Falling in Love with Your Health Again

As the air turns crisp and the leaves begin their golden transformation, fall invites us to slow down, breathe deeply, and reconnect with nature, with ourselves, and with our health.

It’s the perfect season to fall in love with your health again.

Move More, Stress Less

Sometimes the best medicine is as simple as a walk outside. This season, challenge yourself to:

• Walk more – Even a 15-minute daily stroll can boost circulation, improve mood, and ease stiffness.

• Soak up some sun – Natural vitamin D helps regulate your immune system and lifts your spirits.

• Pick an outdoor activity you enjoy – Whether it’s hiking, biking, or just raking leaves while listening to music, find joy in moving your body.

Fall gives us so many ways to move while enjoying the beauty around us, such as apple picking, nature trails, or a weekend at the farmer’s market.

A Little Treat Doesn’t Hurt

Let’s be real, a warm apple cider donut or fresh from the tree apple is hard to resist, and you don’t have to! Healthy living is all about balance. So go ahead savor the season’s flavors. Just don’t forget to keep your body moving and recovering well.

Stay Active, Stay Comfortable with Freezpain

We know that aches and pains can sometimes get in the way of enjoying fall activities. That’s why we recommend Freezpain ice gel packs, our go to solution for natural, fast-acting pain relief.

Whether you're managing:

• Post walk soreness

• Old injuries flaring up in colder weather

• Back pain from raking or lifting

Freezpain helps reduce inflammation and discomfort so you can keep doing what you love without slowing down.

Developed and created by Dr. Ibrahim and used right here in our clinic.

This Fall, Reclaim What You Love

Health isn’t just about workouts and nutrition it’s about feeling good in your own body and enjoying life fully.

So this fall:

• Take that walk.

• Say yes to the apple orchard.

• Laugh more, stretch more, and feel good doing it.

And remember, if pain pops up along the way, your wellness team is here to help with personalized physical therapy and the power of a Freezpain gel pack.

Here’s to a fall full of movement, flavor, and feeling great.

Fall in love with your health again. You deserve it.

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.

• 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

  
  

• 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 for her licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

More Sun, More Fun: 5 Ways to Get Moving Before Summer Ends

Summer isn’t over, not even close. With nearly two-thirds of the season still ahead, there’s plenty of time to get moving, soak up the sun, and enjoy the long, warm days. If you’ve been meaning to get more active or just want to switch up your routine, here are five energizing ways to make the most of the summer stretch.

1. Try a New Outdoor Sport

Now’s the time to finally try that activity you’ve been curious about, pickleball, stand-up paddleboarding, mountain biking, or even rock climbing. Many local parks and outdoor centers offer rentals or beginner lessons. You'll get a workout and a new hobby.

2. Join a Sunset Run or Bike Ride

Make the most of those extra daylight hours with an evening jog or bike ride. Many cities have running clubs or group rides that meet weekly. It’s a fun, social way to stay active and watching the sun set mid-stride doesn’t hurt either.

3. Swim (Somewhere New)

Whether it's a lake, river, ocean, or outdoor pool, swimming is the ultimate full body summer workout. Make it more exciting by finding a new swim spot or signing up for an open water swim challenge near you. Bonus points if you turn it into a day trip.

4. Hit the Trails

Hiking is a classic summer activity for good reason. From shaded forest trails to challenging summit climbs, hiking gets your heart rate up while giving you a chance to unplug. Pack a backpack, bring some water, and aim for one new trail a week for the rest of summer.

5. Take Your Workouts Outside

Skip the gym and take your routine to the park. Bodyweight circuits, yoga flows, bootcamps, or HIIT sessions feel way more fun in the fresh air. Many cities even offer free outdoor fitness classes, check local listings and try one out.

There’s still a lot of summer to go and no reason to spend it indoors. Lace up your shoes, grab your gear, and make these next few weeks your most active (and fun) yet. The sun’s still out, go meet it.

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.

• 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

  
  

• 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 for her licensure exam! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!

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