EXERCISE THAT FITS YOUR LIFE STAYING ACTIVE WITH CHRONIC CONDITIONS
If you’re dealing with a long-term health issue, exercise might feel like one more thing that’s out of reach. But for many, finding a way to move regularly can help reduce symptoms, improve mobility, and make daily life more manageable. That doesn’t mean you have to commit to high-intensity workouts or long sessions at the gym. It doesn’t even have to be every day. Ten minutes of walking, stretching, or lifting weights a few times a week might help you sleep better or stay steadier on your feet. It often starts with simple habits, like light
Memory changes? Regular activity can help with stability. Those with mild cognitive issues can often follow exercise routines without much help, while others may do better exercising in short bursts with a caregiver or friend nearby for support. Joint pain? Arthritis and osteoporosis make some movements harder but not impossible. Low-impact routines like tai chi or pool-based exercises may help reduce stiffness without adding stress to bones and joints. What about heart disease, diabetes, or high blood pressure? Movement doesn’t cure anything, but it does help the body handle stress better. Blood pressure tends to improve
low-resistance leg raises while seated might keep things in better balance. Do you have COPD (chronic obstructive pulmonary disease) or other lung issues? These conditions may require a slower pace or coordination with a therapist. Many pulmonary rehab programs include breathwork and light arm or leg movements. These everyday activities strengthen arms, legs, and the muscles needed for breathing and can help you more easily handle day-to-day tasks.
gardening, short walks, or a few seated exercises. A bit of motion every day builds up over time and can help with various conditions. The main idea here is not to aim for perfection. Focus on what’s possible. Ask your doctor what makes sense for you, and build a manageable routine. Movement doesn’t have to be overly complicated to be effective. Just find a way to do something active regularly. Smaller Plates, Bigger Results SIMPLE TRICKS FOR SMARTER EATING with activity, as does glucose control. Even a short walk after meals or a few
Let’s be honest — portion control sounds less exciting than a cheat day. But the truth is that mastering portions is one of the simplest ways to stay on track with your health goals without counting every calorie or giving up your favorite foods. In fact, a recent study by the Food Institute found that since the pandemic, roughly 58% of people in the U.S. are consuming smaller portions. Let’s look at a few portion control hacks that work — and won’t leave you “hangry.” Use smaller plates and bowls. It might sound too easy, but science backs this one. Switching out your dinner plate for a salad can trick your brain into feeling more satisfied with less food. The same goes for bowls and cups. Remember, less space on your plate equals less food and more mindfulness. Portion your snacks. If you tend to grab a whole bag of chips, that’s a rookie mistake. Instead, divide snacks like nuts, crackers, or
trail mix into single-serving containers ahead of time. That way, you can grab and go without mindlessly munching through an entire bag during your favorite television show. Follow the half-plate rule. When you’re filling your plate, aim to make half of it veggies. Then fill a quarter with lean protein and a quarter with healthy carbs like brown rice or sweet potato. It’s a simple visual that encourages balance without needing a food scale. Eat slowly and without distractions. Your brain takes roughly 20 minutes to realize you’re full. If you’re rushing or distracted by TV, you’ll likely overeat. Sit down, chew slowly, and enjoy your meal — you’ll feel fuller with less. Use your hand as a guide. If you don’t have measuring cups and food scales, no problem! Your hand is a great tool: your palm for protein, a
cupped hand for carbs, your thumb for fats, and your fist for veggies. It’s practical and always with you! The bottom line is portion control isn’t about depriving yourself — it’s about creating habits that help you enjoy your food while feeling your best. A few small changes can make a big difference without making you feel like you’re dieting. After all, small plates, slow bites, and smart portions are lifestyle upgrades you can stick with!
2 • www.spinerehab.net
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