Cycling and running are amongst the most popular types of exercise that we see in the United States. When used together, cycling and running can have many benefits for both exercise runners and competitive long distance runners by increasing performance and reducing injury.

Cycling benefits for running

• Works other muscles: cycling works front leg muscles that are not stressed in running. The added strength may increase knee stability without compromising running speed.
• Keep constant speed: pedaling at a high gear will increase the force the leg will need to push the pedal. This will help increase your stride when you run.
• Improves endurance: Three or four miles of biking is equivalent to a mile of running, so a cyclist keeps heart rate and lung function at high levels longer.
• Rehabilitation: running is a much higher impact activity and will place greater load on the skeletal muscle. Switching between cycling and running will allow leg muscles and joints to recover.

              Running benefits for cycling

• Burn more fat: because runners have to support their weight while they run, they are going to burn more calories per minute than if they were cycling.
• Off season aerobic fitness: when the weather or season does not allow cycling, running will help you maintain your aerobic fitness.

Overall Benefits

Whether you are cycling, running, or both, exercising is an important part of your health. The health benefits of cycling and running are: increase in heart health, helps to reduce body fat, reduces risk for cardiovascular disease, prevent muscle and bone loss, relieve stress, improves coordination, etc.

click below for more information:

Health benefits of cycling   &  Health benefits of running

Red Dog’s Dog Days

Red Dog’s Dog Days is a free fitness program open to all members of the Lawrence, Kansas community.  The kick off to summer workouts starts Monday, June 3^rd and all you need to start is a signed waiver and a little motivation.

Thinking about joining this summer exercise program? Here’s when they meet:

* Monday – Thursday: 6am & 6pm (Location TBD)
* Saturday (2-4 mile runs only): 7am & 7:45am (Lied Center, KU)

Learn more about Dog Days.

If completed with consistency, this summer program is guaranteed to keep you in shape but working out in the summer heat should be approached with caution.

Here are some tips to keep you safe, healthy and hydrated while exercising in the summer months:

• Exercise in the morning or 1 hour before sunset in the evening
• Plan ahead. Drink at least 16oz of water 1 hour prior to exercising.
• Wear light-colored and lightweight apparel.
• Exercise with a friend to monitor each others’ medical state in the heat.
• Exercise in shaded areas on trails or wooded parks.
• Recognize signs of dehydration: thirst, dizziness, weakness, cramps, nausea,headache, general discomfort, decreased performance, etc.
• Wear sunscreen to protect you from harmful UV rays.
• Click here to learn more about staying hydrated in the summer heat.

Living a Less Stressful Life

            The month of April is National Stress Awareness Month. Everyone has stress but what really matters is how a person reacts to their stressors. People have their own ways of reacting with stress and these different reactions can either positively or negatively affect one’s health and well-being. Someone who doesn’t have an effective technique of coping with stress may experience health problems. These health problems could include mental health disorders (like depression, anxiety, etc.), obesity, heart disease, high blood pressure, abnormal heart beats, menstrual problems, acne and other skin problems, and/or worsen  present ulcers.

Click here to learn more interesting information about stress.

There are many different techniques that different people use to relieve stress. Try these following tips to help you relieve the stress in your life and help make you a happier, healthier person:

• Exercise regularly (walk, run, bike, hike, yoga)
• Smile and laugh often
• Take your dog to work
• Garden and do yard work
• Read a book or magazine
• Call or talk to a loved one
• Eat dark chocolate
• Perform deep breathing exercises
• Listen to relaxing music
• Get a massage
• Click here for more stress relieving ideas.

If you have any questions, comments, or concerns please feel free to contact Bird Physical Therapy – (785) 331-0106

Getting in Shape for the Season

With warm weather just around the corner, it’s time to start thinking about getting back in shape to garden. Throughout the winter months, the muscles used for gardening become weak due to inactivity. When spring arrives and people jump back into gardening, they are often times sore. For the most part, the soreness caused from the initial gardening sessions is preventable. Stretching and gearing up for the gardening season will make days spent in the garden a little more productive and also lessen the recovery time.

Listed below are some stretches and other tips to make your spring gardening a more enjoyable experience:

• Stretches: Shoulder shrugs, shoulder rolls, head roll, sideways neck bends, toe touches, quadriceps stretch, calf stretch, angry cat stretches, wrist extensor/flexor stretches
• Strengthening exercises: Posterior pelvic tilts, bridges, alternate arm and leg extension on all fours, body-weight squats, lunges, single-leg balance, calf raises
• Take plenty of breaks: Rest whenever you feel tired and drink water.
• Use proper body mechanics: Lift with your legs and/or get help with heavy loads. Always push carts and wheelbarrows rather than pulling.
• Wear proper clothing and protective equipment: Wear supportive footwear (no sandals), wide-brimmed hats, gloves, and kneepads.
• Always wear sunscreen and sunglasses.
• Taking care of yourself is just as important as taking care of your plants.

Click here to find other stretches and demonstrations of stretches.

Click here to find more tips for gardening.

If you have any questions, comments, or concerns please feel free to contact Bird Physical Therapy – (785) 331-0106

A Key to a Healthy Lifestyle

March is National Nutrition Month! The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) has delegated March as the month to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.

Together, good dietary habits and incorporating appropriate daily physical activity can promote health and reduce risk for major chronic diseases. Proper nutrition is also very important while receiving Physical Therapy. Physical therapists support the need for proper nutrition and appropriate levels of exercise as important factors in leading a healthy lifestyle. Click here for more information.

Different foods have been shown to be beneficial in the healing process. A healthy diet can help your body heal properly after surgery. Protein-rich foods, like fish, egg whites, lean meats, and legumes, contain amino acids that can help your body heal quicker. Many fruits and vegetables contain vitamin C which provides antioxidant benefits. Finally complex carbohydrates, such as whole grains, provide rich amounts of nutrients, which support your body’s immune system, and fiber, which can help prevent or alleviate constipation while recovering from surgery.

 

If you have any questions, comments, or concerns please feel free to contact Bird Physical Therapy – (785) 331-0106

Preventing and Controlling Heart Disease

Heart disease is a major problem. Every year, about 715,000 people have a heart attack. About 600,000 people die from heart disease in the United States every year – that’s 1 out of 4 deaths. Heart disease is the leading cause of death of both men and women in the United States.  Though these numbers may seem alarming, heart disease is preventable and controllable. Follow these tips to help you get a healthy heart:

• Eat a healthy diet – Eat plenty of fruits and vegetables, limit your sodium intake, eat food low in trans fat, saturated fat, and cholesterol.
• Maintain a healthy weight – Being overweight or obese can increase your risk for heart disease.
• Exercise regularly – Engage in moderate-intensity exercise for at least 30 minutes on most days of the week. Follow American Heart Association’s Guidelines for Physical Activity.
• Monitor your blood pressure – High blood pressure often has no symptoms, so be sure to have it checked on a regular basis.
• Don’t smoke – Smoking greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quit as soon as possible.
• Limit alcohol use– Avoid drinking too much alcohol. Men should stick to no more than two drinks per day, and women to no more than one.
• Have your cholesterol checked – Your health care provider should test your cholesterol levels at least once every 5 years.
• Manage your diabetes – If you have diabetes, monitor your blood sugar levels closely, and talk with your doctor about treatment options.
• Take your medicine – If you’re taking medication to treat high blood pressure, high cholesterol, or diabetes, follow your doctor’s instructions carefully.

Other information and more tips can be found on the Centers for Disease Control and Prevention website.

If you have any questions, comments, or concerns please feel free to contact Bird Physical Therapy – (785) 331-0106

Returning to your previous level of physical function

After surgery you may experience swelling, pain, stiffness, decreased range of motion, weakness, decreased function, or excessive scar tissue formation. Physical Therapy has proven to help with all of these issues. We will work with your surgeon to facilitate your recovery whether it is a successful return to work, recreational activities, or competitive sports.

At Bird Physical Therapy, we are dedicated to maximizing your overall daily function. We will progress you through the healing process with the use of modalities (ultrasound, electrical stimulation, cold therapy) and techniques (massage, joint mobilizations, exercise), and return you to your previous level of physical function.

More info about physical therapy after spinal surgery can be found at this link:

Or, info about Rotator Cuff Repairs and physical therapy after the surgery can be found at this link:

Ask your physician how soon after surgery you should begin physical therapy and get scheduled today!

 If you have any questions, comments, concerns, or need to schedule please feel free to contact Bird Physical Therapy – (785) 331-0106