By Beth Jennings, PT, MPT
October has arrived. The sun dips below the horizon sooner each night, and the rainy weather is here. It’s also National Physical Therapy Month, the time of year FYZICAL–Forest Grove wants to increase your awareness of the profession and encourage you to live a healthier life.
Unfortunately, most of us aren’t exercising enough to gain the healthy reward. According to the CDC, only 53% of American adults surveyed get enough aerobic activity. Only 23.2% get enough of both aerobic and muscle strengthening activity. Where do you fit in?
But the Couch is Comfy!
Yes, it's easier to settle in with a good book or a movie, particularly as the rain and chill move in. Evidence shows that regular physical activity can prevent or improve many chronic health conditions like diabetes, cancer, high blood pressure, heart disease, obesity, and even Long Covid.
If you are not getting enough exercise, FYZICAL-Forest Grove wants you to increase your activity this month. Maybe this habit will stick. But we get it. Sometimes our body doesn’t cooperate like we want it to.
How FYZICAL Physical Therapists Can Help
If you have a condition that keeps you from being more active, then contact us for a consultation.
Pain holding you back? We can assess your situation and talk to you about ways to reduce or manage it.
Fear of falling? We can evaluate your balance and use state-of-the-art equipment in your treatments to keep you safe.
Sidelined with an injury? We’ll help you get back on track.
Don’t know where to start? We’re here for you.
How Much Exercise is Enough?
Honestly, any activity is better than sitting all day. Refer to the Physical Activity Guidelines for Americans for more detail, but here are the basics:
Preschool-Aged Children (ages 3-5 years) should be physically active all day to promote development.
Children and Adolescents (ages 6-17) should participate in age-appropriate activities for 60 minutes or more at a moderate-to-vigorous level every day.
Adults ideally should get at least 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous aerobic activity per week. Also, add strengthening exercises at least 2 days per week.
Aerobic activity includes walking, jogging, swimming, dancing, cycling, or any continuous activity that elevates your heart rate. Pick activities that are age-appropriate or work well with your body. Check with your doctor if you are unsure about exercising with your particular health conditions.
Find a Local Trail
You don’t need to be a rugged and outdoorsy to try these Oregon trails. So bring that raincoat, lace up a comfortable pair of shoes, and get outside.
Killin Wetlands
This flat, 0.7-mile trail in Banks is great for bird watching and walking near the wetlands. Grab your binoculars but leave your pup at home for this walk. Located off NW Cedar Canyon Road. More info
Noble Woods Trail
Stroll through the woods of this 39-acre park in Hillsboro. Plan for small hills on this paved 1.1-mile loop. Bring a lunch for the picnic tables and make an afternoon of it. Dogs on leashes are welcome. Parking is located at NW 231st Avenue and Borwick Road. More info
Banks-Vernonia State Trail
A 21-mile paved trail built on a former railroad bed between the two towns in its name. With five trailheads and free parking along the course, you get to pick your out-and-back walk. Bikes, dogs on leashes, even horses are welcome on this wide trail. Check out the Buxton Trestle. It’s my favorite of the 13 bridges along the trail. More info
Jenkins Estate
Nature trails lead you through this 68-acre wooded estate in Beaverton, run by the Tualatin Hills Park and Recreation District. The house is on the National Register of Historic Places, and the gardens are well kept. This is a fun place to explore. No fee is required and ample parking is available off Grabhorn Road. Dogs are welcome. More info
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Interested in scheduling a consultation with one of our physical therapists? Contact us today.
Beth Jennings, PT, MPT is a freelance writer and a physical therapist.
Disclaimer This blog is provided for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.
References:
U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans, 2nd edition.
National Center for Health Statistics. National Health Interview Survey, 2019. Public-use data file and documentation.