There are an estimated 23.6 million children and adults living with diabetes in the United States. The alarming statistic is that 5.7 million are unaware that they have the disease!

This disease is sneaky and before you know it your health is spiraling out of control.  First, you get busy and don’t pay attention to what you are eating. You put on some added pounds, and then you exercise less and less. This starts a decline in muscle strength and could cause a loss in physical function. Now the ball really starts rolling. These physical losses can lead to the risk of heart disease, nervous system disease, kidney disease, blindness and more.

Regular physical activity can reduce the amount of insulin needed to move sugar out of the blood and into the muscles. Monitoring the glucose level before and after physical activity, if you are already diabetic, is very important. Walk whenever you can. Park the car further from the grocery store. Walk to the water cooler instead of keeping water at your desk. Get up and change the channel, don’t use the TV remote. Dance!  Use a diary and keep track of your activities. 

Doing something 21 days in a row makes it a habit. Try getting physical for 21 days. I find when I start exercising it is a domino effect. I eat smarter and better because I know how much I worked to burn off those calories!

I like to try new physical activities with my friends and family.  I create a whole new experience of my one and only life. And maybe, just maybe, I will be around to enjoy those that I love.

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.

I am taking a training called "Leadership in Action ". That is a great title for living life.  What I'm learning is to empower myself into being in Leadership in all areas of my life and dreaming the impossible; impossible from where I am at this moment but not impossible if I can shift my thinking.

I am blessed to have a community of friends that are a committed and powerful group of people. Recently I asked each of them, "As a leader in your life , what do you have to contribute?" As I wrote down their responses, I realized that I could do this with any group; co-workers, family, friends,etc.!

It was a powerful realization to find that I have incredible resources available to me just in my network of friends. In fact, we are working on a non-profit to enable disadvantaged children in this country and abroad to have a good education.  In our circle of friends, we have someone that is good with the web and computer skills; another who has many contacts in the non-profit sector and runs a non-profit; I am good on finding and matching resources. Our resources go on and on . We are going to make this happen!

Another example is in my work. I am fortunate to work with leaders that I learn from daily: one has great organization skills; another has incredible relationship skills; I have good treatment skills. We are making an incredible difference in the lives of each patient that walks through our doors.

In my family, my son is growing into a leader in his own right. He decided last year that he was going to grow his hair and shave it to benefit the St. Baldrick's Organization that champions cancer research in children.  He raised close to $1700 this year. Where did he get the desire to give back?  Sometimes I think you are born with it and maybe it's fostered in your environment.  His results are truly an example of leadership in action! 

I wonder if we all collaborated, what we could accomplish in our lives . It takes a commitment of being truly honest with ourselves and each other. For me, that makes life so much more enjoyable and worthwhile.

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.

The other day, I had the pleasure of meeting one of my sister’s friends for lunch.  This man has had the opportunity to work in high level positions for multi-billion dollar companies. He has worked in the United States, Europe and Asia.  He is in his mid-life. And while I didn’t know him that well, we were able to have a deep conversation about what was next in each of our lives.

I have been practicing physical therapy for 32 years and was looking for what is next in my life…wondering what is my passion?  I have always been told, "Look for what you are passionate about."  I get the idea but had no way of knowing how to do that until he said, “I look back on my life and think about what gave me energy.” Can I tell you, that totally clicked for me. 

Now, I keep a list and write down whenever I get really excited about something. Tonight, my son’s hockey team all brought in something for a family that we adopted for the Christmas holidays. We had 100% participation from the kids as well as the parents.  I was so excited that we got everything and more for this family for Christmas. And I came home and immediately added it to my list for what gives me energy!! I love being able to give to someone. I appreciate my sister's friend for giving me his insight .

You never know what you do or say that makes a difference with someone. Tonight , I am thankful for so many people in my life that make a difference.

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.

I had a patient come in the other day with a hurt shoulder after tripping on the golf course and falling on his arm. He lost his balance, which is a frequent problem that is slow to be recognized as we age.  It may be excused as "clumsiness" when it could be a potential and gradual balance loss. 

As we get older , it is very important to maintain core muscle strength and leg strength to maintain our balance. Periodically testing ourselves is a good way to see where we are on the balance scale. 

Studies state that  our risk for falling increases if we are not able to stand on one foot for 10 seconds or longer.  Assess your balance this way: stand on one foot resting the other foot on the inside thigh of the supporting leg for 10 seconds ( See the picture to the left. You can stand with your hands by your sides or on your hips); stand unsupported with eyes closed, aim for greater than 10 seconds. Lastly, try Tandem standing with all your weight on one foot for greater than 30 seconds; alternate to the other foot for 30 seconds.

If you start noticing that you are unable to maintain your balance there are some exercises that may help. Just walking is not enough. Abdominal strengthening and leg strengthening are both important. Try squats for increased leg strength and planks for increased abdominal strengthening.You might even notice your golf swing improves!

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.

Most of us spend large amounts of time on the computer. Whether for work, school, or pleasure, we spend some time every day typing on a keyboard.

I know when I go on the computer to search or check my email, I can be on there for 20 minutes and then, boom, it’s been an hour!  In my other blogs, I have emphasized the importance of getting up from the computer every 20 minutes and stretching your upper back and chest.  I would also like to recommend a quick stretch of the wrists that you can do often throughout the day.

Repetitive use and poor wrist positioning while typing can cause pain and tingling in the wrist and fingers.  Put your left arm straight out in front of you with the palm up. With your right hand placed over the palm of your left hand, pull the left palm backward until you feel a stretch in the left wrist. Hold it for 15 seconds.  Repeat twice to each hand.

This can also be done standing with your palms down on your desk , fingers facing your body.  Keep the entire palm on the desk surface and slightly lean backward until you feel the stretch in your wrist.  Hold this position for 15 seconds and repeat twice.

Your wrists and your body will thank you. Now, back to email...

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.

There are some easy exercises you can do to help strengthen your core muscles and protect your back, no matter your age.  The Transverse Abdominis Muscle starts at the belly button and wraps around the waist midway to your back.  This is the muscle that is the “CORE “ in the term, Core Stabilization . This muscle is a major support for your back.

To engage this muscle, lie on your back with your feet bent and resting on the same surface.  Without changing the position of your spine , pull your stomach in (belly button to spine) and try to tighten the pelvic floor muscles (these are the muscles that you contract when you are holding your urine).  Try not to squeeze your buttocks or hold your breath.  Try and hold for 10 seconds and do 10 times. 

This exercise requires a mind- body connection to focus.  Eventually, you can do this exercise while sitting or standing. 

Engaging the transverse abdominis all the time not only supports your back but gives you a wonderful silhouette!

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.

As many people age, they complain of pain in their feet the first thing in the morning or after taking the first few steps after prolonged sitting.  These symptoms can come from weight gain, increased activity, such as walking or running,  poor support in shoes like the ever popular flip-flops, or, a more sedentary life style.     

 

The reason this happens is that the muscles in the back of the legs hook into a bone in the bottom of your foot.  When these muscles become tight they pull on their attachment to the bone.  When we wear flip-flops or shoes without an arch support, our arches are stressed and this can cause inflammation in the same area.  Proper stretching is vital to our foot health as are proper foot supports. 

Stretching should be performed on warm muscles.  Start with both feet together. Take a large step forward with your left foot. Lean forward with hands on the wall for support while bending the left knee, keeping the right knee straight , both heels on the floor.  You should feel the stretch behind the right calf.  Hold the stretch 30 seconds and repeat on the other side. 

The 2nd stretch:  start as in the first stretch,left foot forward, keep the right heel down and bend boths knees while leaning forward and holding onto a counter or some stable device.  Hold for 30 seconds.  You should feel the stretch closer to the heel cord or Achilles. Repeat on the left side.

Last but not least, good arch supports are a must.   There are many over the counter supports as well as athletic shoes that have support.  I like the ¾ arch supports so that I can slip them in any shoe, even the popular ballet flats!

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.

Getting a good night's sleep is very important to your health, physical as well as mental.  The problem is many people don't properly support their neck while sleeping, which can lead to a sleepless night. 

The neck or cervical spine is naturally curved.  When lying down on your back, the head and back of the shoulders are what hit the pillow and mattress .  The neck is crying for support and left hanging.  Some people try and stuff an extra pillow under their neck and some bring their arm up under their neck to get support. In Physical Therapy, we see patients develop shoulder problems from the latter position. 

A simple and cost effective technique is to roll a towel and place it inside the pillow case at the lower edge so when lying on your back or side , the cervical spine is supported.  There are many commercial rolls out there.  I particuarly like the McKenzie roll, pictured.  Either way , you will enjoy a good night's sleep!

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.

As we age, we can often start to feel tension or pain  in our upper backs that can spread into our shoulders or down to our shoulder blades.  Prolonged sitting and poor posture can be the reason; both put stress on the muscles and discs of our neck and back.

To compensate for this, take a break every 20 minutes and do these two one-minute stretches. They are easy to to do and they'll provide relief from pain relatively quickly. 

First, while standing, clasp your hands behind your back, squeeze your shoulder blades together and tuck your chin in, not down.  Hold this stretch for 5 seconds and repeat 5-10 times. This only takes a minute.

Next, crossing your arms, clasp your palms together and stretch forward, rounding your upper back.  Don't bend from your waist. Hold this position for 5 seconds and repeat 5-10 times.  

Do these religiously and you'll feel the difference AND be more productive without the pain!

Nancy Whelan is the owner of the West Palm Beach Physical Therapy Center . She has been a physical therapist for over 30 years.