CHI Franciscan

Get Connected CHI Franciscan Health has multiple locations to serve you across western Washington. Visit chifranciscan.org or call us at 888-825-3227. • On Twitter: @fhshealth • On Facebook, Instagram and YouTube: @FranciscanHealth You may also download our iOS app in the App Store or our Android app in the Google Play Store. CHI Franciscan Health complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability or sex. For more information, see link on our home page at chifranciscan.org. ATENCIÓN: si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. 注意：如果您使用繁體中文，您可以免費獲得語言援助服務。 Stay warm and dry by wearing multiple layers that you can peel off while you are exercising or working outside. Cool Weather Workout LAYERING TIPS 30 DEGREES When the temperature is colder than freezing, consider adding an insulating layer of down to your ensemble. Down is not waterproof, so don't count on it as your outer layer, especially in the snow. A scarf can help keep your neck and face warm. Add a hat and warm gloves to protect exposed skin. 40 DEGREES Up the warmth f ac tor as temperatures drop by adding a layer of f leece bet ween your base layer and outer shell. Accessorize with light gloves and ear warmer s, and consider wearing a sc ar f. 50 DEGREES When the weather has a kick of coolness, begin with a base layer of shirts and leggings made from polypropylene, which is designed to help wick moisture away from the skin. Stay protec ted from the rain and wind by adding an outer layer made from waterproof nylon. CHI FRANCISCAN HEALTH /// chifranciscan.org 2 NWhealthy.org OWN YOUR HE ALTHY 7 Laugh Laughing every day improves overall health and well-being. 8 Family and Friends Invest your time in those people who matter most to you. 9 Hydrate As a rule, men should drink 13 cups of liquid daily and women 9 cups. 10 Quiet Your Mind Alone and in a quiet place, take 10 deep breaths every day. 1 Physical Activity Find an activity you like and do it daily. 2 Portion Sizes Increase healthy portions and decrease unhealthy ones. 3 Health Screenings Verify that your immunizations and health screenings are up-to-date. 4 Get Adequate Sleep Make 7–8 hours of sleep per night a priority. 5 Strength and Flexibility Add strength training and flexibility to your workout twice a week. 6 Try Something New Do something new each month to challenge your mind and body.

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