The 10 Wellness Tips

1. Stay Physically Active - Make exercise an integral part of your life and enjoy the benefits of increased stamina and energy.

2. Perform both weight-bearing and resistance exercises. In weight-bearing exercise your muscles and bones work against gravity, e.g. walking or climbing stairs. Resistance exercises are weight-lifting exercises that may include free weights, machine weights, or resistive bands or some combination of the three.

3. Get enough sleep. It is recommended adults get a minimum of 7 - 8 hours of sleep a night.

4. Drink plenty of water. The minimum amount of water that you must drink everyday is half of your body weight in ounces. For example, if you weigh 150lbs, you should consume 75 ounces of water throughout the day (1/2 of 150 = 75).

5. Eat a well-balanced diet which should include nine servings of fruit and vegetables a day.

6. Maintain a healthy lifestyle with no smoking or excessive alcohol intake.

7. Go get a massage. Massage is for everyone and needs to be looked at as a health benefit and not a luxury. Commonly known benefits include relaxation, improved circulation and relief of muscle tension.

8. Reduce the amount of stress in your life or it will reduce you. Stress has been linked to many medical conditions, e.g. stokes, heart attacks, cancer and depression.

9. Perform deep breathing regularly. Breathe to allow the fresh oxygen to fill up your lungs. You will feel great.

10. Finally, live your life happily, resiliently, and optimistically. Laugh often. You are responsible to yourself to live your life to the fullest of your potential.


Written for Salus Homecare by Elizabeth Logue, Physical Therapist, Pres., On The Run Physical Therapy