Spring Forward: Embrace Outdoor Adventures as Daylight Savings Begins

As the clocks spring forward on March 9, 2025, we’ll not only gain an extra hour of daylight in the evening but also a new sense of possibility for outdoor activities. The shift to Daylight Saving Time (DST) marks the unofficial start of longer, brighter days, inviting us to step outside, breathe in the fresh air, and embrace the many joys of nature. Whether you're an avid gardener, a hiking enthusiast, or someone simply seeking to enjoy the great outdoors, now is the perfect time to reset your routines and enjoy the benefits of being active outside.

1. Gardening: A Fresh Start for Your Green Thumb

For many, the arrival of spring is synonymous with gardening. The longer days and milder temperatures create the perfect conditions for planting, cultivating, and nurturing new life. As Daylight Saving Time gives you more hours of sunshine, you can spend those golden evenings tending to your garden. Start by preparing your garden beds—clear out any winter debris and amend the soil with compost. Depending on your climate, now is a good time to plant early spring vegetables like peas, lettuce, or spinach. Flowers like pansies and primroses can also brighten your garden in the coming months. In addition to the visual rewards, gardening has been shown to reduce stress, improve mood, and even provide light physical exercise. So, as you “spring forward,” think of it as an opportunity to nurture both your garden and your mental well-being.

2. Hiking: Explore the Trails at Sunset

Daylight Saving Time offers an extra hour of daylight, making late afternoon and evening hikes more feasible. Spring is an ideal time to hit the trails, as the weather warms and the natural world begins to come alive with blooming wildflowers, budding trees, and active wildlife. Hiking in the spring can be especially rewarding, as the terrain is often lush and green, and many parks and nature reserves become increasingly accessible after the winter months. Whether you're tackling a challenging mountain trail or strolling through a local park, the extra daylight means you can extend your adventures well into the evening without feeling rushed. If you're new to hiking, start with shorter, easier trails, and gradually work your way up to longer routes. Remember to pack essentials like water, snacks, and a first-aid kit, and always check weather conditions before heading out.

3. Walking: Daily Steps to Health and Happiness

If hiking isn’t your thing, simply walking is a fantastic way to enjoy the benefits of outdoor time while also reaping physical and mental health rewards. Walking is a low-impact exercise that can be done almost anywhere, whether it's around your neighborhood, through a nearby park, or along a scenic lakeside path. Studies consistently show that regular walking can help reduce the risk of chronic conditions like heart disease, improve mood, and boost energy levels. With the extended daylight hours brought on by DST, you now have more flexibility to fit in a stroll after work or school. Consider setting a walking goal, whether it’s a 30-minute walk daily or exploring new routes around your area. With nature blossoming into its spring colors, there’s no better time to take in the beauty that surrounds you.

4. Biking: Feel the Wind on Your Face

For those who want to take outdoor fitness to the next level, biking is a perfect way to explore your local landscape while getting some cardio. Daylight Savings extends the biking window, allowing you to enjoy evening rides on bike-friendly trails or around your neighborhood. Cycling is not only great for cardiovascular health but also strengthens muscles, improves balance, and reduces stress. Plus, it's an exciting way to discover new areas, whether you're riding through a park, down a city street, or along a rural trail. As spring approaches, local bike shops often offer discounts or group rides, making it a great time to grab your helmet and hit the road.

5. Outdoor Yoga or Meditation: Recharge Under the Sun

For many, spring is a time of personal renewal, and practicing outdoor yoga or meditation is an excellent way to embrace this. The combination of physical movement, mindfulness, and being surrounded by nature can be incredibly rejuvenating. Set up a yoga mat in your backyard or head to a nearby park to practice your sun salutations as the sun sets. The benefits of yoga in nature include improved focus, reduced stress, and a deeper sense of connection to the environment. Meditation in the outdoors can also help clear your mind, deepen your breath, and increase your overall sense of calm.

6. Spring Forward with Outdoor Fitness Challenges

For those looking to mix up their fitness routine, why not create an outdoor challenge? Use the extra daylight as an opportunity to set personal goals—whether it's running a certain number of miles per week, increasing your walking steps, or mastering a new outdoor sport like paddleboarding or rock climbing. You can also join a fitness group or take part in outdoor fitness classes, many of which become more popular as the weather warms up. Outdoor fitness is a great way to stay motivated, improve your physical health, and make new friends who share your interests.

7. Picnics and Socializing Outdoors

Daylight Saving Time encourages us to spend more time outside, and what better way to enjoy those extra hours of sunlight than with a picnic? Gather friends or family, pack a basket full of your favorite snacks, and find a scenic spot in a local park, along a riverbank, or even in your own backyard. Sharing a meal outdoors not only enhances the flavor of your food but also provides a chance to reconnect with loved ones while enjoying nature's beauty. Whether you're having a casual meal or an elaborate spread, the outdoors offer a perfect setting for socializing.

Ready, Set, Go!

As we spring forward on March 9, the longer daylight hours provide the perfect excuse to break free from the indoors and rediscover the beauty and vitality of nature. Whether you're planning to cultivate your garden, hit the hiking trails, take up outdoor yoga, or simply enjoy a leisurely walk around the block, the possibilities are endless. Spring is a season of renewal, and with a little planning and creativity, you can make the most of the new opportunities that Daylight Saving Time brings. So, set your clocks forward, lace up your shoes, and step outside—adventure awaits!

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook

6 Ways to Be Active in a Wave of Winter

Now that the excitement of the New Year has passed, it's the perfect time to shift our focus toward prioritizing your health and well-being. Let's set achievable goals and adopt habits that nurture both your body and mind for a fulfilling year ahead. Take the first step today for a healthier tomorrow!

When winter rolls in, many people find themselves retreating indoors, bundling up in blankets, and staying cozy by the fireplace. While this is certainly a comforting way to spend the colder months, it’s also important to stay active for both physical and mental health. Winter doesn't have to be an excuse for inactivity. Here are six ways to keep moving, stay engaged, and enjoy the chill of the season.

1. Embrace Winter Sports

Winter sports are one of the best ways to stay active when temperatures drop. From skiing and snowboarding to ice skating and snowshoeing, there are a variety of activities that can get your heart pumping while you enjoy the outdoors. Even if you’re new to winter sports, there are beginner-friendly options available, and many areas offer rental gear, so you don’t need to invest in expensive equipment.

Tip: If you're not near snow, indoor ice rinks and roller skating rinks can offer a similar experience to skating and can be done year-round.

2. Take Winter Walks or Hikes

Don’t let snow or ice deter you from getting outside. A winter walk or hike can be invigorating, especially when you're prepared with the right gear. A good pair of waterproof boots, layered clothing, and proper traction devices (like ice cleats) can help you feel safe and comfortable as you explore winter trails. In fact, winter hikes often offer scenic views of frosty landscapes and fewer crowds, making for a peaceful outdoor experience.

Tip: Bring a thermos of hot tea or coffee to enjoy at the summit of your walk for an added boost!

3. Try Indoor Workouts or Classes

When it's simply too cold to venture outside, indoor workouts are a great way to stay active. Many gyms offer classes like yoga, Pilates, or spinning that can provide a full-body workout while keeping you warm indoors. Alternatively, fitness apps and online workout programs allow you to follow along with guided sessions right from the comfort of your home. Whether you’re into high-intensity interval training (HIIT), dance, or stretching, there are options for all fitness levels.

Tip: Invest in some equipment like resistance bands or dumbbells to add variety to your at-home workouts.

4. Join a Winter Sports League or Group

If you’re looking for a way to stay motivated and make winter activities more social, consider joining a local winter sports league or group. Many communities offer recreational leagues for activities like indoor soccer, volleyball, or even curling. Social interaction and friendly competition can provide a fun and motivating way to get through the winter months. If group activities are more your style, try joining a winter hiking club or participating in local events like winter 5K runs or charity walks.

Tip: Look for virtual group challenges if you prefer to stay warm indoors while still being part of a group.

5. Practice Winter Yoga or Tai Chi

Winter can sometimes bring a sense of stillness, but that's no reason to let your body and mind feel stagnant. Winter is a wonderful time to practice yoga or Tai Chi, as both disciplines emphasize relaxation, balance, and flexibility. Plus, indoor yoga studios often offer winter-themed classes, focusing on grounding poses to counteract the busy holiday season or balancing stretches to combat winter sluggishness.

Tip: If you’re looking for an outdoor challenge, try practicing yoga in a winter wonderland, provided it's safe to do so!

6. Do Winter Cleaning and Home Organization

Staying active doesn’t always require a structured workout. Winter is the perfect time to tackle projects around the house that you may have been putting off. Organizing closets, cleaning out the garage, or redecorating a room are all ways to stay moving without needing to step outside. These tasks engage your muscles and improve your living space, making them a productive and satisfying way to stay active during the colder months.

Tip: Set a timer and treat your cleaning session like a workout—move quickly, and you’ll break a sweat in no time!

Staying active during the winter months doesn’t have to mean braving extreme weather or committing to an intense fitness regime. Whether you choose to enjoy the outdoors with winter sports or engage in indoor activities like yoga or home cleaning, the key is to keep moving. By embracing the chill and getting creative with your fitness routine, you’ll feel healthier, happier, and more energized as you weather the winter wave.

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook

Thanksgiving and Staying Healthy: Tips for Staying Active and Eating Well This Fall

As the crisp autumn air settles in and we prepare for the Thanksgiving season, it's easy to get caught up in the excitement of delicious food, cozy gatherings, and well-deserved relaxation. However, the fall season—especially Thanksgiving—can also bring about challenges when it comes to maintaining a healthy lifestyle. With festive meals often laden with high-calorie dishes, and the colder weather making outdoor activity less appealing, staying healthy during the fall requires a little extra planning. But don’t worry: with the right approach, you can enjoy the holiday season while still staying active and mindful of your health.

1. Stay Active with Fun Fall Activities

The fall season offers an abundance of outdoor activities that are perfect for staying active without the pressure of a formal workout. Instead of letting the colder weather discourage you from moving, consider taking advantage of the beautiful autumn landscape. Here are some ways to keep active in the fall:

• Go for a Nature Walk or Hike: Fall is the ideal time to explore parks, nature trails, or even your neighborhood, as the cooler air and colorful foliage create an inviting atmosphere. A brisk walk or hike can be a great way to get your heart rate up and enjoy the outdoors.

  
  

• Take a Bike Ride: If you’re looking for a fun way to get around, grab your bike and explore your local area. Whether you're riding through city streets or on a more rugged trail, cycling is an excellent low-impact workout that also allows you to appreciate the beauty of fall.

  
  

• Rake Leaves or Do Yard Work: Raking leaves may not sound like a workout, but it’s actually a great full-body exercise. It engages your arms, core, and legs, and can burn a significant number of calories. Plus, you'll have a tidy yard to show for it!

  
  

• Join a Football or Soccer Game: Whether it’s a casual pick-up game with friends or family, participating in a sport like football or soccer can be a fun and energetic way to get moving and burn off those extra holiday calories.

  
  

2. Plan Your Thanksgiving Feast Wisely

One of the key challenges of Thanksgiving is the abundance of rich, calorie-dense foods that are often prepared for the holiday meal. While indulging in a special meal is part of the tradition, it’s important to practice moderation and make healthier choices to avoid overloading on unhealthy foods. Here’s how:

• Fill Your Plate with Vegetables First: Start your meal by loading up on fiber-rich veggies like roasted Brussels sprouts, green beans, sweet potatoes, or a leafy salad. These vegetables will fill you up, leaving less room for calorie-dense foods like mashed potatoes and gravy or desserts.

  
  

• Control Portions: Thanksgiving meals can be a temptation to overeat, but practicing portion control can help you enjoy everything in moderation. Opt for smaller portions of high-calorie dishes like stuffing, mashed potatoes, and pie. This way, you can sample a bit of everything without going overboard.

  
  

• Make Healthier Swaps: Consider lighter versions of classic dishes. For example, you can swap sour cream for Greek yogurt in mashed potatoes, use whole wheat bread in stuffing, or bake instead of frying appetizers. These small changes can significantly reduce the calorie count without compromising flavor.

  
  

• Mindful Eating: Slow down and savor each bite. Thanksgiving often encourages overeating due to the abundance of food, but taking your time to eat slowly can help you recognize when you're full, preventing you from eating beyond your needs.

  
  

• Hydrate Before and After the Meal: Drinking plenty of water before and after the meal can help with digestion and prevent overeating. Sometimes thirst is mistaken for hunger, so staying hydrated throughout the day can also help you avoid unnecessary snacking.

  
  

  

  
  

3. Exercise Before the Big Meal

A great way to enjoy your Thanksgiving meal without feeling overly sluggish afterward is to get some exercise in beforehand. A pre-feast workout can boost your metabolism, elevate your mood, and give you more energy throughout the day. Here are a few options to consider:

• Morning Walk or Jog: Starting your day with a walk or jog is an excellent way to get your blood flowing and set a positive tone for the day. Even a quick 20-minute stroll can increase your metabolism and make you feel more energized for the day ahead.

  
  

• HIIT (High-Intensity Interval Training): If you're short on time but want to burn more calories, consider a short HIIT workout. These quick bursts of high-intensity exercise followed by brief rest periods are effective for boosting metabolism and burning fat.

  
  

• Family Workout: Make staying active a family affair by engaging in a fun group activity. Whether it’s a game of tag, a relay race, or a simple workout challenge, involving loved ones in physical activity can make it more enjoyable and less of a chore.

4. Manage Stress and Rest Well

The holidays can be stressful for many people. Between meal preparation, family dynamics, and the pressure to get everything just right, it can be easy to feel overwhelmed. However, stress can negatively affect your health and your ability to maintain healthy habits. Here are some tips for managing holiday stress:

• Take Time for Yourself: Even during the busy holiday season, it's important to carve out time for self-care. Whether it’s reading a book, meditating, or simply taking a walk, finding moments of peace can help reduce stress levels and improve your mental health.

  
  

• Get Enough Sleep: Quality sleep is crucial for both physical and mental well-being. A good night's sleep can help you manage stress better, stay energized throughout the day, and resist the urge to overeat.

  
  

• Practice Mindfulness or Meditation: Consider incorporating mindfulness practices into your daily routine, whether through meditation, yoga, or simple breathing exercises. These practices can help you stay calm, centered, and focused during the hustle and bustle of the season.

5. Stay Consistent with Your Routine

While Thanksgiving might be a special occasion, it’s important to maintain consistency with your health and fitness goals. That doesn’t mean you have to sacrifice enjoying holiday treats, but maintaining a routine of regular exercise, balanced meals, and stress management practices can help you stay on track. Consistency is key to long-term health and wellness, and it will ensure that you feel your best throughout the entire fall season.

Thanksgiving is a time to gather with loved ones, reflect on what we’re grateful for, and enjoy delicious food. However, it doesn’t have to be a time when we abandon our health goals. By incorporating fun, seasonal activities, making mindful food choices, staying active, and managing stress, you can enjoy a balanced and healthy holiday season. Remember, it’s all about finding a balance that allows you to fully embrace the joy of the season while still taking care of yourself. Happy Thanksgiving!

Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.

Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.

• Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She is currently studying licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

• Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com  follow him on Facebook