Dr. Lisa Moore, DPT, Tacoma, WA Videos

It is very important that you feel heard and understood by your medical team. If you are having significant increases of pain with even light exercise, that’s a sign that we need to pull back and modify what you are doing. In this case, I advised my client to hold off on exercise. This is the time to focus on what needs to be accomplished day-to-day in normal life and conserve energy while the body is managing treatment and trying to control inflammation. Completing treatment is top priority. It is also very important that all of these symptoms are clearly communicated to the oncology medical team. With Cancer rehab we are constantly making adjustments to the correct type of exercise and movement based on multiple factors during active treatment. Getting this kind of support can make all the difference. 🌟For those that don’t have access to oncology Rehab close to home. I’ve created an incredible comprehensive Breast Cancer Rehab guide. It’s available on my website DrLisaMooreDPT.com or see the link 🔗 in stories. Peace and heath, Lisa #cancerrehab #breastcancer #survivors #thrivors #mcb #exercise #restdays #inflammation

I get this question all the time from people on social media. How much weight should I lift? There is no specific number that I can assign someone. It is based on your health, your sleep, your injury status, and the amount of effort that you can put out with correct form. It’s also based on what your goals are. For those of us that are working specifically for strength to improve our bone health, effort needs to be somewhere between a six and an eight out of 10 with 10 being the maximum possible effort. We can reserve a little bit of strength in the tank, but we want to know that we worked hard. Make adjustments on your weight when you are exercising, based on your effort not on what you did last time. Sometimes this means you will need to increase the weight. And sometimes it means you will need to decrease the weight. As always, you want to have good control and good technique with whatever weight that you’re using. #brickhousebones #fitnessover50 #menopausefitness #weightlossaftermenopause #osteoporosis #bonehealth #strongwomen #liftweights

This is my favorite time of year! Our farmers markets are bursting with fresh ripe amazing produce! I try to take the opportunity to make as much as I can, and freeze as much as I can, so that we can enjoy this fresh tasting product all year long. So grateful for all the farmers that work so hard to grow the food, that nourishes us. #eatyourveggies #eatyourcolors #farmersmarket #planyourweek #mealplan #nourishyourbody #brickhousebones #osteoporosis #eatlocalgrown

Comparison is the root of all discontent. We cannot compare our journey to anyone else’s, especially when it comes to exercise. Keep the focus on you, your goals and your progress, and don’t worry about what anyone else is doing. You rock! I’m proud of you. Keep going! #over50fitness #osteoporosis #brickhousebones #comparisonisthethiefofjoy #youdoyou #keepgoing

🌟 if we have had a break from our regular strength training routine for more than a week, we need to make some changes when we resume activity. This helps protect us from injury. 🌟 for anyone who has had breast cancer and has had lymph nodes removed. This is a very important strategy to reduce stress on your lymphatic system as you get back to exercise. It’s very important to lower the weights, the repetitions,and the sets, so that you have a lower volume of demand on your lymphatic system as you resume. You can still get up to lifting the same heavy weights. You just need to give your body time to adjust. This reduces your risk for developing lymphedema as well as reducing your risk for an exacerbation of lymphedema, if you already have it. 🌟 increase the weights slowly over the next several workouts, while paying attention to any signs of heaviness in your arm,swelling, tightness, tingling or fatigue on the one side that had breast surgery. As long as you were not having any of these symptoms, you can increase the weight a little bit at a time. 🌟 if you are exercising primarily for bone health, starting out at a reduced weight and intensity, gives you the time to be sure that you were using correct form and technique, and not putting yourself at risk for injury by lifting too heavy too soon. Be kind your body and give yourself the opportunity to get back to the same place you were before you took your break. #brickhousebones #osteoporosis #lymphedema #breastcancer #exerciseaftercancer #lymphaticsystem #cancersurvivor #cancerexercise #bonehealth #strongbones #strongwomen #exercise #over50fitness

We don’t have to be rigid about our exercise routines. We just need to be consistent. Sometimes we have planned breaks like a vacation, or unplanned breaks like an injury or an illness. Small periods of rest are not a bad thing and are often necessary to help us have a little more recovery time through our programming, especially when we’re working out with a high-level of intensity. It is OK to take a break, but we just can’t live there. It’s the patterns that we have month over month the year over year that make the difference in the long run. Well break might be the thing that saves you from an injury.

✨I personally know how difficult it is to function when you’re not sleeping well. I know when I was chronically sleep deprived I would do or take anything that would help. I took sleep medication for years. Though I “slept” at night, I never truly felt rested and energized the next day. ✨Our stressful lives jobs and personal situations can be incredibly distracting for our brains to relax and get the sleep that we need at night. Other medical conditions like menopause and medication that suppress estrogen can affect sleep. Chronic pain can affect sleep. ✨This advice comes from my own research on how to improve my sleep. It takes time and consistency. It takes self-awareness of the habits that may be sabotaging our sleep. 👉🏻Good quality sleep can be improved by following a consistent sleep hygiene routines. Optimizing your sleep may be the most powerful thing you ever do to improve your health and well-being. #sleep #sleephygiene #bettersleep

🌟 Sleep is our bodies rest, repair and restore system. We reduce inflammation and our brain and our body when we sleep! This is vital!!! 👉🏻 poor Sleep is associated with multiple chronic health conditions, including heart disease, Alzheimer’s/dementia, diabetes, arthritis, and low bone mass. Shoot for 7-8 hours per night. 1. Wake up and go to bed at the same time every day even on weekends. 2. get as much exposure to daylight as possible during the day specially early in the morning. 3. Avoid food 2 to 3 hours before bedtime. Stop caffeine intake early in the day before noon. And skip the alcohol at night. 4. Get physical activity during the day 5. Set a calming bedtime routine and reduce exposure to artificial light one hour before bed. 6 give this routine time. Poor sleep patterns don’t change overnight. No pun intended ☺️ #sleep #inflammation #rest #chronichealth

The truth is, it’s very common for most of us to have slightly different alignment from the left to the right. Our bodies are not perfectly symmetrical. And we live in an asymmetrical world. We repeat patterns over and over using a dominant leg and a dominant arm, and our bodies adapt. These small adaptations are not dysfunctions and are not associated with pain. They do not need to be fixed. 🌟I am not saying that structural abnormalities like scoliosis, hyperkyphosis, and compensation patterns for pain or limited mobility shouldn’t be addressed. Movement can help support all of those conditions. 🌟 I am saying that the small little differences that are pointed out by Allied health professionals are usually pretty normal and not something to base an entire treatment plan on. 👉🏻 You can’t go wrong getting strong. 💪🏼 #brickhousebones #mobility #alignment #posture #backpain #osteoporosis

🌟Sometimes I feel like we overcomplicate movement. We get so focused on doing the right thing in the right amount. And then we worry about doing the wrong thing. The result is that we do nothing. There is a fundamental beauty 🌺in being able to move our bodies in a way that makes our heart 🥰 smile. This could be dancing💃 or 🚴 cycling or bowling 🎳 or anything that brings joy to your life that you look forward to doing. 👉🏻This is just as important as the targeted exercise that you do for a specific reason. 🙌So many of my clients are so happy when I tell them they can get back to a practice they enjoy like yoga, and do it safely even though they have a diagnosis of osteoporosis. They love yoga, not just based on the physical benefit, but based on the mental benefits as well. And sometimes that is the most important part. 👉🏻Bring more joy into your days with movement you love. 💗 #brickhousebones #fitnessover50 #joyfulmovement

Protect your skin. Have any new growths examined by your dermatologist. See them yearly! Hat ✅ Sunscreen ✅

⚡️Basal cell skin cancer is the most common type of skin cancer. They are most often found on our face and areas of our skin that have the most exposure to the sun. The basil cells can send out deep roots or fingers into adjacent tissues, that if left to grow can be disfiguring and deforming. These skin cancers are generally not considered Life-threatening and they rarely spread to other parts of the body. But they can be very destructive in the local area where they are formed. ⚡️They usually begin as a very small, slow growing painless, bump, or nodule. They can become an open ulcer overtime. always a good idea to have any new growth on your skin examined by your dermatologist. 👉🏻The Mohs procedure, was created by a a doctor to try to improve the surgery for removal of these issues with the least amount of tissue needing to be removed. They do this by taking their time and examining the tissue under a microscope and just taking the minimal amount of tissue necessary to remove the tumor. Sometimes the same surgeon that removes the tumor will close the incision, but also many times the patient will be sent to a plastic surgeon to close it after the tumor has been removed. Especially if lesions are on the face, a plastic surgeon can help create the best cosmetic outcome. ✔️Use sunscreen. ✔️Wear a hat. ✔️Get a regular check up by your dermatologist.

Normal aging does not mean getting weaker and weaker and participating less and less in the things that we enjoy. That is a process of decreasing our physical activity year over year. The less we move the less we capable of moving. ⚡️This does not need to happen to you!!! 👉🏻“Use it or lose “It is a true statement! Start working on your strength today, so that tomorrow you can do the things you want to do with the people you love. 🌟🌟🌟It’s never too late. 🌟🌟🌟 #brickhousebones

⚡️🌟⚡️It’s important to understand the different way fractures occur. If we can bring more mindfulness and preparation into our lives, we can hopefully avoid them fracturing. 👉🏻It is also true that some osteoporosis fragility fractures occur without anyone ever knowing why or how they happened. Some fractures are very painful and some are silent and have no symptoms other than a change in height. ⚡️But there are some very common way that people experience fractures and having that awareness can help you to protect yourself and the people that you care about. 1. Always sit with control in your chair. If you or a loved one cannot do that because of illness, weakness, or injury then provide very good cushion in that chair to help absorb impact should you Plop into your chair without control. 2. Be mindful of your surroundings, especially in unfamiliar situations be aware of potential trip hazards, and be cautious of distractions, such as holding items in your hands, your phone, or having conversations while you’re negotiating stairs or uneven ground. Use a grab rail whenever possible and look at the step that you’re stepping on. 🌟 What is one fracture prevention strategy has made the biggest difference for you?

These lat pull overs are a feel good sensation! Hold that neutral spine position firmly while performing your arm reach. Do not let@your back arch as you reach. 👉🏻Great for building core strength that is also spine safe for osteoporosis. 🌟Give it a try and tell me what you think! 🌟 #core #spinehealth #backpain #osteoporosis #mobility #brickhousebones

The protégé effect says that if you learn something and then you teach it to someone else that you will score better on a test, than if you just learned it for learning sake. This means that you retain and integrate knowledge even more when we teach it and share it with others. This helps us to understand concepts and actually use what we’re learning. Learning about how to manage our bone health and osteoporosis can be overwhelming. But if you take each little bit of information, you learn and you teach that new knowledge to someone else then you will begin to more thoroughly integrate these concepts into your daily life. Plus, you help someone else along the way. Take one bit of knowledge today that you have learned about bone health and share it with someone. And if you found this post valuable, share this with them as well. Thank you. #brickhousebones #teach #learn #share #osteoporosis #strongbones

👉🏻If you have osteoporosis in your spine, plopping into your chair is a FALL every single time. You put yourself at risk for a ⚡️fracture ⚡️when you land hard in your seat. Loss of strength 💪🏼 is the main reason this happens. We must maintain strength 💪🏼 in our legs so that we can sit with control. 👉🏻 use your arms and reach back for your chair to assist you so you don’t lose your balance as you reach your hips backwards. We get in and out of our chair many times per day and it’s important that we do it correctly to minimize our risk for fractures. Strength for this task makes all the difference. Follow me on YouTube for exercise videos for beginners. #osteoporosis #strength #spine #mobility #falls #fractures #seniorsafety #seniorfitness