How Physical Therapy Can Help You Get Healthier
Cut through the fad diets and 30-day-fix influencers — here’s what actually works (and it’s way less complicated than your feed makes it look).
From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest.
At Performance PT, we want to help you cut through the noise. Our trained experts take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regimen that works for you.
Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference.
Are you ready to start making healthy changes in your life? Call us today to set up an appointment!
What It Even Means to “Be Healthy”
The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept.
Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise.
Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthily as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.”
5 Simple Tips for Healthy Living from Our Team
Get Enough Sleep
Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7–8 hours of sleep a night.
Move Your Body
Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week – that works out to about 22 minutes daily!
Eat a Nutritious Diet
Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices.
Stay Hydrated
As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day.
Meditate Daily
Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health.
Physical Therapy’s Role in Promoting Good Health
Our physical therapists have several tools to help you live the healthiest life possible:
- ✓We can help you manage or resolve injuries and/or painful conditions that keep you from being physically active.
- ✓We can help you develop a fun, effective exercise program that suits your interests and abilities.
- ✓We can identify areas of musculoskeletal weakness or impairment that might cause problems down the road – and give suggestions for managing that impairment now!
- ✓We can show you relaxation techniques to manage stress.
- ✓And much more! When you visit us, we’ll create a customized program that addresses your unique needs.
Find Good Health with Performance PT!
Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today!
Request an AppointmentCelebrating National Physical Therapy Month With You
Every October, the physical therapy profession comes together to celebrate National Physical Therapy Month – a nationwide reminder that movement-based care is often a safe, effective first step for pain and injury. We’re using the month to say thank you to the patients and community that make what we do possible.
Choose PT First
For many aches, pains, and injuries, physical therapy is a safe starting point – often before imaging, injections, or surgery ever need to be on the table.
Meet the Team Behind Your Recovery
Every plan of care is built by real people who know your name, your goals, and your story – not just your chart.
Say Thanks to Your PT
Know a provider who helped you move better? October is the perfect month to tell them – or to tell us about it in a review.
Paul Winslow
PTA
Paul is a Physical Therapist Assistant, passionate about helping people regain strength, mobility, and confidence through movement. Paul earned his Physical Therapist Assistant license at Delaware Technical Community College, where he developed a strong foundation in patient-centered care and evidence-based wellness. Paul’s approach emphasizes functional recovery tailored to each individual’s goals – whether that is returning to sport, work, or daily life.
Beyond the Clinic 🐕
Outside the clinic, Paul stays active through running and mountain biking, and he enjoys downtime relaxing with his dogs. He brings energy, empathy, and a love of movement to every patient interaction, aiming to make rehab both effective and encouraging.
Simple Strategies for Incorporating Exercise Into Your Daily Routine
Regular exercise is crucial to so many aspects of your health. It can prevent chronic health conditions like cardiovascular disease or diabetes, help you stay mobile well into old age, and even regulate your emotions.
Unfortunately, your workouts are often the first to slip when life gets busy. It can also be challenging to begin a regular exercise routine, especially if you have to fit it into an already jam-packed schedule.
The good news is that you don’t have to work out like a professional athlete to reap the benefits of staying active. In fact, a few simple strategies can increase your daily activity levels – no matter how busy you are!
5 Easy Tips for Sneaking in Physical Activity
Park at the far end of the parking lot, so you have to walk a little further to get to the store.
Take the stairs whenever possible.
Do some stretches or core exercises while you’re watching TV.
Go for a quick walk around your building during your lunch break.
Try a micro-workout. Micro-workouts are short, 10-minute circuit-style workouts that pack a big punch. Keep a set of dumbbells by your desk and work out on your break!
Visit Performance PT for More Tips!
Our physical therapists can work with you to develop a program for daily physical activity, no matter your needs. We can show you efficient strength training routines, suggest daily mobility exercises, and help you set movement goals. We can also help you resolve any pain or other conditions that might limit your physical activity.
Incorporating movement into your daily routine helps exercise feel like second nature. Schedule an appointment to get started!
Whether you’re wrangling a laundry basket, a diaper bag, or a toddler mid-tantrum, how you lift matters. In this quick video from our team, we break down a few simple form tweaks that protect your lower back during the lifts you do every single day.
Try an October “Reset” Before the Winter Holidays
With the weather finally starting to cool off, October is a great time to get back into the habit of physical activity before the holidays kick into gear. Here are some of our favorite ways to get moving in the fall:
Go For a Walk
Now’s the perfect time to take advantage of cooler temperatures. A brisk walk around your neighborhood is also a great way to admire your neighbors’ Halloween decorations.
Play Tag Football
Why should the pros have all the fun? Invite your friends over for a friendly skirmish – no tackling required.
Try a Local Hiking Trail
You aren’t the only one enjoying the cooler weather. Spend a few hours exploring a nearby hiking trail and check out what nature’s doing to prepare for winter.
At Performance PT, we know things start to get busy at Halloween – but October is the perfect time to squeeze in some fun outdoor activities before things get going!
A quick, protein-packed breakfast that supports muscle recovery and steady energy – perfect for fueling up before a session with us or a morning workout. Layer it up the night before for an easy grab-and-go start.
Ingredients
- 1 cup plain Greek yogurt
- 1/2 cup mixed berries (fresh or frozen)
- 2 tbsp rolled oats
- 1 tbsp chopped walnuts or almonds
- 1 tsp honey or maple syrup
- 1/4 tsp cinnamon
Instructions
- Spoon a layer of Greek yogurt into a glass or jar.
- Add a layer of berries, followed by a sprinkle of oats and nuts.
- Repeat the layers until the glass is full.
- Drizzle with honey and dust with cinnamon.
- Enjoy right away, or cover and refrigerate overnight for an easy grab-and-go breakfast.
What Makes Performance Physical Therapy Unique?
From your first appointment, you will see that our practice is built around a more personal standard of care.
Private Treatment Rooms
Every visit takes place in a private treatment room, allowing your provider to focus fully on you without distractions.
Delaware’s Most 5-Star Reviews
With the most 5-star Google reviews of any practice in Delaware, our reputation reflects the trust and results our patients experience every day.
Locally Owned, Not a Franchise
Locally owned and not part of a franchise, Performance PT is deeply connected to the community we serve and committed to care that feels both individualized and genuine.
Real Results. Real Recovery.
My physical therapist, Taylor, was an excellent practitioner who gently led me through the exercises I needed to feel better. I was treated for a minor rotator cuff ailment and later a vertigo incident. The vertigo treatment was two sessions that eliminated the problem completely (95% gone after the first treatment). She gave me a home exercise program to continue minimizing my shoulder pain and to help eliminate the vertigo if it should occur again. The location was modern, clean, and had a very calm atmosphere.
