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Start the New Year Off Right!

1) I want to try 👉 An anti-inflammatory diet

2) I want to learn 👉 How to work exercise into my routine

3) I want to participate 👉 In more healthy activities for my mind and body

If you’re looking to make 2023 your healthiest and happiest year yet, consider focusing on doable goals to boost your health and quality of life. It turns out that even small daily adjustments can have a surprisingly big impact on your health!

Here are three ways you can help yourself feel good and live that happy and healthy life that we wish upon others at the beginning of every year:

Try an Anti-Inflammatory Diet:

A diet rich in anti-inflammatory foods can help you ward off illnesses related to chronic inflammation. In fact, it’s a key part of successful aging and living your best life!

An anti-inflammatory diet isn’t about quick weight. It’s about small lifestyle changes and embracing certain foods that make you feel good and give you more energy!

Tips for Anti-Inflammatory Eating:

🍠 Add antioxidants: Found in colorful fruits and vegetables, such as leafy greens, berries, and avocados. Eat a rainbow of fruits and vegetables.

Pay attention to how certain vegetables like nightshades make you feel. These may contribute to inflammation in some people. Nightshades include tomatoes, eggplant, white potatoes, and peppers.

Tip-Rather than eating a white potato- try eating a sweet potato.

🌰 Add omega-3s: Omega-3 fatty acids have enormous benefits for your body and brain, including the regulation of inflammatory processes. You can get your omega-3s from fish and high-fat plants, such as walnuts, algae, and flax.

-nuts and seeds may contribute to inflammation in certain individuals- please pay attention to how they make your body feel.

🥩 Eat more lean meats: chicken, fish, venison, turkey, and other lean meats.

🥑 Replace processed oils with avocado oil, olive oil, or coconut oil

🍬 Try getting rid of refined or processed sugars

🍚Try high-fiber, unprocessed carbs: Replace your white bread and rice with seeded, sprouted, or whole or ancient grains.

🥤 Reduce “bad for you” foods: Avoid deep-fried foods, sugary drinks and snacks, and processed packaged foods.

Certain food types such as gluten, dairy, soy, nuts and seeds, eggs, legumes, grains, processed vegetable oils, refined or processed sugars, and foods with additives and artificial sweeteners may trigger inflammation and auto-immune symptoms in certain people.

Everyone’s needs are different. At the end of the day, it is important to listen to your body and find foods that give you more energy and make you feel good!

Learn How to Work Exercise into Your Daily Routine:

There are lots of fun and simple ways to build exercise into your daily routine.

According to the Physical Activity Guidelines for Americans, you should do at least 2½ hours a week of moderate-intensity aerobic exercise, like brisk walking. Being active at least three days a week is best, however, doing anything is better than doing nothing at all.

For those of you that may not be able to find the extra time or may not be physically able to participate in organized Physical Activity, there are various activities of daily living and household tasks that allow you to "work exercise into your routine"

Some of us may dread participating in household chores, however, there are many benefits to them. Not only do we feel accomplished after, but there are also some amazing physical benefits.


Take your dog for a walk

Take out the trash

Walk around your house from room to room


Build up your walking endurance


Cooking or preparing meals


Work on your standing tolerance, leg strength, and upper extremity strength


Picking up objects off the floor

Unloading/loading the dishwasher

Doing laundry


Get your squats in-build leg strength, work on positional changes, and build your coordination.


Sweeping/vacuuming have excellent cardio benefits


Builds coordination, works on balance, strength, and endurance


Organizing the closet


Hand-eye coordination, encourages overhead reaching, works on standing tolerance, and improves balance


Clean the pool- use a skimmer


Allows you to work on arm strength and core stabilization

Participate in Healthy and Enjoyable Activities:

Participating in activities that you enjoy, will help to improve both your physical and mental health. Finding the time to do what we love has many positive health benefits.


🚶‍♀️ Go grocery shopping

🚶‍♀️ Try out free demonstration exercise classes at your local senior center or fitness center

🚶‍♀️ Go for a walk or hike in a park

🚶‍♀️ Participate in community-sponsored fun runs or walks

🚶‍♀️ Yard work such as raking, digging, planting, and gardening

🚶‍♀️ Try participating in Pilates or Yoga videos at home- make sure to get a comfortable mat or chair!

🚶‍♀️ Kick a ball around, shoot around a basketball, play catch with your grandkids

🚶‍♀️ Play hide and seek or tag with your kids or grandkids

🚶‍♀️ Go for a walk on the beach

🚶‍♀️ Go on a nature walk or visit a nature preserve

🚶‍♀️ Listen to music

🚶‍♀️ Read a book

🚶‍♀️ Do a crossword puzzle

🚶‍♀️ Play cards

It is important to remember that everyone’s body is different. Be sure to pay attention to how your body feels after participating in certain exercises and activities. Check-in with yourself daily. Listen to your mind and body and believe in yourself!!

“You must make a choice to take a chance or your life will never change.” -Zig Ziglar

Visit our website or call F.I.T. PT today to learn more about how our team of Physical, Occupational, and Speech Therapists can help you reach your wellness goals in 2023!

(561) 501-1983

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