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.

New year’s resolutions around fitness and exercise are incredibly popular. The excitement and hope generated by the start of the year makes starting an exercise program easy. But, sticking to your exercise program is a whole other challenge.

Now that it’s February, staying with it gets hard. Life gets busy, motivation drops, and suddenly you’re back on the couch, wondering how you’re 6 episodes into The Golden Bachelor instead of at the gym. 

You know the benefits of exercise – they’re probably what motivated you to start exercising in the first place. If you need a reminder here are just a few:

• 3 hours of exercise a week reduced pain and disability by 47% in people with knee arthritis
• Exercise reduced the progression of dementia by 50%
• Exercise reduced the risk of hip fracture in post-menopausal women by 47%
• A meta analysis showed exercise decreased anxiety by  48%
• A low dose of exercise relieves depression in 30% of people, a higher dose woks for 47% of people
• A 12 year study of 10,000 Harvard alumni showed that people who exercised were 23% less likely to die
• Exercise is the #1 treatment for fatigue

Knowing that you should exercise or why you should exercise isn’t the problem. Actually getting up and doing it is. Here are our top tips for making sure you stick to your exercise plan:

Tips for Sticking with Your Exercise Program

Firstly, set realistic goals. Don’t try to go from zero to hero overnight. Start with small, achievable goals and increase them gradually. Make it easy to win – that helps you build motivation and an exercise habit. For some people that might mean starting with a daily 10 minute walk. For some people, that bar is too high. When we say make it easy to win, we mean easy. Your goal could be to scan your card at the gym 3 times a week. It might be putting on your walking shoes and going out the door. It might be one pushup. Start tiny.

Secondly, do activities you enjoy. Exercise isn’t punishment. Choose activities that are fun. It could be running, walking the dog, dancing, swimming, kickboxing, or playing a sport.

Thirdly, schedule it. Schedule your workouts like you would any other important appointment. When people ask you to do something else during that time, say “sorry, I’ve got an appointment.” The more you make exercise a routine, the less likely you are to skip it.

Other Tips to Stick to Your Exercise

Don’t go it alone. Having someone waiting for you at the gym really motivates you to get there. Having support helps push you to work harder, and motivates you when you’re feeling down. Your support could be a friend, the other people in a group fitness class, or a trainer.

Mix it up. Try a new class. If you usually run at the same pace, try intervals. Walk a different route. Doing the same thing over and over again gets boring and leads to burnout. Keep things interesting to stay interested.

Track your progress. Bonus points if you find a way to make it visual somehow. Our brains love to see tasks checked off, a chart or numbers going up, and rings closing. Seeing how far you’ve come is a great motivator. Keep track of your workouts in a journal, make a spreadsheet, use an app or fitness tracker.

Bribes work. Celebrate your successes, no matter how small. Set a goal to work out 3 times this week and treat yourself to your favorite coffee when you do. Buy yourself a new workout outfit, get a massage, or anything else that will help you stay motivated when you reach milestones.

Adjust. Don’t push yourself too hard, especially when you’re starting out. If you’re feeling tired and sore, take the intensity down. Plan rest days into your routine. Don’t make your goal and plan so rigid that it’s impossible to complete in the real world.

Forgive yourself! Everyone has setbacks. You’re going to get sick. You’re going to miss a workout. That’s ok. Pick yourself up and get back on track. That’s the key to sticking with your exercise program. With the right mindset and a little perseverance, you can reach your fitness goals.

rEFERENCES

1. Updating ACSM’s Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise 47(11):p 2473-2479, November 2015. https://journals.lww.com/acsm-msse/fulltext/2015/11000/updating_acsm_s_recommendations_for_exercise.28.aspx
2. Benefits of exercise for older adults: a review of existing evidence and current recommendations for the general population. Clinics in geriatric medicine 8.1 (1992): 35-50. https://www.sciencedirect.com/science/article/abs/pii/S0749069018304968
3. Exercise Acts as a Drug https://bpspubs.onlinelibrary.wiley.com/doi/full/10.1111/j.1476-5381.2012.01970.x
4. Perceived Exercise Barriers  https://doi.org/10.1002/art.22098
5. The Benefits of Exercise on Brain Health https://www.choosept.com/podcast/benefits-of-exercise-on-brain-health
6. Time Magazine: How To Keep New Year’s Resolutions: https://time.com/6243642/how-to-keep-new-years-resolutions-2/

What is reading rope? When we think about learning to read and to read well, we tend to immediately think about knowing letter sounds and how to sound out words. This is a prerequisite to reading fluency, but reading requires much more. Scarborough’s Reading Rope provides an excellent model of the skills needed to be an accomplished reader. Each rope strand represents a skill, and all the strands are then intertwined to indicate the relationship among the strands. When any one or more of the strands is weak, reading skills are compromised.

Reading Rope Skill Levels

A reading rope references two skill levels. One level is what we typically think of when learning to read. It consists of phonological awareness, decoding and recognizing sight words. Phonological awareness is knowledge of sounds and how sounds go together to make words. Decoding is sounding out words letter by letter and requires knowledge of the sounds associated with letters. Sight word recognition is knowing highly familiar words and reading these words without needing to sound them out. Sight word recognition helps us read more fluently.

The second level requires knowledge of language. Knowledge of language consists of background knowledge, vocabulary and sentence level understanding of language, verbal reasoning, and literary knowledge. Background knowledge (our understanding of concepts, ideas, etc.) and a strong vocabulary help readers understand what they are reading. They can relate new information in the text to knowledge they already have, and thus more easily understand what they are reading. Knowledge of language structure includes knowing the order in which we use words, rules that apply to the English language, and how an author’s choice of words and word order at the sentence level affects the meaning of the text.

Verbal reasoning is understanding figurative language which is knowledge of metaphors, similes, analogies, idioms, and inferencing. Readers usually learn a great deal about figurative language through school instruction. And lastly, literary knowledge is understanding book concepts such as turning pages, reading from left to right, and understanding the different types and styles of writing, such as fiction, nonfiction, autobiography/biography, poetry, etc. Our literary knowledge expands when we read different genres and styles of writing.

This reading rope model illustrates the skills needed to be an accomplished reader. Reading proficiently requires each skill, that is, to read text fluently and with understanding. A breakdown in any one skill will impact the ability to fully comprehend text and will make reading less enjoyable. Learn more about helping develop early literacy skills here.

PTs and nutrition are often seen as separate, but the truth is, they are deeply intertwined. To get the most out of PT, especially after an injury or surgery, integrating both is crucial. Here’s why:

Food Fuels The Body

During recovery from an injury or surgery, your body is working to heal itself. The activities and exercises you’re doing in PT are designed to help it along. To take advantage of all the work you and your body are putting in, proper nutrition is critical.

Protein provides the building blocks for tissue repair and muscle growth. Carbohydrates provide energy and help support your immune system. Your body also needs healthy fats to regulate inflammation and to build certain cells. Being short on any of these critical components will slow your recovery down. 

You also need enough micronutrients, like vitamins and minerals. For example, vitamin C makes collagen, which goes into bones, skin, and connective tissue. Vitamin D helps your body absorb calcium, which is important for healing fractures, or surgeries involving bones. Iron helps your blood cells carry oxygen throughout your body, which your body needs for healing in general. Again, being low on any of these micronutrients will affect your healing. 

Your Weight Affects Your Health

Being overweight directly affects your health. It puts you at higher risk for cardiovascular disease, stroke, osteoarthritis, back pain, diabetes, sleep apnea, and more. All of these are conditions that you might see a PT directly for, or that will impact your healing. Eating a healthy diet is the most effective way to reduce body weight. Therefore, combining a healthy diet with exercise is even better for your health. 

As an example, an 18-month study of 450 people with knee osteoarthritis showed that the group that lost weight through a diet and exercised had less pain, better walking speed, and lower joint forces in their knees than groups who either only lost weight, or only exercised. 

PTs can help with nutrition

While PTs are not authorized to provide individual diet plans or medical nutritional advice, they can still help with your nutrition.

• PTs can screen for potential nutritional deficiencies or imbalances that may impact your progress in PT or your overall health. This might involve screening for malnutrition, sarcopenia (muscle loss), or assessing dietary habits affecting energy levels, healing, or muscle building. 
• Your PT can educate you on the importance of nutrition for various aspects of rehabilitation and recovery. This includes explaining how specific nutrients like protein, vitamins, and minerals contribute to tissue repair, muscle building, energy production, and pain management.
• They can offer general guidance on healthy eating patterns, portion control, and choosing nutrient-rich foods to support reaching your specific physical therapy goals.
• PTs recognize that overall health and well-being involve various factors, including proper nutrition. They can encourage you to adopt healthy lifestyle habits that include a balanced diet alongside regular exercise and proper sleep hygiene.

Finally, your PT can recognize when your nutrition needs exceed what they are able to provide. In that case, they can refer you to and collaborate with a registered dietician or other qualified healthcare professional for help in dealing with complex nutritional needs or recommending specific dietary changes.

By combining the power of physical therapy and nutrition, you can achieve your recovery goals faster and feel your best!

References:

1. Effects of Intensive Diet and Exercise on Knee Joint Loads, Inflammation, and Clinical Outcomes Among Overweight and Obese Adults With Knee Osteoarthritis: The IDEA Randomized Clinical Trial Effects of Intensive Diet and Exercise on Knee Joint Loads, Inflammation, and Clinical Outcomes Among Overweight and Obese Adults With Knee Osteoarthritis: The IDEA Randomized Clinical Trial | Obesity | JAMA | JAMA Network
2. Ottawa Panel Evidence-Based Clinical Practice Guidelines for the Management of Osteoarthritis in Adults Who Are Obese or Overweight Ottawa Panel Evidence-Based Clinical Practice Guidelines for the Management of Osteoarthritis in Adults Who Are Obese or Overweight | Physical Therapy | Oxford Academic (oup.com)
3. Strategies for optimizing nutrition and weight reduction in physical therapy practice: The evidence Strategies for optimizing nutrition and weight reduction in physical therapy practice: The evidence: Physiotherapy Theory and Practice: Vol 25, No 5-6 (tandfonline.com)
4. Body mass index and risk of knee osteoarthritis: systematic review and meta-analysis of prospective studies Body mass index and risk of knee osteoarthritis: systematic review and meta-analysis of prospective studies – PMC (nih.gov)
5. Nutrition:  A Portion of PT’s Menu of Services Nutrition: A Portion of PTs’ Menu of Services | APTA
6. Considerations for PT’s Role in Nutrition Considerations Related to the PT’s Role in Nutrition and Diet | APTA
7. Nutrition and PT a Powerful Combination – Nutrition and Physical Therapy: A Powerful Combination | APTA

As parents, we often find ourselves overwhelmed with the never-ending list of household chores. Wouldn’t it be great if we could get our kids involved and lighten the load? Teaching children to contribute to household tasks not only helps them develop important life skills but also instills a sense of responsibility and teamwork. Here are some practical tips for getting your kids involved with with chores and to make it a fun and rewarding experience for the whole family. 

Start Early and Set Clear Expectations

Introduce age-appropriate chores from a young age. This could include simple tasks like putting away toys or setting the table. It could also include feeding the family pet or loading the dishwasher. Clearly explain what is expected of them. Explain why their help is important. Make it a positive experience. Praise their efforts and offer rewards or incentives for a job well done.  

Make it Fun and Engaging

Turn chores into a game or a challenge. For example, set a timer and see who can tidy up their room the fastest. You could also play some upbeat music while doing laundry. Use colorful charts or stickers to track their progress and create a sense of accomplishment. Encourage creativity by allowing them to choose their own cleaning tools or design their chore routine. 

Lead by Example

Children learn by observing, so be a role model when it comes to household tasks. Show them that chores are a normal part of daily life and something to take pride in. Involve them in your own cleaning routine and let them see the satisfaction that comes from a clean and organized home.  

Rotate and Share Responsibilities

Assign different chores on a rotating basis so that each family member gets a chance to experience a variety of tasks. This not only prevents boredom but also promotes a sense of fairness and equality. By sharing responsibilities, children learn the importance of teamwork and cooperation.  

Celebrate and Appreciate

Acknowledge and appreciate your child’s efforts regularly. Whether it’s a simple “thank you” or a small reward, positive reinforcement goes a long way in motivating children to continue contributing. Celebrate their achievements by having a special treat or outing to recognize their hard work. If you feel like involving your child in chores may increase some negative behaviors, we also have a great blog post with some simple ways to decrease behaviors.

Getting kids involved with chores is not only beneficial for parents but also for the overall development of children. By starting early, making it fun and engaging, leading by example, rotating responsibilities, and showing appreciation, you can create a positive chore culture in your home. Remember, the goal is not just to get the chores done but to instill lifelong habits and values that will serve your children well into adulthood. So, roll up your sleeves, involve your kids, and transform chore time into a bonding and learning experience for the whole family. Check out For Modern Kids for more tips on how to get your children more involved around the house.

Downloadable chore charts