Keep It Moving!
By Jill Menefee, PT

Research over the years has shown the benefits of exercise in improving life expectancy and overall health and wellness. Everyday physical activity lowers the risk of cardiovascular disease, diabetes, and other age-related diseases. One study comparing an inactive group of adults versus a low volume activity level group of adults exercising 15 minutes a day over 8 years lowered the risk of mortality by 14% and had a 3 year longer life expectancy. Also every additional 15 minutes of daily exercise beyond the base levels of exercise reduced mortality an additional 4%. (Link 1)

Many times, we underestimate the benefits of simple movements and basic physical activity. We often think that a structured and sustained 30 to 45 minute “exercise routine” is the only way to achieve any health benefits. Focusing on simply incorporating more movement in your day can be a great place to start if you are finding it difficult to get in a regular regimen. Unfortunately, our society is becoming increasingly more sedentary and our hours seated in front of a computer, TV screen, or some form of digital device are growing. (Link 2)
“The body will become better at whatever you do, or don’t do. If you don’t move, your body will make you better at not moving. If you move, your body will allow more movement.” – Ido Portal
Often, we have a laundry list of reasons for not exercising. Be honest with yourself about why you are not moving. Maybe we set our expectations too high-” It doesn’t count unless I exercise for 45 minutes”. Or we make excuses- “I don’t have the time”. If your reason for not moving more is- “It hurts when I move” or “I don’t know what to do” then come and see a PT at CTS. We can help devise a movement or exercise plan for you!

Humans are made to move. Our bodies do not function well when forced to sustain static postures for prolonged periods of time. Find more ways to move more throughout your day and your body will thank you!
“Much more of the brain is devoted to movement than to language. Language is only a little thing sitting on top of this huge ocean of movement.” - Oliver Sacks
February 2021: Seated Trunk Rotation

This exercise encourages thoracic and cervical rotation, opens up the chest and shoulders, and activates back musculature.
  • Start in a seated position with knees slightly wider than shoulders.

  • Bend forward while engaging core and place the back of your hand at the ankle on the same side.

  • Press you arm into your leg while extending opposite arm.

  • Rotate trunk and move extended arm and head toward the ceiling while keeping other arm pressed into leg.

  • Return to starting position and repeat on opposite side.
The CTS staff will be fully vaccinated for COVID-19 by the end of February 2021!
The health and well-being of our clients and staff are top priority. / (858) 457-8419 / Open Monday-Friday 7am-7pm