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John F. O'Hara

John F. O'Hara
731 W Skippack Pike  Blue Bell  PA 19422
Phone:  610-277-4060
Office:  215-643-3200
Cell:  267-481-1786
Fax:  267-354-6973

My Blog

3 Tips to Make Healthier Choices, Permanently

August 28, 2017 1:03 am

The key to being healthier is creating healthier habits. No, not eating the occasional salad or dusting off your gym membership once a month, but creating real routines you can stick to.

Below are three simple suggestions from Herbalife Nutrition that will help make nutrition and exercise a permanent part of your lifestyle:

Stay Active - Our lives are busy, but take 20-30 minutes to move around, take a walk around the block, it will make a difference.  If you don't have 30 minutes, break it up into 3 – 10 minute sessions.

Stretch to Avoid Injuries - Tight muscles can lead to serious injury and muscle tears.  Prepare your body with fluid flowing stretches such as arm circles, leg swings and gentle bending. Then dedicate at least 10 minutes after your workout to loosen tight muscles with static stretches that you hold for approximately 30 seconds.

Proper Balanced Nutrition and Hydration - It's difficult to make the right food choices when you're constantly faced with temptation, or when you don't have a plan. Undoing a lifetime of poor nutritional choices takes time so it's important to stay strong and not get discouraged.Balanced nutrition and hydration are key to sustained energy and performance, and staying fit. Three things you can do include:

- Plan your meals ahead of time. We need to fuel our bodies and skipping meals can do more harm than good. If you find you're often skipping meals, find a meal replacement shake that's convenient and nutritious.  

- Hydration is one of the most overlooked aspects of exercise and diet and can often be the most harmful if not addressed.   60-70 percent of our body weight is water and it helps keep your joints lubricated and increases muscle endurance.

- Keep a food journal so that you don't go off track. Writing down what you eat can help keep you accountable for your choices, and allow you to notice eating patterns you may be unaware of.

Source: Herbalife Nutrition
 

Published with permission from RISMedia.


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3 Ways Pups Can Improve Seniors' Health

August 28, 2017 1:03 am

(Family Features)--Furry friends can play a significant role in pet owners' lives. The old saying goes, "dogs are man's best friend," and research shows they may be more than that. In fact, they just might be the key to keeping seniors active.

According to a study conducted by the University of Lincoln and Glasgow Caledonian University in collaboration with Mars Petcare Waltham Centre for Pet Nutrition, dog owners 65 and older were found to walk over 20 minutes more a day than seniors who did not have canine companions at home.

The study documented three key conclusions:

1. Dog owners walked further and for longer than non-dog owners.
2. Dog owners were more likely to reach recommended activity levels.
3. Dog owners had fewer periods of sitting down.

"Older adult dog owners are more active than those without dogs and are also more likely to meet government recommendations for daily physical activity," says Nancy Gee, human animal interaction researcher at Waltham. "We are learning more every day about the important roles pets play in our lives, so it's no surprise that pets are now in more than 84 million households. It's great to recognize how pets can help improve seniors' lives."

Walking with your pup can help both the pet and owner get in shape. Pets can keep older adults active and even help them meet the recommended public health guidelines for weekly physical activity. According to the study, on average, dog owners more often participated in 30 minutes a day of moderate physical activity and achieved 2,760 additional steps.  

However, the benefits of pet ownership go beyond physical activity. It's no secret that pets provide companionship. From reducing rates of stress, depression and feelings of social isolation, pets can play a significant role in improving people's lives, which ultimately can make pet owners happier and healthier.

Not only do pets serve as companions in their own right, studies have shown that dog owners can get to know their neighbors through their pets. Pets can even help facilitate the initial meeting and conversation, which may come as no surprise for many dog owners who have chatted with others while walking their dogs. For older adults who live alone or in a group facility, having a pet is also a great way to build relationships with others.

As senior citizens are celebrated on upcoming days that acknowledge older adults, it turns out living with a pet can be a healthy choice for seniors in more ways than one.

Source: Mars Petcare

Published with permission from RISMedia.


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