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1. Shop Well For Yourself It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It’s ok if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Just Say No You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 4. Skip the Baking Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars--let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen. 5. Hydrate Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day. 5 HEALTH TIPS FOR THE HOLIDAY SEASON
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Core Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love. HAS YOUR PA I N COME BACK? 1 2 3
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN LEG MUSCLES
ARE YOU IN PAIN? You may benefit from physical therapy if you suffer with:
• Shoulder Pain • Knee Pain • Problems Walking • Dizziness • Sports Injury
• Lower Back Pain • Arthritis • Sciatica
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press thebackofyourkneedownward towards theground. Repeat 10 times on each leg.
• Neck Pain • Headaches
We can get you out of pain and back to the things you love! CALL 260-226-7329
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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