Wellness Monthly
Physical Fitness & Sports Month
May 2014
Work Anniversaries
What phases make up a good
workout?
st
Shawn-May 1
Greg- May 30th

Birthdays
Coral-May 2nd
Tera-May 28th
Lisa-May 8th

Mothers Day Inspirational Quotes
Mothers Day is in honor of the best Mother who
ever lived –the Mother of your heart –Anna Jarvis
Mothers hold their children’s hands for a short
while, but their hearts forever –unknown
I remember my mother’s prayers and they have
always followed me. They have clung to me all my
life –Abraham Lincoln
Youth fades, love droops, the leaves of friendship
fall, a mother’s secret hope outlives them all. –
Oliver Wendell Holmes
Services at OSPTI
Physical Therapy
Occupational Therapy
Massage Therapy
Speech Therapy
Paraffin Wax
Aqua bed Massage
Open Gym
Open Pool
What’s happening at OSPTI

Warming up elevates your pulse slowly. Start at
a fairly light pace and gradually increase it until
you begin to perspire--about 5 to 10 minutes. A
good warm-up will help prevent muscle strains
and raise the internal body temperature, which
makes muscles more flexible.
Stretching improves the flexibility of your
joints, making movement easier and injuries less
likely. Stretches should be done slowly and
without bouncing. Move until you can feel the
muscle stretch but not to where you feel any
pain. Hold the position for several seconds (1020) and repeat three to five times. Stretch before
and after you exercise.
The Aerobic Phase-is the most important part of
your daily exercise routine because this is when
you temporarily elevate your resting heart rate.
This phase involves three factors. Frequency-in
order to improve your fitness level, you should
try to exercise at least three times per week.
Length-the body needs approximately 20
minutes to reach its fat-burning stage. Intensityyour workout is crucial and should be
determined by your level of fitness. Your
workout should increase the number of times
your heart beats to about 60 percent to 80 percent
of its maximum rate.
ORTHOPEDIC & SPORTS
PHYSICAL THERAPY INC.
Striving to Meet Your Goals!
For further information please contact OSPTI at
218-641-7725
Wellness Monthly
Physical Fitness & Sports Month
May 2014
What are the benefits of a regular exercise
program?
Breaking out of a sedentary lifestyle and
making exercise a regular part of your life can have
impressive benefits. It can increase the amount of
blood your heart can pump, lower your heart rate
when you are at rest, improve your cholesterol
level, lower your blood pressure and reduce body
fat. Regular exercise also can help you mentally by
making it easier to manage stress, leaving you more
energetic, making daily chores easier to accomplish,
helping you sleep better and improving your selfimage. The best part about these benefits is that they
are accessible, to some degree, to almost any
individual who builds exercise into his or her daily
routine.
Regular exercise does not have to entail
expensive fitness club dues or high-priced
equipment to fill your spare bedroom. It can be as
simple as walking. One expense you should afford
yourself, however, is the correct shoe for your
activity. Walking shoes should not be used for
running; running shoes should not be used to play
basketball or tennis.
How to get started?
Be sure to check with your physician. However, if
you have a health problem like high blood pressure,
if you have pains or pressure in the chest or
shoulder area, if you tend to feel dizzy or faint, if
you get very breathless after a mild workout, or if
you are middle-aged or older and have not been
active, check with your doctor first.
Choose an activity that you enjoy. If you do
not like what you are doing, you probably will
not stick with your program. And remember,
light activities, if done daily, can help you
become more fit. Physical activity can be fit into
your daily routine in small but important ways:
take a walk at lunch or after dinner, use the
stairs instead of the elevator, get off the bus one
or two stops early and walk the rest of the way
to your destination, park farther away from the
store or office, ride a bike, work in the yard or
garden, or go dancing.
Build variety into your program. A program
that includes several fitness activities--for
example, weight training on Tuesdays and
Thursdays, running on Mondays and
Wednesdays, and swimming on Fridays and
Sundays--will help maintain your interest and
will help you exercise different muscle groups.
Train with regularity. Fitness is cumulative.
Increased strength and flexibility result from
regular physical activity. Sporadic exercise,
especially if intense, can result in injury.
Soreness from an intense workout should not
last more than 24 hours. If it does, you should
re-examine how you are performing the activity
and the intensity of your workout. Listen to your
body; it will tell you if you are overdoing it.
More is not necessarily better. Your body
needs time to rest between workouts. Try to
alternate between hard and easy workouts.