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Tips for healthy living:
Healthy living means making positive choices that enhance your personal physical, mental and spiritual health. You make these choices when you:
- Healthy weight. Eat nutritiously, choosing a variety of foods from all of the food groups as suggested by the Food Guide will help with weight loss;
- Exercise. Stay physically active to keep your body strong, reduce stress, and improve your energy.
- Choose not to smoke; and
- Put an end to other negative lifestyle practices such as bad posture and habits.
Phone :: Vehicle :: Lifting :: Posture :: Pillows :: Rest :: Bathing
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- Switch hands when using the phone.
- Do not cradle the phone in the crook of your neck. It will destabilize the cervical spine, cause neck pain and require more care.
- Secretarial and salespeople who use the phone a great deal should look into purchasing a lightweight headset.
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- Sit on the edge of the seat when getting in, then swing both legs together, pivoting on an axis.
- Do not put one leg in first and then sit down heavily as you could sprain your lower back.
- If the length of the seat is too close to the dashboard, move it back when getting out so it's ready when getting back in. Particularly important for patients with low back pain.
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- Everyone knows the correct way to lift; most of us don't do it. DO IT! Bend those knees and avoid back pain.
- There are circumstances where it is difficult to lift correctly, particularly getting bags in or out of a car. The bumper does not allow one to bend the knees. Bring the grocery bag to you first and lift carefully.
- If it is repetitive lifting, make it easier! Take breaks. Use equipment to help.
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- Sitting should be upright, not slouched.
- Walking should be with the head level or slightly elevated, not looking at the ground.
- If good posture cannot be maintained, use cushions, upright chairs, or other equipment to assist you.
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Use correctly as directed.
- Spine problem + bad pillow + bad position = rest (sometimes). Healthy spine + correct pillow + correct position = quality rest and healing.
- The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows; never lie on a couch with your head on the armrest.
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- Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration as well as maintenance of normal health.
- Be sure to get plenty of sleep to allow your body to recuperate and repair.
- Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
- Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is time to sleep.
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When bathing, sit rather than recline in the tub. Lying your back against the tub may cause a vertebra to slip out of its normal position. If you are tired and wish to relax, it's better to be in bed.
Healthy living choices are affected by where you live, work, learn and play. Keeping yourself informed about positive health practices within your environment is an important way to improve your overall health and sense of well-being.
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