WELLTRAX

How to Incorporate Exercise Into Your Daily Life

During this crazy time in the world right now, many of us have a hectic lifestyle or feel like we don’t have time to exercise or focus on fitness. But you can! You can create a healthier lifestyle for yourself by incorporating fitness into your current daily habits. Some people may be fearful or concerned but, as restrictions become lifted, everyone will be able to do more to further their fitness goals. With a fast paced and busy life, you can still take a moment to better yourself with exercise to improve your mind and body. Even just 5 minutes of any activity with movement will help! Overall, stay positive and remember that simple improvements can lead to big changes. Just remember to maintain a safe environment with social distancing.

Here are 9 ways to simply incorporate exercise into your daily life:

• Walk during your lunch hour
• March in place
• Go on a bike ride
• Take the stairs instead of the elevator
• Go for a walk in your neighborhood
• Move around during television commercials
• Walk or stand during phone calls
• Attend a virtual exercise class
• Be active with your family, friends, and pets. It is a fun way to spend time together and it is good for your health too. 

Article by Lindsey Lewis

 

Self Care Through Hydration - Part II

Article by Carol Martin

License Massage Therapist

License # MA82720

Although there are numerous ways to achieve improved self care, such as a self massage, hydration is one key aspect to your life as it helps your overall bodily functions. With massage, the body becomes dehydrated because the muscles release fluid with water and electrolytes which are circulated through the body and then released to the kidneys to be released from the body. The kidneys are unable to function properly without enough water. A primary function of the liver is to metabolize stored fat into usable energy however, if the liver has to do the work of the kidneys, it can’t operate at full speed. The body perceives not drinking enough water as a threat to survival and begins to hold every drop which causes fluid retention. This is why it is important to drink a lot of water after a massage to rehydrate your body. 

When your body is massaged, whether it is with the self massage techniques or it is from a massage therapist, the tension and knots within the muscles are improved along with the circulation throughout your body. When this happens fluid is released along with metabolic byproducts. These toxins become circulated throughout your body which is why water becomes so important. Drinking water hydrates the kidneys to productively flush out all these toxins.

Overall, next time you have a massage or use self massage techniques, remember to hydrate your body!

 

Do you keep track of your daily water intake?

To know the recommended amount of water that you should drink everyday, use this equation:

Body Weight divided by 1/2 and then multiplied by 1oz.

Self Care Through Self Massage - Part I

Carol Martin

License Massage Therapist

License # MA82720

As a licensed massage therapist for approximately twenty six years, I am well aware that massage is crucial for both body maintenance and recovery. While massages are now opening up across our communities, you may be hesitate to get one right now or you may be looking for alternative ways to accomplish your self care needs through massage. In the meantime, here are some alternative tools and methods that you can utilize on your own to give your body the best self care possible with a self massage.

• Foam rollers are utilized to give pain relief due to tight muscles. It entails lying on one's back on the sore spot and resting there for thirty seconds or more. With this, the pain will decrease approximately seventy percent. Repeat steps.
• Tennis balls are objects I mention to nearly every client I work with. It simply consists of two tennis balls in a long sock. Tie a knot, throw it over your shoulder, and lean against the wall in the tight area. You are in control as to the amount of pressure you apply. Hold for thirty or more seconds depending on the intensity of the pain. Repeat steps. You should feel relief.
• Vibration, a Hypervolt Massage Gun, and a TheraCane, also achieves the function of self massage. In addition, the vibration jiggles sore, tight muscles for blood circulation which can help relieve pain. Intense deeper pressure can be applied to a specific area by means of a massage gun and with the TheraCane. Contrast these therapies for approximately fifteen minutes each. Ice compressions and heat, as in an epsom salt bath or heating pad, along with other massage tools are beneficial as well.

In addition to self massage, stretching is another method that can be used for self care. Stretching regularly or stretching through yoga, biking, walking, swimming, and even movement in the pool, yields the benefits of greater flexibility and increased range of motion. This increases blood flow to muscles helping to heal and prevent back pain, give stress relief, and improve posture.

Pictured below are the tools that Carol suggests:

 

    Foam Roller       Tennis Balls     Massage Gun       TheraCane

Spiked Massage Ball