Tips For a Healthier You:

• Tips to stretch properly and increase flexibility:
  • Stretch slowly and gradually until you feel tension. Don't bounce!
  • Don't stretch until you feel pain. This means you have gone too far and could injure yourself.
  • Hold a stretch for 15-30 seconds, but don't forget to breathe!
  
  
• Relaxing for at least 20 minutes a day will go a long way to reduce blood pressure and your reaction to stress. Sit or lie somewhere comfortable, breathe slowly in and out of the nostrils, breathing deeply into your abdomen. Try once a day for fantastic results!


• Shoveling snow can be good exercise, but dangerous for those who take on more than they can handle. Be sure to dress warmly, pace yourself, and lift with your legs when clearing the next snowfall.


• Water or aquatic exercise is great for people suffering from fibromyalgia.


• When you experience pain, it is important to avoid activities that cause or escalate the symptoms.

• Back-to-School Backpack Safety:
  • Choose a backpack with two wide, padded shoulder straps
  • Always wear both shoulder straps
  • Carry no more than 10-15% of your body weight in the backpack


• Prevent falls at home by keeping the floor clear of clutter, keeping hallways and stairways well-lit, installing rails in the bathroom and on stairs, and placing non-skid mats in showers/tubs and on other slippery surfaces.


• Cooling down is an important part of exercising. It helps the body recover to a pre-workout state by decreasing heart rate and breathing to normal levels. Also, cooling down helps rid the body of toxins and release strains.


• Warming up should be a part of every exercise routine. It prepares both your body and mind for more intense activity.


• Overly developed hamstrings and weak quadriceps, or vice versa, can stress knees. Maintain good balance when developing leg muscles.


• Most knee injuries occur when one is fatigued. Know your limits and don't push beyond them.


• Sitting in an office all day, working on a computer takes a real toll on your mind and body. A poorly positioned chair will put extra strain on your back and cause tension in your shoulder muscles. Ask for a chair that you can adjust the height, back rest position and tilt. Try to adjust the chair to get your knees level with your hips and your forearms at right angles with your upper arms.


• Sports can carry the risk of injury for children so always make sure that they wear the right protective gear(pads, Helmets and mouth pieces, etc.) and remember to stretch before and after the game.


• Drink plenty of water. When the body is in need of liquid to keep essential organs, such as your heart and lungs, running smoothly, it will draw it from other areas, such as your discs and joints. Back problems have been lessened in some cases by simply increasing the amount of water taken in, and decreasing dehydrating beverages such as caffeinated sodas.


• Don't lift by bending over. Lift an object by bending your knees and squatting to pick up the object. Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting.


• Always wear well-fitting shoes that are appropriate to your sport and the ground surface, and replace worn out shoes.


• Sleeping with too many pillows can cause neck pain. Instead try an orthopedic pillow if you normally sleep with more than one pillow.