Self-isolation during the coronavirus pandemic has come as quite a shock to many of us – especially those who are used to a more active lifestyle. And while we are waiting for the day when we can safely return to life as we once knew it, let’s focus our efforts on staying active both physically and mentally even though we are stuck in our homes.

Here are eight tips to get you motivated and started:

1. Do some stretches

As your body is now moving less than it is used to (and probably less than it needs to), you need to find new ways to keep it active.
You can start by doing some morning and evening stretches. There are simple routines you can try even if you are not very fit that will get your blood flowing and prevent your muscles from getting stiff.

2. Get up every hour

Set a reminder on your phone to go off every hour, as a way to trigger yourself to get up. Whether you are in a chair or on the couch at the time, get up, walk around a bit, and move your arms and legs. Stretches will be fine here too, but you can also incorporate some light exercises. Even seniors can do a light cardio workout or lift some moderate weights if the doctor allows.

3. Do an online workout

Everyone seems to be streaming their workouts these days, so you’re bound to find something you like. There are Pilates workouts you can try, there’s yoga, there are ballet-inspired classes, but you can also just do some bodyweight work, do indoor walking, and so on.
Just make sure that the intensity and activity level of the workout you are choosing to watch matches your actual fitness levels.

4. Walk when it is safe

If you live in an area where you are still allowed to take walks, make sure you take advantage of this option. As little as 30 minutes of walking a day will suffice to keep you healthy.

Don’t neglect the rules of social distancing while you are outside – and remind yourself you need to prevent yourself from touching your face.

5. Read and write

Self-isolation is a great time to catch up on some reading – whether you have a novel on your bookshelf you can’t seem to get to or choose to download something to your Kindle, make sure you keep your mind engaged with a new read.

You can also add journaling to your routine, and spend a couple of minutes every day writing down your thoughts (with pen and paper). It doesn’t have to be anything in particular – just enjoy expressing your thoughts and feelings for the day.

6. Watch something you haven’t seen yet

Since all kinds of streaming services are now turning out to be our savior, make sure you use them to their fullest. But don’t just keep staring at a screen all day.

Set aside sometime each day (or each week) for watching a program, and don’t overdo it. You can focus on documentaries, old classics you haven’t seen yet, or the latest Netflix sensation. Your favorite feel-good movies are also a welcome distraction.

7. Try something new

Everyone online keeps telling you, you should learn a new skill, but this is not imperative. You can, however, try doing something you don’t usually do. This can be something as simple as a new recipe, brushing your teeth with the other hand, doing your hair differently, sleeping on the other side of the bed – anything that will be a new experience for your body or mind is a good choice.

8. Make plans for later

Even though you may not be able to go outside or travel, you can still mentally prepare and experience some of the things you will be doing once the danger lifts.

You can start jotting down the places you want to visit, things you want to buy and do, and do little mental walks to your favorite places. And don’t let these exercises make you feel bad because you don’t have access to them now. Focus on the feeling of joy they cause, and let yourself feel the pleasure.

While self-isolation is certainly not a pleasant experience, it is only ever as bad as you let it be. Focusing on the positives instead of the negatives will help you get through it easier – and sooner.

Whether it be from radiating pain down your leg from a herniated disc, or a frozen shoulder insidiously appearing, physical therapists provide non-invasive treatments that can give patients their life back when pain and dysfunction dominate their day-to-day happenings. Physical therapists manage a wide variety of ailments,
often quickly transitioning between rehabilitation for a reconstructed knee or shoulder, to eliminated debilitating cervicogenic headaches, to helping your newborn infant right their head when torticollis develops. When it comes to choosing the right physical therapist, most people have no idea what qualifies them to manage such a wide variety of diagnoses so efficiently and effectively.

Physical therapists are often considered to be an insurance-reimbursed personal trainer. So many times, patients enter my clinic asking for a “few stretches” so they can get back on their way. Therapy, however, encompasses more than providing patients with a workout. A physical therapist’s knowledge and education provides them with the foundation to not only treat your immediate diagnosis but to identify secondary diagnoses that may have been missed in your initial physician’s examination and to manage all of the concurrent problems that develop during your recovery. To do this, extensive knowledge and understanding of anatomy and all of the body systems is necessary.

Collegiate Physical Therapy Degrees

Physical therapists now need to attend school for a minimum of 7 years. This includes 4 years of prep work for the highly competitive application to graduate school, which tacks on the addition 3 years, at minimum. While in graduate school, a physical therapy student gains extensive knowledge of every system within the body. In addition to the obvious musculoskeletal system, the cardiovascular, neurological, and pulmonary systems are studied at length. This gives physical therapists the foundation for caring for a wide variety of patients including those with cystic fibrosis, acute heart attacks, spinal cord injuries, and ACL reconstructions. Clinical rotations are also fundamental to a physical therapist’s education. 20 percent of the physical therapist’s education is spent on full-time clinical rotations through most fields of practice. At the completion of graduate school, a physical therapist is awarded their degree, qualifying them to sit for the national physical therapy board examination. Some of the most common degrees that physical therapists have earned are:

PT (Physical Therapist)

A bachelor’s degree in physical therapy. This was the degree offered for years before physical therapists could become be licensed.  Colleges and universities then transitioned the program into a master’s degree, which ultimately turned into a  3-year post-baccalaureate degree.

MPT (Masters of Physical Therapy)

A 2-year post-baccalaureate degree that provides graduates with the entry-level education necessary to be eligible for the board examination. This degree is no longer offered, in favor of all exiting students now receiving the DPT degree.

DPT (Doctor of Physical Therapy)

A 3-year post-baccalaureate degree that provides graduates with the entry-level education necessary to be eligible for the board examination. The added year in school is meant to provide students with more time in clinical rotations, exposure to business and management practices, and further education in research methods. This degree is now the standard for entry-level education and prepares students for direct access to physical therapy.

Additional Certifications

Much like physicians and nurses, school and learning do not stop when the graduation hat is tossed in the air; school is only the beginning of a life-long education process. Continuing education is the cornerstone of a therapist’s career. New research is always being published and medical techniques are always evolving within the broad field of medicine. Staying knowledgeable of these changes is necessary for a therapist to continue to provide their patients with superior care. Continuing education not only provides physical therapists to further their education on the latest and greatest but allows them to develop specializations in specific areas within the field. While every therapist takes a board exam at the end of school to become board-certified, therapists can also receive additional board-certifications when mastery of a subfield
is obtained. A few of the common additional certifications in the outpatient physical therapy field are listed below.

OCS (Orthopedic Certified Specialist)

A board-certified specialization in orthopedics that is earned beyond the entry-level degree which recognizes advanced clinical knowledge, skills, and abilities
in the orthopedics field. Candidates need to log a minimum of 2,000 direct patient care hours in their specialization field of practice and pass a
board examination to earn the distinction.

CSCS (Certified Strength and Conditioning Specialist)

Certified Strength and Conditioning Specialists apply scientific knowledge to improve an athlete’s individual training and performance. They may also make recommendations regarding nutrition and injury prevention. This certification is offered by the National Strength and Conditioning Association (NSCA).

Cert. MDT (Certified in Mechanical Diagnosis and Therapy)

This certifies a physical therapist in providing mechanical diagnosis and therapy of the spine, a method that has been proven to be both effective and efficient in the treatment of spinal pathologies. This certification is offered through the McKenzie Institute and requires candidates to participate in a four-part certification course, as well as pass a written and clinical examination upon completion of the course.

In an every expanding medical field with alternative treatments growing by the day, it is important to know your professional’s qualifications for their treatments and the knowledge they bring to each individual case. Mastery in a field often requires years of education and years of experience. While your therapist may provide a relaxed environment filled with what seems like simple exercise and manual techniques, he or she brings to your individual situation skills that have taken years to develop.

If you need help choosing the right physical therapist, find a physical therapy clinic near you and ask them about their specialties.  Many physical therapists are proud of their skill sets and will be happy to go over any questions you may have!

Did you know that physical therapists can do so much more than help you recover from an injury?  Research shows that the faster you initiate care, the lower the cost and the faster you can return to the game of life. Get the care you deserve when you need it. We’ve listed our top five reasons why you need physical therapy – so check it out!

1. YOU ARE IN PAIN

If you are experiencing pain, physical therapy can help you treat the cause and not just the symptoms of your pain. Physical therapists work one-on-one with patients to achieve long term solutions without the use of expensive prescriptions or tests, saving them both time and money.

2. PREVENT SURGERY

Physical therapy works to reduce pain and heal injuries. It works so well in fact that in many cases it has been proven to remove or reduce the need for surgery. In the event that surgery is needed a pre-op visit can help make recovery easier and safer.

3. FALLEN MORE THAN ONCE IN THE PAST YEAR

According to the CDC, falls are the leading cause of injury and death for Americans over 65. Fall prevention programs offered by physical therapists are designed to increase independence with functional activities, functional mobility, and safety awareness while decreasing fall risk.

4. PREVENT SPORTS INJURIES

Physical therapists work with athletes on many levels to prevent injury while promoting improved performance. By evaluating body movements and muscle strength – physical therapists can tailor programs not only to the sport but to the individual athlete. Injury recovery programs are also available.

5. REACH OVERALL HEALTH GOALS

Physical therapy can help those that have had trouble with mobility or are looking to improve strength and overall health. Physical therapists are able to tailor programs to each patient’s ability levels in order to improve confidence and independence while reducing the risk of future injury.

Physical therapists are trained to help patients in a variety of different ways. If you believe that you need physical therapy you can easily find a PT near you and get started today!