Exercise and Nutrition are important part of health and wellness. We all need to pay attention to the nutrients that we take into bodies. Here are five tips for you and your family to have good balanced nutrition and fitness.
1) Protein – e.g. Poultry, Seafood, Eggs, Nuts & Seeds, Beans & Peas (about 5 ounce equivalents a day)
2) Grains – whole grains are better than processed grains; e.g. bread, rice, oatmeal, popcorn; eat carbohydrates in moderation – 3 ounce equivalent servings a day
3) Fruits – e.g. berries, melon, juices; eat or drink 2 cups per day
4) Veggies – e.g. dark green veggies, beans, peas, red and orange veggies e.g. green leafy veggies – broccoli, spinach, peas, orange, apples, bananas (2-3 cups a day ~ half of your plate)
5) Dairy – e.g. milk, yogurt, cheese, soy (3 cups a day)
Fluid intake especially in summer
Replenish fluids frequently as the temperatures rise and as your activity increases. Daily activity and exercise rounds out your nutrition program ~ keep moving and every step counts ~ activity is cumulative throughout your day.
Energy in/Energy out
A balance of energy intake (calories) and energy output (physical activity and exercise) is the desired outcome for health and wellness. Our bodies are well tuned machines that work automatically…when given the right tools.
For example: a 150-pound person requires 1500 calories a day. If you take a 30-minute walk, that is 100 calories expended. To maintain your weight, you can eat 1600 calories. (1600 calorie intake – 100 calories expended = 1500 calorie net).
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Health and wellness are critical to primary prevention of disease and a wide variety of health conditions. Now is a perfect time of year to focus on a new you!
DO YOU WANT TO IMPROVE YOUR FLEXIBILITY, MOBILITY, BALANCE AND RETURN TO DOING MORE ACTIVITIES WITH FAMILY AND FRIENDS? READ ON…
Health, wellness and prevention services are vital elements that your physical therapist can provide for you..
The American Physical Therapy Association suggests a comprehensive wellness check up yearly. The Annual Physical Therapy Check-up includes a Personal health profile, Disease risk profile, Physical examination, and Physical functional performance examination. Other special tests may be administered depending on your Personal health profile. Specialized and individualized recommendations are made to you to improve your areas of need. For example, balance
AHNew Physical Therapy provides health and wellness through a comprehensive examination. We provide individualized program to enhance your quality of life by providing strength, endurance, flexibility, balance and functional training especially to our aging and at risk populations. By initiating a health and wellness program, you can prevent and defer many of the complications of disease.
We perform examinations, evaluative assessments, critical thinking, movement analyses, and guided our patients/clients in formation of an individual plan of care that leads to improved functional quality of life.
In addition American Physical Therapy Association has had a few position statements (from 2006-present) that encourage patient/client health, wellness and fitness and management of disease. Health management of patients with disease are also encouraged. Additionally, physical therapists own health and wellness and fitness are advocated as we are examples to the population at large.
More recently (2017) the role of the physical therapists in diet and nutrition was included as a part of health and wellness, primary, secondary and tertiary care and within our scope of practice. Referral to other healthcare professionals is encouraged when special problems are identified.
Here’s wishing you a new you! A happy life is a healthy and active life!
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