Embrace Fall Season: Movement is Medicine

September is not only the mark of the fall season (yum…cider & donuts), but it’s also pain awareness month! Outside of pain, lack of mobility is the number one biggest complaint we get. In conjunction with pain and movement problems, the most common way people deal with these dysfunctions is to stop moving. However, the best treatment for pain and limited movement is to use MOVEMENT AS MEDICINE! Millions of people suffering from pain find it tempting to avoid the motions that cause pain. However, moving retrains the brain and body to manage pain and is often the best way to help lessen the pain.  It may be joint or muscle pain that holds you back or even a fear of re-injury or falling, but the results of a sedentary lifestyle are even scarier. Not moving enough often causes a cascade of factors that can amplify pain. Exercise is the best way to retrain an overprotective pain system. Stretching and strengthening exercises can retrain the pain system and readjust the pain buffer zone, reminding it that movement is normal and ‘safe.’ Another added benefit is that exercise releases endorphins, which can block pain signals from reaching the brain.

HOW DOES MOVEMENT BENEFIT YOUR BODY?

• According to the CDC, movement can decrease arthritis symptoms by up to 40%!
• Improves memory and mental acuity
• Increases endorphins and decreases depression
• Improves blood circulatory health
• Improves muscle strength and bone health
• Improves immune health by activating immune cells within the body to circulate and enhances their ability to stay within the circulatory system for up to 3 hours after exercise

How can you incorporate more “movement medicine” into your daily life this autumn season:

• Remember, stretching is movement (Set up 3-5x/week schedule of total body mobility/stretching exercises)
• Stand up and walk while talking on the phone
• If you sit at a desk all day, intend to stand up every hour, set an alarm, or use a standing desk. Even standing at a desk burns more calories than sitting.
• Take the stairs instead of the elevator.
• Put exercise weights or a mat in your TV room and make some moves while watching TV- this is one of my favorite ways to work in exercise when I don’t feel like it!
• Walk your kids to school or your dog around the neighborhood. Getting outside will make you feel like moving more.
• Instead of sending an email to discuss an idea, stand up and walk to a colleague’s office. You may feel this is less efficient, but you will accomplish two goals simultaneously!
• Have mini-meetings while walking outside with co-workers
• Find a purpose or reason to stand up and move every hour of the day—getting a drink of water or a cup of coffee, changing the laundry, putting dishes away, getting the mail, etc. 

Incorporating more movement in your life does not have to be just going to the gym or walking/running outside.  Those lofty goals may be scary and even unrealistic for many people. Movement involves creating better habits to move your body more frequently and more efficiently(correctly) throughout the day and do what works for you.  You don’t have to let pain keep you from doing what you love.  We would be glad to help before you enter hibernation (winter) – your PT can help create a plan of action for you!  Schedule a free assessment today.

This month’s ‘Ask the Therapist’ is brought to you by our West Bloomfield, Commerce and Beverly Hills team, owners and directors, Mike Pizzimenti, PT, DPT (West Bloomfield – on left), Aaron Suttles, PTA (Beverly Hills – middle), and Ryan Bugni, PTA (Commerce Twp. – on right).

QUESTION: MY BALANCE HAS BEEN SLOWLY DECLINING AND I DON’T FEEL CONFIDENT TAKING A WALK, HOW CAN I GET BETTER?

Losing your balance confidence is common, but it doesn’t have to be!  Balance can start to decrease as early as 45 years old! There could be a reason and we’d be glad to help explore that with you.  In the meantime, these tips can help you steady your step along the path you take!

TEST YOUR BALANCE

Testing your balance is a proactive step towards maintaining and improving your overall health and functionality. By identifying and addressing balance deficits through physical therapy, you can reduce the risk of falls, enhance your mobility, and enjoy a higher quality of life. If you have concerns about your balance, consulting a physical therapist can provide you with the necessary tools and support to stay safe and active.

WEAR GOOD FOOTWEAR

Wearing good footwear is fundamental for maintaining proper balance and preventing falls. As physical therapists, we recommend investing in quality shoes that provide the necessary support, cushioning, traction and fit to enhance your stability and overall foot health. If you have specific balance concerns or foot conditions, consulting with a physical therapist can help you choose the right footwear to meet your individual needs and improve your balance and mobility.

USE AN ASSISTIVE DEVICE WHEN YOU NEED ONE

Using an assistive device when your balance isn’t steady is a proactive measure to ensure your safety, enhance mobility, and maintain independence. As physical therapists, we advocate using assistive devices tailored to your needs to improve your quality of life and support your rehabilitation journey. If you have concerns about your balance, consult a physical therapist to determine the most appropriate assistive device. 

SET YOURSELF UP FOR SUCCESS

Make your house fall-proof! Push rugs up against the wall so there are fewer edges to trip on. Install handrails on both sides of any stairs. Ensure cords don’t cross over areas you walk. Make sure your high-traffic walking areas are free of clutter.

MAINTAIN YOUR STRENGTH

Maintaining your strength is fundamental to ensuring good balance and overall physical health. Physical therapists emphasize the importance of regular strength training tailored to your needs to enhance stability, prevent falls, and support functional independence. Incorporating strength exercises into your routine can significantly improve your balance, enabling you to lead a more active and confident life. If you have concerns about your balance or strength, consult a physical therapist to develop a personalized strength training program.