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Category Archives: Matt Smith Physical Therapy

Information about the largest, locally owned physical therapy company in the State of Nevada.

Walk your way to Younger Skin

Exercise flushes toxins and improves cell regeneration for a healthy, youthful glow.

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If you already think of exercise as the fountain of youth, you’ve been paying attention. After all, it helps us to feel good, look good, and stay limber and independent. Climbing up a steep hillside to catch a glimpse of the sun setting, for instance, gives you an invigorating and powerful sense of self. Huffing and puffing up a flight of stairs? Not so much. But one benefit of exercise that you most likely rarely think about is how it affects your skin. Physical activity increases circulation throughout the body. Better blood flow to these regions means an influx of nutrients and a flushing of toxins. For the skin, this means quicker healing and cell regeneration, which promotes a more youthful glow. So get out for a daily walk, run or activity of your choice, and watch what happens — as long as you don’t mind whistles.

source: cleveland clinic

 

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Tone Muscles using Resistance Training

While you can’t target fat loss in trouble spots, you can tone muscles in those areas for a more defined look.

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You can’t spot-reduce the parts of your body you don’t like (your body decides where the weight comes off first). But that doesn’t mean you can’t target the muscles in your trouble areas. But how? Incorporate resistance training into your workout. The best way to tone your muscles: Do each exercise with a higher number of repetitions (about 15 to 20) and a lighter weight than you could lift just eight to 10 times. You can also get a leaner look by lengthening your muscles through stretching and yoga.

source: the Cleveland Clinic Wellness site

 

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Congratulations to Ed and team Tenaya! Great Patient Compliment

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Rosie, CeeCee, Craig and Ed were all extremely professional as well as friendly. They helped me more than words can say. I came in in such pain and there care and expertise helped take that pain away. I am so very thankful for all if them. This was a very pleasant experience, I highly recommend the Tenaya office to anyone needing Physical Therapy. Should I ever need treatment again, I will not hesitate to return to this facility to have these professionals do what they do. Thank you all so very much.
Respectfully,
Ben Macdonell.

 

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Get Moving!

Just move! Even brief episodes of brisk exercise can make you thinner and better able to do the fun things you want to do in life.

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Try 30 minutes of moderate exercise — such as a brisk walk — most days of the week, for better emotional and physical health. New research shows that even brief episodes of vigorous activity can help prevent weight gain and promote better health. The key is to get your heart rate up so that you’re working your lungs, heart and muscles. If today you have only 10 minutes to spare, use that time to go for a brisk walk. If there’s a hill nearby, or even a staircase, try to tackle it! You may even find that you enjoy it so much you’ll find 15 minutes to spare tomorrow.

source: cleveland clinic

 

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Exercise Consistently to help with Insomnia

Regular exercise can help you sleep more soundly, but be patient. Results won’t happen overnight. Stick with it for lasting results.

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If you spend your nights tossing and turning, or you take hours to fall asleep, begin an exercise plan. Regular physical activity is a wonderful prescription for insomnia. However, one sweat session on the treadmill isn’t likely to lead to better zzz’s that night. Researchers have found that, though effective, exercise is a long-term treatment for insomnia. So you’re going to have to keep at it and not get discouraged. Also, “You need to be careful about when you exercise,” says Michelle Drerup, PsyD, sleep psychologist and behavioral sleep medicine specialist at the Cleveland Clinic Sleep Disorders Center. “Remember that exercising too close to bedtime (within three hours) can interfere with sleep. Exercise stimulates your heart, brain and muscles — the opposite of what you want if you’re trying to snooze. It raises your body temperature right before bed, which can be counterproductive as well. But I still promote exercise for people with sleep problems, and here’s why: Contrary to what most people think, exercise can help you sleep longer and more soundly, plus feel more awake during the day. People who are physically fit also have better quality sleep.”

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source: the Cleveland Clinic Wellness Center

 

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Arthritis & Broccoli…

Achy joints? Limber up with broccoli. The cruciferous green vegetable may slow the progression of arthritis.
Arthritis getting you down? Bolster yourself with broccoli. The crunchy green vegetable may help to slow down or even prevent osteoarthritis. According to a consistent body of research, sulforaphane, a compound in the cruciferous vegetable family that includes broccoli, reduces the destruction of cartilage in joints associated with osteoarthritis, the most common form of arthritis. Participating in a regular, moderate exercise program and maintaining a healthy weight are other lifestyle modifications you can make to improve symptoms and reduce your chances of getting the disease. Adding broccoli and other crucifers (cauliflower, cabbage, arugula, Brussels sprouts, kohlrabi and more) to your daily diet — in soup, pasta, salads and even as a snack — may benefit sufferers even more.

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source: the Cleveland Clinic Wellness site

 

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Shoulder Joints

Shoulder joints are the most commonly dislocated in the body – and at a painful cost for athletes. Learn more about this injury and the path to recovery — http://bit.ly/17RZXH5

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Thank You!

Thank you is not saying enough in terms of gratitude. Happy Veteran’s Day!

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Posted by on November 11, 2013 in Matt Smith Physical Therapy

 

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Meditate Daily to Reduce Stress

Remember gazing at the clouds when you were a child? Meditation is a seated form of daydreaming. Do it daily to reduce stress.
Sitting still for an hour. Humming strange noises. Changing your religion. Ask most people what’s involved in meditation and the answer is likely to be any or all of these things. Actually, meditation is a simple way to quiet the mind and calm the body. Should be easy, right? Well, in our busy Western world, taking the time to sit quietly and breathe deeply seems to be an almost impossible task. Yet, study after study is proving that a meditation practice can help us to be less stressed, more focused and much healthier.

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Consider the facts: Chronic stress is at the core of many of our modern ills. We’re working more, exercising less and not always making healthy food choices. Genetically, we have the bodies of our ancestors — built to deal with the occasional threat of a wild animal attack but not the ongoing, daily stress of deadlines and overdue bills. Unchecked, this chronic stress leads to a whole host of physical problems, such as muscle tension, elevated blood pressure, irregular heartbeat, blood sugar swings, lowered immunity, increased pain and more. Our minds are affected as well. Chronic stress makes it harder to concentrate or to remember, disturbs our sleep, increases our anxiety and self-doubt, and gets in the way of our enjoyment of life. A regular meditation practice can help by focusing the mind, quieting that mental “chatter,” reducing tension in the body and calming the breath.

Do you remember lying on the grass and gazing up at the clouds when you were a child? You just watched the world go by without judging whether your experience or thoughts were good or bad. Meditation is a seated form of daydreaming (or you could lie down). To begin, take a few moments to move and stretch your body, loosening up tight areas like the shoulders and lower back. Next, find a quiet area and a supportive chair. Sit with your feet planted firmly on the floor, hip-width apart, with the knees directly over the ankles. Sit up tall and let your hands lie gently in your lap. Close your eyes and start paying attention to your breath. Try saying to yourself, “I am breathing in” on the inhale and “I am breathing out” on the exhale. As thoughts come up (and they will), just notice them like the clouds passing by and return to your breathing. At first, try this for about five minutes. Remind yourself that this is a practice, and with practice comes progress. It won’t take long to notice that your breathing is deeper and more even, your heart rate has slowed and you feel calmer. You may not know it, but you have reduced your blood pressure and your body is no longer pumping out the same quantity of stress hormones. This practice is so simple you can do it almost anywhere and at almost any time.

— from the Cleveland Clinic’s yoga program manager, Judi Bar, and certified yoga instructor Sally Sherwin
cleveland clinic

 

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MSPT Annual Halloween Decorating Contest 2013

Way to Go…Tenaya and Stephanie clinics! The winning clinics for the 2013 Halloween contest won an office pizza party!

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Thank you to everyone who put forth an effort for MSPT’s Annual Halloween contest. Everyone did a great job and your creativity was Spook-tacular!

 

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