and health of the skin after surgery, to increase healing times of scars and wounds and improve the soft tissue flexibility. If you have a scar, wound or any tissue that you think is inhibiting your normal ability to move, cold laser therapy is a great avenue to try to return your skin and surrounding tissue to normal.

Our skin should be radiant and glowing. When we think of it as an outward expression of what’s inside of us, we will begin to see what it is trying to tell us. Are we taking care of ourselves the way we should, on the inside and the outside? What is your skin telling all?

We want to hear your thoughts! Comment below : )

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Lake City PT’s New Look!

Lake City Physical Therapy is updating it’s identity with a fresh new look, which coincides with the opening of a new clinic in Hayden.

This new office will allow LCPT to provide new and existing patients with a convenient location at 8238 Government Way in the Hayden Creek Plaza, and continue to serve you in our Coeur d’Alene and Spokane Valley offices.

Please check back to our website periodically as we update and inform you on the exciting new developments that were planning for this year.

We look forward to treating you and yours in the coming year, and wish all of you a happy and healthy New Year!