CHI - St. Francis

Regular physical activity is a key part of a healthy lifestyle. It keeps your heart healthy, helps you maintain a healthy weight, and can stave o symptoms of mental health conditions, such as depression and anxiety. Most adults should get at least the recommended 150 minutes of moderate activity each week. Fitting that into your schedule, even when broken down into half-hour segments, can be dicult. One way to make it easier is to do something you enjoy. If you're happy and feel condent when you exercise, you're far more likely to want to do it again. For fun, nontraditional exercise options, try: • Attending a dance class • Going to a bounce park or jumping on a trampoline • Jumping rope • Kayaking or paddleboarding • Playing disc golf • Rock climbing • Rollerblading As long as your physical activity of choice contains some combination of aerobic exercise and strength training, it doesn't matter what you choose. What matters is that you're dedicating time to keeping yourself healthy. Listen to Your Body If you want exercise to stay part of your routine, you have to take care of your body. That means listening to what it needs and addressing the issue at hand when you're injured or even just sore. That's where therapy can help. Therapy isn't just for rehabilitating injuries in a safe, healthy manner. It can also be used to strengthen areas of weakness, such as balance, strength, or coordination, which can then prevent future injury. Preventing injuries keeps your body strong and your exercise routine uninterrupted. Interested in learning more about physical therapy at CHI Health St. Francis Health? Visit www.sfcare.org/RehabilitationServices or call 218-643-0345. Fuel Your Workout In order to get the exercise you need to stay in shape, your body needs fuel. To be at your healthiest, you have to choose the right kind of fuel. Since aerobic exercise requires cardiovascular fitness, give your heart a hand and stick to a diet that treats it right. Key components of a heart-healthy diet include: � Fresh or frozen vegetables, particularly dark, leafy greens � Fruits, including options high in fiber, such as apples and oranges � Whole grain versions of breads, cereals, and pastas � Lean protein, including fish high in omega-3 fatty acids � Healthy fats like avocados, raw nuts, and olive oil Steer your diet away from added salt, as well. Avoid processed, canned, or boxed foods, and check the sodium content if you use frozen, steam-in-bag vegetables. Limiting salt doesn't mean giving up flavor, however. Use this as an opportunity to branch out and season foods with fresh herbs or dried spices, such as cumin, basil, thyme, or rosemary. Making exercise part of your routine takes eort. What keeps you going? What Keeps You Fit? CHI St. Francis Health Rehabilitation Team www.sfcare.org 3

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