5 Tips for a Healthy 2018

5 Tips for a Healthy 2018


  1. Move!

Trying to reach 10,000 steps each day or finding it hard to be active with an office job? Here are some tips to get you there. Set a timer for every hour and take a lap around your office or home. Rather than sitting down for your entire lunch break, take a 10-minute walk with your co-worker or friend. If you have the option, get a standing desk that keeps you moving all day long. You will be surprised to see that you have more energy by doing these simple things and you can get your steps at the same time!

  1. Work on your Posture

It’s common to see shoulder and neck pain from spending hours slumped in front of the computer or staring down at a phone. Fortunately, there are some things you can do to optimize your posture. First, make sure your office chair is supporting your spine, your feet are placed flat on the ground and your computer is at eye level. Second, performing a few simple stretches can help keep you pain free. Start with a good up right posture, then pull your shoulder blades together, hold, then relax. Next, perform shoulder rolls by bringing your shoulders up to your ears, back and down to rest. Perform these exercises 10-15 times throughout the day.

  1. Breathe

Take full, deep breaths during the day. Watch your belly rise and fall. This will help keep energy levels up and stress levels down.

  1. Get Restful Sleep

It’s not always possible to get 8 hours of sleep each night, but making sure the sleep you do get is restful is important. First, make sure your pillow is sufficient for your sleeping position, keeping your neck in a neutral position and make sure that you don’t have excess strain on your back. Use pillows under or between your knees to achieve this. Second, try limiting screen time for at least 1 hour before turning out the lights. You will be surprised how much more refreshed you feel in the morning.

  1. Stretch Daily


10 minutes a day is all it takes to keep your muscles flexible and aches and pains at bay. Start by stretching before you get out of bed in the morning, rocking your knees from side to side, loosening your hips and back. During the day, keep up the stretching by turning your neck from sit to side and ear to shoulder while you are at stop lights and stuck in traffic. If you find yourself needing a more comprehensive stretching program, consult a physical therapist. We are happy to help!

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