Make Your Summer Movement Last:
3 Compelling Reasons to Keep Moving
Vincent Hanneken, PT/Owner
By Vincent Hanneken, PT/Owner
While we still have warm weather in front of us, we must face the truth…the inevitable change of seasons is ahead. Summer is a much-anticipated time of year for many reasons. Being lucky enough to live by the water, we all experience the influx of activity over the summer, not just “out of towners” coming in to enjoy the beachfront, but in our own lives. We tend to be more social, more active, and more energetic when we have the sunshine and the warmth. Exercise becomes a natural part of our daily routine, whether that be swimming at the pool, gardening, climbing sand dunes, getting together for pickleball with friends, or taking post-dinner walks.
If you’re like most of us, you feel the benefits of all this movement and Vitamin D! Exercise has a very measurable positive impact on one’s health, and boasts many benefits that are well worth carrying on both into the winter season and in life.
1: Exercise Boosts Your Immunity
“Physical activity boosts your immunity by increasing the circulation of immune cells in your body, which helps the body detect infection and illness earlier.”
One major benefit of exercise that is especially important as the temperature drops is immunity. Cold and flu season comes along right as we start getting together for fall festivals, family parties, and holiday gatherings. Having a strong immune system can help you avoid the many illnesses that tend to get passed around in the fall and winter season.
Regular exercise also helps improve sleep quality, which in turn supports your immune system. Deep sleep allows your body to repair and re-stock resources to fight off germs—making it a true two-for-one benefit!
2: Exercise Improves Your Mood
“Using movement to help fortify your mental health as the seasons change sets you up for a winter that doesn’t feel so dreary.”
Perhaps the most well-known benefit of movement is the effectiveness of exercise in boosting your mood and helping manage Seasonal Affective Disorder. This is particularly relevant in our region, where November through March tend to be gray and gloomy.
In fact, West Michigan is the 4th cloudiest location in the United States. While Seattle averages 226 days of heavy clouds, Grand Rapids trails not far behind with 205 days. Staying active can be a powerful way to protect your mental health during this stretch.
3: Exercise Fortifies Your Future
“Physical activity and exercise is a preventative measure against 35 chronic conditions.”
Exercise isn’t just good for your immediate health—it’s an investment in your future. Regular activity can help prevent or manage conditions such as type 2 diabetes, osteoporosis, arthritis, heart disease, stroke, and even multiple cancers.
By maintaining consistency now, you’re setting up your future self for more mobility, energy, and independence.
Keep Your Momentum Going
So how do we keep the momentum we build in the summer going? Now is the perfect time to plan how you’ll stay active through the colder months.
As Newton explains in the physics world, an object in motion will stay in motion. The same applies to your body—keeping your summer momentum now will always be easier than starting over in January.
Steps to Stay Active Through the Seasons
- Build a realistic routine. Stick to a pattern that works for you no matter the weather.
- Try both indoor and outdoor activities. Explore classes, trails, or paths that work year-round.
- Explore assistive gear or technology. Tools like shoe grips can make winter movement safer.
- Set a weekly goal. Small, achievable goals keep you motivated and build consistency.
- Create a “bad weather” backup plan. Have a go-to indoor workout ready for snowy or icy days.
How Physical Therapy Can Help
“Physical therapists are movement specialists and can help you participate in the exercise you enjoy—or reach the next level of fitness if you’ve plateaued.”
You can support your winter wellness now by forming habits before the weather turns. If pain, fear of injury, or physical limitations are holding you back, Full Potential can help.
Physical therapy offers targeted solutions that address obstacles to movement. A PT can help you find safe, effective ways to stay active, tailored to your unique needs and fitness level.
If you are interested in what PT can do to support your movement, call our office. We offer a free consultation to explore your options!
Winter Gear Review
Kahtoola MICROspikes
Pros:
- Durable
- Secure
Cons:
- Heavier
- Not suitable for mostly dry surfaces
Yaktrax Walk
Pros:
- Easy to put on
- Fits securely on all types of footwear
Cons:
- Poor grip in deep snow
Kahtoola NANOspikes
Pros:
- Secure fit
- Good grip on packed snow/thin ice
- Good for running
Cons:
- Not suitable for deep snow
Walking Sticks
One piece of gear that can be assistive to those with balance concerns is walking sticks or walking poles. Using walking sticks gives you more points of contact with the ground, which widens your base of support and increases your stability. This will help improve your balance in any weather, and especially in conditions that are a little more slippery!
However, there is more than one benefit to using walking sticks. Walking with them is more engaging for your upper body and core, which both increases your muscle activity in those areas and removes some of the load from your lower body. This also means you are getting more cardiovascular activity walking with walking sticks than when you go without. Not to mention the lesson in coordination — it takes practice to get into the swing of using them!
If you’re interested in using walking sticks for balance or better fitness and are having difficulty with your coordination, or even just general questions on your balance, contact us and we’re happy to help you find your rhythm!
Indoor Exercise Facilities
If you’re looking for indoor exercise options, there are many places in Holland that offer a variety of classes, equipment, memberships, and more. If you are 65+ and enrolled in a Medicare Advantage or a Medicare Supplement plan, you may be eligible for free or discounted access to some gyms or facilities.
Holland Aquatic Center – $7.25 day pass
- Lap Pools
- Indoor Track
- Fitness Classes
- Fitness Center
Holland Community Center – $5 day pass
- Indoor Track
- Fitness Center
- Indoor Pickleball Courts
- Indoor Basketball Courts
Zeeland Recreation Center – $5 access
- Fitness Center
- Lap Pools
- Fitness Classes
Evergreen Commons – requires membership
Planet Fitness – requires membership
MVP Athletic Club – requires membership
Chuck’s Recovery
“Physical therapy at Full Potential has helped me improve my problem with my arm by 90%. My arm pain is gone and I now know how to prevent it from coming back!
I found my provider to be very understanding about my daily routine and to give me good advice on proper technique for strengthening my posture and core. The clinic’s strengths include listening, teaching, caring, and building relationships.” – Chuck G.
Help us Welcome Dr. Linnae Viles
We are happy to announce that Dr. Linnae Viles has joined the Full Potential team! Dr. Linnae has been treating patients for over 15 years and is dedicated to helping individuals recover, move better, and reach their goals. She earned her Bachelor’s degree in Exercise Science from Hope College in 2006 and her Doctorate of Physical Therapy in 2009 from Grand Valley State University (GVSU). Outside of work, she enjoys outdoor activities, traveling, and spending time with her husband and kids.
Ask a PT
Welcome to our “Ask a PT” feature! This is your go-to spot in the newsletter to get real answers to everyday questions about the body, movement, and feeling your best. Whether you’re dealing with an injury, wondering how to stay active, or just curious about how physical therapy works, our team of physical therapists is ready to help. Each month we’ll share responses, tips, and answers based on questions from you, so if there’s something you’ve been wondering about, don’t be shy! Send it in – we’d love to hear from you!
Recent Q and A!
Q1: My knees pop when I squat. Is that bad?
A: Just like any hinging machine, the joints in the body require a little grease to move smoothly! Our joints have something called “synovial fluid,” a gel-like liquid that absorbs shock, delivers nutrients to our bones, and reduces the friction between the bones during movement. When you “pop” or “crack” a joint, the noise you hear is the sound of a gas bubble releasing in that fluid. Joint noise without pain is not harmful, and it’s not unusual to hear more of it as you get older! If you experience pain, swelling, or instability in the joint after a “popping” noise, it may indicate an injury, but if there are no other symptoms, keep squatting!
Q3: I’m 76 and still fairly active, but I get tired much faster than I used to. Is that just aging or can physical therapy help me keep moving without feeling so worn out?
A: Great question! You are not alone in wondering this. Firstly, it’s fantastic that you’re staying active. Regular movement is one of the best ways to maintain health, independence, and quality of life as we age. Yes, increase in fatigue is a part of the normal aging process. Our bodies naturally go through changes in muscle mass, cardiovascular efficiency, and recovery time. But just because something is common with aging, doesn’t mean it’s inevitable or untreatable.
A physical therapist can absolutely help you stay active without feeling so worn out. We look at the whole picture – strength, endurance, balance, posture, mobility, and how efficiently your body moves. Even subtle imbalances or areas of weakness can make everyday activities more tiring than they need to be! If you’re finding fatigue is interfering with your lifestyle, it’s definitely worth talking to a PT. I’d recommend a more in depth consultation, which is easy to set up with Full Potential. Just give our office a call!
Notice of Credit Card Surcharge
Starting October 1st, a 3% surcharge will be applied to credit card payments. This only applies to payments made by credit card. There is no surcharge for payments made by debit card, HSA card, cash, or check.
Why the change? Credit card companies charge processing fees every time a card is used. For years, we’ve absorbed those costs to make payments as convenient as possible. However, as costs continue to rise — and because healthcare pricing is largely set by insurance and fee schedules — we’re limited in how we can adjust to increasing costs. This small fee helps us manage rising expenses while continuing to provide the high-quality care you’ve come to know.
We truly appreciate your understanding and continued trust in our care. If you have any questions or would like help with alternative payment methods, our team is here to assist you.
Healthy Snack: Apple Nachos
- 2 apples, any variety
- 1/4 cup creamy nut butter
- Toppings of your choice (granola, shredded coconut, caramel, slivered almonds, raisins, etc.)
- Slice apples thinly and arrange on a plate.
- Melt nut butter in the microwave (30-60 seconds). Stir.
- Drizzle nut butter over the apples.
- Top with a sprinkling of your choice of toppings.
- Serve immediately.
Exercise of the Month
Bridging
(Glutes, Lower Back, Hamstrings)
Begin on your back. Bend your knees and keep your back flat on the ground. Gently, contract your abdominals and hold to keep your back flat as you move up into the bridge position. Remember to breathe. Gently, squeeze your butt muscles and lift your hips off the ground. The goal is to have your hips aligned with your knees and shoulders. Hold for 5 seconds. 3 Sets, 10 Reps.
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
