Check out this great article on how COVID-19 has rapidly increased the expansion of our healthcare system towards virtual healthcare. (Click the link)
COVID-19
COVID-19’s Got You Inside?
As we are advised to stay home to avoid the spread of the virus, that doesn’t mean that we should stop exercising! There are many exercises you can do from the comfort of your home to increase your strength and endurance. Here are a few exercises below:
- Standing Marches: While standing, lift your knee in the air so that it is even with your hip. Return to the floor. Perform on the other side. Repeat for 2 minutes.
- Heel Raises: While standing, push through your toes to lift your heels into the air. Hold for 3 seconds. Slowly return your heels to the floor. Repeat 20 times.
- Sit-to-stands: While seated in a stable chair, cross your arms across your body and stand up. Slowly return to a seated position. Repeat 20 times.
- Plank: Lay down with your stomach on the floor and place on your body weight on your forearms. Push up on your forearms and bear weight through your feet, while maintaining a straight line between your shoulders, hips, and feet, hold this position for 1 minute.
As you become more comfortable with each exercise, you can begin challenging yourself to perform each exercise for longer or for more repetitions. If you begin exercising and find that you have pain or feel unsteady, we would love to work with you at Harbor Physical Therapy! Call us at 443-524-0442 to set up an evaluation today.
Written by: Dr. Chloe Smith
COVID-19- What is an In-Office Physical Therapy Session Like Now?
Harbor Physical Therapy has returned to providing in-office physical therapy sessions with new health precautions in place due to COVID-19. When you arrive, you will be asked a series of COVID-19 screening questions and your temperature will be taken by a staff member. Our office waiting room has chairs placed >6 feet apart and we ask you come alone to your appointment to limit people in the facility. Every person in the office is required to wear a face mask at all times.
When it is time for your appointment, your therapist will call you back to the gym and will ask you to wash your hands before the session begins. During your session, you will work with your therapist exclusively on one side of our large gym. All pieces of equipment used during your session will be thoroughly cleaned immediately after usage.
We understand that performing physical therapy while wearing a mask may be difficult or uncomfortable at times. If you find yourself out of breath or more tired than usual during your PT session, please request to have a break before continuing on with your exercises. We have closed door treatment rooms where you can take a break. Your health and safety is our top priority. We appreciate your patience and your presence during this uncertain time. Please do not hesitate to contact us with any additional questions you may have. We look forward to seeing you at Harbor Physical Therapy!
Written by: Dr. Chloe Smith
COVID-19- Nutrition Tips
Similar to when we gain the “Freshman 15”, we are now having new experiences that can potentially lead to gaining the “COVID-19” Whether sheltering in place or providing care as an essential employee, this unique situation filled with stress and anxiety lends itself to developing unhealthy behaviors. Below are some steps you can take to help maintain both your physical and mental health.
Create Structure— when staying at home, it is easy to graze throughout the day instead of eating set meals and snacks. It is important to set a mealtime schedule and stick to it. This may be a good time to take advantage of not having afterschool activities and other errands– plan a nutritious dinner and reconnect as a family around the table. Just as important as your meals, plan out your snacks as well and make sure to practice good portion control.
Stock your Pantry and Fridge Strategically— it is important to keep items on hand so that you can prepare healthy meals for yourself and your family. Stock your pantry with non- perishables such as whole wheat pasta, brown rice or ancient grains, canned beans, canned tuna packed in water, whole grain cereal and crackers, tomato sauce, popcorn kernels, and fruit cups packed in juice. Try to limit chips and cookies to just one variety to help avoid overeating empty calories. Load up your fridge and freezer with eggs, low fat milk, yogurt, cheese, frozen vegetables, frozen fish/chicken/lean ground turkey, and frozen waffles/pancakes. Keep fresh pro- duce on hand that does not spoil quickly such as apples, oranges, green bananas, baby carrots, celery and potatoes.
Allow One Treat Each Day— it’s great to have something to look forward to without over- indulging. Leave the container and take out a single portion so you are not tempted to eat more. This is also a great time to get your kids in the kitchen so they can help bake cookies, frost cup- cakes, etc. Consider baking from scratch so you can substitute some healthier ingredients.
Maintain Hydration— thirst can easily be confused with hunger, especially when we are looking to snack out of boredom. Most adults require around 2L or 68 ounces of fluids each day, and it is recommended to choose mostly calorie-free options. Remember that your morning coffee or soup for lunch contribute to your overall fluid intake. Consider saving a one or two liter bottle and refilling it with your calorie-free beverage of choice to help track your daily intake.
Written by: Julie Tasher, RD