November 2015
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Health Tip
Track Your Walks
Purchase a pedometer and start keeping track of your daily steps. Aim for 10,000 a day, but don't get discouraged if you're not there yet-the average woman takes about 5,000 daily. To boost your number gradually, add 500 more steps a day, every few days, until you hit the magic 10K.

(Source: FamilyCircle)


Hello and welcome to our November newsletter!


This month, we'll be sharing tips for holiday ergonomics, as well as tips for effective stretching.



Thanksgiving Ergonomics
Janel Davis Heitzmann, PT, CSCS


Holiday celebrations are right around the corner and many of us will be spending extra time in the kitchen preparing meals for the festivities. Last year the average Thanksgiving turkey was 15 pounds, so it's important to make your cooking as ergonomic as possible. Here are several tips from Tri Rehab and
  • Reduce the reach. Clear the countertops before removing items from the oven.
  • Invest in sturdy, well-fitting oven mits to reduce chances of burns. Mits that cover the entire forearm will allow you to carry items closer to the body.
  • Bend your knees, lift with the legs using a squat position.
  • Less is better when it comes to loading up the serving platter. The platter will be passed around the table, so keep the weight in mind. Lightweight platters are easier on the hands and shoulders and they can always be refilled a second time.
  • Have your family bring their walking shoes and take a post-dinner walk. Treat yourself to some fresh air and improved digestion of that heavy food.
Best of all enjoy your time with family and friends!
7 Practical Tips For Stretching
By Courtney Gordner
Stretching is one of the most essential aspects of a healthy fitness routine; however, it is often overlooked. Instead of thinking of this activity as a separate entity, consider stretching as a continuation of your exercise routine. By making this a part of your workout, you won't neglect the attention your muscles and joints require to perform effectively.

Whether using stretching as a way to wake up, get your mind in the game, or recover from strenuous activity, your body will reap its short-term and long-term benefits. In the moment, stretching is a great way to warm up the body and prevent yourself from overextension and injury. In the long run, stretching daily can help loosen your tendons and ultimately help your speed and posture later in life.

Taking these ideas into consideration, follow these 7 simple tips for stretching to add stretches back into your workout vocabulary.

1. Stretch and Stretch Often

Ultimately, your body can benefit from stretching daily. Many of us experience a somewhat stationary lifestyle at work or when we sleep, so we naturally need to warm our bodies after remaining immobile for long periods of time. For a mere  ten minutes of stretching, you can increase your strength, balance and flexibility. From working out to waking up in the morning, slow, easy movements can warm up the body. Just remember to be gentle; any jarring movements can cause injury and muscle tear.

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