physiquality blog: preparing for running in cold weather

When it comes to temperatures, I’m a bit like my bulldog or Goldilocks: Not too hot, not too cold… I want it just right.

But I can respect people who make resolutions to go out there no matter how cold the weather is in order to stick to their fitness or running goals. I just hope they heed some of the advice I gathered from our experts.

Preparing for running in cold weather

with advice from Mitch Kaye, PT

When temperatures drop but you’ve made a resolution to run more in 2020, you might feel like you’re trapped between an icy rock and a hard place. But if you wear the right gear and approach your run with the right attitude, you’ll be keeping pace with your goals before you know it.

Here are six things to keep in mind as you run in freezing weather:

Wear the right clothes and shoes. You might be tempted to dress like a polar scientist, but running in cold weather requires lighter, looser gear. Think layers — air trapped between your layers of clothing can be insulation against the cold. And remember that you’ll get warmer as you run; the general rule is to dress like it’s about 20 degrees warmer than what it actually is, so you will be a little chilly when you start running.

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physiquality blog: using exercise to manage stress

I can easily say that for us, the last six weeks of the year are the most stressful time, every year, hands down. Balancing the needs of two families, plus all of the holiday communications, plus wrapping and finding gifts for more than 30 people, plus all of the requisite cooking and traditions that need to be followed… It’s a lot.

I often forego certain classes because of other commitments, yet when I do finally attend yoga or go to a dance class, I feel so much better. (The challenge is what I do afterward — I went from yesterday’s yoga class to the grocery store, home to clean up, to 2 different malls for my son’s photo with Santa, then back home to cook dinner for guests.)

But we do what we can. Like most people, I try to remember not to overburden our schedule too much, and to take breaks to avoid burnout before Santa even makes it down the chimney.

Using exercise to manage stress

with advice from Diego Kim, PT, DPT

The holiday craziness is in full swing: Office parties and family gatherings. School performances and final exams. Impending travel and days away from work and your regular routine.

The end of the year can be overwhelming, and it’s not uncommon to be stressed out. While you might be tempted to grit your teeth and push through your crazy schedule, it’s healthier to acknowledge your stress and manage it in a healthy way, like through exercise.

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physiquality blog: obesity: what are the risks, and how can physical therapy help?

with advice from Progressive Physical Therapy and Rehabilitation and AED Superstore

The word has been out for a while: Obesity is on the rise in America. A study published last year by JAMA (the Journal of the American Medical Association) showed that no matter which way you look at the data (all adults, men vs. women, specific age groups), more people are obese in all of these categories than there were 10 years ago.

What can contribute to obesity?

A variety of factors can lead to obesity, explains AED Superstore, a Preferred Vendor for PTPN (Physiquality’s parent company). Yes, it can be the result of eating more than you should and moving less than you should. But sometimes it’s a good idea to consider why you might be doing that.

To learn more, read the full entry at

physiquality blog: is this your first time at physical therapy?

Having gone through this process several times, this was one of the easier posts to conceive (and one of the harder ones to make sure I was citing outside sources). I’ve been advised to do several of these things, like wearing shorts, talking about expectations, and writing down questions, even after your first appointment.

Any time you think of something to ask your PT, write it down. Once you’re in the thick of your appointment, it’s easy to forget to ask such things.

Is this your first time at physical therapy?

with advice from Foothills Sports Medicine Physical Therapy and Mitch Kaye, PT

So you’ve been having knee pain for a while, and you’re considering physical therapy. What should you expect when you go for your first appointment?

In honor of National Physical Therapy Month, let’s take a look at some things to consider as you start therapy:

Before you even walk through the door, fill out as much of the paperwork as you can. Your doctor will forward on any tests or diagnoses made at her clinic, notes Bethany Urquidez, a physical therapist at Foothills Sports Medicine Physical Therapy (a Physiquality network member in Arizona). However, your PT will have specific questions about how your body feels and moves, as well as needing the typical insurance paperwork. A lot of physical therapy clinics will have all the required paperwork posted to their website, making it easy to fill out before you arrive for your first appointment.

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physiquality blog: how can I use wearable technology to improve my health?

I will admit that I’ve tried to use my Apple watch to track my movement. I’ve slowly increased my activity goal over the last few months, and I use the exercise tracker to remind me of how (in)frequently I work out. But I could probably do more by following some of the tips our experts gave us.

How can I use wearable technology to improve my health?

with advice from Activbody, AED Superstore and Polar

For better or worse, technology has become a part of our daily lives. We can receive calls and messages anywhere, at any time. We can count our steps and track our runs. We can even do guided meditation and receive daily affirmations. And now, “wearable tech” can monitor our health moment by moment.

Wearable tech is made up of devices designed to be worn on the body to help you to achieve fitness and wellness goals and track your health. Examples include fitness trackers, smartwatches and even virtual reality headsets. While smartphones have been able to collect data about our health for a while, it wasn’t always very consistent. AED Superstore, a preferred vendor for PTPN (Physiquality’s parent company), points out that wearable tech like Fitbits and Apple watches are an improvement over smartphones because they are in constant contact with our skin, the body’s largest organ.

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