How to Have Your Best Body | Sports & Physical Therapy Center

How to Have Your Best Body at Any Age

If you?re over 40, but long for the body you had in your 20s and 30s, you should know that the benefits of physical therapy include the ability to develop your best body at any age. No one can deny that as your body ages, your physical appearance and internal body functions change. But that doesn?t mean you can?t reach the best possible fitness level for your age and ability. The fact is, with daily exercise, you can maintain fitness through your 40s, 50s, 60s and beyond.

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When you decide you?re ready to take control of your health, it?s important to educate yourself first. Once you learn what your body needs to achieve a healthy level of fitness, the rest is up to you. Fortunately, almost everyone can get in shape, stay on track and enjoy the benefits of lifelong optimum wellness.

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Fitness Tips for Lifelong Health

Ready to start getting your over-40 body back in shape? Check with your physician first, to make sure you?re physically able to begin a fitness program. Once you?re cleared, there are four areas to focus on: aerobic exercise, strength training, stretching and diet.

• Aerobic Exercise: Increasing your heart rate through cardiovascular activity is especially important as you age. Activities such as running, dancing, walking, biking or swimming can strengthen your heart and lungs. Exercise also burns fat, to help you lose weight and reduce your risk of joint pain, diabetes, heart disease and other obesity-related problems. Start off slowly, but strive to engage in at least moderately intense activity for 30 minutes, five times per week.

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Tips:

??? Find an activity you really enjoy, and you?ll stick with it.

??? Exercise with a friend, for motivation.

??? Add exercise time to your daily schedule. Keep these appointments as if they?re the most important part of your day ? because they are!

??? Fit in exercise wherever you can. Walk the dog twice a day. Chase your grandkids around the park. Choose the stairs over the elevator. Leave the car in the garage and walk.

• Strength Training: Strength training is a powerful way to fight the effects of aging. The resistance of free weights, machines or your body weight increases muscle mass. It makes you stronger and improves bone mass, which can reduce your risk of age-related bone diseases, such as osteoporosis. Add strength training to your routine twice a week.

Tips:

??? Focus on all major muscle groups.

??? Learn proper form through a physical therapist, to avoid injury and gain maximum benefit.

??? Keep some free weights at home to use while watching TV or whenever you have 15 minutes to spare.

• Stretching: After age 40 or 50, changes in connectivity tissue can result in less elasticity in your ligaments. Stretching can help to increase joint flexibility. It also improves blood flow and relaxes tense muscles. As your flexibility increases, your joints are less susceptible to injury.

Tips:

??? Stretch after exercise or a warm up. Never stretch cold muscles.

??? Don?t bounce. Stretching should be slow and controlled.

??? Gradually ease into the stretch, and aim to hold it for 30 to 60 seconds.

??? Breathe throughout the stretch.

??? Feeling resistance is normal. Feeling pain is not. Stop if it?s painful.

• Diet: Your diet is just as important as your exercise program. Eating a variety of whole foods can deliver the vitamins, fiber and minerals your active body needs, without the extra fat and calories that can hurt your health. Avoid high-fat dairy, but do include low-fat or fat-free dairy for some bone-boosting calcium. Whole grains and healthy fats ? like olive oil, avocados and fish ? are very beneficial to your health. Make them part of your eating plan.

Tips:

??? Aim for five servings of fruits and vegetables every day.

??? Choose whole, unprocessed foods.

??? Be realistic about portions. A three-ounce meat serving is equal to a deck of cards; one ounce of cheese is the size of a die. A small handful of almonds or walnuts will deliver the nutrients you need.

What?s Keeping You From Being Active?

Ask ten people why their bodies are not at their best, and you?ll likely hear ten different answers. One person has a super-busy schedule that leaves little time for exercise. Another is suffering from an injury that makes exercise painful. A third has a fear of walking into a gym for the first time.

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What?s keeping you from being active and having your best body?

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• Are you feeling pain that prevents you from exercising? Pain is not normal ? even if you?re over 40. It?s a message from your body that something is wrong. The good news is that with the benefits of physical therapy, you can get fast relief from the pain that?s holding you back.

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A skilled physical therapist is trained to help your body heal with proven techniques, not to mask pain with expensive drugs or invasive procedures. Through manual therapies, such as massage and mobilization, or passive therapies, such as heat, cold packs and electrical stimulation, they treat the source of your pain to bring fast relief.

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• If you?re hesitant to walk into a gym full of young, strong bodies, you?re not alone. Some health clubs cater to elite athletes, but many welcome people of all ages and sizes. Find the right one for you by asking your family and friends for recommendations, or doing some research on the Web.

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Did you know that your physical therapist can help you get back on the road to health in a safe, comfortable environment? As your partner in wellness, your physical therapist will evaluate your current condition and fitness level, and design a custom program of strength, flexibility and endurance training that fits your abilities and your goals. He or she will instruct you on body mechanics and proper form ? to help you gain maximum benefit and prevent injury.

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Think about the reasons you?re not as active as you used to be. If you?re feeling pain or aren?t sure where to start, you could benefit from a physical therapy consultation.

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Professional Therapy Associates Can Help You Get Your Body Back in Shape

No matter what your age, you can attain a strong, fit body. If you?re ready for a healthier lifestyle, try partnering with a physical therapist. If you?re seeking a licensed physical therapist in Montana, you?ll find the clear choice for many Flathead Valley residents is Professional Therapy Associates. Owner Blaine Stimac and his energetic team are ready to help you get back into great shape with a customized plan that fits your needs and goals. With four locations in Flathead Valley, you?re sure to find one located near your home or office.

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Since 1988, Professional Therapy Associates has been getting results for their patients ? and they can help you, too. Why not get started with a free health and injury consultation?

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Schedule a Free Physical Therapy Screening

Professional Therapy Associates invites you to learn how physical therapy can improve your quality of life with a free health and injury screening, valued at $100. Whether you?re suffering from pain or just want to achieve your best body, you can learn about your options from a licensed physical therapist.

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Please call to schedule your free consultation from Professional Therapy Associates at one of their four convenient locations: Flathead Health and Fitness in Downtown Kalispell (406-257-5610), Whitefish (406-862-5033), North Kalispell (406-756-7878), or Columbia Falls (406- 892-7999).

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