HEALTH BY NUMBERS

The CHI Franciscan Health team has some easy ways to help you own your healthy.

3 EASY WAYS TO INCREASE
YOUR WATER INTAKE

3 EASY WAYS TO INCREASE
YOUR WATER INTAKE

Proper hydration is essential to good health. Keep your fluid up with these tips:

  • Eat more fruits and veggies. Many are composed of over 80% water

  • Set a few alerts on your phone as a gentle reminder.

  • Use a straw. You drink more. And you drink faster.

 

4 DYNAMIC WARM-UP
EXERCISES

4 DYNAMIC WARM-UP
EXERCISES

Avoid injuries by beginning physical activities with these muscle-activating exercises:

  • SHOULDER SHRUGS

    Keep your arms straight, shrug your shoulders in big forward circles for 30 sec, then reverse direction for 30 sec.

  • BENT OVER TWIST

    Touch your right hand to your left foot, stand up, then touch your left hand to your right foot and repeat for 60 sec.

  • HIP CIRCLES

    Place your hands on your hips & move them in circles clockwise for 30 sec, then reverse direction for 30 sec.

  • FORWARD LEG SWINGS

    Kick one leg slowly forward and back as far as you can for 30 seconds, then switch.

Get help recovering from injuries >
 

3 Common
PREVENTIVE
SCREENINGS

3 Common PREVENTIVE
SCREENINGS

Screenings help detect health problems early, when they’re easier to treat. Ask your doctor about these:

  • Physical screening

    Every 1-2 years
    For men and women ages 30 and over About 30 minutes

  • Vascular screenings

    For men and women ages 50 and over (Or even younger if you have certain risk factors)
    3 exams that make up the screening
    15 minutes for each exam

  • Cancer screenings

    10-15 minutes for a mammogram
    30 minutes for a colonoscopy

 

4 PLACES TO CLEAR
YOUR MIND

4 PLACES TO
CLEAR YOUR MIND

Here are 4 places in and around Washington to find peace and quiet:

  • King County Parks

    King County Parks offer 175 miles of hiking trails. In their 200 parks you'll also find pools, rivers, forests, mountain vistas and quiet meadows.

  • Kitsap County Parks

    The Kitsap County Park System covers nearly 9000 acres and features several quiet wetlands destinations with hiking trails.

  • Waterfall Garden Park

    Come here to meditate near the soothing sounds of this beautiful 22-foot waterfall.

  • Pierce County Parks

    Home to 18 different parks, Pierce County also includes the Foothills Trail. This 25-mile long asphalt trail has a soft shoulder for relaxing equestrian outings.

 

4 TRICKS TO HELP WITH
PORTION CONTROL

4 TRICKS TO HELP WITH
PORTION CONTROL

Most of us eat out 2 or 3 times a week. Here are a few tips on how to eat with restraint:

  • Ask the server to pace out your courses so you don't eat as fast.

  • Split an entrée - but ask the kitchen to divide it onto two plates so it looks like a full meal when it's in front of you.

  • Start with a cup of soup. The broth and veggies will help you feel fuller before you dive into your entree.

  • Eat only one half of the bread on your sandwich (especially diabetics).

Get more info on nutrition and portion control >
 

3 WAYS TO SPEND TIME
WITH FRIENDS AND FAMILY

3 WAYS TO SPEND TIME WITH
FRIENDS AND FAMILY

Spending time with those who matter most to you can boost your spirits.

  • Download a free geocaching app

    Spend some time on a technological treasure hunt, exploring parks and open spaces to find hidden treasure chests.

  • Rediscover your own city

    Take the family on a Link light rail excursion with stops for museums, restaurants and public art installations. It runs 1.6 miles through Downtown Tacoma.

  • Try agritourism

    Take in the colors, smells and sounds of one of the 14 farmers markets in Pierce County.

 

3 THINGS TO MAKE
YOU LAUGH

3 THINGS TO MAKE
YOU LAUGH

It takes only 13 muscles to smile,
but 33 to frown. Smiling feels better too.

  • Take an improv class

    Try a free workshop and connect more to your funny bone.

  • Knock-knock contest

    Grab a partner and see who can tell knock-knock jokes the longest without cracking up. Try and reach at least 3!

  • Laugh at a local

    Spend 120 minutes watching Harry and the Hendersons, filmed right here in Washington!

 

3 ADVENTUROUS
PHYSICAL ACTIVITIES

3 ADVENTUROUS
PHYSICAL ACTIVITIES

The Pacific Northwest is a wonderland of amazing places to burn some calories. Start here:

If pain is limiting your mobility click here >
 

4 TIPS FOR GETTING
ADEQUATE SLEEP

4 TIPS FOR GETTING
ADEQUATE SLEEP

Getting less than 7 to 8 hours of sleep daily can impact your physical and emotional health. Try these sleep-inducing tips:

  • Avoid using computers or smart phones, watching TV, or playing video games at bedtime.

  • Get as much natural light as possible during the day and keep your bedroom dark.

  • Keep your bedroom between
    60 and 67 degrees.

  • Listening to music that has a slow rhythm of 60 to 80 beats per minute can lull you to sleep.

If you still can't sleep click here >
 

3 NEW THINGS
TO TRY

3 NEW THINGS
TO TRY

Get out of doing the same routine everyday. You'll be happy you did.

  • Start a daily journal

    Write for 20 minutes a day. Clear your mind and gain a new perspective on your life.

  • Practice meditation

    Try meditating 5 t0 10 minutes everyday and see the difference in your focus and concentration.

  • Run a marathon, just not all at once

    Run 1 mile 5 days a week and you'll finish a marathon in no time.

 
A Daily Reminder Download the Poster PDF