Health Blog

How to Become Healthier, Stronger, and More Active!

healthier

The tennis shoes collecting dust. The yoga mat curled in the back of your closet. The gym membership that hasn’t seen you in, well, months. Like you need anymore proof that sticking to an exercise routine is tough. Hey, who ever said New Year’s resolutions can’t be made in any time of the year?

 

Never fear. We’ve got a list of tips to help you grow healthier, stronger and more active — and OBTS Physical Therapy is willing to bet these suggestions will provide at least a little motivation to put those stretchy pants to good use.

Conquer the Pain

By now you’ve probably heard the stats. Chronic pain can put a major cramp in an exercise routine, and yet over half the country suffers from some sort of debilitating pain. So what’s a person to do when they want to be healthier, stronger and more active? Get themselves to a physical therapist — pronto. Physical therapy can help alleviate pain better than popping a pill or sitting on the couch, and the results are often permanent.

 

Physical therapy can help with all types of chronic musculoskeletal and neuropathic types of pain, from ongoing headaches to fibromyalgia. A physical therapist can manipulate your bones and joints to reduce discomfort. She can work with you to form an exercise and movement plan that lessens your pain and increases your mobility. A physical therapist can also help with laser therapy, massage or microcurrent stimulation — all in the name of getting you up moving and living life to the fullest.

Think Positive

All that mind over matter stuff really works. Research shows that a positive attitude can boost your immune system and increase your energy levels. Your body believes what you think, so try to focus on maintaining an attitude of gratitude and look for the positive even in the midst of turmoil. If you’re ever feeling stuck or unsure how to creep out of a negative disposition, repeat the following mantra: I have the power to create change. Because you do.

Eat Well

Don’t think for a minute we don’t love our hoagie rolls or dipped-in-milk cookies. Quite the contrary, we love to spoil ourselves with treats. Just try to balance those delicious yummies with a well-rounded, healthy diet. Here are some tips to get you going:

  • Consider Uncle Sam’s recipe for health: lots of fruits, vegetables, whole grains, and fat-free or low-fat dairy products; some lean meats or meat substitutes, beans, eggs and nuts; and minimal saturated fats, trans fats, cholesterol, salt and added sugars.
  • Avoid skipping meals. Eating consistently provides your mind and body with the fuel necessary to help you get and stay active. It also helps you avoid your blood sugar dropping, which can lead to irritability, nervousness and a whole host of other problems.
  • Snack smart. It’s okay… Let’s rephrase that. It’s good to snack. Doing so keeps you at your best so that you can sustain your energy and stay positive. Choose peanuts over pretzels.

Be Sneaky

That’s right. We give you permission to be sneaky when it comes to exercise.

Physical therapy often prescribes small changes to a person’s routine in order to make the adjustments manageable. Some ways that even a physical therapist would approve of include:

  • Park farther away from your destination and walk the extra distance;
  • Walk up and down the field while your children are playing sports;
  • Take the dog on walks with the whole family;
  • Exit the bus one stop early and walk the rest of the way;
  • Opt for the stairs instead of the escalator or elevator; and
  • Rake leaves, shovel snow or otherwise maintain your yard.

 

Whether you’re 22 or 72, whether you’re suffering from chronic pain or simply need more motivation, living a life healthier, stronger and more active will improve your physical and mental health.

 

If you’d like help developing a plan or alleviating pain, contact our LaPorte, Valparaiso, Crown Point, & Highland, IN physical therapists to see how physical therapy can help you get living more fully.

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Our Reviews
Stephanie McGuire
Stephanie McGuire
03:04 14 May 20
Everyone at OBTS - Valparaiso has been great to work with! They are all friendly, thorough, and knowledgeable. I am in my mid/late 30's and had to have lower back surgery. They were quick to get me in for an appointment, answered my questions, are very attentive to how I'm feeling, marking my progress, and closely monitoring that I'm doing each exercise appropriately to get me stronger and more prepared to return to my active lifestyle. They also offer dry needling, laser therapy, and electrical stimulation, which is really nice. I definitely recommend them if you're looking for a PT place. If I ever need PT again in the future, I already know who I'm going to reach out to.
Susan Resteau
Susan Resteau
16:41 22 Apr 20
I was referred to Orthopedic & Balance by a friend who is also a nurse. It proved to be a great recommendation. Having gone through a knee replacement followed by a hip in a short period of time, it was these folks that helped me recover. They have a super staff & if I need assistance again I will most definitely return.
Yvonne Condo
Yvonne Condo
15:26 13 Apr 20
Noel was fantastic and very patient with me. Also, he is funny. Everyone here is wonderful, highly recommend them.
Kathleen Pullins
Kathleen Pullins
22:34 27 Feb 20
Amazing therapists! So kind and patient! They helped me recover from my seventh concussion! No more nausea and 100% improved balance. I made a full recovery in 6 weeks!
Hile Originals
Hile Originals
02:11 31 Jan 20
My neurologist prescribed balance therapy, which was done here at OBTS. I was skeptical of balance therapy at first, but by golly, it worked! It helps that the staff is phenomenal and fun, which helps make therapy sessions a little easier. If I ever have other therapy needs, I will make a return trip here.
Chuck Hillier
Chuck Hillier
20:51 28 Jan 20
I'm in my 4th Week & the Results are Demonstrable ! Referred by my Doc and he's pleased as well. Very Welcoming & Pleasant Atmosphere.... Very Talented & Fun Staff. Chuck H.
Ruth Bowlin
Ruth Bowlin
18:31 22 Jan 20
All your people are very helpful and answer any questions I have enjoy the great help they have given me so can be active again
bill steinbrecher
bill steinbrecher
21:38 17 Jan 20
I enjoyed each visit at OBTS for each of my therapy sessions. They helped and I felt I was a part of a family as I got to know each of the therapists.
rodney dowell
rodney dowell
22:35 13 Jan 20
Ortho/Balance helped me achieve full movement of my knee after full knee replacement. Their Physical Therapy Dept. is exceptional.I have been to other PT CLINICS; but Ortho/Balance outshines them all by a Hundred fold. They are caring and they don't rush you through. I recommend them above all others, they truly the BEST. I was fortunate to have found them by accident. All the staff are great; but Joe Lucio is top shelf. He is attentive and doesn't hurt you Very gentle and gets the job done. THANK YOU ALL RODNEY DOWELL
Amber Verstat
Amber Verstat
19:17 19 Dec 19
Went in with the most horrible pain in my leg muscles. Staff (Joe worked on me) did a wonderful job helping with pain! I was about to just chop off my leg, honestly. Highly recommend!
Lou Donkle
Lou Donkle
18:47 19 Dec 19
5-stars for the hands-on staff, 1-star for the business policies regarding their high-priced laser treatments. I arrived on my first appointment with a prescription from my doctor for medicare-covered machine-therapy (iontophoresis and ultrasound) plus PT. After a 1-hour evaluation with a therapist, only THEN was I informed they do not offer the medicare-covered machine therapy prescribed by my doctor. Three different people eventually told me that my prescribed medicare-authorized treatment was not supported by medical research and they recommended laser therapy that was NOT covered by medicare and would cost me hundreds of dollars for a series of treatments.I was SHOCKED! I asked ... you mean a medicare-authorized treatment is NOT supported by medical research?! And you cannot provide me exactly what I came here to get?! And you waited until AFTER a 1-hour evaluation before you told me all that?! I was in total disbelief and felt terrible because of all the subtle but polite pressure that was put on me when all I wanted was what my doctor had ordered. Why did they need to make me feel so terrible? I just couldn't believe it.After I asked my questions, the "manager" was consulted several times and I was eventually informed that they COULD do most of what was prescribed by my doctor and it would all be covered by medicare. I felt trapped since I had already been there one hour so proceeded with the treatment. This is where the 5-star rating starts. All hands-on people were OUTSTANDING and the full course of PT fixed my issue 100%.My advice is to be very cautious if you are recommended treatments NOT ordered by your doctor. Otherwise, an excellent place.
Elaine Krause
Elaine Krause
18:18 11 Dec 19
I attended several of the Saturday workshops at OBTS to increase my knowledge as a yoga instructor. Noel’s informative presentations were tailored to meet the needs of those individuals who were present. I took advantage of the free assessment offered to the attendees, and chose to try PT to resolve a minor issue. The therapists did an excellent job correcting the problem quickly. Great team of professionals! Thank you!
Timothy Knopf
Timothy Knopf
20:18 30 Oct 19
Best therapy place around. I would recommend this place to everyone. They have the best group of therapists around.
Mitchell Udowitz
Mitchell Udowitz
20:43 27 Oct 19
I have been to two Physical Therapy places prior to finding Orthopedic & Balance Therapy in Valparaiso. While they were ok they don’t hold a candle to Orthopedic & Balance Therapy. OBT team works as one in harmony and they stay on top of the latest technology for their patients. Their team is so very knowledgeable and very friendly plus they generally care about what they are doing and it shows. They are concerned about the whole person not just the injury they need to be treated for.
Barbara Serynek
Barbara Serynek
18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better.The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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