By Jennifer Ott, MPT
There are a few simple adjustments that can be made to your office set up to ensure you are sitting in proper alignment throughout the day.
1. Place your computer screen directly in front of you, about 20-40 inches from your face.
2. Your monitor should be at, or just below eye level.
3. Your keyboard should be positioned so wrists are not bent up or down or twisted. This may mean that you will need a wrist pad to rest the heel of your hands on, or a pull out tray to hold the keyboard ... Read More
12.02.2015 / Blog Posts Health and Wellness
By Deanna Jefferson, CPT
The 2015 holiday season is upon us, which means this year is quickly coming to a close. The end of an old year and the beginning of a new, is always a great time to reflect on the general direction in which things are developing and changing. As a health and fitness professional, I often check-in on the pulse of fitness trends in the coming year. Here are my predictions for some great fitness trends that are here to stay in 2016
1. Wearable Technology.
Devices like the Apple Watch and the Fit Bit have been ... Read More
11.30.2015 / Blog Posts Health and Wellness
As the holiday decorations go up, so does the stress level. From cooking to shopping to hectic airport travel, the season of giving can take a toll on your mental health. This holiday season, take a few simple steps to reduce your stress – the season should be about fun and family, not a constant headache.
Sleep, sleep, sleep!
Starting the day overtired and sleep deprived is a recipe for failure. Whether you have a long day of travel ahead of you or you’re taking the kids to get pictures with Santa, you need a full night’s sleep to ... Read More
11.18.2015 / Blog Posts Health and Wellness
By Deanna Jefferson, CPT
The cool weather is here and the holidays are quickly approaching. Holiday weight gain is such a daunting thought for many because Americans on average gain 1-3 pounds between November and January. Unfortunately, this tends to become permanent baggage. According to researchers at the National Institute of Health, most Americans never lose the weight they gain during the winter holidays. The pounds add up year after year, making holiday weight gain an important factor in adult obesity.
You don't have to fall victim to this. I find that thinking of how much exercise you'd ... Read More
11.16.2015 / Blog Posts Health and Wellness
Dr. Robert S. Berger of Charles County Dermatology
You have noticed that your hair is getting thinner- is it because Uncle Joe or Aunt Jane had thin hair, or some other reason? What can you do about it?
The most common cause of hair loss, by far and away, is the “inherited” type, or androgenic alopecia. This is the loss of hair due to sensitivity of the hair follicles to androgens over time. It is also called male or female pattern baldness. Women produce androgens, much lower than men, but do so just the same. As estrogen levels wane with ... Read More
11.11.2015 / Blog Posts Health and Wellness
"Our happiness depends on the habit of mind we cultivate" - Norman Vincent Peale, The Power of Positive Thinking
Mental health is just as important as physical health – we often fail to realize the impact negative thoughts have on our attitudes, work performances, and relationships. Combating negative thoughts isn’t easy, but it’s essential for a healthy lifestyle. In order to recognize the power of positivity, we must consciously take steps to increase the flow of positive thoughts.
Being consistently aware of your thoughts doesn’t come naturally, it takes practice and dedication. Here are a few tips to get ... Read More
Deanna Jefferson, CPT
This past Sunday, we witnessed our beloved Washington Redskins complete the biggest comeback in team history. Despite how improbable it seemed that we would take the win, our boys made invaluable plays that led to an amazing victory! Let's talk about invaluable ways that you can set yourself up for a comeback, no matter how much you've strayed away from a healthy routine. It always starts with something small. Maybe a string of late nights at work, turmoil in personal relationships, an injury, a new baby, or a long vacation that you had a little ... Read More
10.21.2015 / Blog Posts Health and Wellness
Jo Burton, PT, DPT
Walking 6,000 Steps a Day- the equivalent of 1 hour- may improve knee arthritis and prevent disability, according to a recent study published in Arthritis & Care Research.
Sitting can be harmful to your health. Try replacing sitting with the following:
-Get up from sitting once an hour for 10 minutes
-If you are watching TV, get up and walk around the house when a commercial comes on.
-When you are working in front of a computer, get up and walk around every hour.
-When you go to grocery store or mall, park in a space ... Read More
10.14.2015 / Blog Posts Health and Wellness
By Deanna Jefferson, CPT.
As fall creeps in and warmer temps creep out, it seems easier and easier to hang up those warm weather fitness habits in the closet with your swim suits and beach bags. Yes, going to the gym as it gets colder outside is not as easy as staying wrapped up in your warm bed---but you'll be glad you did. If drearier weather makes you lose motivation in the fall, here are some great tips to help avoid derailing months of healthy habits.
Buy new gear. Something about cute new clothes makes waking up and getting ... Read More
09.30.2015 / Blog Posts Health and Wellness
This #WellnessWednesday, break up your workout regimen with this trending workout- Tabata!
What is it?
Tabata is a high intensity interval training workout. The idea is that a shorter workout can be just as effective as long, drawn out exercises. Tabata calls for you to give 20 seconds of maximal effort in one exercise, followed by 10 seconds of recovery, to be repeated multiple times.
A common practice is to do a 20-minute Tabata workout, which consists of 4 rounds of Tabata (4 minutes each) with 1 full minute of rest between each round. There’s a wide range of ... Read More
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