Staying Active Is the Key to Finding Mental and Physical Balance

Are there times when you feel like life is a bit off? Are you struggling to tell if you think this way physically, mentally or both? Our team of physical therapists understands the struggles to find balance in your life. Pelham Physical Medicine is a place where your overall well-being is prioritized!

Making healthy lifestyle choices leads to improved life satisfaction and lower psychological distress. Exercise and diet, particularly in combination, have the greatest positive benefits for overall well-being. 

Whatever choices you make in your life and your values are, there is an undeniable truth: To stay healthy physically and mentally, you must remain active. Exercise benefits a person’s mental health and overall well-being. The good news is that with guidance from Pelham Physical Medicine physical therapists, you can get help finding your balance again. We believe in treating the whole person and finding solutions that work specifically for you. Call today to make an appointment!

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Patient Success Story

“I came to Pelham Physical Medicine after straining my right hip and experiencing anterior knee pain from a high kick while playing soccer a few months ago. The pain was intense, and I couldn’t get back to playing sports. But once I started sports physical therapy here, I noticed gradual and consistent improvement. Now, I can perform high-intensity activities again! The staff are incredibly helpful, and the therapists are highly skilled. Amazing vibes and positivty through my recovery. I’m so grateful for their support and expertise in getting me back to doing what I love.”

– C.B.

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Mental And Physical Balance

Staying active refers to the amount of activity that you engage in daily. For example, how much time you spend at the gym, how many steps you take in a day, how often you find yourself running around the office, or how frequently you head out to the backyard to run around with your children or your dog. 

There also can be a perception that working a 10 hour day is necessary to demonstrate a strong work ethic and get ahead. This pace can lead to stress, burnout, and not living a healthy and balanced life. Ignoring your mental and physical well-being will eventually catch up to you and start to take its toll on your health. 

Specific signs and symptoms that typically indicate trouble with maintaining balance includes frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. 

You can improve your physical balance by:

  • Increasing muscle strength
  • Improving stamina
  • Improving core strength
  • Practicing balancing techniques

This is where our physical therapist can help. We are experts at identifying the root cause of your problem and offering simple solutions to resolve them.

How Physical Therapy Can Help You Keep Your Balance

Here are five steps to help you become physically and mentally healthy while bringing more balance into your life.

  1. Exercise: Physical activity has been shown to help clear the mind, improve self-worth, and reduce depressive and anxious feelings. The key is to find the right type of exercise for you – which is precisely what our therapists can help you find! 
  1. Sleep: Sleep quality is an essential predictor of mental health and well-being. Following a healthy bedtime routine could make you feel happier and calmer and be better focused throughout the day.
  1. Nutrition: Cut down on sugary foods and replace them with nutrient-rich foods like fish, veggies, and foods that have healthy fats. Proper nutrition has been shown to improve physical and mental well-being.
  1. Community and Relationships: Whether the support comes from family, a partner, friends, coworkers, or even pets, feeling connected to those around you can increase a sense of purpose and love in your life. 
  1. Relaxation and Recreation: In our busy lives, it can be easy to forget about the hobbies you used to love. We don’t make the time to sit down and enjoy a book or make a cup of tea or coffee and enjoy the moment. Some unique hobbies and interests appeal to each of us, and spending time with those hobbies can help you live a more balanced life.

Meet Our Team

  • Lily

    Lily

    Billing Specialist
  • Orlyn

    Orlyn

    Patient Coordinator

Contact Our Clinic Today

Contact us if you feel that your physical health or an old injury is holding you back from being active. Working with our physical therapists at Pelham Physical Medicine can help you achieve improved balance and a healthy lifestyle.

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Sausage Gnocchi Soup

Ingredients:

  • 1 tablespoon olive oil
  • 1 lb. ground sausage
  • ½ cup dry white wine
  • 3 tablespoons butter
  • 1 yellow onion, diced
  • ¾ cup carrots, diced
  • 2 ribs celery, diced
  • 3 cloves garlic, minced
  • 1 teaspoon soy sauce
  • 1 teaspoon hot sauce
  • 1/3 cup flour
  • 5 cups chicken broth
  • 1 cup heavy cream
  • 16 oz. potato gnocchi, in pasta aisle
  • 1/3 cup Parmesan cheese, grated
  • 3 cups packed baby spinach

Directions:

  1. Heat olive oil in a large soup pot over medium heat. Add the sausage and cook and crumble to break it apart. Stir occasionally until cooked through, 7-10 minutes. Remove and set aside.
  2. Add the wine and set the heat to medium. Use a silicone spatula to “clean” the brown bits from the bottom/sides of the pot, this will add more flavor to the soup. Bubble gently and reduce by half, about 4 minutes.
  3. Add the butter, onions, celery, carrots, and garlic. Cook until softened, about 5-6 minutes. Add the soy sauce, hot sauce, and seasonings and cook for 2 minutes.
  4. Stir in the flour and cook for 1-2 minutes.
  5. Add the chicken broth in small splashes, stirring continuously. Add the heavy cream in the same manner. Bring to a boil, then reduce to a simmer.
  6. Add the sausage back along with the gnocchi and simmer for about 5 minutes, refer to package instructions for exact cooking time.
  7. Reduce heat to low and sprinkle in the Parmesan cheese, stirring continuously. Add the spinach and cook until wilted, about 3-4 minutes. Remove from heat and serve!

Sitting is the New Smoking: 3 Tips For Staying Active

Think about your typical day. How much of it is spent sitting? If you’re like most people, the answer is–a lot. We sit at our desks for work. We sit in a car to run errands. We sit on the couch to watch TV at night.

All this sitting is having a big impact on our health. In addition to contributing to back pain, prolonged sitting raises our risk of heart disease, diabetes, and even cancer. 

Fortunately, you don’t have to train like an Olympic athlete to counteract the negative effects of sitting–all it takes is a few simple tweaks to your day!

1. Take frequent breaks.

If you have a desk job, set a timer to remind you to get up every 30 – 60 minutes to move around. Take a few minutes to grab some water, walk around the office, or stretch.

2. Stretch while you watch TV.

If you love to relax in front of the TV, incorporate some stretches as you watch your favorite shows. 

3. Pick up a new hobby.

Movement-based leisure activities are a great way to incorporate movement into your day–and you aren’t limited to sports, either. Gardening, dance classes, and walking groups are all excellent options.

No Referral? No Problem!

Did you know we can see you for PT with or without a doctor or other healthcare provider’s referral?
One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about! Get started today!

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Insurance Deductible Reminder

There’s no way around it: health insurance benefits can be absolutely mind-boggling. 

Time after time, we’ve seen patients come through our doors with their insurance cards in one hand and their cell phones in the other as they call their insurance companies in an attempt to figure out what they need to pay for their treatment.

Now that the end of the year is getting closer, many patients have met their insurance deductibles. If this is you, this means your physical therapy treatment could cost you absolutely nothing! 

Patients with family plans or those who have had major surgeries or chronic illnesses are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of treatment with our team could be minimal or entirely covered by your insurance plan!

You should be enjoying time spent with your family instead of stressing about insurance and whether or not you can afford treatment. 

If you’ve met your insurance deductible for the year, it’s a good idea to visit our clinic for treatment. We specialize in treating a variety of acute and chronic pain conditions and injuries and hold ourselves to high standards regarding our treatment methods and techniques. 

Are you in need of physical therapy? Check in on your insurance deductibles and visit our clinic today. We’ll guide you through safe and affordable physical therapy treatment this fall!

Sources:

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