Slow Changes Can Lead to Wellness

Rear view of young hiking couple walking through field

When looking for a routine that can bring wellness to your entire being, you don’t have to climb a mountain in Tibet or strip away all food you love. Experts say that the best way to bring a wellness routine into your life is through a series of small changes that will gradually make a difference.

Changes such as:
◾Meditation – Take a moment in the morning to meditate. It will set the tone for the day and clear your head to prepare for what the day may bring.
◾Music – Play calming music. The body’s internal rhythms sync with the rhythms of music. By focusing on the music and its melody, you will start to feel your breathing and heart rate begin to slow down, bringing you to a much calmer place
◾Plan a trip – According to research, happiness spikes when planning a trip.
ut down your smartphone – When the impulse to pick up your phone comes, and you resist it, you may feel a wave of anxiety. Don’t panic! Breath through the anxiety and you will see that there is calm that will follow.
◾Breathe deeply – Sit in a comfortable place, breathe naturally and settle your attention on your breath. With each inhale and exhale, mentally repeat the words “in” and “out.” Even if you mind wanders, don’t get distracted; just bring your attention back to your breathing.
◾Don’t check your email when you first wake up – When you wake, sit silently and allow your mind to wander. Take 10 minutes to just center yourself before you start your day.
◾Walk – Use part of your lunch break to take a walk. This activity will aid with digestion, keep you active and relieve stress.

No one likes change and it rarely comes easy. That’s why slowly incorporating small steps toward your goals overtime can lead to huge changes in the long run.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

National Senior Health and Fitness Day

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May 25, 2016, is National Senior Health and Fitness Day.  This observance is designed to shed light on the importance of the health and fitness of older adults.

Exercise is essential to improving health at any age, and seniors are not an exception.  A low-impact exercise routine can benefit your health by stretching and strengthening muscles, reducing stress and can even help to lower high blood pressure.

Staying fit doesn’t have to require a gym.  You can work out, at your own pace, with an instructor in class, on a home gym machine such as a treadmill, or utilize the great outdoors by taking a walk.

The four categories of Low –impact exercises are:

  1. Endurance –walking, swimming, or cycling.
  2. Strength –light weight training
  3. Flexibility –  Yoga
  4. Balance –Ti Chi

No matter what workout routine you choose, adding some gentle stretches will improve flexibility and range of motion.

After speaking with your physician and identifying what type of exercise is safe for you, an appropriate exercise regimen can lessen your visits to the doctor, lower your chance of being hospitalized and reduce the need for medications for a variety of illnesses.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

The Benefits of Walking for 20 Minutes A Day

walking -86502289Recent studies show that taking a brisk 20 minute walk each day could lead to considerable health benefits.  Researchers have found that even a modest amount of exercise can help counter the effects of a sedentary lifestyle as long as it’s performed regularly.  A daily 20-minute walk will burn between 90 and 110 calories and cause immediate changes in muscle tissue DNA.

The benefits of daily, low intensity exercise can:

. Help lower blood pressure and the risk of diabetes, cancer, and other chronic diseases.

. Relieve the symptoms of arthritis.

. Help reduce the chance of premature death by between 16 and 30 percent.

. Reduce the risk of osteoporosis and loss of bone density.

. Strengthen and help keep muscles healthy.

. Boost your mood by raising endorphin levels and relieving stress.

Try taking a walk at lunch time or after dinner, or get off the bus or subway a stop before your usual one.  Walking is cheap, easy on the joints, and a great way to burn off a few calories after sitting at a desk all day.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.