How Physical Therapy Can Help You Get Healthier

February 2025 Newsletter

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 PacificPro Physical Therapy & Sports Medicine 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 regime 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 healthy 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.”

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 for you 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 PacificPro Physical Therapy & Sports Medicine

Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, contact us to schedule an appointment today!

Request Appointment

Our Patients Get Great Results

“I had an arthroscopic rotator cuff repair. Everyone has been positive and has helped me. Haley did a few things that stood out and explained different aspects of the different therapies for my shoulder. The recovery from this surgery takes time. I am happy that I am getting my physical therapy at PacificPro Physical Therapy & Sports Medicine in Corona, CA.”

— Ron F.

“I had a wonderful Experience at PacificPro Physical Therapy. Josephine was my physical therapist and she is very talented. She took time to really understand my pain points and worked with me to create a custom exercise plan. She also explained to me every step of the way the issue and how the exercises will help. Anytime I was worried about my problem, she would take the time to sit down with me and alleviate any concerns. With consistent therapy for about 3.5 months and by constantly customizing my exercise plan, she was able to resolve my issue 100% and discharged me with a home exercise program to sustain my recovery. The front desk staff and all other therapists are all very nice and welcoming. I always felt very comfortable in this place. I would highly recommend this place to anyone!”

—Nupur J.

Staff Spotlight

Josephine Nguyen, PT, DPT

Josephine is an Orange County native who earned her Doctor of Physical Therapy degree from MGH Institute of Health Professions in Boston, Massachusetts. With a passion for serving older adults, she also holds a Bachelor of Science in Gerokinesiology from California State University, Fullerton. She hopes to heal and educate her community through physical rehabilitation, emphasizing the need for daily movement and relationship-centered care.

Her philosophy is that movement is medicine. Movement is a fundamental human aspect that should be accessible, available, and encouraged no matter the level of experience or age. In her free time, she loves eating new dishes, trying the latest cafe, & weightlifting.

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

1. Park at the far end of the parking lot, so you have to walk a little further to get to the store.

2. Take the stairs whenever possible.

3. Do some stretches or core exercises while you’re watching TV.

4. Go for a quick walk around your building during your lunch break.

5. 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 PacificPro Physical Therapy & Sports Medicine 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!

Request Appointment

Exercise of the Month

Knee Controlled Articular Rotations

Start by sitting on the ground with one leg straight and your other leg raised slightly resting on your forearm. Your heel should not be touching the floor. Turn your foot out as far as possible at your ankle and then extend your knee as much as possible. Turn your foot inward as far as possible and bend your knee as much as possible.

Feel Better by Eating Better!

Slow Cooker White Chicken Chili

This Crockpot White Chicken Chili offers comfort and satisfaction, courtesy of its creamy texture and healthy ingredients. The slow cooker keeps it breezy and hands-free!

Place chicken in the bottom of a 6-quart or larger slow cooker. Add the chicken broth, white beans, green chiles, garlic, onion, cumin, oregano, salt, and cayenne. Stir to combine. Cover and cook on low for 4 to 6 hours or high for 2 to 4 hours, or until the chicken is cooked through. Remove the chicken breasts to a plate. Once cool enough to handle, shred and set aside.

With an immersion blender, puree a portion of the chili to thicken it, leaving some of the beans whole. (If you don’t have an immersion blender, you can instead transfer a few ladlefuls of the chili to a food processor or blender and pulse roughly, then return back into the chili.)

Stir in the shredded chicken and cilantro. Portion into bowls and top with a squeeze of fresh lime juice. Add any other desired toppings and enjoy.

https://www.wellplated.com/crockpot-white-chicken-chili/

Ingredients

1 1/4 lbs. boneless skinless chicken breasts (2-3 breasts)
4 cups low-sodium chicken stock
2 (15-oz) cans reduced-sodium white beans such as white kidney, navy, cannellini, or Great Northern beans, rinsed and drained
2 (4.5-ounce) cans diced green chiles
3 cloves garlic minced
1 small yellow onion (or 1/2 large) finely diced
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon kosher salt
1/4 teaspoon cayenne pepper
1/4 cup chopped fresh cilantro
Fresh lime wedges