CELEBRATING
Time has gone by fast. In October 1997, North County Water and Sports Therapy Center opened its doors to make a difference by improving the health of one client at a time. It has been a privilege to help you feel better, move better, and live better! Your health continues to be our priority. In honor of 25 years, here are 25 tips that can help you improve your health. 1. Breathing Deeply Practicing deep breathing reduces stress, lowers blood pressure, helps you fall asleep, and reduces pain. Try 4-7-8 breathing. Find a comfortable position either sitting or lying down. Take a full breath in through your nose for a count of four, now hold for a count of seven. Then breathe out through your mouth (as if you’re blowing on a candle to make it flicker) for a count of eight. Repeat 3–5 times. 2. Drinking Plenty of Water Staying hydrated improves physical and mental performance. The standard of drinking 8 ounces of water eight times a day is recommended but will vary depending on your current medications and activity level. 3. Making Sleep a Priority There are significant health benefits including reduced pain and improved function when you get enough quality sleep. For tips on better sleep, check out our blog or call the office so we can email you a copy: WaterPT. com/2017/09/13/let-me-sleep-on-that 4. Moving More Movement is medicine, and sitting for most of the day can have a negative impact on health markers such as blood sugar, blood pressure, cholesterol levels, and body fat. It can even lead to tight muscles and poor posture. For tips about this, check out our blog, “Beware of the chair,” at WaterPT.com/2017/01/18/beware-of-the-chair 5. Stretching to Improve Health Stretching keeps muscles healthy and our joints mobile. Our body needs the flexibility to move efficiently for a full range of motion. To avoid getting injuries, be sure to warm up first. Just remember that stretching should never hurt, and 5–10 minutes of general body movements is all that’s needed.
MORE ON BACK ... 7. Challenging Your Balance The adage, “If you don’t use it, you lose it,” applies to our balance. The good news is that you can improve your balance at any age. Consider adding balance exercises into your movement routine. Not sure how? See your physical therapist. 8. Laughing to Reduce Stress A good chuckle stimulates your lungs and muscles and reduces tension and stress. The brain responds by releasing endorphins that increase your sense of well-being and can even lessen pain. 9. Getting Outside There are many health benefits attributed to getting out and being in nature. Sunlight promotes vitamin D production which boosts your immunity. Natural light also helps keep your serotonin levels up to boost your energy and mood. Sunlight even balances your circadian rhythms and can improve quality of sleep. Getting out in nature is a change of pace that helps you to be more focused and relaxed. 10. Eating Better Eat more veggies and other foods known to improve and maintain your health. You don’t need to give up your favorite foods, just add in more nutrient-rich items like berries, green leafy vegetables, fish, and legumes. Avoid fad diets. If you have certain medical conditions such as diabetes or heart disease, speak to a licensed dietitian or your doctor for guidance. 11. Spending Time With Loved Ones Having strong social support is associated with improved mental and physical well-being, especially if
6. Being Aware of Posture Prolonged positions, especially slouched posture and
forward head, can lead to muscle imbalance and contribute to pain. Today’s technology has contributed to increased sitting and screen exposure. Remember, the next posture is the best posture, so move more, and change positions frequently while working to keep your ears over your shoulders while sitting and standing. Incorporating basic postural exercises helps your body adopt a better posture.
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