Category: Frugal Living Tips

What do knee pain, pregnancy discomfort, and diabetes have in common? They can all be treated through physical therapy.

Physical therapy treats chronic diseases, injuries, and deformities through specialized techniques. A physical therapist (PT) uses massages, stretches, exercises, and electric currents to alleviate pain.

What does physical therapy help? Keep reading to learn about the ways physical therapy can benefit your body.

What to Expect During Physical Therapy

If you’re unsure of what to expect during your first physical therapy session, don’t worry. Let’s review what goes down during a typical physical therapy appointment to help you feel prepared.

Before you head to your appointment, compile a list of medical information your therapist should know. Writing down everything beforehand makes you less likely to forget something important.

Some key elements to consider before your physical therapy appointment are:

• How often your symptoms occur, and if your symptoms have gotten worse
• When your pain began, how often you feel discomfort, and what makes it worse
• What decreases your pain
• Things you have been doing to manage your symptoms thus far
• Current medications and underlying health problems

When it’s time to head to your appointment, dress smart. You’ll be doing exercises and stretches, so wear clothes that are easy to move around in. Wear shorts if your pain is located in your hips, knees, or ankles.

During your physical therapy session, your PT will perform a physical exam to determine the source of your discomfort. He or she may measure your balance, range of motion, palpation, and strength. If you’re visiting a physical therapist for concussion concerns, you may also receive neurological screening.

Once your PT has determined what’s going on, he or she will work with you to develop a treatment plan. The course of action may include various therapeutic strategies like stretches, electrical stimulation, and exercises.

How Does Physical Therapy Help?

Once you’ve found the right PT for you, you can start enjoying the numerous physical therapy benefits. We’ve outlined the top nine benefits of physical therapy below. If you’re looking for more PT facts, find out more here.

1. Avoid Surgery

Physical therapy is an excellent alternative to surgery. Most people will only resort to surgery if physical therapy is unable to heal the injury. 

It’s best to avoid surgery whenever possible. A trip to the hospital is expensive and time-consuming. There’s also the risk of complications during or after surgery. On the other hand, physical therapy is natural, covered by most health insurances, and requires no downtime.

Researchers at Harvard conducted a study of 169 men and women. The results showed no differences in pain or physical function between those who underwent surgery and those who participated in physical therapy. 25% of those who had surgery had follow-up surgeries or experienced surgery-related infections.

2. Reduce Widespread Pain

Physical therapy incorporates physical movements and manual therapy techniques to restore joint function and muscle movement. Your PT may focus on specific areas that are injured to make them stronger and reduce inflammation, resulting in less pain. 

A bonus of physical therapy is that it’s difficult to only work on one area of your body. Stretching and taping techniques are beneficial for the whole body. While physical therapy works to decrease specific sources of pain, it can make your entire body stronger.

3. Increase Mobility

Mobility is a person’s ability to control his or her range of motion based on muscle movements. Better mobility means stronger muscles. 

Physical therapy strengthens muscles and joints through specialized techniques. Increased mobility prepares a person’s body for physical stress and reduces the risk of injury. Enhancing mobility also helps people with everyday movements, like standing and walking.

4. Improve Chronic Health Conditions

Heart disease is the number one cause of death in American men and women. Physical therapists help patients get into heart-healthy exercises outside of their PT sessions, like jogging and walking. Physical therapy’s aerobic and strength techniques, combined with better lifestyle habits, decrease a person’s risk of heart-related death. 

Physical therapy techniques are recommended for people with chronic obstructive pulmonary diseases like chronic bronchitis and emphysema. Your PT can use physical therapy stretches to increase lung capacity during aerobic exercises and reduce shortness of breath. 

Moving your joints, restoring muscle strength, and increasing balance result in lower blood glucose levels. PTs work with diabetes patients to help them learn how to regulate glucose levels by leading a healthier life.

5. Recover From and Reduce Injuries

Physical therapists work with athletes to ensure a safe return to their sport. Many athletes continue physical therapy after their injuries are healed to maintain strong joints and muscles. Regular PT sessions also prevent future injuries. 

6. Lower Pregnancy Discomfort

Pregnant women can use physical therapy to eliminate discomfort and ensure a smoother birth. Back pain affects 50% to 70% of pregnant women. Physical therapy helps pregnant women with posture, joint alignment, muscle strength, and flexibility.

Post-partum women can also use physical therapy as a recovery tool. The treatment restores muscles that weakened during pregnancy. Physical therapy makes the abdominals and pelvic muscles stronger to prevent pain and bladder problems that frequently occur after childbirth.

7. Decrease Medications

With long-term pain and surgery comes a dependence on pain medication, specifically opioids. While opioids are intended to help people, over 90 Americans die from an opioid overdose every day.

Physical therapy lowers your risk of developing opioid dependence. Physical therapy uses natural techniques to relieve discomfort. Some patients may continue to use pain medications, but usually, over-the-counter drugs like ibuprofen are enough.

Boost Your Health

So, does physical therapy help? If you’re committed, physical therapy can do wonders for your body. It’s a natural and well-trusted way to improve your health and reduce your risk of injuries.

Keep exploring our website for more health-related topics. From improving sleep quality to oral hygiene tips, we’ve got the health hacks you’re looking for.

Many people think of swimming as a leisurely activity that goes hand-in-hand with a relaxing vacation on a sunny beach and a tall, fruity drink in your hand. While that is true, swimming is also one of the best full-body workouts you can do. Swimming is a gentle, low-impact workout that will tone your body while calming your mind.  

If you have been considering swimming for exercise, here are 7 health benefits you should know. 

1. Swimming Helps Manage Exercise-Induced Asthma

Exercise-induced asthma is a condition in which certain types of exercise cause your airways to narrow, resulting in chest pain, shortness of breath and other asthmatic symptoms. Swimming helps with exercise-induced asthma by increasing lung capacity, improving the condition of the lungs and improving breath control. 

Even swimming for 30 minutes regularly will help manage the symptoms of exercise-induced asthma. 

2. Swimming Promotes Longevity

A 30-year study found that participants who were swimmers were 50% less likely to die than other participants who either did not exercise at all or exercised by walking and running. 

3. Swimming Is a Full-Body Workout

Swimming is an all-in-one workout that builds strength while improving your cardiovascular health. You will train underworked muscles that are not targeted with other types of resistance training. 

Unlike other workouts, with swimming, you don’t need any special equipment. All you need for a great workout is yourself, a pool, and a quality wetsuit. If you don’t have a quality wetsuit, look online for wetsuit reviews to find the perfect fit. 

4. Swimming Is Gentle for People With Physical Limitations

Swimming as a workout is gentle and low-impact so it can be done by anyone, regardless of physical limitations. This workout is also ideal for every fitness level and is great for seniors. 

 You can swim through:

• Pregnancy: swimming is a recommended exercise for expectant mothers

• Injuries: swimming puts less pressure on your joints and bones than other resistance workouts

• Physical disabilities: the buoyant water allows you to move without needing assistance

Swimming also improves flexibility and prevents sprains, breaks, and sore joints caused by other types of exercise.

5. Swimming Reduces Stress

When you exercise, feel-good endorphins are released into the body, causing feelings of happiness and reducing stress, anxiety, and depression. Swimming offers an additional mood booster because of the powerful effect that water has on your brain.

6. Swimming Increases Blood Flow To The Brain

A quick 30-minute swimming workout can increase blood flow to the brain, which reduces your risk of developing several health issues, including hypertension, stroke, heart attack, and memory loss. 

7. Swimming Builds Endurance

Many fitness experts consider swimming to be similar to running, spinning, or cycling in terms of building endurance, but without the wear and tear on your body. Swimming naturally builds endurance because your body does not stop moving while you are in the water. 

Health Benefits of Swimming for Exercise: The Bottom Line

There are many health benefits you’ll experience when swimming for exercise. The next time you have the opportunity to take a swimming fitness class, give it a try!

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In the world we live in today, starting your own business has never been more possible. If you have a brilliant business idea, the drive, determination, and business knowledge to pursue it, then what’s stopping you? For most new business owners it’s funding. 

But you don’t have to let business capital stand in your way in today’s day and age. If your business is based in the U.S. there are a myriad of ways of securing the funding you need. To learn more about U.S. business funding, just keep on reading… 

5 Realistic Options of U.S. Business Funding 

Whether your business is just starting out or you don’t have the best credit score, there are a number of reasons you may not qualify for a traditional bank loan. Or, perhaps you don’t want the terms of a bank loan looming over you so you’re looking for an alternative means of business funding? Whatever the case, here are 6 realistic options to consider: 

1. Community Development Financing (CDFIs) 

The U.S. is host to thousands of community development finance institutions (CDFIs), which are spread throughout the country. These institutions provide small businesses with startup capital, based on reasonable loan terms.

These community lenders are non-bank lenders and assess each candidate in a different way when compared to traditional banks. For example, they look at individual circumstances when assessing credit scores. CDFI lenders also do not need as much collateral as traditional lenders. 

2. Crowdfunding

Crowdfunding has become incredibly popular in recent years, and not just for social causes. Essentially, crowdfunding on sites such as Kickstarter and IndieGoGo allows small businesses to collect small investments from several different investors. In essence, this means that a startup does not have to rely on one big investment or a singular investment source. This is a good option to push your startup through its ”seed” phase — while your business is still in the development phase. 

3. Venture Capital

A venture capitalist (VC) is an outside entity that takes part ownership of your company, in exchange for capital. This percentage of capital is negotiated between the two parties but is usually based on the overall value of the company. This is a great option for startups that can’t offer much physical collateral to tie a loan to. A relationship with a third party venture capitalist is not only financial. Many VCs offer years of business knowledge, industry contacts, and financial acumen, too. 

4. Angel Investors

Contrary to popular belief, angel investors and VCs are not the same thing. VCs are usually large, well-established corporations that look for investment opportunities in smaller businesses. Angel investors are singular individuals who are more likely to invest in a startup that may not have the best demonstrable growth. In other words, they are more likely to give your small business a chance, when compared to larger venture capitalists. 

 

5. Government Grants

If your business is based in the science or research fields, you could qualify for a business grant from the U.S. government. Through the Small Business Innovation Research program, your business could access the funding it needs from the U.S. Small Business Association (SBA). However, startups must meet federal development and research goals and will need to display a good potential for commercial success. 

Find Business News and Advice at Your Fingertips 

We hope these U.S. business funding options have left you feeling a little more inspired if you’re looking to start your own business.

For further advice, articles, and updates on business in the U.S., explore this site for more. Otherwise, we also offer blogs on lifestyle, sports, education, real estate for your daily entertainment… 

 

You hear people boasting about living their best life, but what does it really mean — and how can you join the hoards of smiling, healthy faces?

There are countless ways for you to live a happy, healthier life both personally and professionally. Adopting healthy habits, practicing self-care, and embodying positivity are just a few.

Are you ready to learn how to live well? Grab your ambition and let’s get into it!

1. Eat Smart and Healthy

One of the first steps in living well is eating a balanced diet. Eating a diet rich in essential vitamins and nutrients helps support your overall physical health.

Your internal organs, skin, and brain are all impacted by the food you eat. So is your overall mood and energy levels. 

A diet high in saturated fats, sugar, and carbohydrates will leave you feeling sluggish and rundown. Instead, opt for healthier food options high in protein, whole grains, and healthy carbs. 

Avoid viewing it as a diet but instead a way of giving your body what it needs to function at optimum levels. Don’t restrict yourself and practice moderation. 

Remember, it’s okay to indulge once in a while. Depriving yourself isn’t good for your mental or physical wellbeing.

Read more now about other ways to maintain healthy vitals and avoid medical complications. 

2. Find Fun Ways to Exercise

A well-balanced diet and exercise go hand-in-hand when learning how to live well. Some people love exercise in all its forms from lifting weights and running on a treadmill to practicing yoga.

If this describes you, you should have no problem adding exercise and physical activity into your daily routine. But for those who consider exercising a form of Medieval torture, you may need to get creative.

Start by listing activities that you find enjoyable. Hiking, playing sports, and swimming are all forms of exercise that are both functional and fun. Try something outside the box like goat yoga or paddleboarding.

You’d be surprised how many fun activities double as a great workout. An improved mood and increased energy are two more benefits of exercise. 

3. Practice Mindfulness

Mindfulness is about being present in the moment. This is one of the most popular ways to live well and take advantage of new and unlikely opportunities.

There are several ways to practice mindfulness from meditation to simply sitting quietly with your thoughts. During a meditation session, try to quiet your mind and focus on how your body feels. Acknowledge both negative and positive feelings.

Try to perform your mindfulness routine in a quiet place free from distractions. When you learn to be present in the moment you can make more focused, meaningful decisions. 

4. Surround Yourself with Positivity

When you’re learning how to live well and better your life, you need to remain positive and uplifted. That’s hard to do when you’re surrounded by negativity.

Try to remove all negativity from your life. This includes people, circumstances, and thoughts. While it’s impossible to be positive all day, every day, surrounding yourself with like-minded individuals can help.

When your positivity waivers, your friends, colleagues, and family can help comfort and motivate you. Negative people tend to bring you down even more.

You can also bring positivity to your physical surroundings. Create a section of your house or office that’s uniquely yours. Fill it with inspirational phrases and photographs. Light candles or use essential oils that bring you calm and clarity. 

5. Get Your Beauty Sleep

This isn’t an excuse to be lazy — but it is a recommendation to get a good night’s sleep every night. 

Sleep is your body’s chance to recover and reset from your day. A quality night’s sleep leaves you feeling rejuvenated, positive, and focused in the morning.

Without sleep, you’ll feel run down and unmotivated. It’s difficult to focus or be productive when you’re running on empty.

Try to go to bed every night around the same time and wake at the same time each morning. This helps your body create an internal sleep schedule. 

Indulge in a quality comforter, pillow, or sheet set. Another way to promote sleep is by creating a bedroom that feels like an oasis.

7. Set Goals and Crush Them

Living well is about improving your circumstances, and one of the best ways to do this is by setting goals — both personal and professional.

It’s easy to get discouraged or stagnant when you have nothing to strive for. Write down where you’d like to see yourself in a year or even a month. Then make another list of what actions you need to take to achieve those goals.

SMART goals are ones that are Specific, Measurable, Achievable, Relevant, and Timely. 

8. Forgive Yourself and Others

Not every day is going to be a great day — even when you learn how to live well. You will fail and face challenges. Some days you might feel than others — and that’s okay!

Part of living a healthy lifestyle is being kind to yourself. Forgive your shortcomings and learn from them.

Often times, we’re our own worst critics. Instead of putting yourself down, look at what you’ve learned from the experience, brush yourself off, and move on.

In addition to forgiving yourself, it’s important to forgive others. This can be difficult, especially if someone was particularly cruel or unfair to you.

Try to remember that holding a grudge hurts you more than it hurts them. By forgiving someone who’s wronged you, you’re actually freeing yourself.

Knowing How to Live Well Starts with You

Are you ready to turn over a new leaf? Do you want to know how to live well and succeed in life?

By adopting a few new routines and methodologies, you can set attainable goals, boost your confidence, and improve your overall health and wellbeing.

When it comes to living your best life, we’ve got you covered. Check our blog regularly for more helpful posts on success and positivity! 

Planning a party can be an expensive proposition. There are just so many factors to consider!

And it’s easy to go over budget if you’re excited about celebrating a special occasion with your loved ones. If you’re worried about this, there are steps you can take to rein yourself in.

Here are the best tips for planning parties on a budget.

Keep Your Budget in Mind

Before you start planning your party, you should lay out how much exactly you have available in your budget. Then, you should go through what things you’ll definitely need to throw your party, and what things are just nice to have.

That way, you’ll know how much you have leftover to add extras after you put the necessities together. 

For one, if you’re planning to provide food, you should get your menu organized and budgeted for before your start splurging on expensive decorations or novelty party games.

If you’re planning your party around a specific activity, make sure that activity is squared away before you start buying a ton of snacks and alcohol to supplement that activity. Make sure you have what you need for your party before you get into what you want for your party.

Take the Holiday Into Consideration

Different holidays may require higher budgets than others, depending on the time of year.

A New Year’s Eve or Fourth of July Party, for example, will probably require a higher budget than an Arbor Day party. But never fear, there are tips out there for every party under the sun.

For example, these Memorial Day party ideas can help give you some options to keep your budget in check.

If your party isn’t for a specific holiday (say, if it’s for a birthday party or B’nai Mitzvah) you should pick your theme before you start purchasing party supplies. That way, you won’t be buying unnecessary items which could cause you to spend more than you need to.

Also, if it’s not for a specific holiday, try to plan for a less busy season day — for example, if you plan your party for a Sunday, venues will be cheaper than on a Friday or Saturday.

If possible, though, you should definitely throw the party at your house — much lower overhead! If you do need a venue, try an Airbnb or other shared space — there are hundreds of options available, for every price range! 

You should also consider who your guests are and what they would need in a party. If you’re planning a birthday party for children, what they need and want in a party will be radically different than a retirement party.

Considering what your guests would need the most at the party is an important part of planning a party on a budget.

Substitute Where You Can

If there are cheaper options you can substitute for more expensive standards, try using the cheaper option! For example, use e-vites instead of printed paper invitations. E-vites are better for the environment, along with being better for your wallet!

And try and use your own cutlery and plates, instead of disposable, for the same reasons.

Also, you can try making your own decorations, rather than splurging at your local party supply store.

Making your own decorations will also make your party stand out among the crowd of cookie-cutter parties.

There are tons of super cute D.I.Y. craft decoration recipes you can find all over the Internet, and most are easy to do with only basic craft supplies needed!

And, for many of the recipes, you can substitute purchased supplies with what you already have on hand, for even greater savings! You should be able to find most of the rest of the supplies at the dollar store.

Keep Expectations Low

You’re not going to be able to throw a gala for several hundred people on a limited budget. You need to go through your guest list and your expectations in advance, to make sure you’re being realistic about your options.

Keep your budget-party planning small, so that you don’t end up having to overspend on food and drinks.

Get Your Guests to Pitch In

If you’re having an intimate gathering of friends and family, you could get your guests to pitch in with some of the more expensive aspects of party hosting.

Make your party a potluck, so you’ll be able to sample your guests’ best dishes. For extras or snacks, check out your local big box store for the best possible deals.

You can also set up a buffet so that your guests won’t get stuck with food they won’t want. You’ll be saving money without wasting food! Try out a salad bar, or a make your own taco bar, for even more party fun.

You can also tell your guests your gathering is B.Y.O.B. (bring your own bottle). Alcohol is one of the most expensive aspects to every party, and since not everyone drinks it is reasonable to ask people to provide their own beverages.

It’s important to note that these tips don’t work for every party — for example, if you’re hosting a wedding, it’s very important to splurge on the open bar!

Don’t be afraid to ask for help when you need it, too, or accept it when it is offered. Your immediate family members will likely be happy to pitch in, along with your best friends.

Instead of hiring a professional D.J. or band, why don’t you get one of your music-loving friends to curate the music? It’s important not to get overwhelmed when planning a party on a budget.

Planning Parties on a Budget is Totally Possible

Planning parties on a budget isn’t as difficult as it seems at first glance. You just need to make sure you budget correctly, plan in advance, and manage your expectations, and you’ll be having a fabulous party in no time!

For more tips and tricks to help you save money, check out some of our other blogs!