Smart Moves for Families

November 5, 2013 by Leave a Comment

Getting enough physical activity for the family will help boost energy and inspire great attitudes! MoveForwardPT suggests more exercise for the family to improve overall health.

Making a commitment to be physically active is one of the best ways families can prevent or combat obesity and its consequences. Physical therapists support the Department of Health and Human Services’ Physical Activity Guidelines, which states:

Children should get 1 hour or more of physical activity a day.
Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes a week of vigorous-intensity aerobic physical activity.
Physical therapists’ extensive knowledge of pre-existing conditions (such as type 2 diabetes and obesity) allows them to help people of all ages and abilities establish life-long patterns of physical activity. For those who already are obese, physical therapists can devise safe exercise programs that reduce pain, restore flexibility, and increase strength and cardiovascular endurance. For people with type 2 diabetes, they can design and supervise exercise programs that reduce the need for medications, lower the risk of heart disease and stroke, and help manage glucose levels, among other benefits.

The following tips were designed by physical therapists to help families stay active and incorporate physical activities into their daily lives:

“Smart Moves” for Families

Plan weekend family activities involving physical activity, such as hiking, swimming, bicycling, mini-golf, tennis, or bowling.
Help your child plan physical activities with friends and neighbors, such as skating or softball.
Have your kids brainstorm a “rainy day” game plan of indoor activities involving fitness games such as Wii Fit or Dance Dance Revolution.
Remember that your family does not need to join a health club or buy fancy equipment to be active. Walking isn’t costly and it’s easy. So is designing a backyard obstacle course. Weights can be made from soda or detergent bottles filled with sand or water!
Provide positive rewards for your child when he or she engages in physical activities, such as workout clothes, a new basketball, or an evening of roller-skating.
Provide positive feedback about your child’s lifestyle changes. Remember not to focus on the scale (for you or your child).
Be your child’s “exercise buddy.” Plan daily walks or bike rides and set goals together for increasing physical activity rather than for losing weight. It’s also great “bonding” time!
As you schedule your child’s extracurricular activities, remember to plan time for exercise and activity as a priority for the entire family. Don’t just “squeeze it in.”
Encourage children to try individualized sports such as tennis and swimming. Studies show such activities are the basis of lifelong fitness habits.
Parents and children can do exercises while watching television (or at least during commercials), such as sit-ups, push-ups, or running in place. Discourage snacking or eating meals while watching.

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PEDIATRIC PHYSICAL THERAPY ACTIVITIES

October 3, 2013 by Leave a Comment

Has your child experienced an injuries recently? Pediatric Physical therapy may be a good option for you and your child! Stephanie Romo from Livestrong shares how physical therapy is beneficial.

Physical therapy may help pediatric patients gain functional independence.

Pediatric physical therapy can be beneficial for children with injuries or other physical limitations. This type of therapy encourages children to engage in play and activities of daily living to promote balance, coordination, and fine and gross motor skills. The goal of these therapeutic activities is to encourage improvement in development and greater functional independence. Want to improve your health? Learn more about LIVESTRONG.COM’s nutrition and fitness program!

DEVELOPMENTAL ACTIVITIES
One important goal of pediatric physical therapy is to improve development, and there are a number of activities that encourage developmental milestones to occur. Children typically learn best through playing, and many pediatric physical therapists recommend therapeutic activities that involve play. Activities such as crawling, walking, skipping, running, and utilizing playground equipment are all examples of therapeutic activities involving play. These types of activities help to encourage children to coordinate the use of large muscle groups to move about independently.

BALANCE AND COORDINATION
Balance and coordination are two important components of physical independence that can be improved through physical therapy. Hand-eye coordination is something that children can learn by playing catch, rolling a ball or drawing a picture. For babies and young toddlers, learning to feed themselves with utensils is a great way to encourage hand-eye coordination. Balance can be improved through activities that involve the vestibular system, such as walking on a balance beam or learning to ride a bicycle.
FINE AND GROSS MOTOR SKILLS
Fine motor skills involve the usage of small muscles, particularly those in the hands, fingers, feet and toes. Activities that encourage these types of skills include sorting small objects, painting and molding clay. Gross motor skills include activities that encourage larger muscle groups, such as swimming, riding a bike and jumping on a trampoline. Range of motion is an important part of gross motor development, and pediatric physical therapy will usually include stretches to encourage joint and muscle mobility.
ACTIVITIES OF DAILY LIVING
When your child is participating in a physical therapy program, most of the activities and learning take place in the child’s natural environment, such as home or school. Encouraging your child to participate in normal daily activities can help her reach milestones, improve self-esteem and gain independence. Try involving your child in meal preparation, ask for her help with cleaning the house and let her assist at the grocery store. Each of these tasks involves physical and cognitive elements, which will help children improve both functional and mental ability.

REFERENCES
American Physical Therapy Association: The ABCs of Pediatric Physical Therapy
Article reviewed by Matt Olberding Last updated on: Sep 2, 2011

Read more: http://www.livestrong.com/article/532184-pediatric-physical-therapy-activities/#ixzz2g6z1APKA

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Posture Tips for Moms

July 23, 2013 by Leave a Comment

If you’re a busy mom with little ones running around, the stress and activity may wear you down. Don’t let your back suffer! Take a look at this article and video from MoveForwardPT so you can maintain the best posture and prevent back injuries! If you would like to learn about more tips on how to prevent injuries, come visit us at San Diego Sports Physical Therapy today!

Lifting and carrying a child, picking up toys off of the floor, and pushing a stroller are normal daily tasks for mothers. The American Physical Therapy Association (APTA) offers tips to help moms and other caregivers accomplish these daily feats without aches and pains.

Physical therapists are experts in movement and function, especially when movement involves a change in “normal” patterns of movement.
Lifting Your Child From the Floor

When picking your child up off the floor, you should use a half-kneel lift. First, stand close to your child on the floor. While keeping your back straight, place one foot slightly forward of the other foot, and bend your hips and knees to lower yourself onto one knee. Once down on the floor, grasp your child with both arms and hold him or her close to your body. Tighten your stomach muscles, push with your legs, and slowly return to the standing position. To place your child onto the floor, the same half-kneel technique should be performed.
Carrying/Holding Your Child

When holding or carrying your child, you should always hold him or her close to your body and balanced in the center of your body. Avoid holding your child in one arm and balanced on your hip. When using a child carrier, be sure to keep your back straight and your shoulders back to avoid straining your back and neck.
Picking up Toys From the Floor

As a mother, you will find yourself cleaning up after your child often. When picking toys up from the floor, keep your head and back straight, and while bending at your waist, extend one leg off the floor straight behind you.
Lifting Your Child Out of the Crib

If your child’s crib has a rail that lowers, you will want it in the lowest position when lifting your child out of the crib. As you lift, keep your feet shoulder-width apart, knees slightly bent. Arch your low back and, while keeping your head up, bend at your hips. With both arms, grasp your child and hold him or her close to your chest. Straighten your hips so you are in an upright position, and then extend your knees to return to a full stand. To return your child to the crib, use the same technique and always remember to keep your child close to your chest.
Pushing a Stroller

When pushing your child in a stroller, you will want to stay as close to the stroller as possible, allowing your back to remain straight and your shoulders back. The force to push the stroller should come from your entire body, not just your arms. Avoid pushing the stroller too far ahead of you because this will cause you to hunch your back and shoulders forward.

Posture Tips Video from MoveForwardPT

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