Posts Tagged ‘healthy lifestyle’

Top 5 Health Tips for a Healthy Lifestyle

women walking in park to do yogaAs we all know, regular exercise is an important part of a healthy lifestyle. But because of various injuries and/or health conditions, instead of running on a treadmill or jumping rope, many people (especially those with back pain) must choose to participate in low-impact activities. If you’re someone who is impacted by musculoskeletal issues, ranging from tender joints to osteoarthritis, check out the five activity options below for healthy ways to stay active without all the wear and tear.

1. Swimming

Swimming is a great way for everyone to stay active, but it is especially well suited for those seeking a low-impact way to get or stay healthy. Stiff and sore joints, especially for those with lower back pain, can benefit from the buoyancy of water and the fact that your body bears less of its own weight when underwater. The increased resistance afforded by water (vs. air) means exercise can be even more effective in building not only strength but also your range of motion.

2. Yoga

Because the foundation of yoga is stretching, it is an ideal exercise option for those requiring low-impact options for staying fit. The slow and gradual movements associated with yoga allow the body to gracefully ease into each position and ensure joints avoid taking on the heavy impact associated with many other forms of exercise. Yoga can help you become more flexible and has a wide range of mental and physical health benefits – all while going easy on your body.

3. Walking

Walking is one of the best ways to stay active and to make a positive healthy change in your life. Get your steps in by walking indoors or outdoors – with a friend or by yourself. Using a tracking tool is another great way to challenge yourself or others, and it can even motivate you to walk more.

4. Cycling

Cycling is a fantastic low-impact way of working cardiovascular exercise into your routine. Both indoor and outdoor cycling allow you to incorporate resistance training into your workout and get the heartbeat up to burn calories, build stamina and boost your overall healthy lifestyle!

5. Tai Chi

Rooted in a combination of martial arts and meditation, tai chi provides core strengthening, balance, and aerobic benefits, along with an opportunity to get in some time for deep breathing and stress relief as well. Leveraging slow, graceful movement, tai chi removes the impact from your workout and is easy on the joints while reducing stiffness and even improving your sleep!

These are some great options for low-impact exercise. What are your other favorite low-impact exercise options?

The Wellness Center at Emory Decatur Hospital has classes and programs to help you continue living a healthy lifestyle. With a fully equipped gym, indoor pool, and mix of aqua and land classes, we can help you reach your personal health goals. Call 404-501-2222 today to join and book your free fitness assessment.

Emory Healthcare

Staying healthy is important, and at Emory Healthcare we’re here to help you find the care you need when you need it. With more than 2,800 doctors and 300 locations, including 11 hospitals, as well as primary care offices, urgent cares and MinuteClinics, we’re delivering specialized care across the region. Find a doctor near you to help you get and stay healthy.

Need help finding a location or specialist that’s right for you? Registered nurses at Emory HealthConnection are here to help. Call 404-778-7777 from 7:30 a.m. to 6 p.m. EST (M-F).

Top 5 Reasons to Join Emory Johns Creek Hospital for Its 2014 5K Scrub Run and Community Health Fair

scrub-run-ad1The Emory Johns Creek Hospital 5K Scrub Run and Community Health Fair continues its tradition of providing free health screenings, a casual environment in which community members can chat with physicians and an opportunity to visit with more than two dozen vendors.

The event is on Saturday, May 17, from 8 to 11 a.m. Registration for the 5K begins at 6:30 a.m. A 100-yard dash for kids 10 & under starts at 9 a.m. All dash participants receive a free doctor’s kit.

Why should you be there?

  1. It’s free! Get free health screenings, including blood glucose, blood pressure, cholesterol, bone density, body mass index (BMI) and more.
  2. Learn about health & wellness issues, such as what you need to know about symptoms of a stroke and the beginnings of a heart attack, know when to go to the ER, and the importance of following your doctor’s recommendations for breast and colorectal exams.
  3. Chat with physicians from the hospital and around the community, including orthopedic and plastic surgeons, oncologists, gastroenterologists, podiatrists, ENT specialists, pediatricians and women’s health specialists.
  4. Kids both big and small can meet members of the Johns Creek fire and police departments, including the K-9 unit, and do hands-on craft projects with Home Depot representatives. Don’t forget the 100-yard dash for kids 10 & under.
  5. Cheer on the 5K Scrub Run participants as they cross the finish line. Want to run or walk in the 5K? Register before May 1 and pay only $25. Register May 2 through May 16 and pay only $30. And for the procrastinators in the bunch, you can register the day of the race. The race-day registration fee is $35. Strollers and dogs welcome. Register at emoryjohncreek.com/festival2014. All proceeds from the Scrub Run benefit the Chattahoochee High School Cross Country Team and the Emory Johns Creek Hospital Foundation.

Community Relations Director Bev Miller says the community health festival and 5K event is an important part of the hospital’s outreach effort to give the community greater access to general health and wellness information. “We see events like our health festival and our Ladies Night Out in October to be a really important part of the service we strive to provide to the community, but we also work really hard to make it fun, casual and most importantly, accessible,” she says.

For more information, visit emoryjohnscreek.com/festival2014 or:

For race information, call 678-474-7744.
For festival information, call 678-474-8017.
For sponsorship opportunities, call 678-474-8330.

10 Small Steps You Can Take for Your Health, Today!

Healthy Tips Weight Loss Tips

Improving the health and wellness and of our community is our number one priority. Recently, Joe, one of our most successful weight loss patients, reminded us during an online chat that no matter how small the steps or how large the goal, small changes can add up to have a big impact on our health. To help you take the first step(s) toward improved health, we’ve outlined our top ten steps for improving your health today!

1) Take the Stairs
If you’re looking for ways to take baby steps towards better health, taking the stairs is (literally) one of the best places to start. Making small lifestyle changes that incorporate more physical activity into your daily life can add up to have a big impact. Climbing just two flights of stairs a day can lead to 6 pounds of weight loss per year!

2) Don’t Skip Meals, Especially Breakfast
When you skip meals, especially breakfast, you lose an opportunity to kick start your metabolism and may often end up consuming more calories on the days you skip meals. As our registered dietitian, Meagan Moyer puts it, “Eating only one or two large meals at the end of the day is like throwing wood into a fire that has no flame.” Skipping meals will slow your metabolism and trick your body into storing fat in anticipation of an upcoming period of starvation. Consuming small snacks between meals–instead of simply eating three large meals per day–can increase your metabolism and curb your hunger.

Here are a few snack ideas & tips to try >>

3) Stay Hydrated
Making up more than 60% of our total body weight, water is clearly a critical component to our health and well being. Just a few of the benefits of staying hydrated include:

  • improved weight loss efforts
  • healthier, glowing skin
  • increased mental & physical energy
  • illness prevention

Check out these additional hydration benefits & tips >>

4) Breathe…Deeply!
Many of us forget that oxygen is the most important chemical in our body. 70% of our bodies ‘waste products’ are removed through breathing. Proper breathing can make the heart stronger, improve weight loss efforts, boost energy levels and stamina, and increase circulation.

Learn more about the benefits of breathing >>

5) Skip Dessert…Unless It’s Fruit…or Dark Chocolate
Reducing or eliminating simple sugars from your diet is a good way to lower your risk for excess weight gain, diabetes and heart disease. Many baked confections and desserts contain trans fats that should be avoided. If you’re sweet tooth won’t leave you alone, grab a bowl of fruit or a piece of dark chocolate. The phenols in dark chocolate may help lower blood pressure, while its flavanols help keep LDL cholesterol from becoming oxidized and clogging up coronary artery walls.

Learn more about the health benefits of dark chocolate >>

6) Nap
As a culture, Americans are becoming more and more sleep deprived. There are countless negative side effects of sleep deprivation, but an easy remedy for most of them– napping! Alertness and physical performance can be improved by napping, and so too can our psychological well being. Furthermore, sleep deprivation can also cause your hormones to fluctuate, which can result in unnecessary weight gain. Remember, no matter how busy you are, sleep is not a luxury, it is a priority.

7) Wash Your Hands More Often
Washing your hands regularly, and in the right way, can drastically help limit the spread of illness and harmful bacteria. Here are a few tips to make your hand washing most effective:

  • Rub hands together with warm water and soap for at least 15 seconds
  • Always wash your hands after using the bathroom, changing diapers, cleaning up after your pets, or handling money.
  • Always wash your hands before eating.
  • Don’t cough or sneeze into your hands.
  • Refrain from putting your fingers in your eyes, nose, or mouth.
  • Avoid touching people and surfaces with unclean hands.

Check out these additional hand washing tips >>

8) Reduce Your Sodium Intake
Salt consumed at the recommended serving size of 2300 mg a day is fine for seventy percent of the population who are not considered sodium sensitive. The problem is that on average Americans consume two to three times the recommended serving size…every day. According to the Centers for Disease Control (CDC), about ninety percent of Americans eat more than the recommended amount of salt. In fact, if you dined out for even just one meal today, it’s possible you’ve already reached or exceeded your sodium allotment for the day.

Learn more on why it’s a good idea to be mindful of your salt intake >>

9) Act Now to Strengthen Your Bones & Joints!
Joint pain can be debilitating. Fortunately, there are steps you can take to strengthen your bones and joints now and protect them in the future. For example, maintain a healthy weight. Carrying extra weight can cause significant joint pain and damage over time. Help prevent osteoporosis by getting plenty of calcium via dairy products, leafy green vegetables, or in supplement form. Eat more fish to up your intake of omega-3 fatty acids, which have been shown to reduce joint pain and stiffness in people suffering from arthritis. If you’re not a fish fan, you can take fish oil supplements instead. Also make sure to get plenty of vitamin C, which helps speed the recovery of damaged muscles and ease joint pain. Citrus fruits, guavas, red bell peppers, and Brussels sprouts are all great sources of vitamin C.

Learn more about joint health >>

10) Moderate Your Alcohol Intake
Alcohol not only adds hundreds of calories to your diet – a regular beer can add up to more than 150 calories while a glass of wine can cost you 100 calories – but it also temporarily halts your body’s ability to burn fat. So, while the beer you had with pizza and wings might not be a major caloric offender, your body insists on breaking down the calories from the alcohol first, leaving the calories from what you ate to get stored as fat.

Learn more about how wine affects your waistline >>

Do you have additional tips that have helped you improve your health? Share them with us in the comments below!