Unexpected Benefits of Movement and Exercise That We Love

Article featured on Thrive Global

Whether you opt for a sunrise yoga class or an impromptu dance party before dinner, making time for movement provides us with many rewards — some expected, and some surprising. Pausing to appreciate the unexpected ripple effects of movement can help motivate us on days we feel uninspired or lethargic.

Which of these benefits do you love?

It allows us to clear our minds

“I try to take a daily morning walk, either around my neighborhood or near my office as a recommendation from my therapist. In the six months that I’ve done this, I’ve found not only a shocking amount of clarity but motivation to tackle the rest of the day. Moving my body gives me the space to think about challenges differently.”

—Sentari Minor, strategist and social impact advocate, Phoenix, AZ

It gives us a burst of energy

“I’m surprised by how quickly my energy level increases whenever I move my body. Suddenly, tasks I don’t enjoy, like cleaning, get done.”

—Kristin Meekhof, author, therapist, life coach, Royal Oak, MI

It improves our creativity 

“One of the most surprising benefits of movement for me has been the ways that it increases my creativity. Without fail, anytime I move — whether it’s walking, dancing, or riding a bike — I am flooded with inspiration and ideas.”

—Becky M., coach, Ashburn, VA

It helps us silence negative thoughts 

“Moving my body helps me silence negative thoughts. Some estimates say we have up to 60,000 thoughts a day, and 80 percent of them are negative. We often fail to recognize that exercise is a great way to create space between your thoughts and bring balance into your life. I find that when I put on a good playlist, get my body moving, and raise my heartbeat, the worries of the past and fears of the future begin to fade as my consciousness focuses on the present moment. Movement of the body comes in many forms, and exercise does not have to live in the gym.”

—James Petrossi, president of PTNL, Austin, TX

It creates community

“I’ve grown to appreciate how being in motion invites motion. Throughout the pandemic, I’ve been managing our neighborhood community garden. When people driving by see me out there weeding, shoveling, and tending, they stop the car to come over and check it out. They walk by and ask to come inside the garden gate and walk around. This year, for the first time in about 15 years, all garden beds are rented.”

—Donna Peters, MBA faculty and executive coach, Atlanta, GA

It helps us stay resilient

“My personal obsession with fitness started six years ago, and I can’t rave enough about the benefits of moving my body when it comes to managing my anxiety. Movement has become a part of my coping mechanism and a part of my self-care ritual. To me, resilience is a daily practice and that is what fitness and movement does for me. It activates resilience in body, mind, and soul.”

—Karisa Karmali, certified personal trainer and nutrition coach, Ontario, Canada

It sets us up for our day ahead

“Movement has been a big part of my daily routine ever since I had a pretty spectacular burnout in the world of banking 10 years ago. Moving each morning, with a run along Hong Kong’s green hiking trails or stretching out my body with a flow yoga class, is a way to reconnect mind and body and center myself before entering the fray of another day in the corporate world. Even better, having adherence buddies for each activity that energize me means I’m motivated even on the days when it’s tempting to roll over and doze.”

Liz Bradford, chief of staff, Hong Kong

It helps us realize how capable we are

“I got hooked on walking years ago. It all started with listening to audiobooks. I kept wanting to hear the next chapter and soon found that I was walking three to four hours without giving it a second thought. I was over 40 years old before discovering that I had a Maasai-like ability to walk long distances. Today, I have a hard time not walking at least three miles or so every day. This regular practice had given me endurance and stamina I never had when I was in my 20s, which gives me the confidence that I will age in good health in mind, body, and spirit.”

— Maria Baltazzi, travel designer and mentor, Los Angeles, CA

It keeps us mindful

“I love the meditative quality of movement. For me, time on my yoga mat is time spent with my body, completely focused on how it feels, how it moves and finding smoother, more nourishing ways of moving it. When your mind is completely immersed in the sensations in your body, there’s little space for worries, anxieties, or even mundane thoughts to whirl around in your head. To know that I have this body to pour my attention into whenever I want to divert from or interrupt a flow of corrosive or unproductive thoughts is priceless. It can take a while for that focus to become natural. We bring our attention to the body on the yoga mat where it’s easier so that when we’re in a more difficult situation we can put our practice into action.”

—Felicity Pryke, yoga teacher, Lancashire, U.K.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Everything You Need to Know about Fibromyalgia

Everything You Need to Know about Fibromyalgia

From Medical News Today

Fibromyalgia is a common and chronic syndrome that causes bodily pain and mental distress.

Symptoms of fibromyalgia can be confused with those of arthritis, or joint inflammation. However, unlike arthritis, it has not been found to cause joint or muscle inflammation and damage. It is seen as a rheumatic condition, in other words, one that causes soft tissue pain or myofascial pain.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), around 5 million adults aged 18 years or over in the United States experience fibromyalgia, and 80 to 90 percent of fibromyalgia patients are women.

Fast facts on fibromyalgia:

Here are some key points about fibromyalgia. More detail is in the main article.

  • Fibromyalgia causes widespread pain, fatigue, and other types of discomfort.
  • Symptoms resemble those of arthritis, but fibromyalgia affects the soft tissue, not the joints.
  • The cause is unknown, but risk factors include traumatic injury, rheumatoid arthritis and other autoimmune disorders, such as lupus, and genetic factors.
  • There is no cure, but medications, exercise, acupuncture, and behavioral therapy can help relieve symptoms and improve sleep quality.

Symptoms

Common symptoms include:

  • widespread pain
  • jaw pain and stiffness
  • pain and tiredness in the face muscles and adjacent fibrous tissues
  • stiff joints and muscles in the morning
  • headaches
  • irregular sleep patterns
  • irritable bowel syndrome (IBS)
  • painful menstrual periods
  • tingling and numbness in the hands and feet
  • restless leg syndrome (RLS)
  • sensitivity to cold or heat
  • difficulties with memory and concentration, known as “fibro-fog”
  • fatigue

The following are also possible:

  • problems with vision
  • nausea
  • pelvic and urinary problems
  • weight gain
  • dizziness
  • cold or flu-like symptoms
  • skin problems
  • chest symptoms
  • depression and anxiety
  • breathing problems

Symptoms can appear at any time during a person’s life, but they are most commonly reported around the age of 45 years.

Treatment

Medical attention is needed because fibromyalgia can be difficult to manage. As it is a syndrome, each patient will experience a different set of symptoms, and an individual treatment plan will be necessary.

Treatment may include some or all of the following:

  • an active exercise program
  • acupuncture
  • psychotherapy
  • behavior modification therapy
  • chiropractic care
  • massage
  • physical therapy
  • low-dose anti-depressants, although these are not a first-line treatment

People with fibromyalgia need to work with their doctor to come up with a treatment plan that provides the best results.

Medications

Medications may be recommended to treat certain symptoms.

These may include over-the-counter (OTC) pain relievers. However, the European League Against Rheumatism (EULAR) issued a recommendation against using non-steroidal anti-inflammatory drugs (NSAIDs) to treat fibromyalgia in their updated 2016 guidelines.

Antidepressants may help reduce pain. Anti-seizure drugs, such as gabapentin also known as Neurontin, and pregabalin, or Lyrica, may be prescribed.

However, a review has suggested that patients often stop using these drugs because they are not effective in relieving pain or because of their adverse effects.

Patients should tell the doctor about any other medications they are taking to avoid side-effects and interactions with other drugs.

Exercise

A combination of aerobic exercise and resistance training, or strength training, has been linked to a reduction in pain, tenderness, stiffness, and sleep disturbance, in some patients.

If exercise is helping with symptoms, it is important to maintain consistency in order to see progress. Working out with a partner or personal trainer may help to keep the exercise program active.

Acupuncture

Some patients have experienced improvements in their quality of life after starting acupuncture therapy for fibromyalgia. The number of sessions required will depend on the symptoms and their severity.

One study found that 1 in 5 people with fibromyalgia use acupuncture within 2 years of diagnosis. The researchers concluded that it may improve pain and stiffness. However, they call for more studies.

Behavior modification therapy

Behavior modification therapy is a form of cognitive behavioral therapy (CBT) that aims to reduce negative, stress- or pain-increasing behaviors and improve positive, mindful behaviors. It includes learning new coping skills and relaxation exercises.


The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic surgeons in Portland Oregon, contact OSM today.

Phone:
503-224-8399

Address
1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

Hours
Monday–Friday
8:00am – 4:30pm

Breast Cancer Awareness Month: 3 Steps to Early Detection

A bit of a departure from our typical post,  we feel it is important to share important health information from a variety of resources on relevant topics beyond Orthopedics and bone health. In honor of National Breast Cancer Awareness Month, we’d like to share a few tips regarding early detection. There’s a good chance you or someone you know will be affected by this disease in their lifetime and early detection is the key to better outcomes. Please share this information with the women in your life.

From the National Breast Cancer Foundation  Read more

Staying Active and in Shape During the Holidays

Staying Active and in Shape During the Holidays

By  | Article Featured on Verywellfit

It’s hard enough to exercise the rest of the year, but add holidays to the mix and many of us find exercise becomes less of a priority as to-do lists grow longer and longer.

Read more