Weight loss is one of the top New Year’s Resolutions made by Americans each year, according to multiple sources. 

Yet, studies conclude that only 8 percent of people actually achieve their annual goals, including those who seek to live healthier, more active lives. 

While some many point to their busy lives and the lack of personal willpower as the reasons behind this bleak statistic, sometimes functional limitations are to blame for making weight loss difficult, or even unsafe for certain people. 

Even as doctors and other health care professionals recommend exercise as a way to promote weight loss, it’s been estimated that nearly one in three of those who get this recommendation have functional limitations. 

These limitations can make it feel difficult, or event impossible, to follow through with a regular exercise regimen.” 

What Are the Limitations? 

Such difficulties, according to the 2018 study published in Physiotherapy Theory and Practice, include a general struggle with basic movement or activities (due to pain, strength and other limitations) as well as conditions or diseases like diabetes, hypertension, arthritis and multiple cardiovascular issues. 

Weight loss and weight management are absolutely critical for people suffering from many of these issues. Yet, for these populations, it’s often not safe or effective to just prescribe exercise. 

Many of these patients need more individualized and managed programs that take their medical histories, physical limitations and general safely into consideration. 

Physical therapists, according to the study’s authors, offer the ideal solution for those with such limitations. 

“Physical therapists are well-suited to manage the [physical activity] and exercise programs of individuals with functional limitations given their education, expertise and documented self-efficacy in primary, secondary and tertiary prevention with exercise testing, prescription and implementation,” they wrote. 

In other words, physical therapists can benefit those who seek to improve their long-term health through exercise and weight loss by: 

Assessing the Patient’s Limitations 

Through a thorough examination, along with guidance and input from one’s personal care physician or specialist, physical therapists are experts at assessing and identifying individual limitations that must be addressed before and during one’s weight-loss program. 

Customizing a Plan 

Based on personal conditions and limitations that may make movement and exercise difficult, painful or unsafe, physical therapists will establish, implement and monitor an individualized exercise regimen that’s safe and effective in achieving the patient’s wellness goal(s). 

Reducing Pain 

“No pain, no gain” isn’t a phrase used by physical therapists. A PT will establish and/or modify exercises that allow one to safely perform activities while experiencing the least amount of pain.  

Improve Cardio Fitness 

Physical therapists will help establish a heart-healthy exercise program that improves one’s aerobic fitness while elevating the body’s metabolism. 

Improve Strength & Flexibility 

A physical therapist will identify, then address weaknesses and imbalances in the body. The goal: improve movement, form and posture while minimizing stress on the body. 

The goal of a physical therapist is to help you move better and more comfortably so you can live a more active and healthful life, regardless of what limitations you have. 

The first step, though, is to get that initial assessment, during which we can identify and discuss your limitations and goals. 

For some, the Holiday Season can be a time of social isolation and loneliness. 

This can be especially true for older adults who live alone. 

Research shows social isolation can have adverse effects such as depression, reduced cognitive function, decreased activity, and many physical conditions. 

For instance, we tend to see more instances of issues like high blood pressure, heart disease and obesity in people who perhaps aren’t as social as they used to be. 

Why Be Social? 

While it’s completely fine to be comfortable by yourself, it’s often beneficial both mentally and physically to make time for social interactions. 

One great way to do this – especially this time of year – is to take advantage of community volunteer opportunities. 

Studies have shown that volunteering is a great way for seniors to counter many of the effects of isolation and aging. Just getting out in a useful way to support a cause you believe in can benefit the mind and the body – from combatting loneliness to increasing levels of health and activity. 

And, volunteering can take on many forms, regardless of age, health or physical limitations. 

Some proven health benefits of volunteering include: 

Improving Self-Esteem, Lowering Depression 

Giving time to others can create a personal sense of accomplishment. When assisting others, the body releases dopamine in the brain, which has a positive effect on how people feel. 

It is documented that volunteers also experience lower levels of depression. 

Expanding Connections 

Volunteers are surrounded by a community that’s attuned to helping – people willing to lend a hand when times get tough. And, they realize that safety nets go both ways: helping when asked and asking for help.  

Combating Stress 

According to a study by a Carnegie Mellon University doctoral student, volunteering reduces stress. In her study, 200 hours of volunteering per year correlated to lower blood pressure, and lower blood pressure correlated to better health outcomes. 

Keeping the Mind Active 

The same study speculated that mentally stimulating activities, like tutoring or helping with reading, contribute to maintaining memory and thinking skills that, in turn, reduces cognitive impairments.  

Physical therapy services often work to complement these effects by working with seniors and others to keep their bodies volunteer ready. 

And, in the end, once a person starts to realize all the physical, mental and social benefits of giving back to people and their communities, this can help motivate them to live healthier, more active lives. Physical therapists, then, are there to offer support that allows these efforts to extend into the long term. 

The fact that the season of giving, joy and celebration can also be our most stressful time of year is one of the worst kept secrets of the Holidays. 

And yet, year after year, we charge forward, often fighting through tension-type headaches to complete our shopping, plan for get-togethers with friends, and fulfill all our family obligations. 

But why fight through the headaches, asks Tampa physical therapist Dr. Ginger Hoang Le, when a physical therapist can often provide relief from tension-type headaches by correcting the problems that cause the pain? 

“A tension headache often starts with pain or dysfunction at the back of the head or neck – discomfort that can spread around your head, and even to your eyes,” said Hoang Le, owner at Ginger Fitness Occupational Physical Therapy in Tampa, New Port Richey, Wesley Chapel and Plant City. “What we as physical therapists can do, after a thorough examination and a series of questions, is determine the likely causes of your headache. Then, we can treat these causes.” 

According to the World Health Organization, a tension-type headache (TTH) is the most common primary headache disorder in the world, typically related to stress or associated with musculoskeletal problems in the neck. 

One study published in the U.S. Library of Medicine called tension-type headaches the second-most common illness worldwide, affecting 80 to 90 percent of people at least once in their lives. 

Tension headaches, as they’re often called, are frequently described as a feeling of pressure or tightness, often like a band around the head that spreads into or from the neck. 

According to the American Physical Therapy Association (APTA), these headaches may be caused by stress, fatigue, poor posture, or problems with the neck or jaw – like an injury. 

“Once we determine the cause of your tightness and pain, a PT can work with you to correct the underlying problem that’s leading you to experience these headaches,” Hoang Le said. “This can be fatigued muscles from bad posture, or a lack of strength or mobility in your neck and shoulders.” 

Often, treatments will focus on three areas: improved posture, improved strength in the upper back, neck and shoulders, and improved mobility in the neck and spine through stretching and pain-reducing movements. This is also known as manual therapy. 

“We’ll not only provide relief through treatments in the clinic, but physical therapists also work with people to correct the issues which caused the headache in the first place, be it improving posture or simple changes in lifestyle,” said Hoang Le. “PTs always treat with an eye toward future prevention.” 

If the Holiday Season has already become a headache for you this year, schedule an assessment with the Ginger Fitness Occupational Physical Therapy team to learn more about what’s causing your tension headache and how it can be successfully and affordably treated through physical therapy. 

As cold and flu season approaches, so does the season of illness prevention. 

From getting flu shots to adding a little extra Vitamin C to our diets, prevention often becomes a focus for those concerned with getting sick, missing work and/or school, and optimizing the joy of their upcoming Holiday Seasons. 

It’s based on this mindset that medical professionals such as physical therapists are most likely to get some version of the question: Can exercise boost my immune system? 

The answer, however, is broader than the question itself. 

Boosting the Immune System 

On a more general level, healthy living is the true key to building and maintaining a strong immune system. Habits like eating right, staying hydrated, getting plenty of sleep, and reducing stress account for some long-lasting, immune-boosting benefits. 

But, regular exercise definitely plays an important role, as well. 

Some studies have shown, for instance, that exercise on its own can play a role in reducing the length and intensity of colds and flu. Such research often points to many of the benefits inherent in regular fitness routines as factors that also help ward off illness: 

• Weight management 
• Lower blood pressure 
• Reduction in stress 
• Improved circulation 

Other studies have concluded that regular, mild-intensity exercise can help reduce illness while prolonged, high-intensity exercise can have the opposite effect by making one more susceptible to catching a bug. 

Based on this, if you feel you may be catching something – a cold, a flu or whatever may be going around – the best initial advice is to pull back on the length and intensity of their exercise routine just to be on the safe side. 

Keep getting your exercise, but also take greater care to make sure you’re staying hydrated, eating well and giving your body time to recover. 

If you do get sick? 

According to advice from the Mayo Clinic, that doesn’t necessarily mean you can’t continue to exercise. They offer the following two rules of thumb: 

The Neck Rule 

If you catch a cold and find that all the symptoms are concentrated above the neck (i.e., nasal congestion, runny nose, sneezing and/or a minor sore throat), it’s typically OK to exercise. Simply reduce your intensity. Instead of going for a jog, for instance, opt to go for a walk. 

In contrast, if you find that you’re experiencing symptoms below the neck – things like a congested chest, a hacking cough or an upset stomach – it’s best to not exercise at all. 

The Fever Rule 

Also, if you have a fever or are experience muscle aches and fatigue throughout your body, take a break from exercising. Instead, get some rest, stay hydrated and, if things don’t improve over a couple of days, visit your doctor.  

The bottom line: it’s always your best bet to listen to your body, and don’t overdo it. Pushing your body too hard when it’s fighting an illness could potentially do you more harm than good. 

s & Nutrition suggesting adults need at least 150 to 300 minutes of moderate activity each week, Hoang Le advises people to not underestimate both the long- and short-term benefits of movement … especially this time of year. 

“Regular exercise often helps reduce stress and improve focus and energy levels, while also improving your mood during the shorter, darker days leading into the Holiday Season,” Hoang Le said. “This, of course, is in addition the more wide-ranging health benefits most people are familiar with.” 

What can you do, then, if you find you don’t have time to hit the gym or go for that morning jog? Hoang Le offers the following tips for turning seemingly typical daily moments into opportunities for exercise: 

Take Mobile Meetings: Walking is one of the best and most inclusive exercises out there. So, next time you have a meeting scheduled with a reasonably small group of people, suggest making it a mobile meeting by walking and talking outdoors, through the hallways of your building, or whatever setting is most pedestrian-friendly. 

Rethink the Stairs: It’s a no-brainer that taking the stairs instead of the elevator can offer you a dose of additional exercise each day. Beyond this, though, make the stairs part of a greater routine. Even if you have no place to go, burn off some steam by walking the stairs over breaks and during the lunch hour. 

Take Work to the Gym: While you don’t necessarily need a gym to exercise, it definitely pays to take advantage of the membership -- if you have one. But, don’t go there in lieu of work. Go there with work. Catch up on reading, emails or other “housekeeping” tasks while walking, pedaling or using the elliptical. 

Pour Yourself into Housework: Whether indoors or out, don’t underestimate the effectiveness of housework as exercise! Just throw on some music, pick up the pace, and throw yourself wholeheartedly into the efforts of cleaning and maintaining your home.  

Visit a Physical Therapist: If other factors such as pain, endurance or movement limitations are keeping you from making exercise a priority in your life, or you simply need help finding a regimen that works best for you, visit with one of the physical therapists at Ginger Fitness Occupational Physical Therapy. A physical therapist will assess the source of your limitations or discomforts and provide a path toward leading a more active and healthful life. 

Following a stroke, the rehabilitation process often focuses on improving the survivor’s ability to move and perform everyday tasks, with a lesser emphasis on general aerobic fitness. 

This is likely a mistake – at least when it comes to long-term endurance and quality of life. 

A recent study published in an August 2019 edition of the Journal of the American Heart Association shows why. 

The research found that stroke survivors who completed aerobic exercise programs – programs similar to those used for cardiac rehabilitation – significantly improved endurance and walking ability. 

On its surface, this may not turn a lot of heads. But, when you consider many standard post-stroke rehab programs may pay little attention to aerobic exercise, the study does two things: 

It reinforces the overall need for long-term aerobic fitness, and it empowers stroke survivors to seek long-term rehabilitation options that include an aerobic component. 

Affected by Stroke 

According to the Centers for Disease Control and Prevention (CDC), nearly 800,000 people suffer from a stroke annually in the U.S. – about one every 40 seconds. 

This makes stroke the No. 1 cause for serious, long-term disability in the nation. 

Following a stroke, rehabilitation helps survivors relearn tasks, skills and movements (i.e., getting up, walking, balancing, etc.) that were affected when part of the brain was damaged. 

The rehab process also teaches new and/or altered ways to perform tasks to compensate for stroke-related disability. 

In addition to these critical aspects of stroke rehabilitation, survivors can also benefit from developing a better level of stamina and endurance. 

Quality of Life 

One of the points a researcher for this study (Elizabeth Regan, a PhD candidate with the University of South Carolina) made was, “It doesn’t matter how well you can walk if your endurance level keeps you at home.” 

Such a statement accurately portrays the philosophy of physical therapists, which is that we don’t just want to improve a person’s health and the way their body functions. We ultimately want to improve one’s overall quality of life. 

Researchers with the American Stroke Association say that up to 80 percent of stroke emergencies can be prevented through efforts such as improved diet and exercise. 

If pain or injury is keeping one from leading an active and healthful lifestyle or from maintaining a regular exercise routine, our physical therapy team can assess his or her difficulties and help them overcome these obstacles. 

And, if you’ve suffered from a stroke, whether recently or months ago, and you’re looking to improve your cardio health and endurance, also contact our physical therapy team. As licensed physical therapists, we’re educated and trained to develop individual health and fitness strategies that take your specific limitations and disabilities into consideration. 

When only one in three adults get the recommended amount of physical activity their bodies need each week (according to the President’s Council on Sports, Fitness & Nutrition), Tampa physical therapist Dr. Ginger Hoang Le says it’s difficult to find fault when an individual is making an effort to exercise … even if the effort’s slightly misguided. 

But since October is National Physical Therapy Month, and physical therapists are the medical community’s preeminent experts in movement, fitness, and musculoskeletal function and injury, Hoang Le views this month as an opportune time to correct what she sees as a few common misconceptions about exercise. 

“Some of the more common personal goals people make revolve around health, fitness and weight loss, and we as physical therapists are dedicating to supporting these goals through a number of individualized services,” said Hoang Le, owner of Ginger Fitness Occupational Physical Therapy in Tampa, New Port Richey, Wesley Chapel and Plant City. “In doing so, though, it’s important to us that people work toward these objectives in a safe and healthful manner – one which most efficiently moves them toward their goals.” 

In this spirit, here are five exercise myths Hoang Le finds to be common among many fitness-minded people: 

1. Stretching before exercise prevents injuries. Perhaps surprisingly, research suggests there’s no connection between pre-workout stretching and injury prevention. In addition, stretching before an activity or competition can actually weaken performance. So instead, warm up dynamically before a workout by walking, jogging, doing lunges and leg/arm swings, etc. Stretching is incredibly important, but do your stretches independent of your workouts. 

2. The more, the better. For the more goal-driven crowd, a pedal-to-the-metal approach to fitness can seem the quickest and most efficient way to better health. However, it’s critical workout intensity and length remain in line with one’s current fitness levels and limits. It’s also important to schedule recovery, or off-days, into your routine. Failing to do so can increase your injury risk as well as the risk of burnout. 

3. Cross training is for athletes only. Cross training is simply working activities into your regimen that differ from your preferred or usual activities. The goal is to improve your overall fitness level by challenging your cardio, strength and balance in different ways. Such “training diversification” will help maximize your workout potential while helping to prevent overuse injuries and burnout, so everyone should do it. 

4. Aerobic is more important than strength training. Whether it’s because some are concerned about too much “bulking up” or they feel spending their limited time on ellipticals and stationary bikes will maximize their efforts, cardio is often a focus for those seeking to improve health. It shouldn’t be the only focus, however. Muscular fitness is just as important as cardio for such issues as weight management, bone health, injury prevention, and so on. 

5. If sore or injured, rest is always best. Wrong again. While rest has a long history as a go-to response to soreness, pain and injury, research now suggests movement and “active recovery” can actually speed up the healing process, specifically when guided by a physical therapist. 

If pain or injury is keeping you from getting a full dose of exercise and physical activity each week, Hoang Le suggests visiting a physical therapist. Highly educated and licensed health care professionals, physical therapists are experts at helping people reduce pain, improve/restore mobility, and ultimately lead more healthful, active lives. 

To the 43 million Americans who have low bone density, putting them at high risk of osteoporosis, physical therapists have an important message: exercise is good medicine. But not just any exercise – weight-bearing, muscle-strengthening exercise. 

“Essential to staying strong and vital during older adulthood is participation in regular strengthening exercises, which help prevent osteoporosis and frailty by stimulating the growth of muscle and bone,” said David Satcher, M.D., Ph.D., U.S. Surgeon General from 1998 to 2002. “Strength training exercises are easy to learn, and have been proven safe and effective through years of thorough research.” 

And while this benefit of strength training for older adults is a powerful one, it’s simply just one in a list of proven reasons why seniors should make strength training a part of their lifestyles and fitness regimens. 

While a reduction in strength is often considered an inevitable part of getting older, people of all ages should feel empowered to take charge of their overall health (including strength training) as they age. 

Along with diet and regular check-ups with both a physician and a physical therapist, an exercise regimen that includes elements of strength and resistance training can help slow some of the effects of aging – this, while also allowing one to maintain a high quality of life through activity and independence. 

“The work of scientists, health professionals, and older adult volunteers has greatly increased our knowledge about the aging process and how we can maintain strength, dignity and independence as we age,” Satcher said. 

According to reams of medical research, the many proven benefits of weight-bearing and resistance exercise include: 

Rebuilding Muscle: People do lose muscle mass as they age, but much of this can be slowed and even reversed through strength and resistance exercise. And of course, a stronger body has a direct impact on issues related to balance, fall prevention and independence. 

Reducing Fat: We also tend to more easily put on weight as we get older. Studies show, however, that while older adults gain muscle mass through strength training, they also experience a reduction in body fat. 

Reducing Blood Pressure: Studies have also shown that strength training is a great (and natural) way to reduce one’s blood pressure, even for those who “can’t tolerate or don’t respond well to standard medications.” 

Improving Cholesterol Levels: Strength training can actual help improve the level of HDL (“good”) cholesterol in the body by up to 21 percent, while also helping to reduce to levels of LDL (“bad”) cholesterol. 

Strengthening Mental Health: This goes with all exercise, including strength training. Maintaining a high level of fitness can combat anxiety, depression, issues with stress, etc. Exercise is also great for memory! 

Whether walking, jogging, hiking, dancing, etc., experts recommend 30 minutes of weight-bearing activity every day. Guidelines also suggest it’s also necessary to set aside another two to three days of strength and resistance training each week, which can include free weights, weight machines, Pilates, yoga, and so on. 

And for the sake of both health and safety, a thorough strength, movement and balance assessment should precede any new exercise regimen, especially for older adults – assessments that physical therapists are uniquely qualified to perform. 

When we’re young, falls are treated as teaching opportunities. “Get back on your feet, brush yourself off and keep moving toward your goals,” we were told.

But as we age, falls take on a much greater significance. According to Tampa Bay-area physical therapist Dr. Ginger Le, when someone of advanced age falls, they tend to suffer greater distress to their health as well as their pocketbooks.

“A fall can greatly impact a senior’s ability to live an active, healthy, and independent life,” said Le, owner of Ginger Fitness in Tampa, New Port Richey, Wesley Chapel, and Plant City. “In fact, where older adults are concerned, a fall can have a spiraling effect on their overall quality of life during years typically set aside for much-deserved rest, relaxation, and fun.”

Unfortunately, falls are an epidemic among seniors in the U.S.

According to the National Council on Aging, an older adult is treated for a fall in a U.S. emergency room every 11 seconds, making it the most common cause for nonfatal, trauma-related hospital admissions among this group.

In addition, the average health care cost for each of these falls is approximately $35,000 per patient.

“Older bodies already have stiffness and pain, plus they are more susceptible to serious injuries when falls occur,” Le said. “While there are some things we can do keep our bones strong enough to better absorb a fall, the best course of action is to prevent falls from happening. This starts with improving dynamic balance and flexibility.”

Le points out that, like strength and cardiovascular conditioning, balance and flexibility can improve through regular exercise. She recommends starting with these 5 exercises:

Weight Shift - Heel to Toe Rolls:  While standing firmly weight bearing on 1 leg, roll your other foot forward onto your toes, then roll that foot to the heels. Repeat for 5 cycles of deep breaths. Change to other side.

Rock the Boat Ankle Rolls:  While standing, roll both ankles to stand on the outside EDGE of your feet, then roll the ankles to stand on the inside of your feet.  Do this gently to start mobilizing your ankles and strengthen muscles at the bottom of your feet.

Hip circles: Standing hip width, hands on hips or holding something steady, roll hips in circles clock-wise and counter clock-wise.

Modified Downward Dog: Hold on firmly using both hands to a heavy arm chair or kitchen counter: - Watch your head- Bending trunk and head forward and downward to stretch entire spine and back of legs, then lift head and trunk back up. Breathing out while bending down, inhaling while straightening up. 5 cycles of deep breaths.

Single-Leg Teeter Totter Balance: Continue to watch your head and hold arms firmly to a heavy arm chair or kitchen counter: While standing firmly on 1 leg, bending body forward while kicking 1 leg backward, like a teeter totter.  Then straighten back up.  5 cycles of deep breaths.

Balance Assessment: Anyone who doesn’t exercise regularly should get a Balance Assessment from a Doctor of PT, like thoseat Ginger Health. They can pinpointing areas of concern that can be addressed through an individualized fall-prevention program.