4 HEALTHY RESOLUTIONS
“This place was amazing.”
1. Drink more water Drinking water is one of the most essential actions you can take to improve your short and long-term health. Dehydration can affect concentration, alertness, short- term memory, and can cause fatigue. Drinking enough water each day also helps support your kidney health and your physical performance. The benefits go on and on! 2. Eat more Omega-3s
This place was amazing. My husband was told he may never be able to walk again. Leo was our therapist. He had me walking within a month. The facility was top notch. Super clean ALWAYS and the best staff. Thank you Atlas. -Brooks M.
Increasing your intake of omega-3 fatty acid-rich foods may help you maintain a healthy blood pressure. According to research, omega-3 fatty acids can help improve your mood, which is something we all need during the short, dark days of winter. Aim for two servings of fish per week, preferably fatty fish like salmon, sardines, and some types of tuna high in omega-3s. Not a fan of fish? Choose walnuts and flax as good non-fish sources of omega-3s. 3. Meet your daily protein intake goal Protein is crucial for maintaining and building muscle, supporting cell function, and regulating metabolism. It helps you feel fuller longer, reduces hunger hormones, and can aid in weight management. Adequate protein intake supports tissue repair, oxygen transport, enzyme production, and hormone regulation, contributing to
overall health and wellness. 4. Lift weights 2-3x per week
Lifting weights 2-3 times per week allows muscles to recover and grow stronger between sessions. This frequency helps improve muscle strength, balance, and coordination while reducing injury risk. By targeting major muscle groups and allowing adequate rest, you can effectively build strength and maintain overall fitness without overtraining. MONTHLY EXERCISE Angel On Back Start by lying flat on your back with your arms straight down by your sides, your palms down, and your legs together. Slowly slide both arms straight up over your head and simultaneously slide both legs outward. Slide your arms back down and your legs back in. Repeat 3 sets, 10 reps each.
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. HAS YOUR PAIN COME BACK? 1
2 3
If your pain doesn’t subside, consult with your therapist about what other things might be causing pain.
Call Atlas PT & Sports Medicine for an injury consultation. We will guide you so you can get back to the activities you love.
904.292.0195
Made with FlippingBook Converter PDF to HTML5