Health and Fit Tips

Thursday, June 09, 2016
Health and Fit Tips

As a physical therapist, I do my best to adopt healthy habits because of my position to serve as an advocate and role model for my patients. You may ask yourself “What exactly is a “healthy” lifestyle and where/how do I begin making changes?” Listed below are some basic recommendations I urge any of you who are feeling eager to make some changes in your life to consider!

  1. Physical Activity
    • The CDC recommends a minimum of 2hr 30 min [30 min 5x/week] of “moderate intensity” aerobic activity each week;
      • Example: brisk walking.
    • AND muscle strengthening 2 or more days a week that work all major muscle groups.
      • Strengthening exercises can be as easy taking the stairs or squats/marching/leg swings behind your chair or at the kitchen sink. Wall-pushups, sit-ups, weight lifting, and any body weight resistance exercises are other good examples.
  2. Diet Modification
    • Low calorie/low fat foods.
    • Fruit and vegetables are important.
    • Portion control, portion control, portion control.
    • Drink milk, juice, or water instead of soda.
  3. Stop Smoking
    • Smoking is the #1 cause of preventable death in the U.S.
  4. Sleep (7-8 hours recommended)
    • Only use your bedroom for sleeping (ex. less T.V, reading, eating).
    • If you are unable to fall asleep after 15 minutes, get out of bed and do a relaxing activity.
    • Avoid naps after 3 p.m.
    • Participate in regular physical activity, reduce nicotine/alcohol/caffeine intake.
  5. Stress Management
    • Physical activity, sleep habits, and positive nutrition can help manage your stress.

You can schedule an appointment with Tyler Turbak, PT by calling Prairie Lakes Rehab at 605-882-7700.

Written by Tyler Turbak, Physical Therapist
Last modified on Thursday, June 09, 2016