Yonemoto Physical Therapy

People need to learn to pace their daily activities in order to “go the distance.”  Many times a person wakes up feeling energetic, proceeds to do as much as possible before the pain sets in, and then collapses for the rest of the day.
 
Try to determine what is realistic, such as the duration of an activity, the amount of the load, the number of repetitions, and the number of different activities you can do in a day.  For example, a person with arthritis may be able to do 20 minutes of walking, carry 8 pounds comfortably, stand for 10 minutes and sit for 30 minutes comfortably and raise his arms overhead 5 times before getting tired.
 
If your job requires you to spend your day sitting at a desk, it is important to find ways to get up and move frequently.  Try to stand and walk after 20 minutes of sitting. This helps get the blood moving through the system.  The muscles act as pumps in the circulatory system, helping to get the blood back to the heart for more oxygen.  Do plenty of neck and shoulder stretches. Think of how cats stretch after waking from a nap.
 
Even if you are in meetings a lot during the day, there are stretches you can do with your ankles and knees as well as with your arms and trunk.  Ankle pumps or extending your knee can stretch muscles in the leg and help pump blood from the legs to the heart.  Ask to get up and stand to stretch periodically.  People are becoming more aware of back problems associated with prolonged sitting.

Vary your activities throughout the day.  It is healthy to move.  Remember to do various activities you don’t necessarily do as your main activity.  For example, if you sit mostly at a computer all day, remember to walk and focus your eyes at far distances.   This focusing will exercise your eye muscles and help prevent loss of far distance vision.  Learn to pace yourself so you spend more time doing the things you want to do and less time being in a recuperative state.  With some planning and setting realistic goals, you can get more done with less effort and more enjoyment.
 
Easy does it, but do it! 

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If you have any questions about your current exercise routine, or how to pace your daily activities, please contact our office.

Yonemoto Physical Therapy
55 S. Raymond Ave., Suite 100
Alhambra, CA 91801
PHONE:  626 576 0591
FAX: 626 576 5890

Links:
http://www.yonemoto.com/ - Yonemoto Physical Therapy home page
http://www.yonemoto.com/programs/IMT.htm - Integrative Manual Therapy, a Hands-On Approach
http://www.yonemoto.com/programs/qigong.htm - Qigong to boost the immune system

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