Blog Posts

American Heart Association Recommendations: Are You Keeping Up?

8/3/2017

The American Heart Association is a great source for health-related recommendations. Here are a few for adult fitness:

Exercise for General Cardiovascular Health:

30 mins. x 5 days per week at a moderate aerobic intensity with moderate-high intensity muscle strengthening activities
OR 25 mins. x 3 days per week at a vigorous aerobic intensity with moderate-high intensity muscle strengthening activities

Exercise for Lowering Blood Pressure and Cholesterol:

40 mins. x 3-4 days per week at a moderate-vigorous aerobic intensity

So how do you measure the intensity level of your exercise? The Rate of Perceived Exertion (RPE) scale has numbers which relate to phrases used to rate how easy or difficult you find an activity.

Some examples of Moderate Intensity are:

Walking briskly
Elliptical
Cycling <10 mph
Light gardening
Pilates class
Weight lifting
Doubles tennis

Some examples of Vigorous Intensity are:

Speed walking
Running/jogging
Swimming laps
HIIT classes
Crossfit
Stair climber
Singles tennis

Challenge yourself this week! Try this routine or work up to one similar.

Monday: Elliptical (30 mins) + Upper Body Exercises
Tuesday: Brisk Walk (30 mins) + Stretch
Wednesday: Cycle (30 mins) + Core Exercises
Thursday: REST
Friday: Cycle (30 mins) + Lower Body Exercises
Saturday: Brisk Walk (30 mins) + Stretch
Sunday: REST

For more information visit the American Heart Association on the web. Click here!

Beat The Heat When Exercising Outdoors

7/20/2017

Summer is here! Time to go outside, workout, have fun, and STAY COOL...

Just because the heat is here, doesn't mean you need to bring your workout indoors. Here are some tips on how you can exercise outside without getting overwhelmed in these hot summer months.

8 Benefits Of Swimming

7/13/2017

Summer is here and there is no better time to take up swimming. Whether you use an indoor or outside pool, or you go to the bay, swimming is an excellent form of cardiovascular exercise which many people don’t think to incorporate into their exercise routine. Here are some benefits of regular swimming:

Varies your workout: Since swimming works different muscles than, for example running or walking, your body gets challenged in a new way. Since the upper body and lower body have to work together when you swim, it becomes a full body workout.
Improves cardiovascular health: Swimming laps is an aerobic exercise, meaning your heart rate and breathing rate increase, thus increasing blood flow and overall health. You can improve your endurance by being consistent with it and steadily increasing the time spent in the water.

Diet And Exercise Are Key To A Healthy Brain

7/6/2017

Did you know smart diet and exercise will keep your mind sharp well into your "golden years"? It's true! The same strategies which help prevent heart disease, diabetes, and even cancer are also great brain boosters.

Contrary to what most people think, the brain is actually integrated with the rest of the body...not a separate organ. Brain "fog" and depression are both common symptoms of autoimmune disorders such as fibromyalgia and is a perfect example of the brain-body connection.

Here are 3 steps to a better brain:

Exercise: Finding Time When You Have Kids

6/29/2017

Do you ever wonder how you can help your children get the recommended 1+ hours of daily physical activity when you can't even make it to the gym? If so, you need to rethink your idea of exercise.

What You Should Expect From Your Physical Therapist: An Opinion Article

6/22/2017

by Dr. Carly Murray, DPT, ATC, MTC, CMTPT

“Physical therapy is a dynamic profession with an established theoretical and scientific base and widespread clinical applications in the restoration, maintenance, and promotion of optimal physical function.” --APTA (American Physical Therapy Association)

The above is the definition of our profession and encompasses all areas of physical therapy from neurological to orthopedic rehabilitation services. Looking at the outpatient orthopedic realm, you might find variations in the clinical setting as well as quality of care. This can lead to an inconsistent notion of what physical therapy is and what to expect out of your visit. Let’s break this down a bit and look at what you should expect from an outpatient orthopedic visit with your therapist:

Protect Your Back When Gardening: Part II

6/15/2017

In our first segment, we discussed using the correct body mechanics when gardening and weeding. Part II looks at how to keep you back healthy while mowing, blowing, and lifting a wheelbarrow.

Mowing

If you have a self-propelled mower, stand up tall with your abdominal muscles engaged
If you have a push mower, keep your back straight and hinge slightly forward from the hips while engaging your abdominal muscles
Keep your elbows slightly bent
Keep your wrists in neutral to ensure your body does the pushing, not just your arms
Use the power of your legs and hips to move the mower

Blowing

Keep your back straight and your abdominal muscles engaged
If you are using your right arm to direct the blower, your left leg should be forward with your right leg back placing you in a diagonal stance
Keep your head erect and your chin slightly tucked as you look at what you are blowing
Turn so you face what you are working on. Do not twist and reach out to the side to blow something

Wheelbarrow

When moving a wheelbarrow, think of using your whole body to carry the load
When emptying, think of lifting from underneath the wheelbarrow
Switch your hands to an underhand grip
Stand in a diagonal stance keeping your back straight, squatting down bending your knees and hips
Use your leg muscles to leverage the load
As you push up with your legs, engage your core and arm muscles to assist
Once up, keep your spine long and shift your body weight forward to empty the load

The Most Common Cause of Shoulder Pain...

6/1/2017

Did you know the most common cause of shoulder pain is a condition called "Impingement Syndrome"? In this blog we will discuss the main cause of shoulder impingement and what you can do to help relieve the pain and stop future occurrences.

Main Cause:
The shoulder is made up of multiple structures which must all work together to properly move the arm. Many people experience shoulder impingement because of poor posture. When you have poor posture, you are creating muscle imbalances of

Pain Keeping You Awake At Night?

5/24/2017

If pain is keeping you awake at night, you may just need to adjust your sleeping position. Here are some things you can do to help make your night more comfortable and relaxing. The two recommended sleeping positions which are easiest on your back and neck are lying on your back or on your side.

Is Your Desk Set Up Hurting You?

5/9/2017

Many people spend hours a day sitting at a desk or in front of a computer. While this is necessary for work, the way your chair, desk, and computer are positioned could be having a negative impact on your health. Here are some guidelines for positioning yourself appropriately in order to decrease pain which could be caused from prolonged poor posture.

Fig. 1

Fig. 2

Fig. 1 & 2: Examples of Good Set Up

Make sure your chair is at the right height. You should be able to have your feet flat on the floor. If this isn't possible because of your desk height, you may need to put a block under your feet so they are able to stay flat.
Your hips should be level with or, ideally, slightly higher than your knees. This allows the spine to stay neutral and aligned, while sitting up tall.
Spinal alignment should be tall and neutral. You shouldn't be leaning forward or hunching over to look at your desk-work. Conversely, if you're slouching back, it will send your body into a “C-curve”, causing extra stress on your back and pelvis.

Fig. 3

Fig. 4

Fig. 3 & 4: Examples of Poor Set Up

Blog updates

Long Covid. It's a real thing.

March 30, 2022

Are Your Running Shoes Worn Out?

October 12, 2017

What Our Clients Are Saying

Dr. Tracy Hernandez and staff at Innovative Therapy & Wellness are the most talented and professional physical therapy group. Dealing with chronic pain for nearly 10 years, I had yet to receive the proper diagnosis and care until I arrived at Innovative. I am now able to use my arm, I'm walking and feel overall significantly less pain.

Dr. Hernandez is the most knowledgeable, patient, and genuinely caring physical therapist and her staff is a reflection of that too. They use the multiple techniques for treatment, and go above and beyond in their care.

I am so fortunate to be treated by the talented staff at Innovative Therapy.

Alexis P., Chesapeake, VA

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(757) 486-8663

2224 Virginia Beach Blvd Suite 106, Virginia Beach, VA 23454