How Physical Therapy Can Help You Get Healthier
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 Bolduc Physical/Aquatic Therapy & Sports Medicine 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 regimen 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!
Exercise of the Month
Bird Dog
Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs.
3 Sets, 10 Reps.
Our Patients Get Great Results
“Every day I’m feeling stronger and better.”
“I’m so grateful for my therapy at Bolduc in Boynton Beach! Every day I’m feeling stronger and better, thanks to the amazing care from my therapist, Lindsay, who is always so kind, patient, and attentive. The entire team makes me feel welcome and supported every step of the way. I’m truly happy to have Bolduc taking care of my arm and shoulder. Highly recommended!”
- Zorca S.
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.”
5 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.
Our 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 Bolduc Physical/Aquatic Therapy & Sports Medicine!
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
- Park at the far end of the parking lot, so you have to walk a little further to get to the store.
- Take the stairs whenever possible.
- Do some stretches or core exercises while you’re watching TV.
- Go for a quick walk around your building during your lunch break.
- 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 Bolduc Physical/Aquatic Therapy & Sports Medicine for More Tips!
Our physical therapists 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!
Meet Lindsay Lazzeri PT, DPT
Lindsay Lazzeri, DPT, is a physical therapist who joined Bolduc Physical / Aquatic Therapy & Sports Medicine in 2011. She graduated from the University of Rhode Island with a bachelor’s degree in exercise science in 2004. Lindsay earned her doctorate in physical therapy from Nova Southeastern University in Ft. Lauderdale, FL, graduating with honors.
Since graduating in 2007, Lindsay has been effectively treating patients with various orthopedic and neurological diagnoses. She has furthered her education with courses in Vestibular Rehabilitation, Kinesiotaping, utilization of Smart Tools for instrument assisted soft tissue mobilization (IASTM) therapy, and training in care for those suffering from lymphedema, including manual lymphatic draining and compression therapy. Lindsay has experience working in a variety of settings including acute care, skilled nursing facilities, and home health. Her real passion is working in the outpatient setting and helping her patients regain their quality of life and return to their active lifestyles.
Make This Year Your Healthiest One Yet!
Did you make a health-related New Year’s resolution this year? Whether going to the gym twice a week or eating more fruits and vegetables, these resolutions always start with the best intentions–but often fizzle out by Valentine’s Day.
This year, why not have the Bolduc Physical/Aquatic Therapy & Sports Medicine physical therapists help you reach your health goals? Schedule an appointment today so we can help you get healthy in the new year. We’ll…
- Conduct a comprehensive physical assessment to pinpoint areas of weakness and/or impairment.
- Help you set realistic and attainable health goals.
- Show you how to make the most of that new gym membership.
- Provide tips for healthy, delicious meals.
- Suggest strategies for integrating more movement into your day-to-day life.
Call today to kickstart your journey toward good health and wellness!
Healthy Recipe: New Year Glow Smoothie Bowl
Ingredients:
- 3/4 cup (180 mL) water
- 1 heaping cup (145 g) frozen mango chunks
- 1/3 cup (55 g) packed avocado
- 1/2-inch piece (7 g) peeled ginger, or to taste
- 1 cup (30 g) packed fresh baby spinach
- 1 small (75 g) clementine, peeled
- 1 very large (30 g) pitted Medjool date
- 3 ice cubes
- 1/2 teaspoon matcha green tea powder (optional)
Instructions:
- Add the water into a high-speed blender followed by the rest of the smoothie bowl ingredients. Blend on high until smooth.
- Pour into a bowl and add any toppings as desired. Serve and enjoy!
