10 Tips For Living Well In Beacon
Realistic ways to live well without spending a fortune.
Enjoy a stress-relieving walk along one of Beacon’s most popular trails at Dennings Point State Park.
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We tend to think of physical therapy as a reaction—something prescribed after an MRI, after surgery, or after the damage is done. It’s a system most known for recovery and repair.
Dr. Sara Mikulsky, PT, a Beacon local, sees it differently. In her West Main Street studio, physical therapy isn’t the last stop on the road to recovery; it’s the first step toward resilience and living a healthy lifestyle.
Sara’s perspective is personal. As a competitive high school soccer player, she spent plenty of time in rehab rooms herself. But she also found herself on the other side of the treatment table, tasked with taping teammates’ ankles before games—an early glimpse into a profession that, in retrospect, feels less like chance and more like destiny.
What does it mean to live a healthy and balanced lifestyle? Sara would be quick to tell you that while it depends, in part, on the individual, there are basic principles we would all benefit from following. Lucky for us, Sara’s RENU (restore, energize, nourish, and unwind) method lays the foundation for success.
We recently asked Sara what advice she’d give anyone wanting to lead a more balanced, healthful life. Here’s what she told us.
1. Eat Well, Mostly Plants, But Don’t Ignore The Protein
One of Beacon’s many spots for healthy food. The Wild Kitchen & Bar, 416 Main Street.
An advocate for healthy eating habits, Sara encourages a balanced diet of fresh vegetables, lean protein, and healthy fats. Her rule of thumb: “If you can pick it out of the ground, off a tree, or find it in nature, it’s probably good for you.”
In 2020, Sara wrote The Little Healthy Cookbook, with simple, healthy recipes for breakfast, lunch, dinner, snacks, and healthy desserts. The book also includes a helpful list of ingredients everyone should have on hand to make a quick and tasty dish—taking away the guesswork and frustration of not having a key ingredient to complete an easily prepared dinner.
2. Visualize Your Plate
Eating well is a balancing act. “At least half the plate should be fresh, ideally seasonal vegetables. A quarter should be lean protein, which could be fish, chicken, tofu, eggs, for example. And the final portion should consist of healthier fats—imagine avocados, walnuts, and good oils,” says Sara.
She cautions, “While fruits are good for us, they have a higher sugar content than vegetables, so don’t go crazy on them!” And if you’re wondering—that brownie or blondie isn’t off limits altogether, but sugary treats should be enjoyed only occasionally or as small bites.
3. 10 Minutes Is Better Than No Minutes
Juggling priorities is hard, and it sometimes feels like fitting in a gym session or a jog around Long Dock Park isn’t feasible.
Sara acknowledges time constraints can be one of the biggest challenges for people. “I tell clients 10 minutes is better than no minutes. Just get moving. Plus, it can also be helpful to incorporate the exercise into something you already do. If you like to watch the “5 O’Clock News” then do it while you’re on the treadmill. Or if you have a favorite podcast, listen to it while out for a run.”
“Accountability can be very motivating,” she continues, “If you partner with a friend or a fitness buddy, you can talk about goals, establish check-ins, and make sure everyone’s staying on track.”
4. Address, Don’t Ignore Old Injuries Or Limitations
Everyone’s body moves differently and has different constraints either due to their physiology or past injuries—which means there’s no one size fits all when it comes to exercise. The good news is there are techniques that will help you work through injuries. An old injury or lack of flexibility should never be a barrier to gaining strength and health improvements.
5. Don’t Skip The Z’s
Getting a good night’s sleep isn’t just about the number of hours you’re horizontal. To feel fully restored, you must focus on the quality and type of sleep. The good news is there’s plenty of practice techniques to help balance the phases of sleep and to monitor it.
6. Manage Stress In A Way That Works For You
Managing stress is a personal thing. What works for one person may not work for another. While some of us will happily meditate for half an hour, sitting still and being quiet for more than a minute can be another person’s idea of torture.
But finding a way to unwind is an essential act of self-care. It could be hiking Mount Beacon for some people or sitting by the river and watching a squadron of geese fly by for others. It doesn’t matter what the activity is or how quirky it may be—embrace it if it helps you manage the stressors in your life.
7. Find Your Community
Finding your community and a sense of belonging is a huge part of a balanced, happy, healthy life at any age. Especially as we grow older. And Beacon is undoubtedly the perfect place to find your people, whether you join a club or consider volunteering.
This rich, community-driven small city is home to a host of volunteer organizations from Fareground to Mid Hudson Animal Aid, and everything in between. You can explore them all here.
8. Work At Aging Well
Sara is a huge advocate of resistance and strength training at any age, but especially in later life when men and women can experience significant changes in their bodies.
She’s observed that people are often hesitant to embrace them. “There’s so much research showing how beneficial this type of training is to the older body. It’s proven to help, whether it’s preventing osteoporosis, maintaining muscle mass, managing weight changes or cardiovascular health.”
Strength and resistance training is especially important for women as they experience perimenopause and menopause. That’s where a physical therapist can build a total body program that works for the individual while addressing specific injuries, issues, or body changes.
9. Be Thoughtful About The Changing Seasons
Although we all thought it might never happen, spring is finally just around the corner. With this in mind, we asked Sara what we should be thinking about when getting ready for warmer temperatures. Her first response wasn’t necessarily what you’d expect. “Footwear!” She replies. “As a physical therapist, I often see foot injuries this time of year. Everyone’s shifting from heavier shoes or boots to spring and summer shoes which aren’t as supportive. I see lots of ankle, foot, and toe injuries, and planter fasciitis which could be avoided by making more thoughtful footwear choices.”
She continues, “It’s also important not to go straight from your winter cocoon on the couch to running a marathon. Take it slow and listen to your body. The quickest way to get an injury is to go from zero to 60.”
10. Get A Physical Therapy Screening
Specializing in the biomechanics of the body, physical therapists like Sara look at the whole body, not just the injury or pain causing a client a particular problem. Sara believes prevention is preferable to cure and that everyone should consider booking an annual physical therapy wellness check, just as you would get your bloodwork checked annually.
“A physical therapist can create a personalized program to prevent an issue or injury that may be become problem later if ignored,” she shares.
And the benefits extend further. If you don’t have orthopedic issues, a PT can help address lung and heart health as well. And by not being confined to the couch or physically restricted because of an injury, you’re likely to have better mental health. The simple act of having a physical therapy annual check empowers clients to age well and stay well for longer.
Dr. Sara Mikulsky, PT, at her studio inside Beacon Pilates, 18 West Main Street.
Head over to Sara’s website or book a virtual or in-person consultation if you’re interested in learning more. And if you didn’t know, there’s a diverse community of health professionals in Beacon, expert in everything from acupuncture to physical therapy and more to support your needs. You’ll find some of them here. Plus, you can explore all lifestyle and professional services on The Beacon Beacon.
Dr. Sara Mikulsky’s studio is at 18 West Main Street inside Beacon Pilates. Call 845-219-5210 or email sara@saramikulsky.com for an appointment or more information.
Until next time…
The Beacon Beacon🧡
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