HEALTH BY NUMBERS

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

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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.    

3 EASY WAYS TO INCREASE  YOUR WATER INTAKE

3 EASY WAYS TO INCREASE YOUR WATER INTAKE

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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 >

4 DYNAMIC WARM-UP  EXERCISES

4 DYNAMIC WARM-UP EXERCISES

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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    

3 COMMON PREVENTIVE  SCREENINGS

3 COMMON PREVENTIVE SCREENINGS

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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 PLACES TO CLEAR  YOUR MIND

4 PLACES TO CLEAR YOUR MIND

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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 >

4 TRICKS TO HELP WITH  PORTION CONTROL

4 TRICKS TO HELP WITH PORTION CONTROL

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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 WAYS TO SPEND TIME  WITH FRIENDS AND FAMILY

3 WAYS TO SPEND TIME WITH FRIENDS AND FAMILY

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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!

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3 THINGS TO MAKE YOU LAUGH

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ADVENTUROUS PHYSICAL ACTIVITIES

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

Bike around Bainbridge Island

Take a ferry across the Sound for a 33-mile loop offering great views of the Seattle skyline.

Hike up Mount Si

It’s less than 30 miles from downtown Seattle and offers incredible vistas along the 4-mile hike to the top.

Paddle board through St. Clair Lake

The perfect size for a variety of levels, this lake provides a scenic 6-mile round trip.

If pain is limiting your mobility click here >

3 ADVENTUROUS  PHYSICAL ACTIVITIES

3 ADVENTUROUS PHYSICAL ACTIVITIES

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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 >

4 TIPS FOR GETTING ADEQUATE SLEEP

4 TIPS FOR GETTING ADEQUATE SLEEP

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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 to 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.

 

3 NEW THINGS TO TRY

3 NEW THINGS TO TRY

A Daily Reminder


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