March Madness: The Ultimate Physical Therapy Bracket

March Madness isn’t just about basketball – it’s also a great reminder that movement is key to staying strong and independent as we age. Just like the tournament, there are different “teams” of exercises competing for the championship title of best movement for healthy aging.

Which one will come out on top — strength, balance, stretching, cardio or recovery? It’s time to fill out your bracket and see which movement wins for keeping you active, pain-free, and feeling your best!

Who will take the championship title? Let’s tip off!

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>>ROUND ONE<< 

Strength vs. Stretching

• Strength Training (Squats, Step-Ups, Side Steps)

• Builds muscle to protect joints
• Improves bone density
• Helps with daily activities like standing and walking

• Stretching (Hamstring Stretch, Calf Stretch, Pec Stretch)

• Reduces stiffness and improves flexibility
• Helps with posture and circulation
• Feels great after long periods of sitting

Winner: Strength Training! While stretching is important, strong muscles provide stability and injury prevention.

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>>ROUND TWO<<

Balance vs. Cardio

• Balance (Single-Leg Stance, Heel-to-Toe Walks, Weight Shifts)

• Prevents falls
• Strengthens stabilizing muscles
• Improves confidence in movement

• Cardio (Walking, Biking, Dancing)

• Boosts heart health and endurance
• Helps maintain a healthy weight
• Increases energy levels

 Winner: Balance! You can’t enjoy cardio if you fall and get injured. Stability first!

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>>SEMIFINALS<<   

Strength vs. Balance

Both are essential for healthy aging, but if you had to pick one…

• Strength keeps joints supported and prevents muscle loss.
• Balance keeps you steady and lowers the risk of falls.

Winner: Balance! Strength is crucial, but if you don’t have balance, even strong muscles won’t hold you upright.

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>>CHAMPIONSHIP MATCH<< 

Balance vs. Recovery

• Balance Training

• Improves confidence in movement
• Lowers risk of falls and fractures
• Helps with coordination for daily activities

• Recovery (Rest, Hydration, Proper Sleep)

• Gives muscles time to repair
• Helps prevent overuse injuries
• Reduces pain and stiffness

 Winner: It’s a tie! You can’t have one without the other—good balance keeps you active, but recovery helps you stay in the game for years to come!

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Which of these is your “Movement Champion”? This bracket is a fun way to rethink movement priorities. The truth is, all these components work together for a healthier, stronger body. Want to build a plan that fits your needs? At OMPT Specialists Physical Therapy, we can work together to create a personalized “training program” for you! Remember, movement wins every time! Stay active, stay strong, and enjoy the madness of March!

By Hannah Ford, PT, DPT, KEOMPT