Changes in weather change your activity level. Spring is in the air, and that means more than just blooming flowers and chirping birds. It’s a natural nudge to shake off the winter blues and be more active. Research that looked at the seasonality of physical activity proves this is true. Across a wide variety of countries and populations, people change their activity levels and become most active in the summer.

Since it’s likely that your physical activity levels are starting to trend up, we wanted to give you a few fun ideas to try, and some tips on how to navigate the change. 

Embrace the Great Outdoors:

• Trade the treadmill for the trail: As the weather warms, escape the gym and head outside. Explore nature with hikes, bike rides, or even a walk or jog around the park. Soaking up the sunshine not only boosts your vitamin D levels but also enhances your mood and motivation.
• Turn your park into your playground: Public parks offer tons of fitness opportunities. Utilize the equipment for bodyweight exercises, join a pick-up game of basketball, play a round of disc golf, or find an outdoor fitness class.

Incorporate Seasonal Activities

• Get active with seasonal sports: Participating in spring sports leagues like volleyball, softball, pickleball or tennis is a fun and social way to get moving. You’ll meet new people while engaging in friendly competition and getting some exercise.
• Cultivate your green thumb: Gardening is a surprisingly active hobby. Digging, planting, and tending to your garden provides a full-body workout while connecting you with nature.

Navigating Changes in Activity Levels

• Spring clean your activity plan: Just like your home, your exercise routine might need a spring cleaning. Evaluate your current program, identify areas for improvement, and think about what new exercises or activities you’d like to add. 
• Don’t spring forward too fast: Spring is an exciting time with longer days, better weather and new opportunities. Don’t take on too much too fast. Injuries from overuse and overtraining start to get more common in our clinics when people ramp activity up too fast.
• Celebrate your progress: Track your progress and acknowledge your achievements, no matter how small. This will keep you motivated and focused on your goals.

Spring is a season of growth. Let it be the catalyst for your own personal transformation. By embracing the outdoors, incorporating seasonal activities, and refreshing your routine, you can spring into action and experience the joy of a healthier and happier you.

If you’d like someone to evaluate your current plan or develop a new one for you, we’d be happy to help! And of course, we’re always here for aches and pains from too much too soon, or weekend warrior injuries from those spring sports.

References:

1. Sex- and age-specific seasonal variations in physical activity among adults. Journal of Epidemiology & Community Health 2010;64:1010-1016. https://jech.bmj.com/content/64/11/1010.short
2. Impact of Seasonality on Physical Activity: A Systematic Review. International Journal of Environmental Research and Public Health. 2022; 19(1):2. https://www.mdpi.com/1660-4601/19/1/2
3. The Effect of Season and Weather on Physical Activity: Systemic Review https://www.sciencedirect.com/science/article/abs/pii/S0033350607001400
4. Seasonal Rhythms and Exercise https://www.sportsmed.theclinics.com/article/S0278-5919(04)00120-6/fulltext
5. Exercise Assessment and Prescription in Older Adults Webinar https://learningcenter.apta.org/products/exercise-assessment-and-prescription-in-older-adults-and-individuals-at-risk-for-functional-decline?_gl=1*2t7olk*_ga*MTEwNjIzMzg2MS4xNjgxODQyODcw*_ga_ZZJK74HXNR*MTY5NzIwMjg2OC4xMi4xLjE2OTcyMDI4ODEuNDcuMC4w&_ga=2.227565085.1495021570.1697197738-1106233861.1681842870
6. Exercise Attitudes https://www.apta.org/article/2023/03/31/exercise-attitudes

Poor airway health can affect your child in a number of ways. Here are 5 things red flags to watch for that can indicate poor airway health.

Your Child Breathes Through Their Mouth

Firstly, sleeping with mouth open, tongue low posture is an immediate red flag for poor airway health. Mouth breathing also increases the prevalence of having crooked teeth. It allows for the tongue to not be “up” on the palate or roof of the mouth, creating an opportunity for the teeth to move or become crooked.  Tongue up resting posture is ideal for optimal palate expansion and jaw growth.  

You Can Hear Them Snoring While Sleeping from Poor Airway Health

Snoring is another sign that the child does not have their tongue resting on the palate and are not nasal breathing.

You Can Hear Them Grinding Their Teeth in their Sleep

Teeth grinding is more common than you may think. Teeth grinding occurs because the child is attempting to open their airway to breathe better. In the act of the body attempting to open the airway, the jaw is pushes forward, therefore, sliding the teeth together with force. This is a serious sign of sleep disordered breathing.

Presence of Challenging Behavior or an ADHD Diagnosis

All children with an ADHD diagnosis or challenging behaviors impacting daily living should have their airway health screened. Poorly oxygenated air during sleep is linked to poor attention and challenging behaviors. Jaw development, facial structure, and narrow or occluded airway could be a contributing factor to their ADHD and/or behavior.

Presence of Swollen Tonsils and Adenoids

Lastly, acute and chronic swollen tonsils and adenoids create a huge barrier for optimal nasal breathing. Ask your child to open wide so you can see whether their tonsils are inflamed, red, and/or swollen. Current clinical guidelines from the American Academy of Pediatrics and American Academy of Otolaryngology – Head and Neck Surgery recommend tonsillectomy as the first line of pediatric OSA treatment for children with tonsillar hypertrophy.¹ Although removal of tonsils is the gold standard, up and coming research is indicating early palate expansion through dental appliances and implementation of supportive therapies can improve or eliminate obstructive sleep apnea.

What Should You do with Airway Health Concerns

If you have concerns, have your child’s airway health and jaw growth assessed by an airway focused dentist. Your pediatrician can help assist with referrals to a recommended dentist and your local pediatric rehabilitation clinic providing oromyofunctional therapy and/or behavior therapy.

References

1. Yoon A, Abdelwahab M, Bockow R, Vakili A, Lovell K, Chang I, Ganguly R, Liu SY, Kushida C, Hong C. Impact of rapid palatal expansion on the size of adenoids and tonsils in children. Sleep Med. 2022 Apr;92:96-102. doi: 10.1016/j.sleep.2022.02.011. Epub 2022 Feb 19. PMID: 35390750; PMCID: PMC9213408.

A pediatric stander is a supportive device for children who have great difficulty or are unable to stand or walk achieve and maintain an upright standing position. 

What are the Benefits of a Pediatric Stander?

• Improve bone density and decrease risk osteoporosis. Weight bearing through the legs and hips stimulates bone growth. 
• Improve range of motion and decrease risk of contractures. Standing stretches tight muscles in the hips, knees and ankles to help maintain joint mobility and prevent contractures.
• Improve hip congruency and reduce risk of hip dislocation. Bearing weight through the hip joints in the proper alignment can help improve hip joint congruency and prevent hip dislocations 
• Improve bowel and bladder function. Being upright facilitates more complete emptying of the bladder and bowel compared to sitting or lying down. This helps reduce constipation and urinary tract infections.
• Increase muscular strength. The weight bearing and upright posture provided by standers allows strengthening of the back, neck and core muscles. 
• Prevent pressure sores. Standing reduces pressure on the skin over bony prominences compared to sitting or lying down for long periods. This helps avoid skin breakdown and pressure sores.
• Improve respiratory function. The upright posture helps expand the lungs more fully and decreases risk of respiratory infections. 
• Increase alertness and attention. The change to an upright, weight-bearing position provides new visual and spatial input to the brain which can increase alertness and attention span.
• Facilitate independence and social development. Being upright promotes head and trunk control and allows children to actively participate in play with peers, self-care, and activities at home and school. 

The decision to use a stander is generally made by a team of professionals based on the child’s specific condition and needs. Standing frames must be the proper size, and monitoring will occur initially to ensure optimal positioning and tolerance. Talk to your pediatric physical therapist to learn more and see if a pediatric stander is right for your child. Learn more about getting your child standing here.

Have you become part of the pickleball craze yet? It’s a sport that has been gaining popularity in recent years, attracting people of all ages and skill levels. If you’re curious about pickleball and want to learn more about it, you’ve come to the right place. We’re going to cover the basics of pickleball, from its origins to the rules of the game. So, grab your paddle and let’s dive in!

What is Pickleball?

Pickleball is a paddle sport that combines elements of tennis, badminton, and ping pong. You play pickleball on a court similar to a tennis court, but with a smaller size. You can play the game in singles (one player on each side) or doubles (two players on each side).

Equipment:

To play pickleball, you’ll need some basic equipment. Here’s what you’ll need:

• Paddle: Pickleball paddles are usually made of lightweight materials like graphite or composite. They are slightly larger than ping pong paddles but smaller than tennis racquets.
• Ball: Pickleballs are plastic with holes, similar to a wiffle ball. They come in different colors, but yellow is the most common.
• Court: A pickleball court is 20 feet wide and 44 feet long, with a net in the middle. The court is divided into two halves, with a non-volley zone (also known as the kitchen) located on each side.

How to Play:

The objective of pickleball is to hit the ball over the net and into your opponent’s court, aiming to score points. Here are the basic rules:

• Serve: The game starts with an underhand serve. The server must stand behind the baseline and hit the ball diagonally across the net. The serve must clear the non-volley zone.
• Volley: Once the ball is in play, players can either volley it (hitting it in the air without letting it bounce) or play it after it bounces once on their side.
• Non-volley zone: Players are not allowed to step into the non-volley zone and hit the ball in the air, however, they can enter the zone after the ball bounces.
• Scoring: The serving team is the only one who scores points. The first team to reach 11 points (with a two-point advantage) wins the game. Usually, you play matches as best of three games.

Pickleball Strategies and Techniques:

While pickleball may seem simple, there are various strategies and techniques to master. Here are a few tips to improve your game:

• Placement: Aim to hit the ball strategically, placing it where your opponent has difficulty returning it.
• Dinking: The dink shot is a soft shot that lands in the non-volley zone. This forces your opponent to hit the ball from a difficult position.
• Communication: In doubles, communication with your partner is essential. Coordinate your movements and shots to cover the court effectively.

Pickleball is a fun and engaging sport that is easy to learn but challenging to master. Whether you’re a beginner or an experienced player, the game offers a great way to stay active and socialize. So, grab a paddle, find a court near you, and give pickleball a try. Who knows, you might just fall in love with this sport! Are you like me and have trouble staying with new hobbies or exercise? Check out  Sticking to Your Exercise Program to make pickleball a lasting hobby!

Physical therapists can significantly reduce the risk of falls, especially for older adult populations. During each appointment, they conduct thorough assessments to identify risk factors that can make a person more likely to fall. This may include evaluating balance, gait, sensation, muscle strength, coordination, medication side effects, vision, footwear, and home safety hazards. 

Based on their assessment findings, the physical therapist will design an individualized treatment plan to reduce fall risks. This may include balance training, gait training, and strengthening exercises. Treatment sessions may also incorporate dynamic standing balance training, multi-directional stepping, walking on uneven surfaces, and dual-tasking. Based on patient experiences, physical therapists often encourage their patients to practice personalized tasks. This helps improve their confidence when performing activities that they frequently complete throughout the day at home. 

Physical therapists can also instruct patients on safe ways to get up after a fall. This may involve rolling onto your side, getting onto your hands and knees, and using stable furniture for support. Physical therapists can help you rehearse the motions needed to stand back up in a safe and step-by-step manner. Learning how to safely get off the floor can improve patient confidence in recovering independently if a fall happens. Your PT can give you exercises to improve your strength to help get up after a fall.

If you have a history of falls or would just like to reduce your risk of falling, try physical therapy. Your physical therapist’s expertise in fall prevention, balance training, and fall recovery techniques can help you remain active. This will keep you engaged within your homes and communities. To learn more about the benefits of physical therapy for fall prevention check out the Academy of Physical Therapy’s Article Physical Therapy Guide to Falls. To learn more about how physical therapists can help reduce falls in the winter, check out another MOSAIC blog here.

As parents, we strive to provide our children with the best possible upbringing. One crucial aspect of parenting is establishing and nurturing healthy boundaries. Boundaries not only help our children understand their limits but also empower them to navigate the world confidently. By setting boundaries early on, we equip our young ones with crucial life skills that will serve them well into adulthood. In this blog post, we will explore practical tips and strategies to establish healthy boundaries with your young child, fostering their emotional well-being, independence, and self-respect. 

Lead by Example

Firstly, children learn by observing the behavior of their parents and caregivers. It is essential to model healthy boundaries in our own lives. Show your child how to communicate effectively, respect personal space, and establish limits. By demonstrating these behaviors, you create a safe and nurturing environment where boundaries are valued and respected. 

Communicate Openly 

Effective communication is key to establishing healthy boundaries. Talk openly with your child about their feelings, emotions, and needs. Encourage them to express themselves and listen actively without judgment. By creating a safe space for open dialogue, you foster trust and empower your child to voice their boundaries confidently. 

Consistency is Key for Nurturing Boundaries

Consistency is crucial when it comes to setting boundaries. Establish clear and age-appropriate limits for your child’s behavior, such as screen time, bedtime routines, or household chores. Consistently reinforce these boundaries, explaining the reasons behind them. This consistency helps children understand expectations and develop self-discipline. 

Nurturing Boundaries Means Encouraging Independence

Allowing your child to explore their independence within safe boundaries is vital for their growth and development. Provide age-appropriate opportunities for decision-making, problem-solving, and taking responsibility. Encourage them to express their preferences and opinions, fostering a sense of autonomy and self-confidence. 

Teach Empathy and Respect

Help your child understand that boundaries are not only about their own needs but also about respecting the boundaries of others. Cultivate empathy by encouraging them to consider how their actions may impact others. In addition, role-play different scenarios to help them understand the importance of consent, personal space, and treating others with kindness and respect. 

Establishing healthy boundaries with your young child is a journey that requires patience, consistency, and open communication. By modeling healthy boundaries, fostering independence, and teaching empathy, you empower your child to navigate the world confidently and build meaningful relationships. Remember, each child is unique, and it is essential to adapt your approach to their individual needs and developmental stage. With your guidance, love, and support, your child will grow into a resilient and emotionally balanced individual, equipped with the tools to establish healthy boundaries throughout their lives. For more tips on fostering supportive parenting, check out this blog.