Happy Holidays from Your Friends
at Legacy Physical Therapy

In this time of celebrating with our friends and our family, we at Legacy Physical Therapy want to thank you for being part of our extended family. You have made our first year in business truly an enjoyable one. We could not have done it without your support. We look forward to continuing to provide you with excellent service for years to come.

Happy Holidays,

Being Healthy in the Colder Months

With the onset of colder weather and shorter daylight hours, it might seem impossible to get a workout in, especially when you throw in all of your holiday obligations. Even when you feel like you would rather snuggle up by the fire, it is still important to try to get in physical activity on most days of the week.

Here are some suggestions for adding more physical activity into your winter days:

• Instead of circling the parking lots for the closest spots, park further away and get in some extra walking.
• Make one or two laps around the mall or grocery store before making your purchases.
• Take the stairs instead of the elevator.
• If you are stuck at the airport during holiday traveling, walk up and down the terminal to make the most of your wait.
• Take walking breaks at work or suggest a walking meeting.
• Try wrapping presents standing on one foot to work on balance.
• Practice squats while placing each present under the tree.
• Instead of staying inside, bundle the family up and head to your local ice skating rink for some active fun.

Healthy Travel Tips

The holiday season usually brings with it a fair amount of travel. Whether traveling by car, airplane, or train it is important to include exercises that will keep you limber while you are on the go.

Before you climb into your car or board a plane or train do some stretching exercises to relax the muscles in you neck, shoulders, back, arms and legs. Here are some easy suggestions to work into your traveling routine.

• Turn your head slowly back and forth from right to left. Repeat three times.
• Shrug your shoulders. Make circles with one shoulder then the other. Touch your shoulder blades together and relax. Repeat three to four times.
• When sitting, keep your knees as high as your hips. Place a pillow behind your low back for support, Also, pump your ankles up and down several times to keep circulation going to your feet and ankles.
• When driving, wear your seatbelt and keep the headrest lowered to a position that is in the center of the back of your head. In a plane or a train, recline your seat to change your position.
• Exercise, stretch, or walk every hour in the plane, train, or bus aisle. When driving, pull over every hour and get out, stretch, and walk around the car.