Physical Health

Stretch your muscles.  At least daily, stretch your major muscle groups such as arms and thighs.  Start from the top of your body.  Roll your neck gently from side to side, never a full circle.  Bring your shoulders up toward your ears and roll them forward then back.  Reach your arms up over your head and hold.  Stand up straight and gently lunge side to side by bending one knee at a time and keeping your body facing forward.  Straighten and flex your ankles.  Try yoga for the added benefits of a mental and physical experience with no equipment needed.  Click here for Yoga Today stretching ideas.  

Exercise.  Daily exercise is the best, but try to exercise at least 4 days per week for 30-40 minutes.  This can be done in 10-minute increments throughout the day.  An exercise schedule can help you stay on track.  Try to increase your heart rate, called aerobic training.  You should be able to talk easily, while you breathe more deeply.   Other ideas include taking a walk, marching in place, dancing, weight lifting or any sport activity.  Begin any exercise program by first speaking to your doctor. Click here for American Heart Association’s guide on what exercise is right for you.  

Eat right with a balanced diet.  Try to eat healthy on a regular basis and develop good habits.  Sometimes this means breaking bad habits.  It helps to plan meals ahead of time and make shopping lists.  Include the right amounts from the five food groups.  Remember that moderation is key.  Too much of anything is not a good thing.  Review your vitamin regimen either with supplements or nutritious habits to make sure that you are getting enough nutrients for your body.  Click here for Choose My Plate, a very useful guide that offers a wide array of ways to eat healthy and stay fit.

Get enough sleep.  Each body is different on how much sleep is needed, but typically 7-8 hours is standard for most adults.  Sufficient rest is crucial and helps us in all areas of living.  Being sleep deprived can be dangerous and affects us negatively.  There are many benefits of adequate sleep including the ability to make good decisions, thinking clearly, coping, reducing stress, avoiding injuries, weight management among other health benefits.  The proper amount of sleep is very important for your health.  Click here for the National Sleep Foundation’s information about sleep.

Keep up with your prevention and doctor visits.  It is important to track your prevention visits such as physicals, labs, mammograms, colonoscopies, gynecology, dental and vision visits.  Many people fear doctors, but illnesses caught early often have a better chance of treatment or cure.  It is important to talk to your health care provider so he or she can help you plan your prevention visits.  If you are in constant pain or do not feel good, do not ignore it.  It is always better to have peace of mind.  If you have a life threatening situation, call 9-1-1 immediately or go to the nearest Hospital Emergency Department.  This can save your life.  Click here to review prevention guidelines by age and gender. 

Click here for the American College of Emergency Physicians’ warning signs of a medical emergency.

If you have a life threatening situation, call 9-1-1 immediately or go to the nearest Hospital Emergency Department.  This can save your life.  

Have a suggestion for additional information we can offer?    

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