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Creating a Healthy Lifestyle

Creating a Healthy  Lifestyle

Tag Archives: Body Weight

Monitor Your Course

06 Wednesday Feb 2013

Posted by creatingahealthylifestyle in Healthy Body

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Adjusting Eating and Exercise, Body Weight, Eating Well, Health, Healthy Body, Healthy Lifestyle, Monitoring Health, Monitoring Weight, Physical exercise, Sleep, specific weight, Weight Loss

Monitor Your CourseWhen traveling by car, boat, airplane or space craft, the driver or pilot must monitor the course and make adjustments as necessary. We can apply this same principle to our bodies; our health and our weight.

If we pay good attention to how our bodies feel, we can tell when we are hungry, tired, or rundown.  These signals cue us to eat, get more rest or sleep, and take better care of ourselves.

If you are interested in decreasing your body weight or maintain a specific weight, one way to monitor how you are doing is to weigh yourself every day or two.  The scale will let you know if you need to make adjustments to your eating or physical activity. Another way to monitor your weight, but not as precise, is by how your clothes fit.

What other ways do you monitor your health?

Love, Health & Happiness,

Phyllis

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Recovering from Back Pain

10 Tuesday Jul 2012

Posted by creatingahealthylifestyle in Healthy Body

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Back Exercises, Back Injury, Back pain, Body Weight, Chiropractor, Core Strengthening, Feldenkrais Method, Personal Trainer, Physical exercise, Physical Therapy, Restorative Yoga, swimming, Walking, Yoga

It’s estimated that 80% of adults will experience back pain at some point.  Most of us don’t learn how to take care of our backs until we have a back injury, myself included.

When I was in my late 20’s, I was pushing a shopping cart full of groceries with my 4-year-old daughter in it.  We were in a new area and I didn’t see the potholes in the parking lot. The basket started to tip, and the next thing I knew, I had a severe back injury.  I was in pain for almost two years, then was referred to an orthopedic surgeon who gave me a booklet of back exercises, and a week later I was pain-free.  I have always wondered if I had these exercises earlier if I wouldn’t have had to suffer so long.

Here are some tips to help you recover from and prevent back pain:

1. First, get an assessment of your back pain or injury so you know what you are dealing with.  Then if given the okay, try specific back exercises. For photos and instructions click here. Once on the website scroll down to the photos. You can also ask your doctor, chiropractor, personal trainer or physical therapist, for back and core strengthening exercises.

2. Get regular exercise.  Do low-impact activities, like walking or swimming, to get more blood flowing to your back muscles and to loosen them up. People who exercise regularly tend to have less back pain.

3. Take basic or restorative yoga classes, or Feldenkrais awareness through movement classes.

4. When lifting, bend with your knees, not with your back.  Hold objects close to your body, it puts less strain on your back.  And when in doubt, ask for help.

5. Take a stretch break every 30 minutes from sitting at the computer or on the couch.

6. Maintain a healthy body weight.  Carrying excess pounds puts strain on your back. If losing weight is your goal, aim to gradually lose 1-2 pounds a week.

Love, Health & Happiness,

Phyllis

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