Denver Physical Therapy & Wellness

When choosing healthy ways to lose weight and become fit, it can be hard to decipher what is best and safest. From calorie restriction and cutting carbs, to running and strength training, it can be overwhelming trying to find a place to start—or pick up if your current plan hasn’t worked for you. Intermittent fasting and TRX training in Denver are two of the ways that can help you reach your goals in a safe and healthy manner.  

Establishing Fitness Goals

As you are working to lose weight, it is important to set goals. Just as you do at work or with a project, it is important to understand the reasoning for your work. Even more important, set goals. While so many factors play into results, you can set goals for the work you will do. For instance, being able to maintain your momentum running a 5K or doing a certain set of reps during exercises. From there, set milestones to hit. Goals can include: 

• Reduce body mass index (BMI)
• Get healthier
• Have more strength
• Prepare for an upcoming activity

Once you achieve one of your goals, move on to the next! It always helps to set new goals when you conquer one of them. 

What is TRX training? 

If you haven’t had the opportunity to swing into your next workout with TRX suspension training, you are missing out. TRX suspension training is a relatively new way to work out with just your body weight. It forces just about every muscle in your body to work in a pull or push motion like no other exercise does. At Peak Physical Therapy & Wellness, we have embraced TRX suspension training in Denver (We include a comprehensive list of some of the benefits of TRX training here.)

Are you looking for a way to increase your strength and get fit, that is not cardio-heavy? TRX training is a great way to go. TRX training is a form of suspension training, which allows you to use your own weight. When working against gravity, you become stronger. Those who participate in this type of training especially notice a difference with the strengthening of their core. During TRX training, you can work all areas of your body: arms, back, core, and legs. Over time, you will notice a tone, lean body. 

When working alongside your local physical therapist, you will put your hands or feet onto its handles connected to bands, then begin your workout. The physical therapist will guide you through each exercise to ensure you have proper form. These bands will work all of the muscles in your body. The great thing about TRX is how easy and sustainable it is. Even if you can’t always make it to the gym or for an appointment with your physical therapist, you can still practice TRX at home. 

It is suitable for everyone, regardless of your current level of fitness.
Olympic athletes and couch potatoes alike will benefit from this exercise. The body weight load can be increased or decreased by just slight shifts in position. This type of training works for everyone.

It can help you achieve any health or fitness goal.
Regardless of your goal, whether you want to get stronger, lose weight, or run a marathon, TRX suspension training can help you achieve it.

It can be used to improve cardiovascular health as well as to increase strength.
There is an old adage when it comes to lifting weights for a cardio workout that says, Just lift faster! And this same theory holds true for TRX training. You can speed up your performance of an exercise and make great gains from a cardiovascular endurance standpoint.


For all of your health and fitness goals, Peak Physical Therapy & Wellness will help. As your local physical therapy specialist, we work hard to find the root of any problems and help you achieve your desired results. With more than 20 years of experience, you will love working with our team to accomplish your health and finesse goals. With locations all across the Denver area, contact Peak PT & Wellness to find the office nearest you to get started. 


 

A Colorado Summer wouldn’t be complete without plenty of hiking trips to the mountains. One of the best parts of living in the Centennial State is the availability of outdoor activities to keep you physically fit and connected with nature. Hiking is one of the most common activities that Coloradans engage in, which can be easily observed simply by going to a popular trailhead on the weekend. While hiking is a fantastic activity for staying physically fit, it’s important to be prepared prior to scaling your favorite peak. Here are some helpful tips and exercises to be aware of from your physical therapist in parker.

What to Pack

If you’re intending to go on a reasonably long hike, it’s important to pack all of the essential items that will help you stay safe and prevent your afternoon affair from going sour. Without question, perhaps the most important item to pack is water. Staying hydrated while on a hike is critical to your safety, as dehydration while in the wilderness can be an absolute emergency. It’s always good to err on the side of caution and to bring more water than you think you’ll need. Look into things such as easy-to-pack water bladders that can hold up to a gallon of h20.

Another important item to consider prior to venturing out into the wild is a variation in clothing. While it may appear to be a warm and sunny day out, it’s crucial to bring clothes for all types of weather events. Colorado weather can change dramatically in an instant, and being caught out on a trail without rain gear or proper layers can make your afternoon miserable. Look into clothing that is versatile and easy-to-pack while also providing you with the right amount of coverage.

The sun in Colorado can be intense and it’s important to bring plenty of sunscreen and a sunhat to avoid getting too much UV rays. It doesn’t take long to become sunburnt while on a trail, especially if it doesn’t have a lot of shade. Additionally, think of items that you’ll want to have with you on a long, scenic hike. This can include things such as an energy bar or other types of food to ensure you stave off the irritable feelings of hunger. You’ll also certainly want to bring sunglasses to shield your eyes from excessive exposure to the sun, as constantly squinting your eyes will definitely detract from your overall experience of the trail.

Exercises to Practice Prior to Hiking

The act of hiking can be much more strenuous and physically demanding than a person might expect, especially if you’re on a jaunt at higher elevations. You may think you’re perfectly limber and able to handle any kind of trail, but it’s always a good idea to prepare ahead of time with a number of helpful stretches to keep your body primed for the journey. Since you’ll likely have some gear on your back, it’s a good idea to be practice a variety of stretches that will reduce the likelihood that you will not be able to handle the hike.

Lunges are a great exercise to engage in as a way to keep your lower extremities in adequate shape and condition. Hiking requires a large amount of physical exertion from your legs, as you’ll often be traversing over large rocks and consistently climbing up various obstacles present in the environment. A lunge will require the same muscles you use while pulling yourself up an elevated terrain. Be sure to practice this exercise while alternating legs to ensure that both parts of your lower body are in shape.

Another great exercise to consider for hiking are leg squats. This activity will exert force on your quadriceps muscles, which are the strongest muscles in our legs. Having quads that are strong will be a major boost while on a hike, as they will assist us in going up as well as coming back down areas of high elevation gain. Squatting down as low as you can while making sure not to let your knees go past your toes will be a great way to prevent putting too much pressure on your knees.

While having lower body strength is absolutely essential to being able to traverse difficult terrain, it’s also important to remember that having core body strength is something you shouldn’t neglect. For this reason, consider doing exercises that will improve your abdominal muscles. Planking can be a simple, yet powerful activity to greatly improve your core strength and will greatly boost your hiking experience.

Beyond strength-training exercises, it’s also important to properly stretch prior to going on a long hike. Stretching your hamstring is important for preventing muscle strains. This can be accomplished by laying your leg on a bed or table, hinging forward toward the hip joint while keeping your knee straight. Stretching your calves to avoid excessive stress to your Achilles tendon and knees is also recommended prior to hiking. If you’ve been dealing with a serious injury, it’s also a great idea to consult with your local Parker physical therapist prior to engaging in a serious hike. Clearly, the last thing you want to occur is to re-injure yourself and preventing the possibility of enjoying the Colorado outdoors to the fullest.

If you looking to improve your physical health situation and are in need of physical therapy, or have questions about what physical therapy consists of, contact Peak Physical Therapy and Wellness today and we will be happy to assist you with your first steps towards recovery. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.

The prospect of aging is not something anyone really wants to face, but the fact remains, every day we’re getting a little bit older. The things that once came to us with ease now presents a much more difficult hurdle, especially if we haven’t taken the necessary maintenance steps to keep our bodies in peak condition. The truth is, we need to do everything in our power to maintain our health on a daily basis. In order to age as gracefully as possible, there are a number of things we can do to ensure we retain our health and quality of life as we get older. Here are a number of things you can do to feel young as the years pass by from your Denver physical therapist.

Get Off the Couch and Get Moving

As we age, the allure of the couch or a comfortable chair can become increasingly appealing as time moves on. It can be difficult to avoid the urge to rest our bones and bodies by lounging and binge watching our favorite shows and movies. While there certainly is a place for entertainment, rest, and relaxation in our lives, too much time spent sitting in one place can have profoundly negative effects on our health.

Getting off the couch in favor of movement doesn’t need to mean running a marathon or doing some form of extreme physical activity. Often, it can mean simply going for a walk or bike ride as a way to get the blood pumping. The benefits of exercise are plentiful and can positively impact a person’s body as well as the mind, both of which are critical to maintaining as we get older. Staying physically fit is a fantastic way to maintain our health and it’s essential for not falling into a health hole that becomes more and more difficult to get out of as time goes on.

Take An Exercise Class

Motivating yourself to move can be a difficult task, one that lacks accountability mechanisms outside of your own personal willpower. By signing up for an exercise or yoga class, you’ll be much more committed to following through with your given physical activity. Participating in an exercise class can be a fantastic way of keeping yourself on the path to working out. If you have a friend or loved one that is interested in joining you, it can increase the chances that you will follow through, as you will have an accountability buddy to further motivate you.

Depending on your age and current level of physicality, you can look into classes that are age-specific and are catered towards your specific conditions. Many health clubs and gyms have classes which are specifically tailored towards older individuals. Participating in a class where you are surrounded by younger individuals can be intimidating and make it less likely to show up for class. Seek out classes that have a large percentage of your peers enrolled can be a helpful mechanism to keep you dedicated to exercising.

Find Strong Social Outlets

Maintaining relationships and creating positive social networks is incredibly important to keep our mental health in a positive state. Isolation and excessive solitude can be a huge factor in our health declining as we get older. The benefits of having consistent social interaction as we get older become absolutely essential to increasing our longevity. Without any substantive relationships, mental and physical health can rapidly decline, as loneliness can lead to depression and feelings of worthlessness.

Finding an outlet to maintain our social life is incredibly important in the fight to maintain our health as we age. Whether this means joining a social group at a local community center or simply volunteering as a way to socialize, we need to find ways to keep ourselves socially engaged. Self-esteem can decrease massively with age, a factor which can rapidly decrease our overall level of health as we get older. Although discovering and seeking out new social networks can be an intimidating process, the importance of fostering these connections far outweighs the anxiety that can accompany such a process. Remind yourself of the plethora of benefits associated with socializing and realize that any potential risks are far outweighed by the benefits.

Try Doing Yoga

As we age, our bodies become much less flexible and more prone to injury as a result. Yoga has massively increased in popularity in recent years because of the many health benefits that come with a regular yoga practice. Yoga has the ability to improve mobility and flexibility, two things that older individuals certainly need to focus on whenever possible. Yoga also can improve a person’s muscle strength, improve their respiration, and increase their overall energy level. Increasing your energy level is an essential component to remaining young and increases the chances that you’ll be physically active and mobile.

A yoga practice will improve your balance and stability, as various poses focus on improving these factors. Falls are a very common way in which seniors become injured and finding ways to improve balance are critical as we grow older as a result. Increasing your personal strength and mobility as you age is important for improving and reducing recovery time, which can become a major hindrance as we get older.

If you looking to improve your physical health situation and are in need of physical therapy, or have questions about what physical therapy consists of, contact Peak Physical Therapy and Wellness today. We have an extensive team of qualified physical therapists and specialists who care deeply about their clients and go above and beyond the call of duty to provide the highest quality treatment in the industry. If you are looking for a therapist who will carefully assess your individual needs and formulate a treatment plan that is specifically tailored to your needs, Peak Physical Therapy and Wellness is your preferred choice for the physical recovery process.

While the end result is exciting, most Americans dread the moving process. The move itself can be so taxing it is easy to forget how to ensure a safe move. Often times some of the smallest of mistakes can lead to injuries that can last a lifetime. Don’t let that happen! As you gear up for your next home, review these tips from your local Denver physical therapy team.

Gather Essential Tools

When it comes to moving, boxes are usually the priority for items to obtain in the weeks leading up the big day. However, there is much more than boxes that are needed. Many movers only think about a few things, but it helps to be fully prepared as you transition into the moving process. Some of these essentials include:

• Dollies and other hand trucks:  Items with wheels enable you to easily move larger items, reducing the physical strain that comes with lifting and carrying boxes, furniture and more.
• Packing materials and tape: Securing your valuables is not just essential for their safety, but yours too. Make sure to wrap items with newspaper, bubble wrap, or other packing material, then secure your boxes with packing tape. This will help your boxes from opening at the bottom, causing the items to fall and break—and avoiding a potential injury on your part in the process.
• Sliders: Did you know you can buy pads that can be placed on the bottom of your furniture? This will help you easily move furniture and other heavy items across the floor. This reduces physical stress on your body and protects your floors—a win-win! You can also buy covers to go on your furniture to protect from scuffing and provide a barrier between you and sharp edges.
• Scissors and knife: As you pack and unpack, you will be going through several things. Have scissors and a knife handy to cut open boxes or other items.  
• Moving gloves: You can purchase gloves to wear while moving to help keep your hands safe from cuts, scrapes, and more.

Packing 101

As you begin the process to move, it is the perfect time to get rid of unwanted or unused items. This can be done in a variety of ways such as having a yard sale, donating to local charities, or simply throwing certain items away.

As you start to pack, work through items that you rarely use first. Choose a category system that works best for you, whether it is packing room by room, or by other methods. If space allows, contain all of your boxes to one place.

When labeling your boxes, use a large permanent marker so you can clearly label what is in the box. It helps to label on more than one side, so you can easily identify once you are unpacking.  

As you pack the boxes, be smart. Do not overload large boxes with several heavy items. Find a good balance that is easy to carry and manage. For any clothing hanging in a closet, you can keep them on their hangers, then wrap them in a blanket or with garbage bags-just make sure you do not mistake them for actual trash! You may be able to leave certain items in dressers or cabinets as long as you can safely secure them.

Create Your Plan

To ensure a successful move, you must have a plan. One of the initial questions you should ask yourself is, “Will I handle this move on my own, or would I like to enlist the help of a mover?” If you can afford it, movers can assist with every step in the moving process, taking some of the physical burdens off you.

Once you have determined how the move will be handled, create a schedule and set deadlines. For instance, have all non-essential items packed by a certain date, or have all necessary packing items by a specific time. It also helps to have a schedule for moving day, too. While you cannot expect everything to go fully as planned, you can set times to start loading or have the movers arrive and reasonable goals for unpacking. Be sure to take advantage of Real Simple’s moving checklist, which will give you a complete two-month guide on everything you need to do leading up to the big day.  

Proper Lifting Techniques

Moving is a very labor-intensive process. It is exercise, after all! Many people who move often injure themselves due to improper lifting techniques. Your first rule of thumb to remember is to lift using your legs and not putting all of the weight on your back. When picking up boxes, bend and crouch down and hold the bottom and sides of a box. Moving gloves can help you have a better handle on the items. As you bend down, keep your feet at shoulder width.

Once secure, lift using your legs and not your lower back. Keep the box or items close to your body, reducing strain on your arms. A great way to remember how to do this is to keep your elbows as close to your sides as possible. If you feel an item is too much to carry on your own, ask for help!

Safety Tips

One can become injured in a multitude of ways during a move—not sure lifting improperly. A common mistake that happens is tripping or stepping on items out in the open. Before moving day, ensure hallways and open walk spaces are clear. This will help protect you and anyone helping you move stay safe. This also includes pets or children. They may be confused or bored, so make arrangements to have them outside the home or out of harm’s way. It is also important to properly dress for a move! Wear clothing that is comfortable and will not get caught on edges or items. Be sure to wear shoes that will support your feet all day.

Are you wondering how you can make sure you are prepared to handle the physical activity of your moving day? Peak Physical Therapy & Wellness will help. We will show you proper lifting techniques and more or can help if you do sustain an injury after your move. Contact Peak PT & Wellness today to get started.

One of the top ways you can perform better as an athlete or even just become a healthier person is to strength train. On average, it is recommended by the Department of Health and Human Services to get 150 minutes of exercise in per week. For many, they solely focus on cardio, looking past the several short and long-term benefits of strength training. Whether you know very little about strength training or are looking for ways to improve, use these tips and explore TRX training in Denver.

Basics of Strength Training

Strength training is crucial for muscle toning and becoming stronger and healthier. Even those with weight to lose and focusing on cardio should incorporate strength training into their weekly exercise routine to help shed the pounds.

Through a series of exercises, strength training forces the muscles to contract. There is a misconception out there that strength training is solely to build muscle, hence an increase in weight. If you would like to gain weight, there are methods of doing so, but that is not a definite end result. In fact, when one strength trains, continues to burn calories even after your workout is over. In many cases, it is a metabolism booster.  

At the end of the day, you get to choose what works best for you and can tailor your routine towards your goals. For instance, you can lose weight, tone, bulk up or just become a stronger person. However, it is important to at least do some strength training to help maintain your lean muscle mass. As you age, lean muscle mass will deteriorate, which can lead to weight gain. By incorporating strength training into your routine, you will retain that lean mass.

Benefits

When it comes to the benefits of strength training, they are nearly endless. First and foremost, it is excellent for your health. Not only will strength training help you tone your muscles and retain lean muscle mass but will keep your bones strong as well. This reduces the risk of osteoporosis later in life. In addition, strength training is beneficial in the following ways:
 

• Improve joints: By incorporating strength training, your joints will continue to move better, reducing the risk of problems down the road. You will also see more flexibility in your range of motion, which will help protect you from injuries.
• Lower health risks: When adding in strength training into a routine, it will help protect you from heart disease, cancer, and high blood pressure. It may also help boost your immune system as well.
• Increase mind power: Studies have shown that weight lifting can actually help you think more clearly and better. It can also help conquer stress, anxiety, and depression because of the endorphins that are released.
• Quick results: You may notice your work lifting weights within weeks to a month

Methods

To help you define which type of strength training is best for you, it depends on what you are looking to accomplish. When you take on one of these methods a couple of times per week, for 20 to 30 minutes, you will begin to see results within weeks. Many find success sprinkling out their strength training throughout the week.

As you read through, make sure you understand the definition of reps and sets.
 

• Increase Strength and/or Lose Weight: To increase your strength through weight lifting, use lighter weights and do bursts of quick repetitions (or commonly referred to as “reps”) with a few minutes of rest in between each set. Aim to have up to five sets per targeted area. This is also commonly used for weight loss.
• Bulk Up: If you are looking to increase the size of your muscles, use light weights in long sets of reps in multiple sets.
• Enhance Endurance: Are you looking to use your strength for long periods of time? Choose an area, such as the arms, legs, etc., and complete several reps in that area, two to three times.  

Ways to Strength Train

When it comes to your strength training, it can be done at the gym or at home. In fact, you do not need to spend any money at all to begin strength training. The different ways to train include:
 

• Machines: When many people think of strength training, they think of the machines at the gym. These are great for all types of strength trainers as they help you with form and you can easily change the weight amount to find the perfect one.
• Resistance training: This type of training uses bands, weights, body weights or other objects and complete movements against your body.
• Free weights: Dumbbells or barbells are used to help with strength training. They are great if you have learned proper form, or you can work with a trainer or physical therapist to learn proper form.
• Body weight: If you are looking to lose on a budget, or like the challenge of working on your own, use your own body weight for strength training! This is through exercises such as sit-ups, pushups, squats, etc.

Incorporating TRX Training

TRX training, also known as suspension training, is another great way to increase strength. Through using a series of bands for resistance, you will increase your overall strength and flexibility. This is done using your own weight, along with the bands, working against gravity. You will also notice great improvements in your core strength. No matter what your experience level is when it comes to working out, TRX training is for everyone. From there, you will be on your way to tone your body!

A great way to get started with TRX training, or to learn what type of strength training is best for you, schedule an appointment with Peak Physical Therapy and Wellness. Our team of experts will help you define your goals, what types of exercises you should do, and how often you should do them. This is your top way to get the results you are looking to achieve. Find the nearest location to you and contact Peak PT and Wellness today!