STRESS!!! Three Easy Changes You Can Make Today to Decrease your Stress and Improve Your Health

Anyone out there feeling extra stressed lately? No? Just me? Great…

In reality, I think I’d be hard pressed to find someone who hasn’t been unusually stressed out this year. 2020 has been a veritable buffet of stressors - there’s been something for absolutely everybody. Job insecurity? Check. Overworked and underprotected? Check. Fear for your children? Check. Fear for your aging parents? Check. Fear of death or disability from a mysterious illness no one fully understands that is spreading like wildfire through the world? CHECK!  Loneliness, isolation or stuck in the house with your entire family for months on end? Check, check and check. For even the most stoic of individuals, 2020 has shaken us to our core, and more than likely, given each of us more than our fair share of things to worry about. 

Stress is a fact of life. In fact, some stress is actually helpful. Our bodies are designed to respond to stress in a way that keeps us safe in the presence of impending threat or danger. But while the experience of stress is natural and unavoidable, stress is meant to be experienced in the acute state: ‘Oh, is that a bear? I better prepare to run. Body: Send blood to my extremities, shut down my immune system and digestion. Get my heart pumping and let’s get some extra glucose circulating so I can move even faster.’ However, the body is not designed to react in an adaptive way to chronic stress. All the physiologic reactions to stress (increased cortisol, glucose and adrenaline release) act to shunt resources away from non-essential functions like the immune and digestive systems, to redirect the body’s resources to systems involved in response to the present physical threat. The cardiorespiratory system revs up, increasing the heart rate to pump more blood into circulation and triggers you to breathe faster to increase oxygen uptake to respond to increased energy demands. Blood (and the oxygen and glucose circulating within the blood) is sent to the extremities and large muscle groups to prepare to run or fight. While these physiologic reactions are super helpful when you’re face to face with a bear, they can be quite maladaptive and destructive to your body when they don’t shut off after the source of stress has been resolved (like in response to chronic anxiety) - or in the case of 2020, if the stressors just keep coming. 

Exposure to chronic stress results in an increased state of systemic inflammation. And again, while inflammation can be a good thing (it is how we heal from a cut or virus or other invading pathogen), chronic inflammation is associated with nothing but bad outcomes. Chronic systemic inflammation has been linked to increase risk of cardiovascular disease, metabolic syndrome, diabetes and cancer. It is associated with the development of arthritis, Alzheimer’s, IBS and a host of other bodily dysfunctions. It is one of the primary theories linked to aging in general. And also, it makes you feel like crap. Chronic inflammation increases aches and pains, disrupts your sleep and increases anxiety and depression. So, if you haven’t been feeling yourself this year, you can probably chalk it up to chronic stress, systemic inflammation and the fact that your entire life and physiologic sense of homeostasis is TOTALLY OUT OF WHACK. 

Now, (and I say this with total lack of judgement because I 100% fall into this camp) some of us think that ‘we can handle it’ or that living a busy, stressful life is simply your status quo. While this may be true, this doesn’t mean your body is handling it any different then the rest of us frazzled, stressed out hot-messes (I also fall into this camp sometimes, too. Lucky me.) Whether you’ve got your make-up on, kids out the door (or at their zooms) and to-do list half finished by 7am, or you’re simply struggling to find the motivation to pour a cup of coffee and deal with the mess you’ve left from the night before, under the surface, we are all the same. When we don’t address how we respond to stress, our body experiences inflammation. No matter what. And as I briefly explained before, inflammation causes disease and dysfunction. So what do we do about this? How do we stop the cycle?

Personally, (and I’m writing this partly to give myself a concrete stress-reduction plan) I suggest trying to reduce stress in two ways. First, I think it is critical to find ways to interrupt the stress-response cycle. This requires two steps - learning to identify when you are experiencing stress, and making the choice, then and there, to ‘change the story’. Second, it is important to minimize the state of systemic inflammation throughout your body, not only to promote improved health, but also to set yourself up to better respond to stress in the first place.

Interrupting the stress-response cycle:

The first step in interrupting the stress-response cycle is to identify that you’ve begun to feel a reaction to stress. Note that I didn’t say identify the stress. The stressor itself is immaterial, it doesn’t matter if it’s a bear or a work deadline. Your body responds in the same exact way (though in variable degrees of severity). Try to notice next time you encounter a stressor what happens in your body. Do you get tense and find your shoulders riding up to your ears? Does your heart race? Do you get a headache or experience nausea? Some people get strong somatic responses - increased heart rate, flushing, muscle tension, headaches or other bodily responses. Other people (myself included) experience more emotional responses. You may feel angry, overwhelmed, irritated or worried. Try to make a list of your specific stress responses and then try to be mindful of these throughout the day. The first step in interrupting the stress-response cycle is simply identifying when you are experiencing it. 

The second step is to change the story. In my experience, this is the most helpful thing you can do right now to reduce the effect of stress on your body. By consciously changing the way you react to the stressor, you change the way your body perceives it. This is the key to stopping the cascade of the physiological responses that lead to systemic inflammation and the physical effects of stress. I learned to use this technique when I experienced sudden onset tinnitus last year. Everytime my ears would start to ring, I’d panic. The anxiety and panic would worsen the experience of the tinnitus, and the worsening of tinnitus would increase the feelings of anxiety. See the problem here? The key to curbing my tinnitus was not getting rid of the stressor (as often, we can’t), but changing my reaction to it. When I would notice the ringing, I taught myself to stop and listen to it. I’d simply identify it for what it was, literally tell myself this is a symptom, not a crisis. This is a sound, not a bear. Then, I’d take a few minutes to listen to the ringing while taking slow deep breaths. Within a few days of practicing this behavior, the ringing didn’t trigger the panic response anymore, and eventually, the tinnitus improved. Even though I still am aware of the tinnitus at times,  it no longer initiates the stress, panic, inflammatory cycle for me, it’s just simply ‘there.’

You can adopt this two-step stress reduction plan to address any stress you encounter. Whether it’s pain, background noise, or demanding coworkers or children - when you identify the onset of the physical effects of stress, stop. Stop and identify the stress for what it is and remind yourself this is not a crisis, or a threat or an oncoming train. Then, take whatever actions best help you retrain your body to enter a state of calm, instead of a state of fight or flight.  If the deep breathing works, great. If you respond well to meditation, use that. Take a walk, go outside, read a book, write in your journal. Whatever you associate with calm, substitute that behavior for your instinctual response to the stressor. It takes practice, but your body will adapt and you can extinguish this response, despite how automatic it may initially be.

Decreasing systemic inflammation: 

Lastly, find ways to lower your systemic inflammation. According to the American College of Sports Medicine, there are four methods to decrease systemic inflammation. First is to take anti inflammatory medications. Second is to ingest antioxidant foods and supplements. Third is by caloric restriction. And the fourth is to exercise. Guess which is the most effective? Exercise. No joke. How great is that? The most effective solution to reduce inflammation is something you can do on your own, for free, right now. It doesn’t even need to be aggressive exercise! Low impact steady state cardio has been shown to reduce cortisol levels and is great for stress-reduction. More moderately intense exercise has even greater benefits on your mental and physical health. Effects start right after you exercise and last hours, and are cumulative over time. There is literally no downside to making exercise part of your regular routine. There is also substantial evidence there are benefits in following an anti-inflammatory diet (like the Medeterranean diet), getting adequate sleep and practicing habits like gratitude, yoga and other mindset-shifting activities daily. You don’t need to follow a guru or pay thousands to a health coach to get in these habits either. Just sit down, in the morning, and try to write a few things you’re grateful for. Make time to exercise. Drink plenty of water. Go to sleep on-time. 

So, am I writing about this because I am a stress-management expert? No. I’m writing this because I’m a frazzled, stressed out control-aholic trying to manage my home, my children, my career and my life in the middle of a dumpster fire of a year. I’ve turned to my vices more often than I’d like to admit, found myself grumpy, irritable, achy and run down and I know perfectly well that this is because I’ve been letting my reaction to stress run the show, instead of using these strategies to change the story. 

I hope you find this information useful and these strategies helpful. Not only do I find that these techniques help me, but these are skills I teach to my patients who struggle with pain management and anxiety related to physical dysfunction and disability. Of course, my advice does not take the place of the advice of your doctor or other clinical professional, and if you feel like your level of stress is unmanageable, please reach out to those individuals for help. And if you see me somewhere staring off into space taking nice slow breaths, now you know why:)

#justtryingtokeepmyishtogetheroverhere

Med A, Med B and HAE; Clearing up the Continuum Confusion

Confused about your Medicare benefits? You’re not alone. But breathe easy and read on as I clear up the Continuum Confusion and help you understand the When, Why and Wheres of Med A and B coverage and how HAE/PT can better help you manage your health, wellness and rehabilitation.

The Care Continuum:

My work in rehabs, outpatient centers and home health agencies has made me increasing aware, and frustrated by, the issues that arise when patients are treated within the constraints of the current medical model. Let’s jump right in by letting me describe for you a what a typical patient experience looks like after a fall.

Mary falls at home, breaks her hip and winds up at the hospital. She undergoes emergency surgery to fix the hip, stays in the hospital for a week until she is ready medically stable enough to leave. If she is lucky, and has family support and a lives in a safe environment, she may go straight home with home health services. If home is unsafe or she cannot yet care for herself, she may go to a rehab hospital or skilled nursing facility for another week or two. Once she is home, home health sees her for four to eight weeks to help her heal from the surgery, to get a little stronger and work on the skills necessary to return to her baseline level of function. (Side note: ‘baseline level of function’ does not necessarily mean she was functioning in the best possible state in the first place). In an ideal world, Mary can now go to outpatient PT to continue her recovery. 

However, for many patients, this is where the problems start. Home health PTs are required by Medicare to discharge as soon as a patient is no longer homebound, if they have met their goals or if they are no longer making progress. Mary, and so many other patients like her, are often left simply with the instructions to schedule therapy at an outpatient center and continue with their home exercise program until then. But the reality is that even though Mary may no longer be technically be homebound, getting to an outpatient clinic may remain quite difficult. It requires getting dressed, may involve getting up and down stairs, walking outdoors and finding someone to take her - with a lot of pain in the process. Multiply this by two to three visits a week for another six to twelve weeks and then add in the reality of  life in New England. This may be feasible in spring and fall, but what if you’ve fallen over the  winter? Now you’ve got ice, snow and everything in between to contend with. You’re probably starting to see where I’m going with this.  Before we talk solutions, I will review some Medicare basics, because quite honestly, it’s taken me twelve years as a therapist to even begin to understand them, so I can only imagine the frustration patients feel every day having to make sense of this themselves.

Medicare A Benefit:

Your Med A benefit pays for services you receive while you are in a hospital, or if you require services after a hospitalization and you are ‘homebound’ and cannot access services in the community. To be considered homebound, leaving home must require considerable and taxing effort. You either require the help of another person or medical equipment to enable you to leave home, or leaving home places you at risk of injury or medical complication. Basically, you only leave home to go to the doctor, to attend a religious service or a family event and only on occasion. It also allows you for you to take trips to the barber shop or hairdresser, which I’ve always found amusing. This part of your coverage pays for services received at the following places:

• Inpatient Care Hospital:

• Inpatient Rehab at a Rehab Hospital or Skilled Nursing Facility Care

• Home Health Services

• Hospice Care

Medicare B Benefit:

Your Med B benefit covers ‘medically necessary’ outpatient physical therapy services. The term medically necessary means a clinician must that certify you require skilled Physical Therapy services to treat impairments and limitations due to illness or injury. Medicare pays for 80% of these costs; you, or your supplemental plan, is responsible for the remaining 20%. You can choose where you use your outpatient benefit. There is no cap on how much Medicare will pay for outpatient services per year, as long as your therapist demonstrates the treatment is medically necessary - and that you have potential to reach your goals and are continuing to make progress. This part of your coverage will pay for you to receive care at the following places:

• Outpatient Rehab

• Mobile PT (like HAE/PT!)

Beyond the Benefit: 

When you no longer qualify for physical therapy services because you have either met all of your goals, or no longer have a skilled need, you can either discharge from therapy and continue with your home program on your own - or you may consider continuing on with a therapist either on a maintenance program or for other wellness programming. The options here are varied, but very worthwhile to consider. You can choose to continue with a clinic physical therapist or a Mobile physical therapist like HAE/PT, under a Medicare-covered Maintenance program if this applies to you , or pay privately for continued services as a Wellness Program if it does not. You could also attend local exercise classes or a join a gym. Either way, it is imperative you find a way to continue to stay active and on your exercise program after therapy ends to maintain your gains, prevent future decline - and stay healthy!

There has got to be a better way…

While these above explanations hopefully clear up the confusion, I want to talk more about the Care Continuum and why I started HAE/PT. After seven years of seeing ‘Marys,’ and so many patients like her, I started to think there had to be a better way. What if there was a PT who continued to come to you, to work not only on healing from your injury, but more importantly, on the thing that got you here in the first place - the deconditioning, progressive weakness and increased fall risk that happens with aging if you don’t stay active! While balance training may be a part of home health PT, it often is just that - a small part. Overall fitness assessment and training is even further out of the realm typically provided by home health services. The role of hospitals and home health is to dealing with the priority needs - addressing your acute injuries or illness exacerbations and reestablishing your functional independence. HAE/PT was born of the idea that we can do better. We can do by better addressing your whole health, your overall fitness level and by helping you to decrease your risk of falls. We can do better by educating you on your health conditions and how you better manage them - and prevent them from getting worse. We can do better by giving you the tools - and the ongoing support - that you need to keep yourself healthy, happy and whole. What if you could have a physical therapist, who gets to know you like your doctor does? A physical therapist who you could check in with when things start to slide a little, or if you start to feel worse or better yet, if you’re still doing great and just want to make sure you’re still performing your Wellness Program effectively. This is why I started HAE/PT. I want to be able to be this physical therapist for you. 

Have more question or want to get in touch with me or to set up a phone consultation? Just ‘say HAE!

Subscribe to the HAE weekly digest to get a weekly roundup of new blog posts and other relevant HAE news.

the time I had to participate in family yard work day…

totally not my house, but the weeds were the same…

I’m not a fan of yardwork. I won’t go so far as to say I hate it, but I don’t get any joy from it. I don’t love the dirt, I’m not a huge fan of the bugs and every time I’ve ever put effort into creating a garden, it has become absolutely decimated by hungry rodents in less time than it took to plant the stupid thing. But lo and behold, last week, I found myself begrudgingly taking part in family yard clean up day. And by ‘family’, I mean me and my husband weeding and raking and mowing and scooping and wheel-barrowing for 6 hours straight after my kids pulled weeds for 10 minutes declared it was too hot and went inside for popsicles. But I digress.

‘So, Katie, why are you posting about yard work in your PT blog?’ Welllll…during the 6 lovely hours I spent weeding and raking and mowing and wheelbarrow pushing, I had a lot of time to think. And I thought a lot of about functional strengthening. I’ve been on a functional strengthening kick lately. I’ve come to love how it feels in my own body to focus on functional strengthening exercises, and have begun to utilize this form of exercise more and more often into my therapy sessions with my patients. I love it because it just plain makes sense. Why work a one single plane exercise, when you can use a movement, that not only involves all the major muscle groups, but mimics every day movements to encourage carryover to function? If I’ve already started to lose you, you may want to take a moment and read back to my initial post on functional strengthening What is ‘Functional Strengthening' and Why Does it Matter?'

Now I’m not sure what your weeds are like, but let me tell you, our yard has been overrun by some monsters lately. These things have vines and flowers and they are expansive. It took some serious effort to get these bad boys out of the ground and I soon found myself doing what felt like weighted squats and deadlifts and before I knew it, I was involved in a complete functional strengthening workout - right in the middle of my front yard. I spent the next few hours analyzing each task and found myself in awe and wonder of how much each yardwork task involved the six primary functional movement patterns. These movements, the squat, the lunge, push, pull, hinge, and twist were involved in every task I completed - and the workout I got was pretty damn impressive considering it didn’t involve a single weight, band, or kettlebell or anything else I normally use to get my strengthening done.

Functional Movement Patterns

◦The Squat

◦The Lunge

◦Push

◦Pull

◦Hinge

◦Twist

Without further ado, I present to you, a full yard cleanup workout plan:

Squat: Instead of sitting to weed, squat and pull, squat and pull, squat and pull and repeat. Take two steps to the right and perform your second set.

Lunge: Find a large hill. Push the mower up said hill and enjoy endless alternating forward lunges. You’re welcome.

Push: Put aside the ride-along and push a mower across your yard. Bonus points if it isn’t self-propelling. Load a wheelbarrow with weeds, then push to dump them behind your fence for the sled-push version of this exercise.

Pull: Rake. Rake. Then rake some more. This exercise can also be used in fall to get rid of excess leaves.

Hinge: Once you have completed your raking super-set, keep your back straight and hinge at the hips to pick up the piles of your yard crap.

Twist: Twist to load these piles into your wheelbarrow, then return to your Push set as a finisher.

Be sure to tune in next week for my next installment of things I think about when I’m bored ‘How to Workout While Also Getting your Laundry Done.’

Did you enjoy my semi-therapy related ramblings? Subscribe to my weekly newsletter and never miss a beat.

Benefits of Physical Activity, some thoughts about Intensity and How to Cut Your Risk of Premature Death by 33%

So I’ve been researching the benefits of physical activity on healthy aging a lot lately. Of course, as a PT, I’m well-aware that exercise is good and we should all be doing it, but I’ve been doing a deeper dig lately into the actual specific effects on our health as I develop my therapy programs. Beyond identifying the benefits, the next step is learning how acheive them. This has led me to topic of intensity. Yes, for those of you who know me, you can stop your snickering, I’m aware I can be a *little* intense sometimes and you may find the idea of me actually having to put research into this topic a little amusing. But in reality, the topic of intensity is actually quite pertinent to healthy aging. You see, the older adult is chronically underdosed in exercise intensity by well-meaning therapy clinicians and the medical profession in general when it comes to exercise prescription. Underdosing translates into wasted efforts, and poorer health outcomes. I want better for my patients.

The first step in understanding how to better prescribe exercise to promote health and wellness in the older adult is to understand what is required to achieve said benefits. The CDC issued a well-researched and thoroughly detailed 117 page document in 2018 entitled ‘Physical Activity Guidelines for Americans,’ and after reading all 117 pages, I started wondering if I am I even getting enough exercise at an adequate intensity. While you’re more than welcome to read the document in it’s entirety yourself, for those of you satisfied by a summary, I’ll share a brief cliff-notes of the relevant details here.

• Americans do not exercise enough. The average American sits for 55% of their waking time, or around 7.7 hours hours per day. This number only increases in the older adult. The average 70-85 year old American sits for 9 hours per day. This doesn’t take into account time spent SLEEPING.

• 28% of adults over the age of 50 are physically inactive. Physical activity levels are graded from Inactive, to Insufficiently Active, to Active, to Highly Active. Adults who are physically inactive do not get any moderate or vigorous physical activity beyond the basic movements involved with daily life. Insufficiently active adults exercise, but at less than the recommended amount. Active adults hit their target movement goals and Highly Active adults surpass them.

• Inactivity is 30% higher in those with a chronic disease. 6 in 10 Americans live with at least 1 chronic disease. 4 in 10 have two or more.

• To qualify as Active, you must regularly participate in the recommended level of exercise as described in the Physical Activity Guidelines for Americans. These guidelines state that to get optimal health benefits from physical activity, you should:

  • Perform 150 to 300 minutes of moderate intensity physical activity per week.

  • Participate in regular moderately challenging strengthening activities at least twice per week that target all the major muscle groups.

  • For older adults, the Guideline goes on to suggest every older adult should include balance training as part of their regular, weekly multicomponent exercise routine.

Where do you fall ? Are you Inactive, Insufficiently Active, Active or Highly Active? Could you do better?

And now for the good news. IF you are able to participate in this level of activity, you will not only be 33% less likely to die of unnatural causes, but you also reduce your chances of developing or experiencing:

• Dementia, by 30%

• Hip fractures, by 68%

• Cardiovascular disease, by 35%

• Type II diabetes, by up to 40%

• Colon cancer, by 30%

• Breast cancer by 20%

If this isn’t enough to convince you, regular physical activity has further health benefits on your cardiovascular system, pulmonary system, muscle, joint and bone health, neurological function and emotional health, helps you sleep, has a large role to play in weight management and can reduce your risk of falls, and falls-related injuries significantly. And also, it improves your quality of life. Yes, this has actually been proven.

So back to the question I found myself posing earlier. Am I getting enough physical activity to garner me all of these health benefits? I mean, I’m an active person, and I pretty much never sit still. I try to exercise throughout the week, though some weeks I’m better than others. Some days I cycle, but others I just feel like taking a walk or doing some yoga, and I try to respect what my body tells me I need. Before you, too, try to figure out whether you getting enough exercise, I want to take a moment to explain the concept of Intensity. What is ‘moderately intense’ physical activity anyways?

Exercise Intensity

A general description of exercise intensity is how hard you have to work to perform an activity. It can be further broken down system-specifically, in regards to how hard you heart has to work, how hard your lungs have to work and how hard your muscles have to pump to make the activity happen, but in a general sense, exercise intensity refers to how taxing the activity is on your body. The most specific way to measure intensity (without a whole bunch of treadmills, EKG tabs and pulmonary function tests) is to determine the percent your heart is working of its maximum capacity. You can use an online calculator, or do some simple math (220-your age) to determine your maximum heart rate, then multiply by the desired intensity to calculate your intensity range. Per the CDC, intensity ranges per percent of heart rate maximum are as follows:

• Light Intensity is activity that places you at 50-64% of your heart rate maximum.

• Moderate Intensity is activity that places you at 64-76% of your heart rate maximum.

• Vigorous Intensity is activity that places you 77 - 93% of your heart rate maximum.

Now of course, there are all sorts of variables that go into your true heart rate maximum, and your ability for your body to reach these levels (use of beta blockers is a big one!), but to give you a sense of what this translates to, for an average 50-year old, the heart rate range for light intensity is 85-106 beats per minute, for moderate intensity is 109-129 beats per minute, and for vigorous intensity is 130 - 158 beats per minute. For a 75 year old, these values drop; for light intensity the range is 72-92 beats per minute, for moderate intensity the range is 93-110 beats per minute and for vigorous activity the range is 111 - 134 beats per minute. As you would expect, this means that the same active I perform at 37 years old, would likely be more taxing for someone who is 50, and even more taxing for someone who is 75. This means exercise prescription for the older adult cannot be a simple cookie-cutter exercise class or online program. It requires an educated health profession (a PT perhaps…) to take into account all the health variables that may determine what your personal exertion ranges can and should be.

There are also a few subjective, but frequently, more useful measures to gauge intensity. The measure I use most frequently is called the Rate of Perceived Exertion Scale, or RPE. While the original tool used a 6-20 scale to self-report level of perceived exertion, a modified version has since been validated and uses instead self-rating on a 0-10 scale. I find this is more user-friendly for my patients, and I use it more often. When I use this scale, I explain 0/10 is when you are completely at rest, and 10/10 is running a marathon and you couldn’t possibly take another step. 5/10 is working hard, but you can maintain this level of exertion. This scale has been validated to correlate well with intensity as measured by heart rate ranges as above, and can be used in lieu of this measure of intensity for general purposes. To gauge how intense your physical activity with this modified RPE scale:

• 0-3 reflects a subjective experience of light intensity (rest, little to no fatigue or comfortable level of activity with slightly evaluated breathing rate - you should still be able to carry on a regular conversation)

• 4-6 reflects a subjective experience of moderate intensity (moderate, walking a brisk to rushed pace, breathing more deeply and level of activity more difficult to maintain - you should be able to talk, but not sing)

• 7-10 reflects a subjective experience of vigorous intensity (very strong, difficult to maintain level of activity, could not sustain for long, can barely talk)

So, if you find yourself in a session with me, wondering why the heck this PT lady is making you run around your house or get up and down from your chair so many times in a row, or even *gasp* lift weights (‘I’m 80-years old, why in the world does this chick have me deadlifting?’) it is because I am trying to get you what you deserve - the benefits of moderately intense physical activity and the most effective therapy treatment possible. The days of ankle pumps and seated exercise are behind us. We know better. You deserve therapy that not only fixes your pain and dysfunction, but helps you adopt a lifestyle that promotes health and wellness in more meaningful ways. And that takes participation in moderately intense, multicomponent regular physical activity. But your hard work will pay dividends; you will decrease your chances of developing disease and can increase your lifespan. Seems like a fair trade, right?

Getting your 150…

So back to me. With these thoughts in mind, I decided to check myself and see whether I am actually getting the recommended level of physical activity each week. I mean, if I can’t practice what I preach, what business do I have giving other people health and fitness advice? While I track my activity on my Apple Watch intermittently, I don’t often circle back to see what my weekly numbers are. I decided last week track my activity each time I exercised, and see where I wound up for the week. While I got plenty of exercise minutes, I was surprised to see how many of them didn’t qualify as moderately intense physical activity. Now, fortunately, this is likely reflective that I am in good cardiovascular health, and my never-stop-moving baseline level of activity doesn’t pose a physical challenge for me beyond light intensity. But that said, level of physical activity is person-specific; even if I’m active for the recommended number of minutes per week, if they aren’t at ‘moderate’ or higher level of intensity, I’m not going to get health benefits associated with an ‘Active’ lifestyle. All said and done, last week I worked out for 222 minutes. I only tracked my specific work out times, as I assumed none of my busy-body daily movements would be high enough to register as moderate activity. Of those 222 minutes, 155 of them qualified as moderately intense, while 68 of them registered as light. 2 of my workouts were bike rides, 2 of them were strengthening sessions and 1 was a 3 mile brisk walk around a local state park. So what did I take from my experiment? Of my five workout sessions, 30% of the time spent was not intense enough to garner the health benefits I am striving to achieve. And this is not to say that the light exercise I performed wasn’t worthwhile - some of was time spent in warm up, some of was walking that I do just to relax and some if it is the stretching and flexibility work I use to keep my back from bothering me. But, on the other hand, I barely broke the recommended minimum for moderate physical activity! I could absolutely be doing more. And I know I’m not the only one who struggles with this. I’ve heard from so many friends, colleagues and acquaintances that this year in particular, has made getting adequate levels of physical activity even harder. Many of us rely on getting out and going to work for our regular physical activity. Staying home has had a tremendous impact on all our our lives and daily rhythms. But with the stress of pandemic life higher than ever (oh dear god...school starts next week), it is even more important that we prioritize ‘getting our 150’ to help balance out the chronic stress and immobility that has unfortunately, become part of this pandemic life.

If someone told you there was a way to reduce your risk of dying early by 33%, wouldn’t you take it???

So back to you. How are you going to get your 150 this week? Do you need help? Extra motivation? Guidance? Have questions? I’ll post how I get my 150 each week if you post me yours. Keep an eye on my Facebook each week for a Getting Your 150 thread and share with me your plans, workout pictures and stats and lets celebrate together when we hit our goals. But don’t forget - something is better than nothing, so even if you start small, share your victories with me and I’ll root you on.

Need some extra help? Exercise is for everyone, even if you’re young, old, limited or living with a disability. My job as a physical therapist is to make exercise accessible. I am an expert at making exercise safe and efficient and enjoyable for people of all ages and abilities. I offer 1:1 Wellness Training and ongoing community education as part of my efforts to offer health promotion on a greater scale than I can with physical therapy alone. Check out these links to learn more.

HAE/FIT 1:1 Fitness Training

HAE/ED Community Seminars

Coffee Talks with Katie (Doctor of Physical Therapy)

References:

CDC Physical Activity Guidelines 2018

CDC Physical Activity Guidelines Executive Summary

ncbi.nlm.nih.gov/pmc/articles/PMC3527832/

CDC Physical Inactivity Among Adults

Treatment Tuesday: focus on Osteoporosis

WHAT IS OSTEOPEROSIS?

Osteoporosis is a disorder of progressive bone loss. While all bones normally cycle through a series of bone degradation (resorption) and new bone creation (deposition), bone loss occurs when the rate of bone resorption becomes faster than the rate of bone deposition. While we all experience age-related bone loss beginning around age 35, bone tissue deterioration can become pathological when it progresses < 1 ‘standard deviation’ (SD) from normal. Osteopenia is defined as between 1-1.25 SD below normal or a T score (measure of bone density) between -1 to 1.25. Osteoporosis is defined when bone density drops 2.5 SD or more below normal, or T score falls below - 2.5. Symptoms of low bone density typically include increased risk of fracture, increased thoracic kyphosis and pain. Osteoporosis can impact breathing and digestion if/when structural changes affect posture and spinal structure. Women are at higher risk for bone loss than men; women are 8x more likely to experience Type I osteoporosis(postmenopausal and related to loss of estrogen), and 2x more likely to experience type II (senile osteoporosis that occurs after 70 years old).

You can decrease your risk of developing Osteoporosis and/or improve your management of this disease by making certain changes in your lifestyle and activity:

✓ Participate in Regular Aerobic Activity and Strengthening: Participation in moderate to high intensity weight bearing aerobic exercise with a cyclical movement pattern has been shown to be beneficial to people with osteoporosis. Strengthening improves bone mass by the transfer of mechanical stress to bone via tendons and reduces your risk of falls.

✓ Improve your Balance and Reduce your Risk of Falls: Given the increased risk of facture in the setting of osteoporosis, it is critical to improve your balance and stay on your feet. Additionally, learning how to fall properly can protect your spine and joints in the case that you do lose your balance. Consult a physical therapist to determine how to best address these issues and incorporate a balance program as part of your normal routine.

✓ Postural Awareness and Use of Proper Body Mechanics: If you have already been diagnosed with osteopenia or osteoporosis, it is important to use proper posture and body mechanics to protect your spine and reduce risk of compression fractures. Excessive spinal flexion (bending forward) and twisting motions can increase risk of these types of fractures. Avoid activities that require these movement patterns and focus instead on spinal extension (leaning back) and improving your neutral posture and postural control.

✓ Follow any Medication and Diet Recommendations Provided by your Doctor: There are many good, effective pharmacologic treatments available for the treatment of osteopenia and osteoporosis. Your doctor may prescribe dietary supplements or bisphosphonates to slow bone degradation and encourage new bone deposition. Follow your doctor’s directions and make regular follow-ups routine.

BENEFITS OF EXERCISE

✓ Improved bone density

✓ Decreased risk of falls and fracture associated with falls

✓ Improved aerobic capacity, oxygen utilization, blood pressure and improved cardiac efficiency

✓ Improved sleep, mood and decreased daytime fatigue

✓ Improved weight management

CAUTIONS AND CONTRAINDICATIONS

While it is safe to exercise with osteoporosis, you should avoid high impact activities and exercises that involve twisting of the spine. This can protect your vertebrae from compression fracture.

Further Reading and Resources

Choose PT Guide to Osteopenia

Choose PT Guide to Compression Fractures

Don’t want to miss a beat? Join the HAE subscription list to receive a weekly update on the week’s blog posts and any HAE news.