In today’s fast-paced world, many of us find ourselves spending long hours glued to our chairs, whether it’s at work, during our commute, or even in our leisure time. Sitting may seem harmless, but the truth is, it can have serious consequences for our health. Studies have linked prolonged sitting to an increased risk of obesity, heart disease, diabetes, and even certain types of cancer. When we sit for long periods, our metabolism slows down, leading to weight gain and a higher risk of developing chronic conditions. Additionally, sitting for extended periods can weaken our muscles, leading to poor posture and back pain. These consequences are why it has even been dubbed “the new smoking”.

The good news is that there’s a simple solution to combat the negative effects of sitting: movement. Incorporating regular movement breaks into our day can help counteract the harmful effects of prolonged sitting. Even short bursts of activity, such as taking a quick walk around the office or doing a few stretches, can make a big difference in our overall health. Movement not only helps improve circulation and boost metabolism but also strengthens muscles, improves posture, and reduces the risk of chronic diseases.

Here are Tips for Incorporating Movement into Your Day:

1. Take regular breaks: Set a timer to remind yourself to get up and move every hour.
   
2. Stretch: Incorporate stretching exercises into your daily routine to improve flexibility and reduce muscle tension.
   
3. Stand up: Consider using a standing desk or adjustable workstation to alternate between sitting and standing throughout the day.
   
4. Walk whenever possible: Take the long way to the bathroom, take the stairs instead of the elevator, and park farther away to sneak in extra steps.
   
5. Find activities you enjoy: Whether it’s yoga, dancing, or gardening, find activities that get you moving and make them a regular part of your routine.
   

Sitting may be the new smoking when it comes to its impact on our health, but the good news is that we have the power to change our habits. By incorporating more movement into our daily lives, we can counteract the negative effects of prolonged sitting and improve our overall health and well-being. So, the next time you find yourself tempted to stay glued to your chair, remember the importance of getting up and moving. Your body will thank you for it!

If you find yourself sitting due to weakness or the pain of standing and moving, reach out to us here. No prescription is needed and our physical therapists can evaluate you and will let you know if your condition warrants further diagnostic testing.

With many conditions, (especially with acute injuries or chronic arthritis) there is a specific pattern to our pain: 

1. I feel good when I am sitting or still
2. I have pain when I initially go to move and get up, often having to take several steps before my pain begins to subside 
3. Once I get going the pain starts to get better 
4. If I am too active for too long I start to have pain again 
5. I sit down and rest and I feel better
6. I go to get up and I have pain again 
7. The cycle repeats all day long.  

If this sounds like you, you want to MOVE BEFORE YOU MOVE.  

It is rare in our lives that we must get up emergently to attend to some “disaster” that required immediate attention. You probably can’t think of many (or any) in your recent memory. So more often than not we know we are going to get up.

 “When the next commercial comes on, I am going to go get a drink.” 

“When I finish this chapter of the book, I am going to get a snack.” 

“When I finish this game of candy crush, I am going to start making lunch.” 

So, what we need to do in those last few moments before we get up, is get our body primed and ready for activity.  

If you have knee pain with getting up:

Before you actually stand up, while sitting, march your legs 10 to 20 times, then kick your legs 10 – 20 times. Move your legs and then get up.  

If you have pain in your low back:

Roll your pelvis forwards and back, tip your trunk left and right, rotate your trunk left and right. If you are laying on your back, pull your knee to your chest and alternate legs; bend your knees then roll your knees left and right. Get the spine and hips moving a little. Then get out of bed.  

For more specific tips on how “Moving Before You Move” can help, schedule an appointment with your local APTC office.  

Jeremy Breden is the Clinic Director and PT at the Manalapan location.

Call Us: 877-963-3378

Spending a lot of time sitting at your desk? Take a movement break!

It’s important to stand up and move every 30-60 minutes. Here are some simple and easy stretches for your upper back and shoulders:

Physical Therapist and CEO, Mike Manzo, was interviewed about his professional opinion on a controversial photo of celebrity, Jessie James Decker’s children where they are displaying quite ripped abdominals. He also gives his advice on what kind of activities are healthy for young children when it comes to fitness and sports. You can reach the article here.

Mike Manzo is a Physical Therapist and Owner of Atlantic Physical Therapy Center.

Do you have pain? Most of us do. It is a pretty normal occurrence in our lives, often brought on by the daily rigors of our being. We sit too long. That’s bad. We stand too long. Also bad. Lay too long. Bad. Lift too much weight. Bad. Don’t lift enough weight. You guessed it, bad. Run too much or not enough. It’s all bad.

Now, this is not to say that we shouldn’t do these things. Frankly, we have to do most of them at some point in our lives, but all of our movements and positions come with consequences: some good, some, not so good.

This is why Physical Therapy exists. We are here to help. PTs help you discover why you are hurting, trying to get to the root of the problem, and find a solution that works for you. Customized treatment is the only way to be successful, because let’s face it, we are all different and what works for one person, may not work for another.

The first step in trying to get better is committing to do so. Getting better is not a once a day thing, it is an ALL day thing. Physical Therapy can put you on a plan that will help you discover the positives and negatives of what you are already doing and try, with as little interruption to your normal life as is possible, to make small adjustments to help you reduce your symptoms.

As a PT, we have limitations in what we are capable of, but research and technology keeps us moving in the right direction with the goals of helping people feeling better and restoring function.

I have recently had the opportunity to receive a treatment technique for my own pain that I have not encountered before. It is called EPAT or extracorporeal pulse activated therapy. You may have heard it referred to as “Shockwave therapy”. I was amazed after one treatment that my chronic shoulder pain, weakness and movement restriction had improved more than 50%. It was the best I have felt in over a year!

I started to do some research and found out that this can actually help to heal tears in the tissues. Here is an excerpt from the National Institute of Health (NIH), the National Library of Mecine (NLB) and the National Center for Biotechnology Information (NCBI) summarizing the effects:

“Many recent studies demonstrated the modulations of shockwave treatment including neovascularization, differentiation of mesenchymal stem cells and local release of angiogenetic factors. The experimental findings confirm that ESWT decrease the expression of high levels of inflammatory mediators (matrix metalloproteinases and inter-leukins). Therefore, ESWT produces a regenerative and tissue-repairing effect in musculoskeletal tissues, not merely a mechanical disintegrative effect as generally before assumed. Based on the encouraging results of clinical and experimental studies, the potential of ESWT appears to be emerging. The promising outcome after this non-invasive treatment option in tendinitis care justifies the indication of shockwave therapy… The success rate ranges from 60% to 80% in epicondylitis, plantar fasciitis, cuff tendinitis, trocanteritis, Achilles tendinitis or patellar tendinitis (jumper’s knee). ” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666498/

This means that shockwave therapy can help stimulate the growth of new blood cells (neovascularization), stimulate stem cell production (regrow your normal tissues), regenerate blood flow from capillaries that have been dormant (angiogenesis) and reduce inflammation, all of which help to improve tissue quality and reduce pain. It can immediately impact your motion and strength. While some changes are experienced immediately, others are often not noted until four weeks after your last treatment and the blood vessels and stem cells are repaired.

Some studies have shown under ultrasound that damage to tendons and muscle tissues can actually heal without the use of invasive procedures. It may help you avoid surgery!

Atlantic PT Center is lucky enough to have a Shockwave Therapy machine. Adding shockwave therapy to your normal physical therapy regimen has potential to lead to decreased healing times and faster restoration of function. It usually requires at least five sessions to achieve the best benefit, but some people do require more. Shockwave sessions are most effective when performed 5 to 7 days apart.

Shockwave therapy is not a replacement for PT, but used as an adjunct to your current PT treatment plan. The manual therapy and exercise programs in PT lay the groundwork for the shockwave to be more effective. And your home program is what will keep you better once you have reached your goals and been discharged from PT.

This treatment is not for everyone, as it can be uncomfortable due to the aggressiveness of the sound head as it vibrates at a very fast rate moving the sound waves deep into the tissues. Generally the treatment takes about 5 – 10 minutes.

If you are experiencing mild or chronic pain, schedule an appointment with your Physical Therapist and ask if EPAT / Shockwave is right for you.

Jeremy Breden is a PT at the Freehold location.

Call Us: 877-963-3378

1. Better Immune Function

Multiple sclerosis is characterized by problems with immune function. By reducing stress and bringing feelings of calm and well being, Reiki sessions can help improve immune function.

2. Help with pain

Pain can be a daily problem for those with MS. A reduction in pain is often reported for those who undergo regular Reiki sessions. A literature review published in the Journal of Evidence-Based Complementary and Alternative Medicine found that Reiki is a potential treatment for patients experiencing pain.

3. Reduced Anxiety

Although anxiety can be an issue for lots of people, those with MS commonly have increased anxiety. Regular Reiki sessions have been shown to reduce anxiety, which may be helpful for those suffering with an increased anxiety. Multiple studies have shown that Reiki improves physical realxation at a greater rate than a placebo.

4. Fewer symptoms of depression

People who are diagnosed with diseases are prone to depression, especially those with MS due to the symptoms and progression of the illness. A study published in Research in Gerontological Nursing  supports the notion that regular Reiki sessions helps improve mood in people with MS.

5. No Risks or side effects!

Some treatments and medications come with the risk of side effects. Reiki is non-invasive, so there is no risk to giving it a try!

Katie Cummings is a PTA and founder of Positive Energy  – which offers Reiki inside the Lacey location of Atlantic Physical Therapy Center.