Being a Healer and Being Healed
An interview with Dr. Daniela Espino, founder of Aire PT to PR.
The “Women at the Helm” series continues with this episode of “HelloHealth Today” with guest, Dr. Daniela Espino. Dr. Espino is a Doctor of Physical Therapy and founder of Aire PT to PR. Dr. Mohan and Dr. Espino sit down for a discussion on the beauty of being a healer and being healed, mission work, and the importance of strength training as we age.
Dr. Mohan starts the discussion when she asks Dr. Espino about how she got started running, the passion they both share with running, and the different marathons they have both qualified for and completed. They go on to discuss why running is so prone to injury, and what healthy and consistent running looks like. With both Dr. Mohan and Dr. Espino having such a passion for running, running competitively as they grew up and on through college, they discuss how to stay athletic as you age, how that looks different for each individual, and how it changes in each stage of your life.
Dr. Mohan and Dr. Espino discuss Aire PT to PR, Dr. Espino’s physical therapy practice. Dr. Espino details the goals she has for the patients in her practice and the unique journey she shares with each of her patients in their recovery, and how that drives her to work harder with her own health goals. Dr. Mohan shares with Dr. Espino how important physical therapy was to her when she was recovering from a major injury in her twenties, and how the physical therapist was able to help her run again when the odds were stacked against her. Dr. Espino and Dr. Mohan discuss how important physical therapy is to all recovering patients, and how the benefits can continue long after recovery. That leads to a discussion on the benefits of strength training, especially when it comes to bone health for women, as they age. They discuss what a good strength training routine looks like and how the different exercises benefit the bones and overall health.
Dr. Mohan and Dr. Espino continue as they discuss the importance of supporting the community as business owners and Dr. Espino shares the mission work that is important in her life. Dr. Mohan closes out the discussion when she asks Dr. Espino to share her self-care routine and how that plays such an important role in every aspect of her life, including her role as a physical therapist to her patients.
Action Steps:
Today’s action steps on how we take good care of our muscles and bones so we can age gracefully, come courtesy of Dr. Daniela Espino:
Start somewhere. Find someone that can help you get started.
Find your support team. There are going to be days you don’t want to do it and you don’t have to do any of it alone.
20 minutes, 2 times a week for strength training.
As discussed in the episode, here are the recommended exercises for basic strength training from Dr. Daniela Espino:
1. Goblet Squat: 3 Sets, 10-12 Reps, RPE 5-7 Intensity
2a. SL RDL: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
2b. Overhead Press: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
3a. Step Up: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
3b. Bent Over Row: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest
*for exercises 2a/2b and 3a/3b perform exercises continuously one after the other. Rest 2 minutes after one set.
For more information on Aire PT to PR, visit: https://www.airepttopr.com
Email Dr. Espino: info@airepttopr.com
Follow Dr. Espino on Instagram: @aire.pttopr
For more information on any of HelloHealth's services, visit: www.hellohealthtoday.com
Follow Dr. Mohan on Instagram: @mohancarmen
Follow HelloHealth on Instagram: @hellohealthtoday
Reach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com