Healthy Habits At Any Age
Rec Center Physical Therapy recommends visiting our clinic for our Annual Wellness Exam. This exam is a comprehensive evaluation and treatment plan that allows the physical therapist to identify individual movement patterns that can lead to a change in mechanics, pain & decreased overall function or performance. In addition, our Annual Wellness Exam provides an opportunity for an in depth look into your overall health and wellness that includes balance assessments, sleep hygiene, and vital signs. An evaluation of functional movements like walking, moving sit to stand, squatting, and climbing stairs are also performed.
While we are excited for you to visit the clinic for your Annual Wellness Exam or for a nagging injury that doesn’t seem to be going anywhere, here are a few healthy tips for each decade of life from The American Physical Therapy Association and Rec Center Physical Therapy.
Tips for 20’s & 30’s:
- Move more. Strive to create a lifestyle habit by being active 30 minutes per day or more. Regular exercise in the present is a great way to keep serious health issues such as heart disease and diabetes out of your future.
- Did you realize bones begin losing density in your mid-20s? GREAT news – moving more can delay this loss in bone density! Weight-bearing exercises are key to avoiding osteoporosis later in life.
- Testing your physical limits? Many people in their 30s challenge themselves with road races, bike rides, and obstacle courses. These activities are an excellent way to stay motivated and active, but be sensible. Ease into new routines and allow your body adequate recovery time to adjust to stresses to help avoid injury.
Tips for 40’s & 50’s:
- Stand up for your health! Some inactivity researchers believe that prolonged sitting is so detrimental to your health that exercise doesn’t offset its negative effects. Getting up from sitting at least once an hour and efforts focused on moving more to help off-set these risk factors.
- It's time to diversify. Does your exercise routine include aerobic exercise, strength training, and flexibility activities? If not, have a physical therapist evaluate you and make recommendations for safely addressing areas you’re neglecting.
- Balance is key. A great goal is to be able to stand on one leg for 30 seconds. If you are only able to accomplish 5-10 seconds, that’s a sign your balance needs immediate improvement.
Tips for 60’s and Beyond:
- Take the pressure off. Regular physical activity is more crucial than ever. But, if aches and pains are making exercise difficult, move some of your exercise to a pool. You can work just as hard with less pounding and pressure on your joints.
- Maintain your intensity. Studies show that people in their 60s, 70s, and even 80s and beyond can make improvements in strength and physical function. These advancements are directly associated with improved health and quality of life.
Feryl York, PTA, earned her Bachelor of Science in Exercise Science from Western Illinois University and her Associate of Applied Science in the Physical Therapist Assistant Program at Kirkwood Community College (KCC) and is currently pursuing her Master of Strategic Leadership with an emphasis in Healthcare Administration from Mt. Mercy University. She has over 15 years of clinical experience in the out-patient orthopedic and aquatic setting. Feryl utilizes her love of health and wellness by incorporating group exercise instruction for classes like yoga, pilates, and cycling. She serves as adjunct faculty in the Physical Therapist Assistant Program at KCC and enjoys working with a variety of individuals to assist them with their own health, wellness, and rehabilitation needs.
In her spare time, Feryl enjoys traveling with her husband Ryan and their chihuahua Cooper. In addition, philanthropy and advocacy for The Leukemia and Lymphoma Society is at the center of the York family’s efforts.
