Category Archives: Uncategorized

  • -
woman working out and watching TV

Five Ways To Make TV Time Workout Time

Tags : 

Fall premiere season is just around the corner. That, plus cooler weather, busier work and school schedules, and general missing-summer blues can put a serious damper on your workouts. That’s why we’re offering these tips on how to workout without missing your favorite shows. Pick your poison, and get ready to laugh, cry, and sweat!

Treadmill + Tablet

These two are clearly the dream team. It doesn’t get much easier than propping your iPad or other device on the treadmill and binge-watching as your binge jog, run, or even just power walk. Try using wireless headphones–they spare you the risk of accidently ripping earbuds out, have better quality than trying to hear the tablet speaker over your machine, and block out other distracting sounds at the gym. Here’s a roundup of some of the year’s best options.

Cable Addict Commercial Game

If you are all about watching shows live when they premier, try making commercial breaks into a game! Here’s how it goes: switch up your exercise for each commercial based on what it’s advertising. For example:

Real Estate Apps: 30 Jumping Jacks

Food or Restaurant: 20 Squats

Cars: Jog In Place

Travel (including hotels, amusement parks etc): 20 Crunches

Beauty: Flutter Kicks

Movie or TV show: 10 Push Ups

There a couple versions of this floating around the web-feel free to tailor your routine based on your goals and the ads your network shows most frequently–I try to pair running in place and jumping jacks with the longer, more frequent commercials. Bonus tip: perch on an exercise ball while the show comes on. This will help work your core, and prevent you from getting too cozy between commercials!

Invest in Home Equipment

Keeping exercise equipment in front of the TV is a great way to encourage you to workout. It can be so easy to just plop down and tune out. Workouts are a great way to cure boredom, exhaustion, and beat the blues–having that equipment within reach will help you pick the solution that will actually make you feel better.

Exercise equipment can be surprisingly affordable. Walmart offers treadmills for around $100 (including a pretty cute mini-treadmill for kids). If you are gym shy, or live in an area where it isn’t convenient to access a gym, it might be worth investing in a more solid piece–you might be surprised by how much of a difference having a treadmill on hand really makes!

Likewise, if you live with roommates or for any other reason would prefer to veg out–and work out–in another room, try investigating different tools that make it easier to watch things on your laptop or tablet, like angled stands, wireless headsets or speakers, etc.

Revamp Your Fan Group

If you like to watch certain shows with friends or family, try bringing them in on the game. Switch out drinking game rules with workout rules–i.e., do 10 jumping jacks whenever a character says a catchphrase. Or, see if you can all hijack one section of the gym to watch together while you work out.

Get A Customized At Home Exercise Routine

A good physical therapist can work with you to create an effective at-home routine that’s tailored to your ability level, needs, and goals. Just be honest with them and yourself when describing the space you’re working with versus one you “could” work with. If you spend a lot of time in the living room already, get a program that will work for your setup there–not for the garage or unfinished basement. Let them know if you find it easier to watch something while working out, and they can help create a customized solution that works for you.

Looking for help settling on a workout routine that works for your lifestyle? Request an appointment with our team today–we’d love to help you get started!

  • -
man suffering from insufficient sleep

Four Steps Toward Better Sleep

Tags : 

Insufficient sleep is a public health epidemic, according to the CDC. Huge numbers of us don’t get enough sleep. It’s making us more dangerous on the road and less productive. And it’s making it harder for health professionals, including physical therapists, to do their jobs. Sleep is essential to recovery and growth. Make sure you get your 7-8 hours–yes, that much!–each evening with these tips.


Screen Free Zone

It can be tempting to bring your tablet or phone to bed to check your email or social media one last time. But the blue light emitted by screens can disrupt the production of melatonin, a chemical which helps regulate our sleep cycles, studies suggest. Plus, internet access makes it way to easy to stumble down a rabbit hole of endless link-clicking. Put your devices in a drawer or another room.

Avoid These Sleep Staller Substances

Nicotine and caffeine are stimulants, and should be avoided. Keep in mind that caffeine takes a long time to work it’s way out of your system–it has a 5-6 hour half life (half life means the time it takes two thirds of it to lose efficacy).

Create a Ritual

Rituals help ease your body into sleep. Try taking a bath or shower regularly before bed, reading a chapter of a book or flipping through a magazine. Over time, your body will learn to associate these activities with sleep, and you’ll be able to drift off more easily.

Warm Milk

It may sound childish, but milk contains tryptophan, an amino acid that causes sleepiness. Tryptophan is also found in turkey, so you could theoretically have a Thanksgiving style snack instead. Just don’t make it Thanksgiving size–big meals near bedtime make it harder to stay asleep.

  • -

Stay Motivated While Recovering From An Injury

Tags : 

If being active is an important part of your life, chances are that an injury–even a minor one–will take more than a physical toll. Suddenly being unable to do what you love or rely on can lead to depression, anger, and even hopelessness. But you can emerge from this situation a more powerful, better-rounded athlete. Here’s how:

Treat Your PT like a Trainer

It can be easy to go into physical therapy sessions with a “sick patient” mindset. Try revising that narrative, casting yourself as an athlete and your physical therapist as a trainer. If they recommend exercises you can do safely along, attack them with gusto, even if they don’t at first seem like the adrenaline rush you’re used to. For example, dominate at aqua aerobics, or become a Tai Chi master. Set out to be amazing at the things that help you recover, and not only will you feel more motivated, you’ll be more prepared to do these exercises effectively if you’re injured in the future.

Use This Opportunity to Develop Other Muscles

This could be your chance to really work on your core! Recovery can be a great time to build up muscles that will make you more efficient and stronger once you heal. Make sure your consult your PT to determine which muscle groups are safe to work on, and how to build them up without disturbing your injury.

Master Nutrition

Chances are that if you’re into being active, you know a thing or two about good nutrition. Recovery is a great time to amp up your culinary prowess, and to learn about new ingredients or ways to prepare them. Consider working with a nutritionist as part of your PT program. A nutritionist can help you figure out how to balance food groups throughout and post recovery.

Are you ready to dive in and get to work recovering from an injury? Request an appointment with our professionals today!

Sprains, strains, fractures, oh my! Pain and impaired mobility are serious business, but there is hope. At Advanced Physical Therapy of Freehold, our professional therapists collaborate with physicians to provide care that alleviates pain, restores function, and gets you back in the game faster. We encourage you to learn more about our team — and what we do best.