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Healthier Lifestyle

How To Fit a Healthy Lifestyle into a Busy Schedule 

We all know that living a healthy lifestyle is essential for our overall well being, but it can be hard to fit it into your already busy lifestyle. With work, family, and other commitments taking up so much of our time, it can be difficult to find the time and energy to focus on our health. However, there are some simple steps you can take to make sure you’re still taking care of yourself even when life gets hectic. 

Prioritize Your Health

The first step in fitting a healthy lifestyle into your day is to prioritize your health. This means making time for exercise, eating nutritious meals, and getting enough sleep (7-9 hours a night). It’s important to remember that these activities should be seen as just as important as any other task on your list. If you don’t make time for them, you won’t be able to stay healthy and productive in the long run. 

Plan Ahead

One way to fit a healthy lifestyle into your busy schedule is by making it convenient for you. To do this, plan ahead your day the night before so you already know what to expect. You can prioritize your time as needed while making sure you’re staying healthy as you do so. Take some time each week or month to plan out what meals you’ll eat and when you’ll exercise. This will help ensure that you have the time and energy for these activities without having to sacrifice anything else on your schedule. You can also use this planning period to set aside specific times for relaxation and self-care activities (which is just as important when it comes to living a healthy lifestyle) like reading or taking a bath. 

Make Small Changes 

When it comes to living a healthy lifestyle, small changes can make all the difference over time. Instead of trying to overhaul your entire routine overnight (which could result in stressing you out), start with small changes that are easy to implement and maintain over the long term. For example, if you don’t have time for an hour-long workout every day, try doing shorter workouts throughout the week or adding more movement into your daily routine (like taking the stairs instead of the elevator.) 

Take Time for Yourself

Finally, don’t forget to take some time for yourself each day! Even if it’s just 10 minutes before bed or during lunch break at work, carve out some “me-time” where you can relax and recharge without feeling guilty about it. Ways to spend time on yourself is reading a book, taking a walk, listening to your favorite podcast, or however you like to spend your time! Doing so will help ensure that you have enough energy left over at the end of the day for all of your other commitments and responsibilities. 

Living a healthy lifestyle doesn’t have to be an impossible task even when life gets busy! With some careful planning, prioritizing, and small changes here and there, you can easily fit healthy habits into your daily routine without sacrificing anything else on your schedule. It may take some time to really nail down the perfect routine best fit for you, which is perfectly fine! So don’t any longer – start prioritizing your health today and see how your life changes for the better! 

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How To Improve & Maintain Good Muscle Health 

Having healthy muscles is essential for overall health and well-being. Good, healthy muscles provide us with strength, mobility, and balance. When maintaining good muscle health, it eliminates the possibility of issues surrounding strength, mobility, and balance arising. Not only that, but muscles help us to perform everyday activities such as walking, lifting, and carrying heavy objects. 

When we’re taking care of our muscles, we’re taking care of ourselves. 

Unfortunately, many of us don’t take the time to properly care for our muscles. In this blog post, we’ll discuss how you can improve your muscle health and keep your body in top shape – a great way to prioritize your health and feel good. 

Exercise 

The first step to improving your muscle health is by getting enough exercise and moving your body. Regular physical activity helps to build and maintain muscle mass, as well as improve strength and flexibility. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week, if possible. Start by focusing on cardio exercises like walking, running, and swimming. You can also try strength training exercises like weightlifting, pushups, and squats. Find ways to easily implement these exercises into your daily routine and you will see and feel the benefits of doing so. 

Balanced Diet

Eating a balanced diet is also important for maintaining healthy muscles. Make sure to include plenty of lean proteins like fish, chicken, eggs, nuts, and seeds in your diet as these are essential for building muscle mass. Additionally, complex carbs like whole grains provide energy for workouts while fruits and vegetables are packed with vitamins and minerals that are necessary for proper muscle function. And don’t forget about healthy fats from sources like avocados and olive oil which can help reduce inflammation in the body and promote muscle recovery (which is equally important!) after exercise. At the start of every week, plan ahead your meals and see if that helps make it more convenient for you to maintain a balanced diet! 

Rest 

Finally, make sure to get plenty of rest and take breaks from exercising when needed. Your body will tell you when it needs a break — all you have to do is listen! Also, make sure you’re getting enough sleep. During sleep, our bodies repair themselves from the wear and tear of our daily activities so it’s essential that we get enough rest each night (7-9 hours) so we can continue to perform at our very best. Without it, the next day you could feel drained, running on low energy, and not be able to stay productive or as active as you’d wish. Not only will getting enough sleep help you feel more energized during the day, but it will also give your muscles time to recover from workouts so they can be stronger when you wake up in the morning! 

Stretch 

Finally, stretching regularly can help improve your muscle health by focusing on increasing flexibility and range of motion in the joints. This can reduce pain and stiffness associated with tight muscles or poor posture. This also helps us move better during our workouts when we’ve taken the time to stretch properly before engaging in physical activity. Stretching before workouts is an essential part of the process, not only for muscle health but to make sure you don’t accidentally injure yourself mid-workout. Aim to stretch at least 3 times a week after a workout or before bedtime when your body is warmest for best results! 

In conclusion, when you work these four tips into your daily routine – exercising regularly, maintaining a balanced diet, getting enough sleep, and stretching regularly – your muscles will thank you for prioritizing your health. Maintaining good muscle health is not only good for working out but keeps YOU healthy. Taking the time to prioritize yourself and your body is ALWAYS a good idea. 

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Staying Active After 50: Tips for a Healthier Lifestyle

Let’s face it, growing older can come as a bit of a shock – more aches and pains, a little stiffness, and a bit more bird watching, perhaps… and yet, growing older, especially into your 50’s, never needs to be underscored by pain, a lack of activity, or a generally unhealthy lifestyle. We all have the ability to age well, actively, and with confidence, no matter where we are in our lives right now. In this post, then, I talk about how you can maintain an active lifestyle well into your fifties and beyond so as to safeguard a strong, mobile second part of your life.

When we think about the types of activities appropriate for individuals in their fifties and beyond, it’s best to consider those forms of exercise that don’t place unnecessary stress on your joints. Running or jogging, for example, can negatively impact your knees and back if not done with caution and proper form. Walking, on the other hand, can be done by anyone, of any age. So, walking is a good activity to consider. In addition, you may want to include cycling, swimming, yoga, Pilates, and/or canoeing to your routine – not only are these activities fun to do, but they offer you a great way of working out without ‘pumping iron’ or running a marathon. And hey… after you do them, you still have time to spend with the grand-kids! Or better yet, invite them to join!

The important thing to remember is that, no matter what low-impact activity you decide to incorporate into your lifestyle, both consistency and degree is important. Your heartrate determines the quality of the exercise. So, while yoga is indeed about stretching, doing it for an extended period of time will drive your heartrate up and get you into good cardiovascular shape. The same rings true for Pilates. And, of course, swimming and cycling offer their own challenges and can certainly give you a great workout if you put the effort into it. See these new activities as ways to challenge yourself and to improve your heart-health.

In addition to cardio and general movement, it’s important that you take note of what your body is able to handle at any given time. Some of you reading this may start out with a 3-mile walk, while others will start with a 1-mile stroll. And that’s alright! Start where it’s comfortable for you and then begin challenging yourself to do more in a healthful, controlled way. It’s very important that you don’t over-exert yourself, as you’d be opening the door to injury and unnecessary down-time. Give your body a chance to strengthen before you dive off of the 10m diving board, buy a $4000 dollar bike, or hike Everest. Rome wasn’t built in a day, after all.

And because I’m a physical therapist, I have to tell you to stretch! Life is all about mobility and being able to do those things you love most. If you do not stretch pre-workout and post-workout, then the reality is that you may not be able to do all those things well into your old age. Now is the time to start stretching – do it regularly and with consistency before – and after – any of the activities you choose to do.

Hand-in-hand with stretching is the all-important rule of hydration. Your body needs lubrication to function at its best, so it’s extremely important that you hydrate appropriately. Make sure you have enough water to sustain you during your activities as well as afterwards. If you’re a male, aim to drink approximately 2.5 liters of water a day; if you’re a female, aim to drink slightly less at 2 liters of water per day. It’s amazing how much better you’ll feel after your workout if you hydrate properly. And, not only that, but you’ll also do a lot to avoid injury and keep you in the best possible position to do the same – and even more – tomorrow and the week after.

Getting older doesn’t have to seem like a slow decline into immobility and pain. In fact, as you age you have a singular opportunity to change your life for the better – to be active, healthy pain free, and joyous. You have so much to look forward to: retirement, grandchildren, a whole world of adventure. We want you to make the most of every moment you have.

In that vein, if you’d like to be as mobile, flexible, and active as possible, the best possible decision you can make is to see a physical therapist. And nope – physical therapy is not only for those individuals who have pain, although it remains the safest, most effective option in those cases. In fact, physical therapy can teach you how to move properly for your body, what stretches to do, and can give you tips for proper posture and body mechanics no matter the exercise you choose to do: from kayaking to fencing, we’ve got you covered. With take-home, tailor-made exercise and stretches given to you at physical therapy, you will be armed with the tools to put your best foot forward on your journey to health, happiness, a pain-free life, and a mobile lifestyle.

Forget worrying about getting old: it’s going to happen regardless of what you think. It’s the choice you make, right now, though, that will determine the nature of how you will age. And that, at the end of the day, is the most important decision you can make. Stop dreaming up excuses, stop taking pills, stop thinking ‘it’s an age thing’, and get out there and move: pick up the paddle, baton, or racket. Put on the lycra…fit that helmet – the world is waiting for you – do it for your family, your friends, and yourself. For any information or advice, simply get in touch to see how physical therapy can help you achieve the active, mobile life you dream, today. We’re excited for you!

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