SUMMER 2020A Special Publication from The Everett Clinic

Healthy Living

Do you want to increase your exercise, but worry about your knees (or hips, or back)? You can protect your joints—and still get the health benefits of a

great workout—by engaging in low-impact exercise. Low-impact exercises are less stressful on your joints than high-impact activities, such as running and jumping rope. They’re also a good option if you’re brand new to exercise or have an injury or chronic condition.

Here are some great low-impact exercises:

Low-impact ExerciseGet Movin’

Protect your skin Ah! The joys of summer! Warm, sunny days are here and it’s a great time to get outside. It’s also a good time for a reminder about reducing your risk of skin cancer.

Protect your skin by avoiding sun exposure from 10 am – 4 pm when UV radiation is the highest, using a broad-spectrum sunscreen (SPF 15 or higher, 30 or higher for extended outdoor activity) and wearing sun-protective clothing. Remember it’s important to take these steps year around (not just in the summer).

Early detection is key. Examine your skin head-to-toe every month. If you have any concerning moles or spots on your skin, make an appointment with a dermatologist for a skin check.

Source: https://www.cdc.gov/cancer/skin/basic_info/prevention.htm

Staying Healthy

■■ Walking: Walking is one of the most popular low-impact exercises. It can be done almost anywhere, and doesn’t require a gym membership or special equipment (other than a pair of sturdy walking shoes). If you’re just starting out, begin with 10-15 minutes each day and gradually add more time. Consider inviting a friend. Chatting while you walk can make the time fly by.

■■ Gardening: Gardening has many benefits beyond a beautiful curb appeal. Gardening can reduce stress and help you have a higher mental clarity. Spending time in nature can be tranquil and healing. Gardening can be done in 30-40 minute segments, or however long you chose. If you enjoy gardening you will probably forget that you are getting exercise!

■■ Virtual Group Exercise Classes: The YMCA is currently offering online workout classes that can be completed in your home at no cost. They have various types of classes including: Yoga, Active Older Adults, Tai Chi, and more. Go to ymca360.org for more details.

■■ Mind-body exercise: Consider incorporating mindfulness into your exercise routine by trying yoga, meditation or Tai Chi.

Whatever form of exercise you choose, remember consistency is key. Always check with your healthcare provider before starting any exercise program. Find something you enjoy and keep on moving!Source: https://www.canr.msu.edu/news/what_are_the_physical_and_mental_benefits_of_gardening

You are receiving these materials as a part of your enrollment in The Everett Clinic’s Disease Management program. Participation is limited to patients in select health plans. The content is designed to reinforce, not replace, information or instructions given to you by your healthcare provider. If you have questions about the Disease Management Program, please call 425-317-5428.

3901 Hoyt Avenue■■■■■everett, WA 98201

What do you want to do for your health? Do you have a goal in mind? Are you thinking of improving your eating habits or becoming more active? We all know goals can be difficult to stick to. You may have the best intentions, but tend

to lose sight of your goals when life gets in the way. Committing your goals to paper is one strategy for keeping them in view. The best way to achieve success is to set clear and achievable goals by thinking SMART as you write them down.

Setting Wellness Goals

Source: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/ways-get-closer-achieving-goals/art-20267230

Think SMART:Specific. Be specific, rather than general, when setting your goal. For example,

instead of a general goal to “exercise more”, you might write “wear a pedometer and walk 10,000 steps every day for the next three months.”

Measurable. Establish clear criteria for measuring progress toward your goal. Ask how much, how many times and how will I know when I’ve accomplished my goal. For example, “10,000 steps” answers the question “how much?”

Achievable. Break down goals into achievable objectives to keep from becoming overwhelmed. Then focus on one objective at a time. For example, focus on a daily goal of 10,000 steps per day.

Realistic. Make sure your goal is realistic and will work with your personal and situational factors. Avoid setting unreasonable expectations.

Timely. When will your goal be achieved? The example above incorporates two times — a daily goal (walking 10,000 steps) and a longer-term goal (three months).

Eat your veggies!Diets rich in fruits and vegetables

can help you lower your risk for heart disease, lose weight and add more fiber, nutrients and antioxidants to your diet. The USDA recommends adults eat between 2½ – 3 cups of vegetables a day. In general, 1 cup of raw or cooked vegetables or 2 cups of raw leafy greens count as one serving from the vegetable group. For many people, it can be difficult to get in all those veggies. Here are some tips from the USDA for adding more vegetables. For more healthy eating tips, visit choosemyplate.gov.

Tips to include more vegetables in your diet:■■ Stock up on frozen vegetables

for quick and easy cooking in the microwave.

■■ Buy vegetables that are easy to prepare such as pre-washed bags of salad greens. Add baby carrots, pre-shredded cabbage or cherry tomatoes for a quick and easy salad.

■■ Keep a bowl of cut-up vegetables in a see-through container in the refrigerator (such as carrots, celery sticks, red or green pepper strips, broccoli florets or cucumber slices).

■■ Plan some meals around a vegetable main dish, such as a vegetable stir-fry or soup.

■■ Include chopped vegetables in pasta sauce and consider replacing some of the pasta with veggies.

■■ Use pureed, cooked vegetables or cauliflower to thicken stews, soups and gravies.

■■ Try a main dish salad for lunch (but remember to go light on the dressing).

■■ Add spinach to soups, stews and casseroles.

Eating Well

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SOURCE: https://www.nlm.nih.gov/medlineplus/